The Feldenkrais Methodo Awareness Through Movement Lessons Dr. Moshe Feldenkrais at Alexander Yanai Volume Four, Part A Lessons #151-175 Translated by Anat Baniel Edited by Ellen Soloway © Copyright September 1996 [All rights reserved by and to the International Feldenkrais® Federation, Paris, France in cooperation with The Feldenkrais Institute, Tel Aviv, Israel. © Copyright septembre 1996. ‘Tous droits d'adaptation, de traduction et de reproduction réservés par et pour International Feldenkrais Federation, 30 rue Monsieur le Prince, 75006 Paris, FranceAwareness Through Movement® Lessons from Alexander Yanai Table of Contents for Volume four, Part A ATMA#IS1. Skipping on a chair... ‘ATM #152, Bending while sitting and shoulder movements. snennenePAOL ATM#153, — Rivka’s lesson... ATM4#154, Leg movements while holding the other foot with the hand ATMA155, Twists and advanced twists. ATM #156. Tilting the knees on the stomach, twisting the spine with lifting the arms. ATM#157. Sitting while holding the legs.. ‘ATM #158. Lengthening the arms to the sides. ATM #159, Standing on On€ Ieg.-eenne ATM #160, Sliding the back of the hands behind the back ATM#I61, Separating the spaces in [between] the toes. ‘ATM #162, Balancing on the hands (1)... ‘ATM #163, Preparation for a headstand, part 1 ATM (#164, Preparation for a headstand, part 2. ATM#165, ‘The eyeball lesson. ‘ATM #166. Balancing on feet that are joined ATM4167. Welding a skin behind the body.. ATMM168, Tossing parts of the body into the ar. ‘ATM#169. Pressing the Jegs and sitting the body (Incomplete lesson; the end of the lesson is missing . Approximately 4/5 ofthe original Jesson is intact). swP. 1137 ATM#170. Lifting the head diagonally. P1141 ATM#I71. Lifting the head with the soles of the feet touching and lengthening the spine [Incomplete lesson. The end of the lesson is missing.}... sen, AD ATM#172, Stopping the breath.. see P. LSS ATM#I73. Knees inward to the floor. sens, N63 ATM4#174 Knees outward to the floor incomplete lesson. The beginning of the lesson is missing)... ATMAI7S, Turning in the heels, part 1 [{Pease sce Volume 4, Part B for part 2. {End of Awareness Through Moverent® Lessons for Alexander Yanai Volume 4, part A] © Copyright September 1996. All rights reserved by and tothe International Feldentrais® Federation, Paris, France in cooperation with The Feldentrais Institute, Tel Aviv Irae.1005 Awareness Through Movement® Lessons from Alexander Yanai #151: Skipping on a chair ATM Lesson #151: Skipping ona chair Source: Reel 11, Track 2, Lesson 2 1, Each one take a chair, please. Please take a chair and make as much noise as possible. [TN: Dr. Feldenkrais may be being facetious.] Stand. Stand in front of the chair. ‘Turn the face to the chair. Place the two hands on the seat [of the chair]. [Place the hands} down on the seat. Bend the legs and knees. Go lower, down to the floor. Sit on the heels [while standing on the tips of the toes]. Place the two knees on the floor. Stay {with] the two knees on the floor. [Stand] on the tips of the toes and sit on the heels. Like this, hold the sides of the chair. Now, lift the right knee from the floor and turn it sideways . . . to the right. Do this about ten times. Sit on the heels. Of course, if we did not want {you} 10 sit {stand] on the toes of the fect, it ‘would be possible to start differently. Lift the right knee from the floor and tum it sideways, to the right . .. many times. Place it {the knee] on the floor, and then lift it completely sideways and to the right. Of course, you remain sitting on the left heel while doing this, Leave this and rest for a moment. 2. Now, do the same thing a few times with the left leg, Leave this. Sit for a moment and rest. 3. Return to the front of the chair. Sit on the heels. Now, lower the right knee down, between... toward the chair . .. [incomplete sentence]. Sit fon the hecls} with the two knees open sideways. [Sit] on the heels. Now, turn the pelvis and bring the right knee between . .. [incomplete sentence]. [Bring the right knee] toward the chair. Lower it to the floor ... the right knee only. 3a. Hold the two knees sideways. With the right knee, go down once toward the middle, between the two legs of the chair. Next time [go down] with the left leg {knee}. Go down, Touch the floor with the knee. Come back. Sit on the heels. Turn the pelvis and bring the other knee down. Continue doing this. Open the knees the widest that [you] can so there will be a large movement of the pelvis from right to left. Go down, Touch the floor {with the knee], and lift uhe knee back {to place) Leave this and rest for 2 moment. 