Lying on the side, you take the top shoulder back and develop the ability to turn the head (using the hands on forehead), connected with exhaling.

Lesson Outline

  1. Lie on R side, extend R arm, lie L arm alongside. Take L shoulder back. Exhale while doing this. (Continue to reinforce this throughout the lesson.) Then, turn face to L while doing this.
  2. Lie on R side, extend R arm, lie L arm alongside. Take L shoulder back. Turn face to ceiling as you do this, and then take face and shoulder in opposite directions. Then turn face with the shoulder, exhaling. Easier?
  3. Other side.
  4. (In two steps.)
  5. Lie on R side, turn face to ceiling. Place L hand on forehead, and turn head L. (Exhaling.) Then, lie L arm alongside (behind) body. Place R hand on forehead, and turn head L. (Exhaling.) Then, place both hands on forehead, and continue to turn head L. (Exhaling.) Then small movements quickly.
  6. Other side.
  7. Lie on R side. Turn face to ceiling. Interlace fingers behind head. Lift head (and elbows). Exhaling. Then easily and quickly, not returning head completely to the floor.
  8. Other side. [In the transcript on this side, he does not include the fast lifting.]
  9. Lie on R side, turn face to ceiling. L and R arms alongside (L behind) body. Lift R shoulder. (Small, fast.) Then, turn head R at the same time. Then, R hand on forehead; turn head L. Easier? Then, lift both shoulders, with head. (Exhaling.) Then, lift head without shoulders. Then, lift shoulders without head.Then, alternate lifting L and R shoulder. (Exhaling.)
  10. Other side. [In the transcript, he includes the interlaced hands, fast lifting, after lifting one shoulder and then turning the head.]
  11. Lie on R side, turn face to ceiling. L arm alongside (behind) body. Slide one hand down lower on the floor, and then the other. Shoulders without head. (Shoulders go towards and away from ears.) Then let head slide, so arms, shoulders, head go together. Then, turn over to the L side, and continue, sliding both arms up and then both arms down. (Exhaling.) Then one arm up, one down, as head and shoulders go with.
  12. Other side. Alternate slide each arm up, down, without moving the head. Then slide the head. (Exhaling.) Then go to the R and stay. With both shoulders “lift…with both arms up…lift them above the ears many times…” Then repeat one up and one down, with head.
  13. Stay on that side. Roll head with R hand. With L hand. Change over legs, and do the same.

Focus of Moshe’s Teaching

Exhaling with turning the head to look behind.
Selectivity of head turn relative to trunk

Related ATMs




Lifting the head, twisted:


Share Your Insights (ideas, principles, strategies, experiences, …)

  • Rolling my head with one hand raised the question of whether to turn in the neck or roll the whole shoulder girdle. Rolling the head with both hands suggested to roll the entire shoulder girdle. Therefore one hand/both hands created a diversification for me. travelsheep travelsheep Jan 12, 2014
  • Pay attention not to let the knee slides one on the other , neither lift from the other. If not the movement in the pelvis could not be accurate. 

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