• Alexander Yanai Vol 11
  • Reel 36, Track 3, Lesson 1 (According to the german edition there is neither a title like this, nor a source like above on the hebrew CD.)


  • On your back, move your torso by making circles with your arms and legs.

Lesson Outline

Lying on your back:

  1. Bend both knees and stand your feet, join the knees together, then lift your legs from the floor keeping the knees bent and joined together. For the rest of this lesson, this position will be called “Knees joined and in the air.”
    1. Move the knees to the left in a small arc (away from the head, to the left and then toward the head). Rest.
    2. Move the knees to the right in a small arc. Rest.
    3. Move the knees in a circle. Rest.
  2. Lift the left arm to the ceiling. Stand the right foot. Lift the left shoulder blade from the floor with the intention of taking the left hand to the outside of the left knee. The movement comes from the shoulder blade, and not from moving the hand. Rest. Repeat on the other side. Rest.
  3. “Knees joined and in the air”. Make a full circle. Pay attention to how this effects the shoulder blades. Gradually make the movement faster, simpler, and smaller. Change the direction. Rest.
  4. Extend both legs and spread them. Lift both arms in the air, join them, and interlace the fingers. Moving from the shoulder blades, make a circle with the arms. Leave the head on the floor. Rest. Change the direction.
  5. Bend the knees, lift them from the floor, but now allow them to be apart (as much as possible). Take both knees to the left (toward the floor) and back. Then take both knees to the right. Notice which comes closer the face.
  6. Bend the knees and stand feet on the floor. Lift both arms in the air, join them, and interlace the fingers non-habitually. By lifting the shoulder blades, move arms closer to the feet and return. Repeat several times. Then, direct the should blades up, over the head by lifting the chest in the middle. Move the arms up and down by moving the shoulder blades. Have the arms go in a circle by moving the shoulder blades. Then, lift the knees, continue the circle with the arms, and have the knees go in a circle. Change the direction of the legs and arms. Rest.
  7. Now play with the speed of the circles; first with the speed of the knees (no arms), then with the speed of the arms (no knees).
  8. Place both hands on the floor on either side of the body. Lift the feet from the floor, spread the legs, and point feet in the direction of the ceiling. Make circles. First slow then fast. Change direction. Rest.
  9. Lift legs high in the direction of the head. Lift the arms. Move legs and arms up and down together. At the last moment, lift the head and sit up.

Focus of Moshe’s Teaching

  • Movement of the arms comes from moving the shoulder blades.

Related ATMs


Circling both knees, supine:

Knee circles supine, lower leg hanging:

Fingers interlaced and inverted, circling, supine:

Circling straight legs, supine:


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

  • This ATM is great in that it moves the spine (ribs) from both directions (hips and shoulders). There is a lot of movement in the “heart” area. Mara Della Pegola points out that the head does nothing in these movements and this leads to a state of more neutrality for C7. – yedwab Oct 4, 2013
  • One way to view this movement is that it is walking while on the back. – yedwab Oct 4, 2013

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