1 TN; Although Hebrew has different words for hand, arm, forearm, or for foot, lower leg, and thigh, colloquially a generic word is used for hand and arm, or another generic word is used for foot, knee, or leg. In usage the words become interchangeable and the meaning is derived from the context. The specific reference is in brackets, © Copyright September 1996. All rights reserved by and tothe International Feldentrais® Federation, Pats, France in cooperation with The Feldentrais Institute, Tel Aviv, Irae1006 Awareness Through Movement® Lessons from Alexander Yanai Si 4, Please stand facing the chair. Place the right hand on the backrest [of the chair] and the left hand on the seat [of the chair]. Place the right foot on the seat. . . on the right edge of the seat . . . opposite the [left] hand. Now, like this, tum the knee in the direction of the left hand, and then sit on the right heel. Turn the leg on the seat of the chair and sit on the right heel. Do this a few times. [TN: Remain inthis position.] 4a. Now, in this situation, try to touch the chair with the [right] knee. With the knee — touch the chair, and then lift it. Make a movement in the ankle so the angle between the foot and lower leg will increase and decrease. That means to move the knee a bit forward and backward . . . forward and backward so there will be movement in the foot and in the ankle. {Move} as if coming up onto the tps ofthe oes. No. Move so the knee [goes} low down, toward the chair. Lift the knee a bit, and then make a movement in the foot. .. forward and backward. Push so there will be a movement in the ankle of the foot. Bring the pelvis forward and backward. We said to take the knee forward and backward, then, there will be movement in the ankle of the foot. [TN: This isa literal ranslation, Dr. Feldenkrais means that there is movement in the ankle joint of the leg you are moving.]. Of course, [there also] will be movement in the hip joint, Leave this, 4b. Tum and do the same thing with the other leg. .. {the left one]. First, try to sit. Hold the back [of the chair] with the left hand, and the seat of the chair with the right hand. [TN: Place the left foot on the seat of the chair, opposite the right hand,} Turn the body so it will be possible to go down, with the knee, and sit on the left heel. Then, lift the [left] knee from the chair and push the pelvis backward and forward. [Push] so the knee will move forward and backward and there will be movement in the ankle joint. Leave this and rest for a moment. 5. Please, once again, stand in front of the chair. Place the left hand on the back of the chair... . the left hand on the chair. [TN: Later Dr. Feldenkrais will add to this instruction and say to put the Fight hand also on the back of the chair. He wants both hands on the back of the chair.) Lift the right leg and place it on the seat [of the chair]. Please put the left leg. . . (no) . . . the right leg [is] on the seat, at the right edge of the seat. [TN: Dr. Feldenkrais just corrected himself. ] Place the left hand . . . also the right hand on the back of the chair. Like this, try to come up [onto the chair seat]. [Bring] the other leg up with a slight skip . . . [TN: First bring the right foot onto the seat. Then, also bring the left foot up using a slight skipping oF hopping motion, This movement is clarified later inthe lesson.] No. Do not lift high, Come up with the other leg. Do this again . .. low, low, low, low... with the leg bent. Bring up the other leg. Please try once again to do [the movement] slowly. Place the right leg. Bend it. Lower the pelvis low dovn, toward the eg, toward the ankle. Then, with the other leg, the left leg — come up. [Come up] while the body sits low, [down} on the seat of the chair. [Then], go down with the right leg [first], and afterwards go down withthe other leg, {the lft one] © Copyright Sepiember 1996. All rights reserved by and othe Intemational Feldentrais® Federation, Pais, France in er0peration with The Feldenkrais Institue, Tel Aviv, Israel1007 Awareness Through Movement® Lessons from Alexander Yanai ir 5a. Place the left leg [foot] on the seat of the chair, low . . . and go up with the Tight. [N: Dr. Feldenkrais just switched between the right leg and let leg.] Now, go down to the floor with the right leg and come back up. (Do this] ten times . . . ten times (with) the right leg. Sit down low and lower the leg to the floor; then, bring it back up. Slowly, pay attention, slowly the whole foot will stand on the chair. ‘The left leg is standing. The right leg {is standing]. The whole foot [is standing], not [just] the tips of the toes. The whole foot is on the chair. Lower the right leg to the floor, and lift it from the side... on this edge ... back to place. 5b. Now, do the same thing with the left leg. Lower it to the floor ten times. Sc. Please, once again . . . again it was spoiled. Stand, stand, stand, stand in front of the chair. “Place the hands on the back of the chair. ‘Place the right foot on the edge of the right corner of the seat — on the right corner [of the chair] with the toes {pointing] outside, on the right edge of the seat at forty-five degrees to the seat. Now, with the pelvis — go low down and place the left leg [foot] in the same position on the other edge. Go down with the left leg, and then come back up [return] . .. about ten times, please. [Go down and come up about ten times.] Lift the pelvis less each time. 5d. Now, come up once with one leg and once with the other leg. Stay with the pelvis as low as possible. Do not lft the pelvis. Do not come up fall the way] onto the legs. Please rest for a moment. 