• Alexander Yanai Vol 11
  • Reel 36, Track 3, Lesson 2 (According to hebrew CD, differs from IFF edition.)
  • Duration of the recording: 48 minutes


  • Front lying, sense how the lower belly presses to the floor when the extensors are activated. Lesson is more about sensing than doing.

Lesson Outline

  • Prone. Squeeze buttocks and observe contact of lower belly with floor.
  • Lift the head minimally on the resting hands, observe contact of lower belly with floor. Also move the head minimally right or left
  • Lift one leg, also both legs, minimally from the floor
  • Lift in thinking. Also with the forehead on the hands. See how the breath organises
  • Lift just the legs, also just the upper body, also both together

Focus of Moshe’s Teaching

  • Indicate focus or key principles that are made explicit in the teaching
  • Whilst the lesson category is an extensor lesson, the focus IMHO is on minimal movement,  focus on activation and initiation, also observing parasitical activation. The lesson is not very ambitious in terms of actions and range of movement, allowing deep focus on these themes

Related ATMs


Gluteus maximus:

Pubic bone:




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

  • Add your thoughts about the lesson here.
  • Please sign your comments.
  • Differing viewpoints are welcome and desired!
  • A nice quote in point 3a “The problem” (~challenge~) “is to find the minimum that feels really wonderful, simple, and easy and to increase this ease, bringing it also to movements that are difficult and uncomfortable.” Ben Parsons

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