MG78 #09 – Tilting legs lying on belly

Source

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Synopsis

• Mia Segal-Gaby Yaron Evening Class Notes
• July 11, 1978, Lesson #9: taught by Gaby Yaron.
• Summary. Prone, tilting bent legs to the side, also flexing knees more, also flexing ankles, also flexing toes to see how this makes the leg lean easier. Also with head congruently, or incongruently, turned relative to the leg position. Also with hands in push up position, lifting head and looking at heel over shoulder. Also with the head facing the “wrong” direction. Throughout, supine intermissions, lifting head in an oblique movement, lifting head and legs, also with lifted head and legs, rolling body left and right.

Lesson Outline

• 1. Supine, scan. Roll head. Sense breath. Sense rib cage contact with floor
• 2. Prone, nose to left, head rests on hands, right on left. Bend knees, legs to ceiling
  1. Move feet right. Left knee comes off floor

  2. Stay with feet to the side, move heels to pelvis

  3. Retest moving feet to right. Easier?

• 3. Prone, move feet right, left knee comes off floor
  1. Stay to the right, flex ankles

  2. Next, stay to the right, flex toes

  3. Next, stay with feet to right, move heels to pelvis, stay there and flex ankles

• 4. Reverse twist: Prone, face right, cheek on left hand
  1. Take feet to right again

  2. Slowly turn face to left. How do feet move to the right now?

• 5. The other side. Retest leg lean each time
  1. Prone, face to right. Move feet left. Right knee comes off floor. Moving heels to pelvis

  2. Flexing ankles on this side

  3. Flexing toes on this side

• 6. Reverse twist: Prone, face left, cheek on right hand
  1. Lean legs left. Turn face to right. How do feet move now?
• 7. Supine, stand feet, separated, interlaced fingers behind head
  1. Lift head forwards and rightwards. Sense rib contact with floor

  2. Lift head forwards and leftwards

  3. Lift head right and left. Sense a/symmetry

• 8. Prone, face left, right ear on right hand
  1. Lean bent legs right and left

  2. Swap face to left and swap hands over. Lean bent legs right and left

• 9. Prone, hands in push up position, face left, legs apart, knees bent
  1. Lift head without pushing with hands. Feel how the movement starts with the pelvis

  2. Continue, look over left shoulder at left foot

• 10. Repeat previous point on the other side
• 11. Supine, knees separated and bent, hands behind head
  1. Lift head and legs

  2. Stay lifted, roll with whole torso left and right. Knees wide apart. Check synchrony of pelvis and shoulders

• 12. Prone, hands as for push up
  1. Lean bent legs right and look to the left

  2. Repeat to the other side

  3. Alternate the sides, turning head each time

  4. Reverse feet and head: move feet to side where the face faces

  5. Now again, face and feet moving congruently away from each other. And look over shoulder at foot

• 13. Supine, knees bent, hands behind head. Lift legs off floor (no mention of lifting head). Legs apart. Roll left and right
• 14. Supine, scan. Roll head. Sense breath. Sense rib cage contact with floor

Focus of the teaching

• In addition to the movements, what theme or ideas did the teacher focus on
• There is not much made explicit thematically in the teaching, but there is a methodical and systematic way of walking through the progressions.
• Intermissions are offered in supine, flexing the head or hips, to counter the extension of the lesson. Also, in the supine position, the body is rolled right and left, with instruction aiming to make the shoulder and pelvic movement equal or equivalent. BenP.

Related ATMs

SFEC Mia/Gaby 1977 lesson 6, titlign legs on front side to come to sit.

• Tag Scan
• Tag Carriage-of-the-head
• Tag Twisting
• Tag Seeing-the-Heels
• Tag Hands-in-push-up-position-prone

Resources

• Add links to external resources that would be of interest to the reader

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

• Add your thoughts about the lesson here. Please sign your comments. Differing viewpoints are welcome and desired!
• Near the beginning of the lesson, the instruction is to flex the knees, to flex the ankles, to flex the toes. Participants report that this resulted in a reduction in muscle tonus in the lower abdomen, hip joints, side of the neck, etc. It might be worthwhile repeating these actions for a second time later in the lesson, once the actions of the lesson are more familiar.
• The lesson is similar to the lesson in the same series, 1977 /6, Tilting legs on front side to come to sit. 78/9 is simpler / more foundational than 77/6. I would teach it first. BenP

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