• The end-point is lying with your feet under the pelvis, toes turned in and heel turned out (so the heel is under the same-side buttock and the toes are under the opposite-side buttock). Preparation includes bending the toes under and away from the big toe (in sitting and lying) and lots of preparation for being able to take hold of the ankles of the standing feet with the hands.

Lesson Outline

  • Sitting, bend small toes towards sole of the R foot, using L hand, starting with smallest toe and ending with all four small toes, L hand holding all four toes by sliding between big toe and the rest from the bottom of the foot (palm faces the floor).
  • O/S
  • Lying, with feet standing, heels further apart than toes, and legs further apart than is usual in lying. Slide R hand down to take hold of R ankle (and eventually the toes) from the inside. Lengthen L arm overhead as you do this to help facilitate lengthening of L side, shortening of R.
  • O/S
  • Once you can take hold of the ankle and/or the toes, lift the pelvis with the standing L leg, and use the R hand to bring the R foot under the pelvis, with the bent R leg now lying on the floor on its outside and knee on or near the floor, and set the pelvis down on top.
  • O/S
  • Once you can do that, lengthen the standing leg and stay like this, letting go of excess effort in the chest and neck.
  • O/S
  • Variations of whether the heel falls in the crack of the buttocks (toes under opposite buttock) or heel is under opposite buttock; variations of using the opposite hand also to take hold of the toes and help fold the toes further under (essential to being able to sit and lie on the feet like this is that the small toes can drape/fold under)–and lengthening leg to lie on the foot and both hands, holding ankle and toes.
  • Variations in sitting, with one leg standing, holding toes of other leg with opposite hand in the space between the standing leg and the pelvis, and lifting the pelvis on to the folded leg, then lengthening the standing leg and lying down and returning to sitting (using elbows, hands, etc.).

Focus of Moshe’s Teaching

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

Related ATMs

  • Lessons taking the one foot through the space between the other standing foot and the pelvis move in this direction (AY 404-5)
  • AY 184185 continue this lesson
  • AY425. Lying on the heels (4). (Page 2893)
  • AY426. Lying on the heels (5). (Page 2901)
  • AY 190-197 constitute another “heels under pelvis” series–in those, the foot is standing on the toes, and the heel is turned inwards–the pelvis rests on the long metatarsals of the 1st and 2nd toes.
  • Note that this volume has lessons developing internal/external rotation of the hips (173174) and circles with the heels (175-6) before moving to the relatively demanding idea of sitting on your feet.
  • Tag Toes
  • Tag Side-bending
  • Tag Side-bending-supine
  • Tag Hip/Pelvis Freedom
  • Tag Inner-edge-of-foot-to-buttock



  • This is Charlie Murdach teaching the “reminder” movement for this ATM:

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

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