6. Once again, please stand in front of the chair. Place the two hands on the seat [of the chair] as in the beginning. Place the hands on the edges of the seat . . . on the right and on the left . . . the seat, not the back of the chair. Now, put the two heels together. Go down and sit on the heels. We said, "the two heels together” and not the knees. The knees are open to the sides. In this position, go down, with open knees, to touch the floor {with the knees} and return to sitting {on the heels]. Do this many times. Touch the floor with the knees and return to sit on the heels. The two knees are together. (TN: Dr. Feldenkrais just made a mistake. He means, “the two heels are together.") Do this many times. The knees remain open the whole time. ‘They are open to the sides. Go down and come back up. 6a. _ Now, sit on the heels and try to lift the pelvis. [Lift the pelvis] and get up to standing. Lift the pelvis slowly, and go back down, 6. Do the following movement come up to standing. Touch the floor with the knees, lift them, and Do not do artificial movements, just do that which is necessary. No, just get up. Do not lean fon the chair. Get up. The chair is only for balance. I is impossible to do this if fyou} stand far away from the chair. Come closer to the chair so it will be possible to get up like this, (© Copyright September 1996. All rights reserved by and tothe International Feldenkrais® Federation, Paris, France in cooperation with The Feldentyais Institue, Tel Aviv, Israel1008 ness Through Movement® Lessons from Alexander Yanai #151: Skipping on a chi Slowly, slowly it will be possible to do this without the hands [touching the chair or leaning nit). Right now, do it with the hands, because for us, itis important that the back and spine bend and round, Stand. Do not take the hands away from the seat. Rest for a moment, 7. ___ Retum to [standing] in front of the chair. Now, place the two hands on the back of the chair. With the feet — come up, as before when [you] sat on the heels . . . [lift the feet as before]. (Lift the feet up] with the pelvis [remaining] low. Lift the pelvis a bit inthe air. Lift the pelvis. Open the two legs and go down to the floor. Go down to the floor with a slight hop, in one movement. We said to open the legs. Do not go down on either side of the chair, but in front {of the chair]. Just open the legs. Please listen. Stand at the [front of the] chair, and go down, Please leave this. Now, pay atten‘ion. When (we hear such banging, someone will not be able to stand on his feet after we co-one hundred jumps like this. It will hurt very badly, so badly that it will be impossible to walk. Please come up onto the chair and go down, Go up and lift the pelvis. (Afterwards), go down to the floor, No. Itis important ta hear me. In order not to hear anything — {i.e. not to hear any banging ‘while jumping down] — the foot has to go to the floor in the following fashion. [The foot ‘must land) a bit forward — {on] the forward part of the toes, ofthe foot, and immediately the heel — and notin a ballerina fashion, I destroys the foot if [you] extend the toes and fall on the balls of the toes {Feet Please ty. That is why... do not jump or be a "smart Aleck.” Come up on the chair and go down with alight skip so nothing is heard. Go down with the knees bent. [Go] low down 10 the floor so nothing can be heard. {Go down] with the knees open to either side ofthe chair Please pay attention. Do not do any special bending. (Do not bend] intentionally. [You] ‘nced to do only that which is necessary to go down. Do not do tricks to go down, and then go down lower. Go down exactly to the extent that is necessary. Please try. Do only that which is necessary 10 go down, not more. Listen so nothing will be heard except the squeaking of the chairs, Please leave this. Sit and rest for a moment. 8. _ Please try to do the same thing. The moment [you] go down, try to come back up. Do not wait, but rather go, “down and up, down and up, down and up." [Have] the two legs on either side [of the chair]. Bring the legs on either side of the chair, not in front, but on both sides, on the two edges. [Bring the two feet] to the two edges of the chair seat, ‘The legs move from the edges to the sides. Please pay attention so there will be a movement “of the edges.” [TN: The feet are placed on the two lateral edges of the chair.] The legs knees will be) wider than the feet. Do exactly the same movement we did before, when we placed (one foot] standing at atime. (© Copyright September 1996. All rights reserved by and tothe International Feldenkrais® Federation, Paris, France in cooperation with The FeldenlzaisInstinute, Tel Aviv, Israel.1009 Awareness Through Movement® Lessons from Alexander Yanai ‘Skipping on a chai Pay attention that the two legs {move simultaneously] both up and down. Please pay attention, It is not from in front [of the chair]. Stand on the legs so [you] will make a wide ‘movement of the legs, [which later] becomes narrower so the feet can stand on the edges of the chair (seat). Please sit and rest for a moment. 