AY138 Walking on the heels

Source

• Alexander Yanai Volume 3
• Reel 10, Track 2, Lesson 4

Synopsis

• Summary: Standing, lifting one or both heels, also the forefoot, also focus on direction of lift towards the 1st and 2nd toe, also walking on the heels.

Lesson Outline

• Stand. Lift the heels from the floor and let them strike as they drop. 10 movements then pause and repeat
  • do not lift the chin , do not shorten the back of the neck
• Walk

• Stand on the right foot with the left toes touching the floor only to assist balance
  • Lift and drop the heel. 10 movements then pause and repeat
• Walk

• Repeat with the other leg: stand in the left foot with the right toes touching the floor only to assist balance
  • Lift and drop the heel. 10 movements then pause and repeat
• Walk

• Repeat with both feet: lift and drop both heels. 
  • Different? What direction do the feet point? Where does the pressure lie in the feet?
    • Bring the pressure between the big toe and the 2nd toe 
• Walk

• Lift the toes of the right foot. Do it 10 times, rest, repeat. 
  • Can it be simpler and faster?
• Other foot: Lift the toes of the left foot. Do it 10 times, rest, repeat. 
  • Can it be simpler and faster? Where does tension, or attention, form in the body?
• Walk around with the toes lifted
  • What are you doing with the fingers? Where is the body not free? Are the feet parallel?
• Walk normally

• Stand, lift the right forefoot, so only the heel remains on the floor
  • Do 10 movements, rest, repeat
• Other leg: Stand, lift the left forefoot, so only the heel remains on the floor
  • Do 10 movements, rest, repeat
  • Attend to the feet being parallel
• Alternate: Lift once one forefoot, once the other
  • Stand, think how to do it faster – then lift them faster
• Walk

• Stand only on the heels, and walk around for a ‘long’ time
  • Attend to where it strains
• Walk normally

• Place the feet together, lift the forefeet
  • Walk on the heels with tiny steps to the right, and back to the left
• Walk normally

• Place the feet together, lift the forefeet
  • Walk on the heels with tiny steps in a square: to the right, forwards, left, and backwards
• Walk normally

• Stand on the left leg, and lift the right heel so only the toes are on the floor
• Attend to the foot remaining parallel, the weight to the 1st and 2nd toes, the ankle not dropping outwards
  • Do it quickly
• Walk normally

• Do the other leg: Stand on the right leg, and lift the left heel so only the toes are on the floor
• Attend to softening the leg
  • Do it quickly
• Walk normally

• Stand on the heels and walk in a square in the other direction (starting to the left)
• Walk normally

• Stand, toes a bit wider than heels
• Lift and lower the right heel, then the left heel
  • Do it fast and light
  • Attend to the pressure passing between the 1st and 2nd toes
• Leave this
• Put the hands on the knees, lift both heels simultaneously
  • Do not let the body rise and fall; the knees bend
• Walk normally

• Again put the hands on the knees, lift one heel after the other
  • Compare 
• Repeat lifting both heels simultaneously
  • Compare with earlier
• Walk normally

• Stand with the feet completely together, lift and drop the heels 100 times, resting each 10

• Stand on the left foot, lift the right foot off the floor
  • Lift and drop the left heel five times, rest and repeat
• Other side: Stand on the right foot, lift the left foot off the floor
  • Lift and drop the left heel five times, rest and repeat

• Stand with the feet together, lift the heels alternately
  • Go as fast as is possible
• Continue: With feet together, lift one heel, notice that as the weight goes to the big toe, the knee moves inwards, repeat with the other heel
• Continue: lift both heels simultaneously 10 times, rest and repeat
  • Allow the body to be bent (lower the head, round the back)

• Stand with the feet at shoulder width
• Lift and lower the heels fast
• Stand on the left foot, right toes on the floor only for balance
• Lift and lower the left heel fast
• Other side: Stand on the right foot, left toes on the floor only for balance
• Lift and lower the right heel fast

• Walk quickly and simply
  • Soften the knees to be able to walk truly fast
• Walk normally

Focus of the teaching

• In addition to the movements, what theme or ideas did the teacher focus on
• Avoiding parasitic action in the hands and other parts of the body

Related ATMs

• See Theme Walking
• Theme Standing
• Theme Advanced Balance
• Tag Posture
• Tag Lifting-heel

 

Walking on the heels:

• Amherst 2 – Week 9 – 08/05/81 AM2 Walk on Heels
• AY235 Standing (Shaking in the heels)
• AY282 Basis of hopping, continuation [2]
• AY510 Knees righting
• SF2 – Week 05 – 15 July 1976: Variations in Walking
• SF3 – Day 30 – 3 August 1977: Walking and crawling.

Falling on the heels:

• AY235 Standing (Shaking in the heels)
• AY267 Bending on one knee behind a chair
• AY298 Improving the hopping for beginners
• AY424 Bending behind a chair
• AY487 Next to a chair, statue standing

Lifting the toes:

• AY120 The feet
• AY235 Standing (Shaking in the heels)
• Berkeley 1973 – 4. Flexing and Stretching Toes 6/19 PM

Resources

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