Throughout this lesson, you do a movement face down, and then do it face up, imagining a floor in front of you that constrains your movement. The basic theme, as the title says, is the action of dragging knees up towards the stomach while face down. You do the same while sweeping the arms around under/over your head. And then in kneeling on knees and forearms, you drag the legs up and down, and imitate that lying on the back. It ends, in kneeling on knees and forearms, with lifting each leg knee to armpit and then lengthened up and behind.

Lesson Outline

  1. Lying face down, one hand on top of the other and forehead on back of hand, drag R knee up towards stomach on floor.
  2. Same face up, imagining floor. The outside of your R leg will drag on the floor.
  3. Other side. (Face down and face up.)
  4. Lying face down, arms out straight from the shoulders. Sweep the L arm around under the head, noting turn of palm, until the L hand is palm-to-palm with the R hand, out straight to the R. Note that R leg bends and comes up along the floor.
  5. Same face up, imagining floor constrains you.
  6. Other side. (Face down and face up.)
  7. Side to side. (Face down and face up.)
  8. On knees, elbows and forearms. Slide R knee away. Up towards armpit. Both directions. (Foot lies extended on the floor–i.e. top of toes and top of foot rest on the floor.)
  9. Approximate the same idea face up.
  10. Other side, face down and face up.
  11. Alternating legs so one goes up as one goes down. (Face down and face up.)
  12. On knees, with elbows/forearms on floor and backs of hands down, one inside the other, resting your crown in the top palm. Lift R leg towards armpit and then extend it behind and up.
  13. Other side. Alternate.
  14. Check what the initial movements feel like now.

Focus of Moshe’s Teaching

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

Related ATMs



Same movement supine and prone:


Share Your Insights

Key Ideas, Principles, and Strategies

  • I think this is quite developmental. It works with the difference between (face down, sliding up knee) opening your knee to the outside, and bringing your leg actually underneath you to prepare yourself for crawling. The first variation (forehead on back of hands, dragging up knees) may involve mostly extension and twisting for the students as they usually begin with more of an opening to the outside sense. Doing it face up, imagining the floor, almost exaggerates this. Once you add the movement of the arm sweeping around overhead, this really changes the idea: now it is more flexion, more pulling the leg up “under” you (relative to yourself of course, as you turn). This is quite fascinating as a technique–the timing of the arm sweeping around, the turning over of the hand, makes quite a precise diagonal connection from the hip of the top/bending leg to the shoulder of the arm sweeping around. Then you come to a movement of the lower legs parallel to the spine (i.e. each lower leg to its side of the spine, in a parallel plane). If you think of it, this relates to the major transition from the rolling, sitting, initial pushing off of the baby (knees open) to the crawling baby (able to organize the legs so the lower legs are parallel to the spine) to the person who stands and walks, where the lower leg will be more or less in this plane parallel to the spine as there is the gentle twist of walking. The last variation of taking the legs straight back and lifting can be very powerful–on first teaching it to students, very few were getting that sense, and I think also they weren’t “using imagination” as Moshe says about 8-11 (above). This extension is very different from all the other lessons where the leg comes more across the midline behind in extension. – LynetteReid Apr 1, 2011

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