• Alexander Yanai Vol 1, AY #2
  • Reel 1, Track 2, Lesson 1 (according to Eva Laser
  • Reel 1, Track 1, Side A, Lesson 1
  • Duration 35 min.
  • For German see AYnmal täglich: Die Fersen sehen


This extensors lesson includes looking over the shoulder towards the heel, and holding the ankle.

Lesson Outline

  1. Face down (entire lesson); R hand on L hand, and R ear on R hand. Lift head and R arm.
  2. Other side. Bend R knee, foot towards ceiling and continue. See R heel out of corner of eye.
  3. Return to first side, and with L knee bent, lift head/arm and look to L heel.
  4. First side; bend both knees; look once to one heel and once to the other as you lift your head. Change head and hands (L ear on L hand), and continue.
  5. Forehead on back of hands; knees bent, feet to ceiling; lift R knee. Lift L knee. Alternate. (Elbow pushed?)
  6. R ear on R hand, L knee bent: hold L ankle with L hand, and take foot back so it lifts your shoulder, as you lift your head with your R hand.
  7. Other side.
  8. R ear on R hand, L knee bent. Lift head: easier to see L heel? Help with lifting L knee, with using L arm in push-up position.
  9. Other side.
  10. Flexion interlude: face up, lift head with arms, elbows towards knees: stay and rock up and down–taking knees and elbows up (towards head) and down (towards feet).
  11. Then R ear on R hand, both knees bent: lift head and arm, and R knee at same time.
  12. Other side.
  13. Repeat 5 to check in. And repeat 10. Is it easier too?

Alternate Outline

– AlfonsGrabher Jul 7, 2015
1. Prone (on stomach), head to the left. R hand on L hand, and R ear on R hand. Lift head and R arm.
2. Other side. Same thing with head to the right.
2a. Bend R knee, foot towards ceiling and continue. See R heel out of corner of eye.
(Leave it alone. Stay on your stomach and rest.)
3. Prone, head to the left. left knee bent.
(rest on back, does it feel different?)
4. Prone, head to the left. both knees bent. look at each foot alternately
4.b. Prone, head to the right
(Leave it alone and rest on your stomach.)
5. Prone, forehead on hands. Lift one knee, then the other. Speed variations. Feel diagonals.
(lie on your back. differences?)
6. Prone, head to the left. grasp left ankle with left hand. push
(Leave it alone and rest.)
7. other side
(Leave it alone and rest.)
8. Prone, head to the left, lift, can see heel better?
9. Other side
(Lie on your back and feel the difference in your back.)
10. Supine, interlace hands behind head. lift feet, rock 12-6 o’clock (slowly, don’t come up to sit)
11. Prone, head to left. lift head and lift knee [should be diagonals I suppose, left knee, I suppose. In the text its “lift right knee”]
12. Other side (head to right), he instructs to lift left knee.
(leave it alone)
13. Prone, head on hands. lift knees alternately. easier?
13a. Supine, rocking movements (without rocking)

Focus of Moshe’s Teaching

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

Related ATMs


Ankle pulls arm, prone:


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

  • Add your thoughts about the lesson here.
  • Please sign your comments.
  • Differing viewpoints are welcome and desired!
  • I found it interesting that varying the breath whilst extending was not a part of this lesson.
  • The lesson is thematically simple, without too many variations and complications.
  • Instruction 2a. says to not look sideways, in other words the emphasis is on extending the back and twisting to see, not side bending to see.
  • Quotation (pt12).  Anyone who intends to improve … uses effort. … This disrupts the process of improvement more than anything else. If you move within your range of ability without trying to achieve a goal, you improve at the fastest rate possible.
    • Ben Parsons

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