AY030 Circles with the head and leg; on the side

Source

• Alexander Yanai Vol 1
• Reel 3, Track 1, Lesson 4 (according to Eva Laser https://www.somatik.se)
• Reel 3, Track 1, Side A, Lesson 4 (IFF)
• Duration 40 min.
• For German see AYnmal täglich: Auf der Seite – Kreise mit Kopf und Bein

Synopsis

• The first part of this lesson is in side lying. Lifting the top long leg and the head and taking these in circles (in the same and opposite directions). The rest is face up, soles of the feet together and knees open, lifting both legs and one at a time.
• This short video is a visual reminder of AY 30. Someone else might interpret the movement you see with the words in a different manner. The words written sometimes are verbatim, sometimes close to verbatim and sometimes my interpretation of the words that are written by Moshé Feldenkrais. — Ute Müller

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

• Indicate focus or key principles that are made explicit in the teaching

Related ATMs

Circling head and leg on the side:

Resources

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