Your study guide for ATM lessons



Lesson Outline

  1. Scan on the back: spine, shoulders, pelvis.
  2. Roll to the right side.
    • Fold the knees.
    • Place right arm, long, under the head.
    • Left hand is above the head, holding the right temple, near the right ear.
    • Lift head with arm.
    • Inhale with the head on the floor, exhale and lift the head.
    • On the back, roll head left and right, notice differences
  3. Repeat on the left side.
  4. Lie on the right, same position.
    • Make circles with the head.
  5. Repeat on the left side. Change direction.
  6. Return to the right, make circles in the other direction. Then Change direction.
  7. Rest
  8. Return to the right side. Same position. Extend left leg long.
    • Lift head and leg together from floor.
    • Rest.
    • Lift the leg without the head.
    • Lift head and leg together.
    • Put leg down, lift head and make circles with the head.
    • Lift leg, make circles with head and leg.
    • Change direction.
  9. Rest
  10. Repeat on the left side
  11. Imagine your leg doing the movement as you think you should be doing it. Change direction
  12. Rest
  13. Return to the right side. Lift head and leg.
    • Take head forward, leg back.
    • Lift head lower leg.
    • Take head back and leg forward.
    • Make circles in each of these combinations. Change directions of circles.
  14. Rest
  15. Repeat on the left side
  16. Rest
  17. Roll head left and right
  18. On your back, put soles of the feet together. Lift both legs from the floor with knees open to the sides.
    • Interlace your fingers behind your head.
    • Lift head and legs together.
    • Rest your arms alongside body.
    • Lift the legs and keep them lifted.
    • Lower legs, lift only the right leg.
    • Lift only the left leg.
    • Lift both legs together.
    • Interlace your fingers behind your head.
    • Lift head and legs together.
  19. Rest
  20. Roll to the right side, knees bent, one arm long beneath head other reaching the temple.
    • Lift the head. Make circles. Change direction.
  21. Repeat on the left side.
    • Lift head and leg.
  22. Rest
  23. Roll on your side and get up.

Focus of Moshe’s Teaching

Related ATMs

Circling head and leg on the side:


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