9. Stand in front of the chair. Turn to the right. Place the left hand on the back rest of the chair, Place the left foot on the seat fof the chair]. . . not in the middle. [Place the foot] in a place where it does not break the chair — on the edge of the chair, to the left, with the heel backward. Tum the knee forward, which means to the front. Leave space for the right leg. Sit on the left heel. Now, lift the right leg [foot] to its place [on the seat of the chair] and sit on it, We said to leave space {forthe right leg]. The left ne [is] bent toward the chair as much as possible... (with the thigh] horizontal 9a. With the right leg — go down to the floor. Pay attention. Each time bring the left knee and thigh more parallel to the chair. This means the thigh will be horizontal. Go down and up like this. Sit straight [up]. Let the {lef knee move forward. Let the {right} knee go down, close to the chair, so the thigh will be horizontal. The thigh will be horizontal. The thigh will be horizontal. The thigh and the lower leg... the lower leg cannot be horizontal, the thigh can be. The two knees will be horizontal. Do it like this a few times. Pay atntion to put the knees together while you go up, and then to move the knees forward. Move [the knees} abit forward. Stand (on the heels] and move them {the knees} forward. Do it a few times like this, There will be movement in the ankles. (Do it so] there will be movement in the ankles while going up. The pelvis will move forward with the two knees, and then backward. [The pelvis will move forward] until it willbe possible to touch the chair withthe two knees, and then [they] lift from the chair. Try to listen £9 the knees will be together while touching the chair. Those, who find this difficult, can help (themselves) with the hands anywhere [they] want. Make sure tht it is, done with the two knees together [touching Leave this. Rest for a moment. 10. Return {to standing] in front of the chair. Turn to the other side. Place the right hand on the back (of the chair]. Place the right leg [foot] on the chair. Bend it and lift the left leg [foot] to it. Touch the two legs together. Sit on the heels. Each time, lower the two knees forward and go down. Lift the leg. If necessary, assist with the other hand. Pay attention that there will be a clear movement in the ankles. You will feel the knees lengthening forward. Leave this and rest for a moment. 11. Come back to the front of the chair, please. Put the hands on the back [of the chair]. This time, come up onto the chair and put the two feet together [touching] . . . completely together . .. in the middle . .. with the tip of the toes .. . on the tip of the toes in the front of the chair. [TN: I believe Dr. Feldenkrais means to stand on the balls of the feet © Copyright September 1996. All rights reserved by and tothe International Feldenkrais@® Federation, Paris, France in cooperation with The Feldendvais Institute, Tel Aviv Israel.i 1010 Through Movement® Lessons from Alexander Yanai ‘#151: Skipping on a chair and the toes atthe forward edge of the chair] Now, with the two legs together [touching] like this — skip backward and go down to the floor. Try to go down and immediately return. [Do it] with the pelvis down low to the floor and with bent knees. The two legs fare moving] exactly together... the two legs together. Pay attention not to get tired or to do tricks because itis possible to break a leg easily (TN: Dr. Feldenkrais is speaking directly to a class participant] No... . but you got hit. Where? Oh, that hurts terribly... this trick, 12. Please stand on the floor in front of the chair. Put the two hands on the seat. Now, try to go down to sit on the heels. See if it has become easier to do. 13a. Open the knees. Hold the chair only with the right hand . . . only the right hand. Like this, try to touch the floor [with the knees]. With the knees open — touch the floor and return. ‘Try not to use the left hand. Of course, [use it] only if it is necessary. (Use it) instead of falling. Hold [the chair] with the right hand. Hold with the right hand. 12. Now, hold the chair with the left hand. Hold with the left hand. Like this, try to get up with the left hand only. Hold the left hand on the seat and go down [to sit] on the heels. Go down and return. 12c. Now, do the same thing with the right hand only . .. [with only the right hand holding the chair) 13. Now, stand simply. Put the two hands on the two knees. Bend the knees and sit on the heels. Now, try to bring the right knee forward, on the floor. Hold the hands on the knees. Bring the right hand, along with the right knee, forward — forward to touch the floor. Now, bring it up . . . [return] it to place. Then, turn the pelvis and bring the left hand, knee, and leg forward to touch the floor. Next, bring the left knee up . . . [return it to place]. Make a one hundred eighty degree turn, The right knec will goto the right as much as possible, The left knee [will go] to the left as much as possible, Each time, go down, touch the knee to the floor]. Do not rush. Make clear movements. 