Lesson Outline

  1. Sitting with crossed legs, first lift one foot towards the body with hand under heel, then the other foot, softening head and torso to bring foot closer.
  2. Supine, stand feet. Interlace hands behind head and lift and lower head, noticing movement of vertebrae.
    • Lift head again, and keeping head lifted, lift and lower pelvis.
  3. Feet standing, cross R leg over L, lift and lower pelvis.
    • Add lifting hands towards ceiling and pulling L hand to R with R hand, then R hand to L with L hand.
    • Notice effect on shoulders, and on balance with pelvis lifted – “Listen to your back and hear the path of movement”.
  4. Feet standing, cross L leg over R, lift pelvis, notice path of movement. Lift hands towards ceiling and pull R hand to L with L hand, then L hand to R with R hand.
  5. Keep legs as above, interlace hands non-habitually behind head, lift head, lift and lower pelvis.
    • Notice how vertebrae return to the floor with head lifted.
  6. Stand L foot, R leg long. Lift and lower pelvis.
    • You want the movement to be diagonal…You want movement in your lower lumbar vertebrae, that area where most people have no movement, those disks are often damaged because they lack the ability to move symmetrically
  7. Change sides – R foot standing. L leg long, lift and lower pelvis.
  8. Stand both feet, see how lifting pelvis is now.
    • Lift head, lift pelvis, see how this is now.
  9. Stand both feet, raise R leg towards ceiling, raise pelvis:
    • Move R leg like pendulum across from L to R and back.
    • Move R leg like pendulum towards head and then towards feet.
    • Your hip must move your leg. Your right hip moves up and pushes your leg.  Try to move your right hip so it goes up and down…The majority of you are moving your right leg without any movement in your hip.  That means there isn’t any movement in your spine.
  10. Change sides – L leg raised toward ceiling, raise pelvis, move L and R and up and down.
  11. Feet standing, lift and lower pelvis.
    • Hands behind head, lift and lower head in concert with pelvis to create ‘swing’ movement – head up, pelvis down, pelvis up, head goes down.
    • Let the point of leaning against the floor travel up and down.”
  12. Feet standing, lift pelvis, use hands on hips to translate pelvis L and R, keeping pelvis level.
  13. Feet standing, lift pelvis, use hands to lift first R hip 5 times, then L hip 5 times.
  14. Feet standing, raise pelvis and see how it raises now.

Focus of teaching

Focus of Moshe’s Teaching

Related ATMs

Translating the pelvis, supine:

Translation of the pelvis:


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