Source
- Alexander Yanai Vol 11 (501-550)
- Reel 36, Track 1, Lesson 1
- Duration of the recording: 40 minutes
Synopsis
- In sitting and supine, make it easier to invert hands.
Lesson Outline
Video showing the steps by Sabine Kieserling
- Sit in Eastern way- somehow with right leg in front and left leg closer to the body. Left arm forward. Move the shoulders forward. Turn left arm inward, thumb turning inward, palm up toward ceiling. Rotate left arm and allow body to lean right and left wherever needed to do a double twist easily.
- 1a. switch legs and do the same. Does switching legs help the movement or interfere with it ?
- 1b. repeat a few times with the left leg in front and a few times with the right leg in front. On which side which leg forward while rotating the left arm is better?
- 1c. More comfortable with the left leg in front to turn the left arm. Why? You need to tilt the body to the right side. Then it is necessary to tilt the leg, the knee to the floor, so that it does not interfere. It is also possible with the other leg, but the movement is more difficult.
- 1d. the same with the right arm. right leg to the front. clear now? The arm must go forward. “Just to the side with the shoulder is not enough, it must go forward. Head and back go to the side, but the arm must lengthen in relation to where it started from.”
- 1e. Turn the right arm, wherever it turns, this way, inward. the thumb turns inward, palm up. Stay like this. place the left hand in the right hand. Interlace them.
- 1f. the same with both hands folded. Of course, this limits the movement, but go to the right and to the left. Make more effortless, as it is possible. to lower one shoulder and move the head to one side and the other. As the body participates in the mobility, both arms rotate more and more. This is something quite ridiculous, because most people already use their hands more than anything else.
- 1g. Switch legs. Bring the left one inward. Turn the left arm inward and forward as far as you can. And then interlace the fingers of the right hand into the left hand from above. Proceed in this manner to both sides. Turn the arms both to the right and to the left.
- Rest.
- Lie on your back, Raise the left arm to the ceiling. legs long and apart. Try turning the left arm inward, as if sitting. How is it here? Why doesn’t it go further? turn the shoulders and head as far as necessary so that the arm can rotate.
- 2a. Now rotate it to the limit where it is possible without unnecessary effort. Continue to do this with the other arm. Turn right arm, turn the hand, with the thumb inside, between the legs. Organize it so that it is possible to make the whole movement of the shoulder, forearm and hand.
- 2b. Rotate the right arm in this way. Turn it and fold it with the left hand as before. After turning, interlace your fingers with your left hand. Rotate both arms in this position, sometimes to the right and sometimes to the left. Both to the right and to the left. Do whatever it takes so that the arms move slowly, making the greatest rotation. Help with your whole body. Make the movement while the right hand was the first to turn and the left was the one intertwined with the fingers from above. You need to roll head and shoulders to right and left almost to the side; otherwise, the arms will not rotate to the extent that they can. If you roll shoulders and head to right and left to the extent that they can rotate, you can keep rotating.
- 2c. Make your left arm long upward and turn it. Interlace fingers of right hand from inside of the arm that is turned. do the same thing a few times.
- Rest. feeling in shoulder blades and under them?
- sit up. right arm long in front and turn it. bending the legs so that you know which leg is in front. right arm is in front and that means the right leg is in front. Rotate right arm.
- 3a. Turn it inward to the limit and extend it. If you don’t extend forward, it’s not turning enough. Bring the left hand from the top and interlace the fingers. bring both hands close to the body. Open the elbows and try to touch the body where the fingers are interlaced. Bring them to the body and make them straight. Continue.
- 3b. Until it is possible to turn the arms around. Bring them closer to the body, to the chest. Even extend them a little bit towards the face. Continue until they straighten out in front. Make them straight in front after turning, not before turning. Make them straight after turning, after bringing them closer to the rib cage. Make both arms long in front after bringing them closer to the chest. Lengthen both arms on the front. Bring both arms to the chest, and try to lengthen the arms slowly.
- 3c. Switch hands. Place the right hand from above on the left and interlace the fingers. Continue with the same movement. switch legs. Turn the hands towards the chest and make them as long as you can without effort. But if you don’t try it, they’ll never be straight. It is possible to do all things that help.
- Rest
- On back. Extend left arm toward ceiling. legs are apart. Turn arm inward with the thumb. Interlace right hand into left, which is rotated. bend elbows and bring hands closer to chest. Turn them over.