13a. Now, with the two knees, go down and come back (return). Hold the two hands on the knees. Touch the floor with a kiss. Do not fall on the knees. Please leave this and return the chairs to their places. (End of lesson) © Copyright September 1996. Allright reserved by and wo the Intemational Feldenkrais® Federation, Pars, France in souperation with The Feldendyais Institute, Tel Aviv, Israel1011 Awareness Through Movement® Lessons from Alexander Yanai ee /152; Bending while sina mot ope #152: Bending while sitting and shoulder movements ATM Lesson #152: Bending while sitting and shoulder movements Source: Reel 11, Track 2, Lesson 3 1. Please sit, Sit in some kind of Indian-fashion . . . (cross-legged]. Bend the legs somehow. Bend the head a bit to the right. Tilt it to the right. Place the right hand on the left temple, from above the head. Bend the body, with the elbow, with everything . .. to the right . .. many times and without force. Bend to the right. Bend to the right, with the right hand. Sit with the back more or less straight, not like a rounded drop. Erect the spine so it will be high, up from the floor. This ‘means that you organize the back so [you] sit more or less with a straight back . . . without ‘making an effort, but don't bend intentionally. To the right... lightly go down to the right. Pay attention. The left shoulder has o lift if [you] want to go a lot to the right. [You} need (wo let] the left shoulder lift. Leave this. la, Change over the hands. Wait for a moment. Pay attention. What does this do? It changes the holding of the head and face a bit. Change over the legs. Change the situation of the legs . . . [change the way the legs are crossed]. Now, place the left hand on the head, from above. [Bend] to the other side. [Place] the fingers on the right temple and bend to the left. Pay attention to the movement of the elbow so it moves exactly to the left, not forward. Pay attention so the right shoulder lifts while bending; then, bending will be simpler, lighter each time, Lie on the back and rest for a moment. 2. |__ Sit and fold [bend] the legs. Place the right hand on the head. Bend to the right and stay [bent], at a low place. Now, with the left hand move behind the head, on the back of the neck, and slide it [the hand] from there, along the neck and along the right shoulder. Continue sliding the [left] hand many times. {With the left hand] — slide along the back of the neck toward the right shoulder. Don't come back up. Stay bent to the right and withthe left hand — caress the shoulder, the back of the neck, and everything. [Caress] until it will be possible to reach the right elbow. (Caress] the shoulder and upper arm until it will be possible to reach the right elbow. ‘There isn't any need to strain. It is necessary to make light movements and move only to where it moves lightly and easily. If [you] do this many times, it moves further by itself, {The left hand moves) until (you) touch the elbow. If [you] try to reach {the elbow] in one go, it fatigues you, it hurts, and is uncomfortable. Leave this and rest for a moment, 3. _Come back to sitting and change over the legs. {Change the way the legs are crossed.] Place the left hand on the head. Go [bend] to the left, low down as far as it (© Copyright September 1996, All rights reserved by and to the International Feldenkrais ® Federation, Paris, France in cooperation with The Feldendvais Institute, Tel Aviv, Israel.1012 Awareness Through Movement® Lessons from Alexander Yanai #152: Bending while sitting and shoulder movements [moves] comfortably. Now, with the right hand — place it behind the neck. Slide on the back of the neck, the shoulder blade, and on the left shoulder. Slide each time a bit further to the left. {tis not important to touch {the left elbow]. ‘There isn't any need to lift the left elbow up so the right hand can touch it, On the contrary, the elbow should move further to the left. With the right hand — slide many times. Each time, slide it more lightly, simply, and easily. Leave this. Lie on the back and rest for a moment. 4. Sit with the legs straight and spread. Lower the head forward. Tum the face to the left. Place the right hand on the left ear. With the right elbow — [go down] low, between the legs, toward [the floor] . . . without force, just lightly . . . not with the body, only with the [right] elbow. Go down and stay like this. Now, place the left hand on the back . . . with the back of the hand on the back . . . from behind . . . on the back. [Place the left hand] on the back, near the hips. . . (near the lower back] . . . from behind. Now, bend the left elbow backward, and return. Lower the hand and place the back of the hand on the back. Take the left elbow behind (you) and come back. With the left elbow — make a movement backward and return. Take the left elbow backward and return many times. Bend the hand in the wrist, inthe hand, so the elbow will be able to move backward. Do this many times lightly. 