AY003 Rolling to sit with the elbows

Source

• • AY Vol. 1
  • Reel 1, Track 2,1, Lesson 2 (IFF)
  • Reel 1, Track 2, Lesson 2 (according to Eva Laser https://www.somatik.se)
  • Duration 42 min.
  • For German see AYnmal täglich: Durch Rollen zum Sitzen mit Hilfe der Ellenbogen

Synopsis

• Starting lying on the back, coming to sit through rolling over the side. The lesson is build bit by bit, adding to the movement with every step. It’s a beautiful example of how one movement is sliced up in many parts, so that the parts can be studied in detail, and in the end they all become one simple thing.

Lesson Outline

(S.T.O.S => Same thing other side).

1. Legs long and spread, interlace fingers and place hands behind head. Lift head and shift it a little bit to the right, then bring it back to the middle and place on the floor and then lift and shift it to the left and return.
2. Interlace fingers non-habitual way, place behind your head.  Continue to do the same thing but as you go to the side, drag the elbow on that side closer to your body, keeping your elbow close to the floor; go side to side
3. Legs long and spread, L arm 45 degrees to your body, turn head to L and place R hand behind head. Lift your head and turn your body as if you wanted to come up onto your left elbow. As you do this allow L knee to bend sideways, move your head close to the floor and come up onto L elbow.
4. S.T.O.S
5. Legs long and spread. L arm to side 45 degrees, R arm toward ceiling. Lift your head and turn shoulders L to come onto L elbow. Keep head close to floor, exhale, use weight of R arm to help back fold, return with a roll, not fall
6. S.T.O.S
7. Legs long and spread. Both arms to ceiling, above chest, elbows and hands are soft. Do the same movement once to R and once to L; allow knee on side you are going to to bend.
8. Legs long and spread. R arm on floor, Turn your body to R to come onto R elbow and then lift your body and straighten R arm to lean on R hand. R knee bends and L knee bends so R foot contacts L knee (side sit)
9. S.T.O.S
10. Bend knees and bring into the air, keep them spread. Both arms to ceiling. Turn body and arms L, bring L knee to floor first then R knee, some onto L elbow and then L hand
11. S.T.O.S, go to the R, then go side to side
12. Bend knees, bring into the air, arms in air, roll to sit to the L, and continue lifting your pelvis until you lean on your knees. Then return to your back. Make a very rounded movement and lift your head and move it in an arc close to the floor
13. S.T.O.S
14. Do this side to side, do not bring head down to the floor when your return to back.
15. Do side to side without letting shoulders and head touch the ground in between; there is no need to lift your arms  while doing the (lifting them would mean you need to lie on your chest)
16. Roll and stand up

Focus of Moshe’s Teaching

• Indicate focus or key principles that are made explicit in the teaching

Related ATMs

• “AY403 Getting up in a turn” fits nicely as a sequel.
• See Rolling to Sit Theme

Resources

• • Sharon Starika recording at Open ATM, in the 2003 lessons: http://openatm.org
  • This is Charlie Murdach teaching the “reminder” movement for this ATM:

• This is another speed version from Pauls Feldenkrais Project:

• And another by Stewart Hamblin

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

• I taught this lesson to three different age groups (teenagers, mid-30s, seniors) and it was a challenging experience to most of them. This is also a good first time lesson. People meet their limits very fast, overcome them, and bring a great experience back home. – travelsheep Feb 2, 2013
• I see it almost like a maths lesson. You must understand each part to be able to proceed to the next one. Fail in one part, and you can go on only by faking it, and then after the next step you’re lost. – travelsheep Feb 2, 2013
• I base almost all my sitting up from supine to sitting in my life on this lesson. – travelsheep Feb 2, 2013
• Similar to Coming to sit without leaning on the floor (AY310). (Similarites to 429?), but more basic, does not involve leaning the head back, and lacks some useful fine details that might help, such as allowing the eyes to lead the movement. Quite a lot of rolling around at teh end, so fun for kids.Action: supine, bringing opposite arm over to allow you to come up onto elbow. Also with both arms lifted. Also with legs and head lifted. Also rolling over lower back but not upper back, also coming onto knees. Bruno suggested that looking behind the shoulder can help. Also that bringing the arm further forwards of the one arm can help. Too active a lesson for old or injured types, but it could be modified to have elbows crossed on chest etc. (B. Parsons)

 

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