In this lesson, you sit with legs long and lean on hands behind, and lift each (and both) legs to draw circles with the long, straight leg, rounding the back backwards to make the lifting of the leg light.

Lesson Outline

  • Sit with long legs, and lean on hands (far) behind you. Lift R leg many times. Other side. (Throughout, reminders to keep elbows straight.)
  • Same position, lift right leg and draw clockwise circles. Other direction. Rest. Other side.
  • Same position, lift both legs and make circles simultaneously clockwise and counter-clockwise.
  • Sit with legs long and spread, hang head and interlace fingers behind head, hanging elbows. As you lower your head, lift R leg. Other side.
  • Sit again, and change interlacing of fingers. Round back, lower head, and lift both legs.
  • Sit with R leg standing, L leg long. Lean on L hand. Lower head, and turn to face L; hang R hand on L ear, from behind. Fold towards L knee, and lift L leg at the same time. Rest, and then do the same without lifting the L leg. Then again lift the L leg.
  • Other side.
  • Sit with R foot standing, L leg long. Lean on R hand. Bend head forward and turn face R. Tilt L ear towards R knee. Rest, and then same thing but take L elbow to other side of R knee.
  • Other side.
  • Both legs long, both hands interlaced behind head. Lower head and lift both legs.
  • Both legs long and hands behind on floor; lift both legs and make circles, both clockwise, then in opposite directions.

Focus of Moshe’s Teaching

Effortless and light, controlled movement that comes from rounding and sitting backwards. Low back/lumbar spine to feel different on the floor at the end.

Related ATMs


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