4a. _ Take it [the left elbow] forward. Move the elbow relative to the body. There will be movement in the elbow relative to the body. [Move the elbow] forward and backward. Have the elbow moving relative to the body. Leave this. Rest for a moment. 5. _ Return to exactly the same situation. This means to lower the head, place the right hand on the ear, and the left hand behind the back. Now, move the back so the right elbow will come forward and the left elbow will go backward. This means not to move either elbow relative to the body, but [to move] the whole back. [Move] the whole back . .. with the head, with the back; then, the two elbows will move together. The right elbow {will move) forward and to the left. “The left elbow [will move} backward and {10 the] right. Please tur the whole back, with the two elbows and the head, together. There will not be felative movement between the left elbow and the body. 5a. Stay down low, take only the left elbow backward, and return. Then, there will be movement of the elbow relative to the body. Take the left elbow, with the left shoulder, backward relative to the body. ‘The right hand is behind the head, on the ear . . . not above the head. Do many light movements. Leave this. Lie on the back and rest for a moment. 6. Sit and spread the legs. Lower the head forward . .. [down]. Turn the face to the right. Place the left hand, [from] behind the head, on the right ear . . . with the elbow down. Now, lower the right hand behind the back so the back of the hand is on the back. Now, tum the whole back, the two elbows, and the head . . . everything together. Turn them to the right, and return, © Copyright September 1996. All rights reserved by and tothe International Feldentrais® Federation, Paris, France in cooperation with The Feldendyais Institute, Tel Aviv, Isrel1013 Awareness Through Movement® Lessons from Alexander Yanai #152: Bending while sitting and shoulder movements um to the right, and come back. No, the two elbows and the head [move] together. The ‘ead is lowered forward... lowered. The right elbow is as low as possible without it hurting, Tum the whole back to the right. The two elbows... [that includes] the let elbow. ‘Mocs them in the direction of the right knee. ‘The right elbow, [which is] behind, moves backward, but it is one movement of the back, of the whole spine, Leave this. Rest for a moment, Lower {ttra 10 the same situation. Return to exactly the same situation (position). Lower the head. Tilt (turn the face. Hang the left hand behind the right ear, Lowes ins left elbow [toward the floor] between the legs. The right hand [is] behind the back, with the back of the hand touching the back. Now, move only the right elbow so there will be ‘movement of the elbow relative to the body. Take the right elbow backward many times Leave this and rest for a moment. 8. paRttum 10 sitting with the legs spread. Place the two hands behind the back, with backs of the hands on the back. The backs of the two hands [are] on the back, Now, Strain... [move] the two elbows backward . . . not powerfully . .. many times. Fach time, do it more clearly. {It i) as if someone wants to do behind . .. {incomplete sencncel. {It is] as if someone wanted to pull the two elbows to touch one another. [De not do this) with abrupt movements. [Do it] gradually. 8a, Pay attention. Lie with the hands like this. Lie on the right side with the clbows backwards, of course. ‘The right elbow lis] backward. Lie on the right side Rik the backs of the two hands on the back. Lie on the floor, with the right elbow behind {you). Lie completely on the right side. Now, bend the left elbow Prokwonl many times, as if to touch the right elbow ... not powerfully, just many times. Prcaurse oth. the lef elbow and the right elbow ....are bent. The right elbow is lying penton the floor, wih the back of the hand on the back. ‘The backs of the hands are fon ihe Tower back] somewhere above the belt. ie completely on the side. Lie on the side... with the shoulder and everything on the floor ++ -Just the right elbow is backward. Take the left elbow backward many, many times. Fay attention. While lying like this, ft is} easy to take the head backward. I helps the elbows Come closer. Do not push powerfully, just many times, Pay Mention. Bend the left hand so the [left] elbow will be able to move backward, ‘The back of the hand will stay on the back. The hand will bend at the wrist. The back of the hand will stay in contact with the back the whole time, 8b. Now, lie on the left side. In the same way, [take] the ieft elbow backward. The back of the hand [is] on the back. Lie more or less comfortably. Take the head backward. Now, [take] the [right] elbow backward ... backward many times. (Da it] with the