- 4a. …with effortless movements while hands are on sternum. Move right elbow so that it touches the floor. left one to the floor. back and forth.
- 4b. while touching the floor with left elbow, move that elbow toward the feet and toward the head to make a large arc. Make the arc of a circle without force. let the whole body participate and help for more comfort. Move the elbow.
- 4.c same to the other side.
- Continue while holding like this, try turning the right elbow in an arc. Do this with the whole body, with whatever is necessary. Here, unnecessary effort will only dislocate the shoulder. It will hurt and cause damage.
- 4d. Change folding of hands. Turn right arm and interlock hands. Turn right arm inward and turn hands toward chest. Continue this larger and larger, both to the right and to the left, until it is possible to turn both hands around and make an arc around the head.
- 4e. circle sometimes to one side and sometimes to the other.
- Rest. Pay attention to differences that have happened in whole body.
- sit up. right arm long in front. Rotate it and interlace fingers from the top. bring your hands closer to your body and turn them over. Notice if it is possible to make them longer than before.
- 5a. Turn your hands over again. turning left first and interlock right hand from above. Again, see if it goes better.
- 5e. Bring right elbow under left. Breathe freely. Make it easier to fold your hands. Allow whole body to rotate. Leave chest empty. collarbones and shoulder blades at back move. Organize it so it’s easy.
- Rest
- Turn right hand and interlace fingers of left from above. Bring hands inward. make them straight forward. See if it is easier.
- 6a. Change hands again.
- Rest on back. What do you feel in back? whole chest, shoulders, back and everything has changed for the better. Or not?
- On back. extend left arm upward and turn it. Place right hand from above. Interlace fingers and bring both hands to the body. Turn them over and see if it is possible to make both arms long above the head. Touch them to the floor, crossed as they are.
- 7a. with hands like this, lead them to right and left. With both arms up, make a whole circle in front with hands, with both arms above the head to the right.
- 7.a. Walk over and make a full circle with the hands close to the floor, behind head, over head…, touching floor, turn body and bring arms and elbows forward. Make a complete circle.
- 7b. same to the left.
- 7c. Continue. Turn right and left and left and right, but touch the floor at the intersection, at the point of crossing intertwining hands. Make a circle.
- 7d. Change hands to other direction.
- 7e. Change interlacing of fingers. Make circles.
- Sit down. Turn left hand inward and right hand from above into left. bring them both to chest. Lengthen them.
- 8a. in this position bring one elbow over the bend of the other, and other elbow from below. both together -, one elbow going up into the bend and the other going down in the direction of the top of the elbow moving into the bend.
- 8b. switch hands and same with other hand. bring the elbow into the bend of the other arm and elbow.
- Rotate the arm. Pay attention to how it turns, how much, and what the difficulty is. the same as before? Pay attention to how the whole back from the pelvis on, how the legs and everything participate in the movement.
- 9a. other hand.
- 9b. without holding the hands, rotate the elbows, one under the other. Bring one elbow under the other and fold hands from above. Bend them. Fold them and turn them.
- 9c. The elbow that was down should not be up. Do the same thing.
- 9d. Once again, switch. one elbow goes under the other.
- Stand up. While standing, pay attention to how you stand, how the head is carried, and what feeling there is in the shoulders.
Focus of the teaching
- In addition to the movements, what theme or ideas did the teacher focus on
Related ATMs
For lessons with a similar theme, please see Lesson 540, 541 and 545.
