Source

• Alexander Yanai Vol 8 Lesson 383
• Reel 25, Track 1, Lesson 4
• Duration of the recording: 46 minutes

Synopsis

This is a continuation of the pillows and swings ATM series (lessons 380-382). Builds upon similar themes.

Lesson Outline

1. On back with the legs long. Bring the legs together so feet, knees, thighs touch. How does this affect the breathing.
   1. Flex and Extend the feet together in this position. Many times. Do the toes move?
   2. Bring toes into the movement so that they go with flexing/extending feet.
   3. Differentiate the toes from the foot movements (i.e., the toes go opposite of feet).
2. Lie on the R side. Lift the L leg long and swing it forward and back. Useful to recall the pillows and swings ATM (AY 380-382)
   1. Do variations of the foot and toes movements (flexing and extending) with the leg still (not swinging).
   2. Repeat this on the other side
3. Lie on the R side. Lift L leg long. Swing L leg forward and back.
   1. Bring upper body forward and the L leg goes forward and bring upper body backwards as leg goes backwards. So the leg and head flex and extend together. Gently.
   2. Now as the L leg comes forward the body moves backward. These movements are similar to the pillows and swings ATM. Rest.
4. Repeat 3 on the other side.
5. Lie on the R side. Legs on top of each other with knees bent at 90 degrees. Lift L leg with the knee bent.
   1. Swing L leg forward and backward. Do this only in the hip joint so that there is no movement in the knee and joints.
   2. Swing the L leg backward (bent at 90 degrees) and keep it there.
      1. Flex and extend the ankle. Allow the toes to move with the movement.
      2. Differentiate toes from the ankle movements.
      3. Make a circle with the heels – both clockwise and counter-clockwise directions. (In class we did variations on the back to help develop the ideas of heel circles).
      4. Now with the L leg in the same backward position, bend and straighten the L knee joint. Let there be no movement in the hip joint. Use the image of tapping the butt with the knee.
6. Repeat 5 on the other side
7. Lie on the R side, legs on top of each other with knees bent at 90 degrees. Lift the L leg and hold the L ankle with the L hand. The L arm is outside of the L knee. Now, Lift L knee, foot, and head all together and lower them. Lift and lower so that they are always at the same height. Keep the L foot and knee at the same level. Many times. Rest.
8. Repeat 7 on the other side
9. Rest/scan/stand and walk. Repeat 2 to see if it is better..

Focus of Moshe’s teaching

Related ATMs

This ATM is part of a relatively long series in AY that some call the “Pillows and Swings” series. This title comes from the first lesson in the series AY380 “Pillows and Swings”. The ATM series includes lesson AY 380-383 (see 381) and then continues with lessons AY 392-395. Note that these later lessons have cryptic titles such as “Continuation” (for AY 393 and 394).

• Tag Ankle-freedom
• Tag Flex-feet
• Tag Pendulum-movement-leg-sidelying

 

Swinging the legs, sidelying:

• AY351 Swinging the legs on the side
• AY380 Pillows and swings
• AY381 Pillows right and left
• AY382 Continuation
• AY392 Continuation with holding the knee
• AY393 Continuation
• AY394 Continuation
• AY395 End before the continuation
• AY419 Arm to the ceiling and movements of the thigh and head

Flexing toes:

• Amherst 1 – Week 6 – 07/14/80 AM2 Passing elbow over opposite knee
• AY081 Washing the face with the feet
• AY120 The feet
• AY292 Basic Movements of the Toes
• AY378 Bending the toes
• AY381 Pillows right and left
• AY382 Continuation
• Berkeley 1973 – 4. Flexing and Stretching Toes 6/19 PM
• IFF Archive Collection: Foot in the Hand, Lying on the Back

Circling the heel:

• Amherst 2 – Week 9 – 08/04/81 PM1 Leg tilt – elbow press cont’d
• AY245 Heels and feet in circles
• AY292 Basic Movements of the Toes
• AY382 Continuation
• Toronto 1980 – DAY5-1 – Sitting between the heels

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