Lying on your back and holding your legs below the knees, come to side-sit.

Lesson Outline

Lie on your left side, support your head with your left hand, and bend your knees just enough that your right hand can hold the right leg just below the knee cap while keeping the right arm relatively straight. Then lift the right leg slightly — creating a small distance between the two thighs and keeping the two legs parallel to each other.

  • Push the knee “downward” away from your head/face/pelvis and toward your toes. Have the movement of the knee go through the skeleton so that it lifts the shoulder and head.
  • Take the left hand away, keep the head limp and on the floor, and continue the movement.
  • Repeat the movement above on the right side. Have the movement roll the head causing the nose to move downward.
  • Repeat the movement above on the left side.

Lie on your back and hold onto both knees right below the knee cap. Roll to the left side while pushing the right knee away from your head. Roll to the right side while pushing the left knee “downward” away from your head. Go back and forth.
See Sitting up with hands under kneecap (part 2) for the second part of the ATM.

Focus of Moshe’s teaching

Related ATMs


Leg pulls arm, sidelying:

Knee pulls arm, supine:


  • Add links.

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

  • Holding the kneecap creates a constraint. Normally your knee can more without involving your torso and spine. In this ATM, the knee and spine become connected. This allows the student to explore the connection between the pelvis and spine. – yedwab Sep 5, 2010
  • When Moshe taught this ATM, he described the knee as moving “downward.” By convention, downward means away from your pelvis and toward your toes. However, since the leg is lifted, it common for students to interpret “downward” as toward the floor. My advise is to not use the term “downward”, but rather explicitly say that the movement of the knee is away from the pelvis and toward your toes. – yedwab Sep 5, 2010

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