This is the classic extensor lesson where you lie on your stomach and lift your head.

Lesson Outline

Lie on your stomach, both hands in push-up position:

  • Bend both knees to 90 degrees and lift and lower them together. With each movement turn the head.
  • Bend the right knee slightly. Lift and lower the right leg and with each movement turn the head. Repeat with left leg. Then repeat with both legs.
  • Lift head. Raise and lower your eyes. Then lower your head while lifting your knees
  • Reference move: Bend your knees, lift head and look to see how high you can see
  • Imagine: put both feet (toes) for running and imagine you are going to lift your head using your one leg, using your spine, pelvis. Imagine you are looking over your left shoulder.
  • Turn your head to the left, feet for running, look over the left shoulder and then over the right shoulder.
  • Reference move
  • Lift head. Bend right knee and then lift the knee and press it into the floor. Repeat for left knee. Repeat for both knees.
  • Lift head, bend knees. Bring/throw your head back as if to put your head on your feet. Once you have done that, see if you can bend the right knee a bit more, move the eyes to the right, and see if you can see your right heel. Repeat on the left.
  • Lift head, bend both knees nearer to yourself, and see whether you can let your head hang backwards.

Lie on your back and explore flexion

Focus of Moshe’s Teaching

  • Lifting vs Pressing: Moshe makes a clear distinction between using your arms for lifting (getting support from the floor) and for pressing. He says, “And make sure you don’t press the floor because your hards are not made for that. They are made for lifting you, not pressing. But, of course, you can’t press the floor without lifting yourself. Or you can’t lift yourself without pressing the floor. But the object is lifting yourself, not pressing the floor”
  • Including the whole self. Moshe says, “In order to have the head really hang back, you can see that the chest in front must lift itself so that the clavicles and shoulder blades go back….And the breathing should be done by the chest going up towards your face.”

Related ATMs





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