• Alexander Yanai Vol 1
  • Reel 3, Track 2, Lesson 4 (according to Eva Laser
  • Reel 3, Track 2, Lesson 4, Side A (IFF)


  • This short video is a visual reminder of AY 33. 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

  • Lie on your back – body scan
  • Feet standing; Right ankle on the left knee; Grasp right foot with left hand all fingers together.
  • Right hand behind head with elbow forward; lift head/hand and right foot/leg toward each other at the same time.
  • Do not try to touch, explore several paths…about 20 times.
  • Rest
  • Same thing as before; change sides.
  • Make delicate movements…synchronize the movement.
  • Rest
  • Feet standing; Interlace fingers behind head – lift head and right leg and draw circles in the air with foot.
  • Same position, same leg, reverse circling (about 20 times).
  • Change interlacing of the fingers.
  • Now lift left leg; do about 20 circles with left foot.
  • Reverse circling of left foot with hands interlaced non-habitually.
  • Rest
  • Feet standing; Interlace fingers behind head, lift head and right knee with the help of left leg.
  • Rest
  • Change interlacing of fingers and repeat same with left ankle on top of right knee.
  • Rest
  • Sit up and grasp right leg with right hand from outside below right knee and left hand on bottom of right foot.
  • Bring lower leg towards the chest (about 20 times).
  • Foot can touch opposite knee when lowering.
  • Rest
  • Now same thing with left leg (left hand below left knee and right hand on bottom right foot)
  • How do you use yourself?
  • Rest
  • Bring both feet standing – feet wide apart, knees leaning in and touching.
  • Once lower the left knee to the right and then right knee to the left about 10 times each.
  • Leave legs standing with knees together-interlace fingers and lift head toward knees.
  • With arms long and parallel, move arms forward and imagine someone is pulling you to get up.
  • Rest
  • Feet standing; interlace fingers behind head.
  • Lift head and right knee do 10 circles and then do same with left leg.
  • Rest
  • Feet standing; knees apart now; interlace fingers behind head
  • With elbows pointing forward, bring left knee and left elbow towards each other.
  • Repeat with right hand and right knee as you exhale.
  • Rest
  • Feet standing – fingers interlaced behind head, elbows forward; right ankle on the left knee;
  • Lift both legs, head, and right elbow towards right knee helping with left leg.
  • Now same with other side.
  • Rest
  • Right ankle on left knee—hold arch of the right foot with left palm.
  • Rest
  • Sit up and hold right knee with right hand and right foot with left hand as earlier.
  • Try to touch the leg somewhere with your face
  • Rest
  • Come up to standing and walk around.

Focus of Moshe’s Teaching

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

Related ATMs

Knees inward:


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

  • Add your thoughts about the lesson here.
  • Please sign your comments.
  • Differing viewpoints are welcome and desired!
  • A precursor of AY34, Foot on the head. Possibly a misnamed lesson, as it is to do with bringing the knee in outward rotation towards the face. It is suggested that MF may have recorded over a lesson called ‘Hands Interlaced’ and didn’t change the name on the audioa tape box. Action: supine, hands under head, bring ankle onto the standing, knee. Various movements to bring knee towards head, head to knee, circles of one leg raised in the air. (Elements suitable for book on foot?) Compare with lessons bringing foot to head and also ones softening chest and enabling leg lengthening (hamstrings). Also compare with indian sitting. A good lesson for people with knee pain caused by tight hips. (B. Parsons)
  • Sensing mid-back pressing into floor; rounding back; opening hips—outward rotation. (R. Renz)

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