1-3 sentences.

Lesson Outline

  • Sit cross-legged, hands on thighs. Raise (as high as you can) and lower head. (Is your nose your head? Throughout, shifting awareness.)
  • Sit with legs long, lean on hands behind. Lower and raise head (as far as possible).
  • Lie face down, hands under shoulders, elbows in the air. Raise and lower (looking under self) head.
  • Sit with R leg long, L leg bent (foot standing). L hand on L knee, lean on R hand behind. Raise and lower head. Switch arms and legs.
  • Lying face down, lean on elbows and forearms. Raise and lower head.
  • Face up, feet standing; interlace hands behind head and lift and lower head. (In this position, using chest, as in other positions.)
  • On knees and forearms. Raise and lower head–do just the trunk without the head, and the head with the trunk.
  • Kneel. Raise and lower head, and feel pelvis initiating. Bring elbows together when head down, away when head lifted. (Doesn’t say in front or behind.)
  • Face up, bend knees, feet standing: L hand under L knee and R hand under head. Knee and elbow towards each other. Switch arms and legs.
  • Repeat first step.

Focus of Mia’s Teaching

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

Related ATMs



Bending head forward, sitting:

Bending head backward:

Bending head backward, sitting:


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

  • Add your thoughts about the lesson here.
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  • Differing viewpoints are welcome and desired!

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