• This version of “coordinating flexors and extensors” works a lot with extension (and flexion), even to the point of making a bridge from the top of your head as your crossed legs are tilted to the side. This is after rolling all the way to the side and playing with the timing of returning the hip or shoulder to the floor first.

Lesson Outline

  • Face up, knees bent, arms alongside body. Cross R leg over L. Tilt both R. Why can’t you go to floor? Then take whole body, together, so it does go to floor.
  • Unclear instructions: lift L shoulder (with L hand on stomach? as you tilt legs, before, or after?). Vary timing: so the pelvis or the shoulder goes back to the floor first. Then see if the first movement is easier.
  • Cross arms across chest to embrace yourself–L hand under R armpit, R arm on top. Tilt the legs R and the shoulder, and bring the L hip back to the floor first.
  • Then keep the legs upright (R crossed over L still) and roll the chest/upper body L and R, until it becomes light and fast. Then change over arms. Then take the head and eyes in the opposite direction, and continue until this becomes light and fast (oscillation). (Concerned with students pushing with the head instead of rolling and finding their own oscillation.) Then change over arms again.
  • Check whether the first movement is easier.
  • Tilt legs R and stay; draw in abdomen so that legs lift, and push out so they sink to floor. Then as you push out, lean on the top of the head (chin away from neck), to lift the shoulders and take the knees to the floor (like to do a bridge). Use the elbows to help lift. Then, once you have the L leg on the floor, lower the shoulders and head to floor, leaving the crossed legs lying. Then adjust the R leg a little so both can lie on the floor.
  • Sit and see to which side you can more easily lean and turn.
  • Leave with just one side done, so you have something to compare.

Focus of Moshe’s Teaching

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

Related ATMs


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