Source
- Alexander Yanai Vol 2 #60
- Reel 5, Track 1, Lesson 2 (This reference is identical to the reference of AY064 in the IFF edition.)
- correction: 060 is 5/1/2, 064 is 5/2/2 (AS)
Synopsis
- Lying, learn to lift stuff off the floor (shoulder, knee, pelvis etc) without disturbing your breath or stiffening the chest etc.
Lesson Outline
Initial scan (supine). Observe contact with the floor, breathing, and gently test a tiny head lift.
1–1c Head lifting. Tiny head lifts, assist with the right hand holding the hair, repeat with the left hand, return to lifting without assistance.
1d–1e Right elbow. Tiny elbow lift, imagine the elbow being gently pulled away from the body, notice the relationship with breathing.
1f Left elbow. Repeat the same exploration on the left side.
1g Right knee. Tiny knee lift without lifting the foot, observe the timing relative to breathing.
1h Left knee. Repeat on the left side.
1i–1j Shoulder blades. Lift the right scapula only, lift the left scapula only, notice the breathing pattern.
1k–1l Pelvis. Lift the right hip joint, lift the left hip joint, continue making the movement smaller and slower while observing breathing.
2–2c Head lifting (prone). Roll onto the stomach, forehead on the floor, tiny forehead lifts, assist with the right hand holding the hair, repeat with the left hand, continue without assistance while observing breathing.
2d–2f Abdomen and chest. Tiny lift of the abdomen/navel, draw the abdomen inward without lifting the body, lift the chest while the forehead remains on the floor.
2g–2i Chest with one elbow lifted. Lift the chest while keeping the right elbow off the floor, repeat with the left elbow lifted, return to lifting the chest with both elbows on the floor.
2j–2k Knees (prone). Tiny right knee lift, tiny left knee lift, minimize effort and avoid pushing with the toes.
3–3a Hair-assisted spinal lengthening. Return to supine with knees bent, gently pull on the hair with both hands to lengthen the spine and lightly lift the head, add eye direction and notice whether the head moves centrally.
3b–3e Pelvic lifting. Tiny pelvic lift, lift using only the right leg, only the left leg, then both legs together.
3f–3g Coordinating head and pelvis. Repeat the hair-assisted head lift, then lift the head and pelvis together with minimal effort.
Final scan (3g–4). Rest quietly, compare contact with the floor, breathing, and body length with the beginning, roll to standing and notice changes in standing organization.