- Standing, shifting the weight between the feet, with the feet in various configurations (uncrossed, crossed, fore foot lifted), with head mobile and immobile, with an arc or a circling movement of the pelvis.
- Stand, shift the weight slowly between the feet, coordinated with the breathing
- Repeat, but with the head fixed in the center. Attend to how the breath organises
- Cross the legs over and again shift the weight between the feet. Attend to how the breath organises
- Cross the legs the other way and repeat. Attend to how little the head can be made to move
- Stand, shift the weight slowly between the feet, and lift one fore foot. Attend to the breath
- Stand, shift the weight slowly between the feet by making an arc with the pelvis backwards
- Repeat, with an arc of the pelvis forwards. Attend to the head staying immobile
- Repeat, with a circle of the pelvis
- Stand with the weight on one foot, the fore foot lifted, and make circles around that hip
Focus of the teaching
- Weight distribution left and right
- Weight through the heels
- To mobilise the whole body allowing the head to remain still
- Coordination of breathing with movement
- The ATM ends with “Look at a point on the horizon without fixing the eyes. They can move, just know where forward is”
- Add links to external resources that would be of interest to the reader
Share Your Insights (ideas, principles, strategies, experiences, …)
- For a week, I had been suffering foot pain and was limping whilst walking. After this lesson the pain improved by 95%. Doing lesson AY275 the following day eliminated the rest of the pain and I could walk without restriction by the 3rd day. (Ben Parsons)
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