- Alexander Yanai Volume 11
- Reel 34, Track 2, Lesson 4
- Duration of the recording: 40 min.
- Lying on the side (and on the back), with both legs extended in front or one in front and one behind, slide the hands along the front of the leg or the floor to lift the head; variations include lifting the long legs towards the head along the floor (or towards the ceiling away from the floor when on the back).
- Lie on R side, both legs long in front at 90 degrees; slide L hand along top of L leg, while moving L leg in director of face.
- Other side. Clarify that the foot can drag along the floor.
- On R side, same but letting head go back instead of being dragged forwards.
- Other side.
- Face up, legs long. Arms lengthened towards the ceiling, hands together. Lift both arms/shoulders towards the ceiling and let the head fall back. Do the same while lifting both long legs–legs apart, and legs together.
- On R side, take top (L) leg back, and slide each hand in turn on the top of its leg (L hand slides down L leg, and this will lead you to lift the head (but lift as is–don’t take the chin towards the sternum); R hand slides forward along top of R leg).
- Other side.
- Or R side, take top (L) leg back, so it rests really behind, and rest L fingers/hand on floor behind, and then slide both hands together to lift head; slide one at a time and notice how head shifts with each variation; lift both legs; slide hands to lift head and lift legs at same time.
- On R side, take bottom (R) leg back, explore the same kinds of variations as in the previous step.
- On L side, go straight to the second set of variations (have the bottom (L) leg back, and the R hand on the floor behind.
- On R side, both legs extended in front, slide both arms down along both legs while taking the legs towards the face.
- Other side. Which side improved more?
- Face up, check in with 5 again, and then also interlace hands behind head and lift head and long legs at the same time.
- With final reference movement (face up, lifting head using hands and long legs at same time), refers back to previous lesson–it’s not clear to me which lesson that is.
Focus of Moshe’s Teaching
- Indicate focus or key principles that are made explicit in the teaching
Share Your Insights (ideas, principles, strategies, experiences, …)
- This has a substantial impact on the diaphragm and fine control/orientation of the chest relative to the pelvis—fine control with strong movements and substantial weight being lifted. Also, you’re flexing or stabilizing with the muscles of the abdomen while *not* engaging the neck (letting the head fall back, or lifting it in neutral without tilting the chin towards the sternum).
- Please sign your comments.
- Differing viewpoints are welcome and desired!
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