Source
- Alexander Yanai Vol 7
- Reel 21, Track 1, Lesson 2
- Duration: 45 minutes
Synopsis
- This lesson is primarily performed lying supine and focuses on increasing mobility and awareness in the hip joints. It involves circular movements of the knees and ankles, rolling to the side while holding the legs in various positions, and exploring the range of motion in the hip joints.
- AY 302 is a hip mobility lesson that explores various leg movements and rotations in supine and half-side-sitting positions, progressing from unilateral to bilateral movements.
Lesson Outline
- Sections 1-2: Lie supine with knees bent, feet standing. Pull one knee to your chest with both hands, then return. Repeat on the other side.
- Sections 3-4: Hold one knee with both hands, make circles with the knee towards the opposite shoulder. Change direction. Repeat on the other side. Pay attention to the smoothness and evenness of the movement in all directions.
- Sections 5-7: Holding one knee with both hands, make circles with the foot of the same leg. Perform ten fast, easy movements in each direction on both sides. Notice the movement of your big toe, little toe, and heel.
- Sections 8-9: Hold your right knee with both hands, then move your right hand to the ankle. Pull the ankle to the right while turning the knee to the left, rolling onto your left side and returning. Repeat on the other side, focusing on the smoothness of the movement.
- Sections 10-13: Holding one knee, lower the hand on the same side to the ankle. Make large circles with the lower leg around the knee, changing directions. Repeat on both sides, paying attention to the relationship between the ankle and knee.
- Sections 14-15: Transition to half-side-sitting, with one leg bent backward and the other long in front. Lift the bent knee, pass it over backward, and push it to the floor. Lean on the opposite hand throughout. Repeat on both sides, allowing the movement to organize itself.
- Sections 16-17: Return to supine. Hold one knee and the outside edge of the foot on the same side. Turn the knee inward while pulling the foot outward, rolling until the knee touches the floor. Repeat on both sides, softening the pelvis, spine, and chest.
- Sections 18-20: Bend both legs, holding the outside edges of both feet. Distance the heels from each other while keeping the knees together. Make small circles with both legs, then change direction. Pay attention to sensations in your pelvis, legs, chest, and shoulders.
Focus of Moshe’s Teaching
- Throughout the lesson, Dr. Feldenkrais emphasizes the importance of gentle, smooth movements to explore hip joint freedom and ankle mobility. He guides students to pay attention to the quality of their movements, encouraging slowness and evenness. For example, he states, “All of the importance of this rolling is that the hip joint organizes such that it allows the leg to turn easily; and then, it is easy to roll.”
Related ATMs
- Tag Hip/Pelvis Freedom
- Tag Ankle-freedom
- Tag Lower-back-and-pelvis
- Tag Softening-chest
Using Tagcloud you can also see lessons tagged with the same tags as this lesson, e.g. “knee circles supine, lower leg hanging”, “foot-circles-supine/lower-leg-hanging”, and “circling-lower-leg-with-hand-supine”.
Resources
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