intention of touching the left elbow. Do not make abrupt movements [Make] soft movements, Rigel he head backward. Put the head on the floor. Do not hold it in the air; just erect it backward and try to connect the two elbows, behind [you]. © Conaigh September 1996, Alright reserved by and tothe International Feldndrais® Federation, Pris France in cooperation with The Feldendvais Institute, Tel Aviv, eel1014 Awareness Through Movement® Lessons from Alexander Yani ¥152: Bending while sitting and shoulder movements ‘The hands stay on the back. This means the forearm bends at the right wrist 8c. Leave this and sit. Place the two hands behind the back. Spread the legs and ty once again. [Try a few times] to take the two elbows backward. Erect the back. Pay attention if this is easier to do {now] than before. Not powerfully... delicate movements. Leave this. Lie on the back and rest. 9. Sit. Bend the legs [and sit] in some Indian-fashion. Lower the head and tum the face to the right. Place the left hand on the right ear, from behind the head. Now, place the right hand on the back of the neck, from behind. Then, lift the right elbow high up, toward the ceiling. [Lift the elbow so it will move relative to the body.] Place the [right] hand on the back of the neck and lift the elbow backward . . . high up. Lift it away from the body many times, Place the palm of the right hand on the back of the neck. Place the fright] hand on the back of the neck where the stubbornness of the Jews is located, ‘on the back of the neck. Lift the elbow. Pay attention. Lift the elbow so it will move relative to the body. The elbow will lift and indirectly tum the neck. Do not tum the body now. We said, "to lift the elbow.” 9a. Now, continue doing the same movement, but with both elbows. ‘This means to turn the back so the right elbow will lift high up in the air. {Lift} many times, not powerfully. With the elbow — lower [it] each time to a place that is comfortable to go down to; and then, continue with the whole back . . . [continue] ming the back so the two elbows, in the lowered position .... {incomplete sentence]. Turn the elbows. Tur (both] elbows ... in the back, turn the whole back so the left elbow will move toward the right knee. The right elbow will move, in the air, backward and higher up. Do this with delicate movements, not in one 20. Leave this, Lie on the back and rest for a moment. 10. Sit and bend the legs. Change over the crossing from the last time. Change them. Now, lower the head. Turn the face to the left. Put the right hand behind the left ear. With the left hand — catch the back of the neck. Now, lift the left elbow in the air, up high. With the whole back — turn the two elbows so the right elbow will move toward the left knee and the left elbow [will move] backward and high up. Make delicate movements, not powerful ones. Each time simpler. ay attention that the back of the neck will soften, that the back will soften, so it will start being pleasant to do. 10a. Stay like this — with the right elbow lowered down. Now, the left elbow — lift it backward, relative to the body. Leave this, Lie on the back and rest for a moment. © Copyright September 1996. Allright reserved by and to the Intemational Feldenkrais® Federation, Pars, France in cooperation with The Feldenkrais Institue, Tel Aviv, Israel.1015 Awareness Through Movement® Lessons from Alexander Yanai ‘#152: Bending while sitting and shoulder movements 11, Return to sitting. [Sit] erect ... sit straight. Spread the legs. Now, place the right. hand on the head. Bend the head to the right . .. with the [right] elbow [going] to the right. Go down to the right. Pay attention if it (you are] going down further down than before, and if itis easier, more comfortable. ‘Try going down like this many times ... with the elbow . .. in order to touch the floor. 11a, Now, move the left hand over to the right side of the body . . . near the knee, on the floor . . . on the right side of the body. Place the left hand on the floor, outside of the body, [to the right of the body]. With the right elbow — go down towards the floor. 11b. The left hand is to the right of the right knee, on the floor. Now, try to touch the [left] hand with the [right] elbow. Take the [right] elbow as far backward as {you] can from the hand. Then, return to touch the [right] elbow to the [left] hand to the extent that you can. [Afterward], move it [the elbow] away. [Move the right elbow] as far from the hand as possible each time; then, move it towards the hand, and away from it again, [Move the elbow] on the floor as comfortably as possible. 1c. Stay with the right elbow low. Touch the [left] hand, [and then] move away from it. [Move] toward it and away from it. Of course, move {the elbow] away, backward. Move away backward . . . with the hand [elbow]... the elbow moves backward. It {the elbow} moves backward in an arc toward the back of the body. [Move so] the body does not fall down. [The body] does not lean on the right elbow. Leave this and rest for a moment. 