Source
- Alexander Yanai Volume 7, Part A
- Reel 21, Track 4, Lesson 2
- Duration: 41 minutes
Synopsis
- “Candle” refers to a yoga pose commonly called the shoulder stand. That is, the person rests on the head and shoulders with the pelvis and legs vertical, the pelvis supported by the hands.
- In a variety of counter-intuitive positions and movements, the student learns to lengthen the back muscles to allow the legs to become lighter overhead.
- The lengthening and rounding of the back also assist with the ability to roll to sit to stand (see series 310 thru 316, and more)
- AY 314 prepares for the candle pose (shoulder stand) through a systematic progression of movements in supine and soles-together-sitting positions. The lesson builds hip joint mobility through leg swings and coordinated head movements before integrating these elements to enable controlled lifting of the legs overhead while lying on the back.
Lesson Outline
- Sections 1-2: In supine, hold both knees with hands and push them forward while spreading them, allowing shoulders to lift slightly with head resting. Progress to swinging each leg toward the corresponding shoulder using both hands.
- Sections 3-4: Remain supine with feet on floor spread apart, interlace fingers behind head. Lift head while exhaling, then coordinate head lift with swinging spread legs toward head. Progress to lifting pelvis with fists underneath, swinging legs to sides as if kicking imaginary balls near shoulders.
- Sections 5-7: Continue supine, alternating between turning face right with left hand behind right ear and left with right hand behind left ear. Coordinate head lifting and leg swinging while exhaling. Return to swinging legs with fists under pelvis to observe improvements.
- Section 8: Move to soles-together-sitting position with knees spread to sides. Interlace hands behind head, bend forward while closing elbows to write small lines on floor.
- Section 9: Return to supine with fists under pelvis, swing both legs to sides as before, noting any changes in ease of movement.
- Sections 10-12: In soles-together-sitting, alternate between sides – turning face right/left while lowering opposite elbow between legs and lifting corresponding leg. Progress to lowering both elbows while lifting heels from floor.
- Sections 13-15: Finish in supine, coordinating lifting head and legs together while holding feet. Alternate lifting sides higher, then return to equal lifting. Conclude with leg swinging variations using fists behind pelvis and hands for balance.
Focus of the teaching
- Throughout the lesson, Dr. Feldenkrais emphasizes gentle, effortless movement coordinated with breathing. He instructs to “let air out when bending” as it’s “impossible to bend chest full of air.” The movements should be “pleasant, come by itself” rather than forced. He emphasizes that movements should be organized for ease rather than height or aesthetics.
Related ATMs
- #79 – Preparation for a shoulder stand back and pelvic movement
- AY362. Candle. (Page 2483)
- AY227. Swinging bent legs to strengthen K ferm or Lengthening the erecting muscles (The extensors). (Page 1553)
- Tag Softening-chest
- Theme: Yoga Poses
- Tag Lengthening the back
- Tag Lifting-feet-with-hands-sitting
- Tag Twisting
- Tag Swinging-legs-supine
- Tag Lifting-feet-with-hands-supine
- Tag Lifting-head-and-one-foot-supine
Shoulder stand:
- AY009 Preparation for a shoulder stand (on the back)
- AY011 Preparation for shoulder stand
- AY227 Swinging bent legs to strengthen K ferm or Lengthening the erecting muscles (The extensors)
- AY362 Candle!
The pelvis is lying on fists:
- Amherst 1 – Week 8 – 07/28/80 AM2 Opening the legs (part 2)
- AY245 Heels and feet in circles
- AY282 Basis of hopping, continuation [2]
Resources
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