AY521 Knee’s “Havdalah blessing” on the right side

Source

• Alexander Yanai Volume 11
• Reel 34, Track 1, Lesson 3
• Duration of the recording: 43 min.

Synopsis

• This lesson is lying on the Right side, lifting the top (Left) leg up and moving that leg forward (in front of you) and back (behind you). As you move the long top leg forward you move your left hip back. Then reverse and move the leg backward and hip forward. Roll a bit toward the stomach then toward lying on the back as leg and hip move opposite.

Lesson Outline

1. Lie on right side. Bend the knees at a right angle.
   1. Extend both arms in front of you, palm on palm. Slide Left arm forward and back to place a few times
2. Lie on right side, stand the left palm on floor, elbow up. Looking toward the wall in front of you, lift the head so left ear goes toward left shoulder, and back to place, a few times.
   1. Lift the shoulder toward the left ear, as you also lift the head.
   2. Lift the head without lifting the shoulder, then a few times lift the left shoulder toward the left ear, as you lift head. Which way easier?
3. Lying on right side, extend the Left leg long with Right knee bent. Lift the Left leg up slowly and return. Not high, not powerfully.
   1. With Left leg long (straight) push through the heel and back to place. Easy movement.
   2. Lift left leg up as you push through heel lengthening leg, and lower leg
4. Lying on right side, lift head facing wall in front of you.
   1. With each lift of the head, move Left shoulder down toward left hip and the head also lifts and bends toward left hip. Notice one side of torso sinks toward floor.
5. Lying on right side, lift the left leg long (straight more or less) and as you lift it, turn the foot so the outside (little toe side) of left foot is pulled toward head direction.
   1. Do this movement with left leg on floor. Bring the outside edge of left foot is turned toward head and inside edge is more on the floor. Repeat turning the left foot so big toe is on the floor, and release move. Just turn the foot (not entire leg) so the heel goes up a bit as big toe goes down toward floor and reverse.
   2. Now lift leg in air and do the turning of the foot movement in the air. Turn the heel up and toes down, then reverse and turn toes up and heel down. Many times. Lift leg to turn foot, but slowly and with an easy lift.
6. Lying on right side. Extend left leg long. Lean on left hand in front of chest. Lift leg and head together as lower shoulder
   1. Lift head in air, stay there and make leg longer in the air. Lengthen and shorten the leg. Lengthen and shorten. Lengthen and shorten.
7. Lie on right side. Left leg more or less straight, lift leg without power and turn heel so that eyes can see leg, knee, foot Lift and turn heel. Lift the leg and lift the head as if to lie on back to see lifted leg and foot.
   1. Lift leg and look at toes and turn leg in hip joint so toes higher than heel. Lift the leg, and lift the head.
   2. Once look at toes, once look at heel. Move so go toward back, then toward front of your body.
   • Leave it. Rest on back. Notice difference in sensation in hip joints, chest, shoulder blades, face.
8. Lie on right side, lengthen left leg, lean on left hand in front of chest. Lift leg and turn with heel high/up and lift head to see heel. Take the leg a bit more backward .as lift heel, and lift head to see heel. Leg backward, lift head, protrude stomach, roll pelvis forward, left side of pelvis forward.
   1. Take leg farther and farther backward, even if bend knee a bit. Turn so eyes able to see heel. Stomach goes forward, shoulder and head backward, pelvis backward to see heel. Slowly , slowly, easy movements so distinguish body rolls a bit forward when heel backward, head backward to see heel.
9. Lie on right side. Lift left leg long and lift head. Bring left leg forward and turn. Look with eyes at toes so roll a bit back. Leg up and backward and hip goes forward. Leg up and forward and hip goes backward.
   1. Look behind and look in front. Lift head each time. Lift head when look in front. Lift entire back so look from behind. Notice movement in thigh, head, eyes, hip joint, leg.
10. Lie on right side. Lean on left hand on floor in front of chest. Lift leg and move it. Hip forward and backward as you turn the leg so heel and toes turn upward and downward. Do it and just leave head on floor. Lie on back, lie on stomach, lie on back, lie on stomach. Lift leg forward, then leg backward. Lie on back with leg forward. Lie on stomach with leg backward. Turn the leg so heel goes up and down. Hip joint move forward and back, Leg forward onto back; leg backward when lie toward stomach.
    • Leave it. Lie on back and rest. Difference sense between right side and left side. One side longer than other side?
11. Lie on right side. Lean on left hand, palm on floor. Lift left leg in air. Think, image, someone is holding the foot in place, and in reality, take left hip forward and backward but legs stands on one place. Move pelvis forward and hip forward and backward.
    1. Now lift leg higher and do same movement, left side of pelvis moves and leg stays in place, foot not turning.
12. On right side. Lengthen leg, lift leg. Lift head and once look to front as lie on back. Look at leg once from behind as if to see heel. Left hand stays in same position, palm on floor. Lift head and roll body with left hip backward to see toes and then to see heel. Leave foot on floor. Just lift head and shoulder. Take had backward. Look at heel with foot on floor, just use head and shoulders. Allow body to roll as if on back to see in front, and on stomach to see behind. From behind you lie on stomach
13. Lie on right side, lean on left hand in front of chest. Lift head and leg together. Turn head, leg, hip to see from in front, then to see from behind. Hip joint moves forward and back; leg moves, foot turns. Find your own rhythm.
14. Lie on right side. Now PLACE LEFT HAND behind on floor, palm of left hand behind somewhere. Then lift left leg AND head and move head and leg behind, head and leg forward. Notice left hand on floor behind HELPS, mostly as go backward, can use tips of fingers so possible to take head back. Take shoulder and clavicle backward at one point

Focus of the teaching

• In addition to the movements, what theme or ideas did the teacher focus on

Related ATMs

• Tag Lengthening-arms
• Tag Softening-chest
• Tag Coming-to-sit
• Tag Seeing-the-Heels
• Tag Hip/Pelvis Freedom
• Tag Fast-movements
• Tag unilateral

Lifting the head, sidelying:

• Amherst 1 – Week 8 – 07/31/80 AM1 Mobility of hip – hand under kneecap (part 1)
• Amherst 1 – Week 8 – 07/31/80 AM2 Mobility of hip – hand under kneecap (part 2)
• SB1 Use of the Self in Turning & Rolling/The eyes organize the body: rolling from side to side
• SF2 – Week 10 – 17 August 1976: Do You Breathe In or Out? continued

Lifting the head and straight leg, sidelying:

Lifting straight leg, sidelying:

Pushing the heel, sidelying:

• AY347 Length and fists
• AY477 General lengthening
• MG78 #10 – Clarifying movements of legs and pelvis in relation to shoulders on side
• SF2 – Week 07 – 27 July 1976: On the Side, Lifting and Rotating the Leg

Resources

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