Fingers interlaced and inverted hands:
- Amherst 1 – Week 9 – 08/04/80 AM1 Hand movement differentiation
- Amherst 1 – Week 9 – 08/04/80 Playing fiddle with the elbows (#1)
- Amherst 1 – Week 9 – 08/04/80 Playing fiddle with the elbows (#2)
- Amherst 1 – Week 9 – 08/05/80 AM1 Differentiation of arms – sitting
- Amherst 2 – Week 2 – 06/17/81 AM Arms Crossed, Fingers Interlaced Behind Head / Crossed Elbows, Fingers Laced
- Amherst 2 – Week 2 – 06/17/81 Arms Crossed, Fingers Interlaced Behind Head / Crossed Elbows, Fingers Laced (continued)
- AY468 Extending the arms with standing the foot on the lower leg
- AY470 Continuation with standing leg on leg
- AY540 Fingers interlaced and inverted over the head and in front
- AY541 Inverting hands including more
- AY545 Continuation and beginning
- SF2 – Week 01 – 14 June 1976: Fingers Interlaced, Inverting Hands
- SF2 – Week 01 – 15 June 1976: Fingers Interlaced, Inverting Hands continued
- SF2 – Week 01 – 17 June 1976: Fingers Interlaced, Inverting Hands continued
- SF2 – Week 02 – 22 June 1976: Fingers Interlaced, Inverting Hands continued
- SF2 – Week 03 – 28 June 1976: Fingers Interlaced, Inverting Hands (continued from Weeks 1-2)
- SF2 – Week 06 – 21 July 1976, pm: Lengthening the Arms Overhead with Fingers Interlaced
- SF2 – Week 06 – 22 July 1976: Lengthening the Arms Overhead with Fingers Interlaced continued
- SF2 – Week 08 – 5 August 1976: Fingers Interlaced, Inverting the Hands and Lifting the Small of the Back
- SF3 – Day 02/B – 14 June 1977 – Resumed: Continue with sawing forearms
- SF3 – Day 04 – 16 June 1977 – Continue with crossing arms, included embedded demo on tiredness and posture
- SF3 – Day 07/A – 22 June 1977 – Tilting crossed legs (similar pattern as with crossing arms), interlacing toes
- SF3 – Day 27/A – 28 July 1977: Interlaced fingers with crossed arms, movement on back and sitting. Working towards taking hands together behind head, to touch neck.
Fingers interlaced and inverted, overhead, supine:
- Amherst 1 – Week 9 – 08/04/80 AM1 Hand movement differentiation
- Amherst 2 – Week 2 – 06/17/81 AM Arms Crossed, Fingers Interlaced Behind Head / Crossed Elbows, Fingers Laced
- Amherst 2 – Week 6 – 07/13/81 Supine interlacing fingers / Clasped Hands Rotation
- AY121 Extending the arms and twisting to the back
- AY468 Extending the arms with standing the foot on the lower leg
- AY470 Continuation with standing leg on leg
- AY471 Continuation holding the knee
- AY540 Fingers interlaced and inverted over the head and in front
- AY541 Inverting hands including more
- AY545 Continuation and beginning
- SF2 – Week 06 – 21 July 1976, pm: Lengthening the Arms Overhead with Fingers Interlaced
- SF2 – Week 06 – 22 July 1976: Lengthening the Arms Overhead with Fingers Interlaced continued
- SF2 – Week 08 – 5 August 1976: Fingers Interlaced, Inverting the Hands and Lifting the Small of the Back
- SF3 – Day 02/B – 14 June 1977 – Resumed: Continue with sawing forearms
- SF3 – Day 27/A – 28 July 1977: Interlaced fingers with crossed arms, movement on back and sitting. Working towards taking hands together behind head, to touch neck.
Fingers interlaced and inverted, circling around head, supine:
- Amherst 1 – Week 9 – 08/04/80 AM1 Hand movement differentiation
- Amherst 2 – Week 2 – 06/17/81 AM Arms Crossed, Fingers Interlaced Behind Head / Crossed Elbows, Fingers Laced
- AY545 Continuation and beginning
- SF3 – Day 02/B – 14 June 1977 – Resumed: Continue with sawing forearms
- SF3 – Day 07/A – 22 June 1977 – Tilting crossed legs (similar pattern as with crossing arms), interlacing toes
Fingers interlaced and inverted, elbow inside outside the other one:
- Amherst 1 – Week 9 – 08/04/80 AM1 Hand movement differentiation
- Amherst 1 – Week 9 – 08/04/80 Playing fiddle with the elbows (#1)
- Amherst 1 – Week 9 – 08/04/80 Playing fiddle with the elbows (#2)
- AY545 Continuation and beginning
- SF3 – Day 02/B – 14 June 1977 – Resumed: Continue with sawing forearms
- SF3 – Day 04 – 16 June 1977 – Continue with crossing arms, included embedded demo on tiredness and posture
- SF3 – Day 07/A – 22 June 1977 – Tilting crossed legs (similar pattern as with crossing arms), interlacing toes
- SF3 – Day 27/A – 28 July 1977: Interlaced fingers with crossed arms, movement on back and sitting. Working towards taking hands together behind head, to touch neck.
Resources
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