- Sit, hold heels with hands. Lean to R until R leg touches floor.
- Hold L foot (fingers/thumb together) with L hand, R hand still under heel; lean R and lift L leg.
- Other side. L elbow comes to floor in front of L knee.
- Other side.
- Take both feet; continue to L and lift R leg, lower head, until you come to your back. Return to sitting, folding R leg quickly and bringing elbow to floor in the same spot. Other side. Alternate. Continue around.
- Four people can do it together in the same space that one person would take.
- Repeat: when on back, legs lifted and apart, when return to sitting, knees fold rapidly and with precision.
- Make it easier: cross arms and take hold of knees from between legs; from the back, open legs and feet, and then bring feet together: this brings you to sit.
- Also with hands holding knees from the front, and pushing with the knees.
- Repeat with holding feet.
- Walk and see.
- Back to lying. [Is the following right?] Rest both arms overhead on the floor, and lift legs into air: swing legs back down and follow/push knees with hands to come up to sit. See how this can keep going forwards (hands forwards of knees)–you could even come up to stand using pelvis (not work of legs) like this.
- Walk. Could do more with more space.
Focus of Moshe’s Teaching
Rolling is about the trajectory of the pelvis, and the arms and legs not interfering. The pelvis, not the arms and legs, are the impetus for the movement.
- SF Evening Notes – Rolling to Sitting (July 8) This is the same lesson with some minor differences. SF Evening notes begins with some clear differentiation of the sit bones while lifting each leg to the side the first time. Moshe asks you to lift the left leg and side bend on the left side (tilting left ear down towards rising left hip) and side bend on the right side. Which side-bending helps life the left leg up and to the side? He then repeats the same iteration for lifting the right leg.
- Another difference is at the end of Esalen he focuses on coming to stand symmetrically swinging the arms to aid pelvis and legs. The SF Evening note lesson ends with side rolling all the way around and back up to sitting in each direction, a major feature of both lessons.
Circling around on pelvis:
- Amherst 1 – Week 9 – 08/06/80 Full circles holding the legs
- Amherst 2 – Week 2 – 06/18/81 pm1 Three Ways to Roll From Lying to Sitting / Three or More Ways to Roll (continued)
- SF2 – Week 03 – 29 June 1976: Rolling, Holding the Feet from the Inside
- SFEC Notes – 07. Rolling to sitting
- SFEC Public Workshop – Vol. 1 – 5. New hip joints
- Vancouver – University of British Columbia – 15 Aug 73 pt. 1 – Hands on Feet, Rolling
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