Source

• Alexander Yanai Vol 7 AY#326
• Reel 22, Track 3, Lesson 2
• Duration: 44 minutes

Synopsis

• AY 326 is a sitting lesson exploring the relationship between back flexibility and control by progressing from simple side-leaning movements to complex transitions between sitting and lying while balancing on the sitz bones with legs in the air. The lesson emphasizes the organization of movement over muscular strength
• In this demanding lesson, we bring the pelvic clock into a specific functional relationship to being able to move between sitting and lying with upper body and legs free. Sitting with legs long, lifting one leg/side of pelvis and leaning back on opposite elbow; variations of head tilting and remaining on horizon. Then each hand behind the knee on its side, from the outside, and tilting to shift from one elbow to the other, lifting opposite leg/pelvis. Then lift both legs in air, and in this position, protrude abdomen towards each leg, and from there develop into a circle around the sits bone behind (a pelvic clock, but no clock imagery in the lesson). Then with arms extended over legs, not under knees, and legs lifted, protrude stomach. Do the same 12-6 with hands under knees, legs lifted, and the head hanging backwards. Basically, at the end, you have legs lifting and arms lifted and extended parallel to the legs, and you are able to roll around a clock on your pelvis/low back that takes you from sitting, through the side to lying, and then up to sitting again.

Lesson Outline

• Sections 1-2: Begin sitting with legs spread, leaning to the left side onto the left elbow while lifting the right sitz bone and right leg from the floor. Repeat on the right side.
• Section 3: Continue side-leaning movements while holding both knees, alternating sides and noting head movement.
• Section 4: Hold knees while leaning side to side, now bending head to opposite shoulder of leaning side.
• Sections 5-6: Balance on sitz bones while lifting both legs into air, experimenting with lifting one leg slightly before the other. Make circular movements with the pelvis while protruding and pulling in stomach.
• Sections 7-8: While holding legs in air, alternate between sitting with protruded stomach and lying with stomach pulled in. Extend legs and spread arms over them.
• Sections 9-10: Balance back in air while holding knees, hang head backward and alternate between protruding and pulling in stomach. Repeat with chin close to chest.
• Section 11: With legs spread, protrude stomach and lie to left side lifting right leg, return to sitting, then lie completely back. Repeat on other side.
• Sections 12-13: Sit, extend arms, lift legs in air, balance back. Go down right side by taking stomach in, roll pelvis in circle to to the left and return to sitting. Reverse direction.

Focus of Moshe’s Teaching

• Control of the pelvis related functionally to moving between sitting and lying.
• Clarification of inner hip joints
• Throughout the lesson, Moshe emphasizes that improvement comes through organization rather than strength. He states, “This is impossible to do for someone whose back is weak. That is why we do it.” He explains that the stomach muscles haven’t become stronger during the lesson, suggesting the improvements come from better organization: “Power organized is ability, any old power just destroys.”

Related ATMs

• AY327 Sitting – lying, continuation (Page 2231)
• AY328 Sitting – lying, continuation (Page 2239)
• This appears to be part of a series using squatting as a functional movement. The ATM’s in the series are AY 325 through 331.
• Theme Squatting
• See Rolling to Sit Theme
• Tag Abdominal-muscles
• Tag Protruding-abdomen
• Tag Hip/Pelvis Freedom
• Tag Lower-back-and-pelvis
• Tag Sitz-bone

Resources

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