Source
Synopsis
- Lying on the back, exploring flexion in various directions (front, diagonal, side) and with hands in various configurations (on knees, behind head, etc.).
Lesson Outline
- Scan in lying
- Feet standing, head lifted with hands behind head, lift left leg and bring left elbow towards left knee; then opposite side; then diagonals (reference move)
- Feet standing, right hand to left knee (lifted) and left hand behind head, bring elbow towards knee; then reverse hands (same knee); then other side
- Feet standing, left hand to right knee (lifted), face turned to the left and right hand over left ear, move elbow and knee together, keeping head turned to the side; then other side
- Lift both knees and hold with both hands; bring together looking between knees, past feet; then looking towards ceiling
- Left hand on left knee (lifted); head turned left with right hand on left ear; bring right elbow and left knee together; then other side
- Left hand on left knee (lifted); right hand behind head and head un-weighted; move knee and right elbow to left, rolling onto left side and then bringing elbow and knee together
- Still on left side, switch hands (same knee); move elbow and knee towards and away from each other, in equal movements
- Repeat, other side
- Feet standing, right hand on left knee (lifted), left hand on left foot (from outside, thumb joined to hand); bring head and knee together; then switch hands (same knee)
- Repeat opposite side, after resting and noting different tonus R/L
- Both knees lifted, left hand under knees, right hand under head, bring head and knees together; then reverse
- Repeat reference move (both hands behind head, knee to elbow, same and diagonal)
- Scan in lying, then in standing to notice effect on posture
Focus of Teaching
- Chava’s key focus is the relationship between flexors and extensors; the extensors must relax to allow contraction of the flexors, so student’s awareness must be drawn to minimising effort and diffusing awareness to maximise participation
- Supporting the head with the hands aids with the relaxation of the extensors
- Other points include drawing attention to unnecessary tension in the hands and the effect of the eyes and breath
- The lesson moves from ‘simpler’ to more complex curvatures, leveraging gradual relaxation and increased spinal mobility
- The key learning is the need for flexion to support dynamic erect posture – capable of easy movement in any direction
Related ATMs
- Moshe Feldenkrais, SF Public Workshop 1976, Volume 1, Evening 1, Lower back ease
- Moshe Feldenkrais, AY #27 Elbows and knees touching (– travelsheep Mar 11, 2014 credit to Moti Nativ for pointing this one out to me)
Resources
Share Your Insights (ideas, principles, strategies, experiences, …)
- This lesson seems a bit different in that a common strategy to relax the extensors is to work them; by contrast, Chava seeks to recruit their participation through gradually working the flexors in a supported fashion
- Chava chose to list this as the first lesson in her book, presumably reflecting a feeling that this was a good choice for an introduction to ATM. A possible challenge is not encouraging a ‘core strength workout’ mentality.
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