AY040 Lifting the pelvis with a swing of the legs

Source

• Alexander Yanai Volume 1
• Reel 3, Track 4, Lesson 3

Synopsis

• The general idea is rounding the back and bringing knees close to the shoulders in order to swing legs backwards and come up to sitting. The end of the lesson brings us to a similar posture as in yoga Halasana (legs backwards, hands hold pelvis).

Lesson Outline

1. Lying on the back, general scan of all body parts.
2. Lying on back, arms on either side of your body, knees bend, feet on floor (hip wide apart).
   • Lift both legs simultaneously from the floor, direct knees to your shoulders (spread a bit).
3. On the back, knees bend, feet on the floor, hands behind head (interlaced?).
   • Lift head from floor – with help of hands – bend your body.
   • Lift head and feet form floor – at the same time. Softly.
4. Sitting, feet on floor, knees bend.
   • Lower head and place hands behind head – direct elbows between knees. Fold and erect.
5. Lying on the back, arms beside your body, bend knees stand feet.
   • Lift feet form floor, direct knees to your shoulders – easier, different now?
6. Sitting, legs long, spread wide. Right hand behind you on the floor, left head in front – between legs.
   • Slide left hand forwards on the floor, as far as you can easily.
   • Slide left hand forwards and bend your head downwards.
7. Same movement – other side (left hand behind, right hand in front and sliding).
8. Sitting, legs long, spread wide. Right hand behind you on the floor, left hand in front between legs.
   • Try lifting left leg from the floor – help with the rest of your body.
   • Change hands (left behind, right in front) and lift right leg.
9. Sitting, legs long, both hands on floor between legs.
   • Slide both hands forward.
10. Repeat 2, easier now?
11. Sitting, legs long, lower head forward and turn face to the left. Place right hand on left ear (from behind), elbow points down.
    • Lower and lift your elbow = bend and erect yourself.
12. Other side.
13. Repeat 2, lift both legs, swing them backwards. Easier now?
14. Sitting, legs log and spread, both hands behind on the floor.
    • Lift right leg from floor make circles, change direction.
    • Lift left leg from floor, make circles, change direction.
15. Lie on back, lean on elbows (upper body is lifted from floor), knees bend, feet standing.
    • Lift legs from floor, direct knees to shoulders – lower simultaneously head (head and knees come closer).
16. Repeat 2: swing legs and pelvis back, very light swings.
17. Lying on back, arms on your side, knees bend a bit, legs spread a bit.
    • Swing legs backwards, try to catch your pelvis with your hands and lean on your arms – legs backwards, pelvis in your hands. Repeat.

Lesson Outline in Spanish

1. Escaneo general
2. Boca arriba, brazos al lado del cuerpo, RR (=rodillas) dobladas, pies en piso.
   • Levanta las dos piernas – RR van en dirección de hombros (separándose un poco).
3. Boca arriba, RR dobladas, manos detrás de cabeza (entrelazadas).
   • Levantar cabeza con ayuda de manos/brazos – doblarse un poco.
   • Levantar cabeza y piernas – simultáneamente.
4. Sentado, RR dobladas, pies en piso.
   • Inclinar cabeza un poco, manos detrás de cabeza. Doblarse y desdoblarse – codos van en medio de RR.
5. Boca arriba, brazos al lado del cuerpo, RR dobladas.
   • Levantar pies del piso, acercar RR a los hombros – un poco de impulso (tipo columpio).
6. Sentado, piernas extendidas, separadas. Mano derecha en piso atrás del cuerpo, mano izquierda en piso adelante (en medio de piernas).
   • Deslizar mano izquierda hacia adelante – en piso.
   • Deslizar mano izquierda hacia adelante, inclina cabeza, el tronco se dobla.
7. Otro lado, cambiar manos.
8. Sentado, piernas extendidas, separadas, mano derecha atrás, mano izquierda adelante – en piso.
   • Levantar la pierna izquierda del piso – ayudar con todo el cuerpo.
   • Cambiar manos, levantar pierna derecha.
9. Sentado, piernas extendidas, ambas manos en piso – delante, entre las piernas.
   • Deslizar ambas manos hacia adelante – doblar el cuerpo.
10. Repetir 2 (levantar las piernas boca arriba – empezar a usar impulso un poco).
11. Sentado, piernas extendidas, inclinar cabeza y rotar cabeza hacia izquierda. Mano derecha en oreja izquierda (desde atrás del cráneo). Codo apunta hacia piso.
    • Doblar y desdoblar el cuerpo. El codo se acerca y se aleja del piso.
12. Otro lado.
13. Repetir 2, observar si es más fácil de llevar piernas hacia atrás (acerca RR a hombros).
14. Sentado, piernas extendidas, ambas manos atrás en el piso.
    • Levantar pierna izquierda del piso – hacer círculos, ambas direcciones.
    • Pierna derecha.
15. Boca arriba, apoyarse en antebrazos, RR dobladas, pies en piso.
    • Levantar pies del piso, acercar RR a hombros.
16. Boca arriba, brazos al lado del cuerpo, RR dobladas, pies en piso.
    • Levantar las dos piernas – RR van en dirección de hombros, aplicar momentum, impulso.
17. Boca arriba, piernas un poco separadas y RR un poco dobladas.
    • Con un impulso llevar piernas hacia atrás (RR hacia hombros), “atrapar” con manos la pelvis y sostenerla. Repetir hasta que sea accesible.

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