AY547 Distinguishing movement lying on the back

Source

Alexander Yanai Vol 11 (501-550)
Reel 36, Track 1, Lesson 4
Duration of the recording: 44 minutes

Synopsis

First 2 minutes are missing. It would be interesting to imagine and add the missing steps.
Supine symmetrical, mix of legs long and legs bent. Using small movements proximally to distinguish distinctions between – translations L/R parallel to floor; sagittal movements by pressing or lifting; rotation via tilting knees; lateral bending parallel to floor.

Lesson Outline

Starting position 2 minutes in: supine, arms long by sides, legs long and joined together.

1. Small movement of joined legs L/R. No rolling.
1. Hands resting on stomach, elbows lifted. Continue.
2. Head lifted. Continue.
2. Small movement of head L/R, sliding not rolling.
1. Spread legs a bit, lean on heels, translate pelvis L/R, no rolling.
2. Head resting, translate shoulder girdle L/R.

Throughout the remainder of this lesson apply the asymmetric rhythm – “Go down (out) slowly, return quickly but not suddenly.”

Feet standing. Tilt both knees to L.
1. Explore with standing legs joined, closer or further apart. Which is most comfortable?
2. Legs long, scan to compare sides.
3. Feet standing, repeat 3. to R. Pelvis participating?
4. Constrain pelvis, thumbs on hip joints, fingers touching floor at sides: Tilt knees L/R without pelvis. One knee lengthens away from head.
5. Knees quiet, roll pelvis L/R.
6. Knees tilt L/R, pelvis participating.
7. Legs joined, feet staying on floor, tilt L/R. Compare sides.
8. Legs joined, hands interlaced resting on stomach, elbows lifted, continue.
9. Legs joined, hands constrained behind waist, palms down, continue.
10. Legs apart, tilt to R.
11. Knees tilt L/R as 3f. Attention: arms, shoulders and shoulder blades.
Feet standing, roll up pelvis to lift sacrum.
1. Sacrum lifted, translate pelvis to R. Attention: knees, stomach, chest, shoulders, shoulder blades, face.
2. Repeat 4a. to L. Explore width between legs, for comfort and choice.
3. Keeping sacrum lifted, translate pelvis L/R. Slowly to sides, quickly return, but one continuous movement.
4. Legs long, lean on heels, roll up pelvis to lift sacrum. Small, care for knees. Attention: chest, shoulders, head, chin/chest relationship.
5. Legs long and spread, sacrum lifted, translate pelvis to L.
6. Repeat 4e. to R. Sacrum lifted, translate pelvis L/R. Compare sides. Attention: shoulder blades. Small, fast and light. Compare sides.
7. Feet standing, lift sacrum, translate pelvis L/R. Compare sides.
8. Continue, small fast and light. Parallel to floor. One knee will lengthen.
Legs long, press knees gently towards floor, asking pelvis to roll up, to lift sacrum.
1. Press R knee.
2. Press L knee.
Legs long (assumed.). Lean on elbows, hands on stomach or forearms vertical. Push floor with elbows, lift shoulder girdle, translate R/L. (Lean on head, only if necessary.)
1. Lift shoulder girdle, translate to R.
2. Repeat 6a. to L.
3. Elbows closer to sides may help, hands to ceiling. Translate shoulder girdle L/R. Slow out, quick return, but one continuous movement.
4. Elbows resting quiet, lift R shoulder blade.
5. Lift L shoulder blade.
6. Lift both shoulder blades. Attention: head movements, relationship of chin to chest.
7. Legs long, spread more, L hand on floor by side, palm up. Slide L hand downwards in direction of knee; shoulder and head following, but not “turning”.
8. Slide L hand under L thigh. Attention: one side of chest.
Stand both elbows. Repeat 6d. 6e.
1. Repeat 6f.
2. Shoulders lifted, lean on head, roll up pelvis/lift sacrum. Help with hands on floor if needed.
3. Press knees to floor and let go.
4. Press heels and let go.
5. Push into floor with elbows, lift shoulders, head moves. Press knees, roll up pelvis. Attention: stomach muscles.
6. Repeat with R knee.
7. Repeat with L knee.
8. Repeat with both knees.
Feet standing, translate pelvis L/R.
1. As 6g. and 6h. to R.
2. As 6g. and 6h. alternating sides.
3. Feet standing, tilt knees L/R.
4. Legs long, lean on heels, translate pelvis L/R.
Stand, walk and compare.

Focus of the teaching

From 3. onwards there is consistent application of asymmetrical movement speed: “go down slowly, return quickly but not suddenly.” (Outward movement slow, return home quick but smooth, not sudden and angular.) To simplify, I have added this as a general instruction before section 3.
A meta theme is the distance between feet and knees in semi supine movements, as an opportunity for distinguishing differences and exercising choice.
NB: Some steps could be challenging for knees.

Related ATMs

Translating the pelvis, supine:

Translation of the pelvis:

Resources

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