12. _ Please sit. Place the left hand on the head. Sink to the left . .. [bend to the left]... with the left elbow . .. many times . . . until it will be possible to touch the floor. Pay attention to the difference in the bending of the body from the beginning to now. 12a. Now, move the right hand to the left of the left knee. ‘The right hand — move it, pass it over to the left of the left knee. Lower the left elbow down . . . go down, Touch the right hand, and then move away from it. Then, return, come back (and touch again]. [Move] so you do not lean on the left elbow. The left elbow is free to move back and forth. Leave this. Lie on the back and rest for a moment. 13. _ Sit with legs crossed. Bend the head to the right. Bend the head to the right. Simply bend the head to the right... not the face. [Do not turn the head.] Bend the head to the tight so the right ear goes closer to the right shoulder. From above the head, place the right hand on the [left] ear. ‘The right hand . . . [use] the right hand, please. Now, with the left hand — lift it and move about — from behind the head . . . from the shoulder blade . .. along the elbow. © Copyright Sepiember 1996, All rights reserved by and o the International Feldenkrais® Federation, Paris, France in cooperation with The Feldendrais Instinue, Tel Aviv, Israel1016 Awareness Through Movement® Lessons from Alexander Yan: ‘#152: Bending while sitting and shoulder movements Everything isto the right. Go low down ... low down to the right, With the left hand — move [explore] behind the head and [all the way] up to the elbow. Move from in front of the head and from behind the head. ‘Touch the right elbow, which i continuously sinking more to the right. (Keep] lowering the [right] elbow down and caress it withthe left hand, [Caress] the right forearm and (continue) toward the back of the right shoulder. [Move] the [left] hand from the front of the head. With the left hand — go down until it will be possible to touch the right elbow, or below it, easily. It should be bent to the left, not forward. The head should be bent to the left, not forward. ‘The head should be bent to'the left. [TN: Dr. Feldenkrais just made a mistake, The head should be bent to the right} To the left... bend to the left... o the right... right or lft, it is not important; but not forward. That is for sure Leave this and sit quietly for a moment. 14. _ Sit and change over the legs. [Change the way the legs are crossed.] Now, bend the head to the left so the left ear goes toward the left shoulder. From above the head, place the left hand on the right ear... . the left hand. Now, with the right hand — slide behind the shoulder blade onto the left shoulder. Go further down each time. With the ight hand — caress the [left] arm and forearm until it is possible to touch below the left elbow easily Sink further down each time, 14a, Leave this and sit. Interlace the fingers and place them behind the neck . . behind the neck . . . behind the neck. Extend the legs. Spread the legs. Lower the body forward. Now, turn the two shoulders, with the back, so the right elbow will ‘move up toward the ceiling and the left elbow will move toward the right knee. ‘The right elbow {goes} up and the left elbow [goes] toward the right knee. With the left elbow — try to move toward the right knee. Lift the right up. Pay attention, direct the left elbow ‘toward the right knee while lifting the right elbow up higher. Do all this with one single movement of the back. Lower the body and open the elbows. Spread the elbows. Tur the back so the left elbow will move in the direction of the right knee, [At the same time}, the right elbow lifts up. Leave this for a moment, 14b. Use the non-habitual interlacing of the hands [fingers]. Open the elbows wide and lower the body forward. Turn the whole back so the right elbow will move toward the left knee and the left elbow will lift. ‘The right elbow will move {toward] the left knee . .. notin the air, but toward the left knee. ‘The left elbow moves backward. Lift the left elbow backward. Lift the left elbow. Do this with one movement of the back. Listen to the left elbow as it lifis in the ar, inthe direction of the ceiling. Leave this and get up to standing. Pay attention to how you stand after this. (End of lesson) Copyright September 199¢. All rights reserved by and to the International Feldenkrais® Federation, Paris, France in cooperation with The Feldenkrais Institue, Tel Aviv, Israel1017 Awareness Through Movement® Lessons from Alexander Yan: #153: Rivka’s Lesson ATM Lesson #153: —_ Rivka's lesson Source: Reel 11, Track 2, Lesson 4 1. Stand with the feet on the floor all the time. Open the feet sideways like Charlie Chaplin's stance. Pay attention to how it is at the knees and at the pelvis. Now, do it the other way around. Stand and just open the heels to the outside. Pay attention to the discomfort, or comfort, of standing. When your feet are in this position, ‘Pay attention to the ability to mobilize [yourself]. la, Try a few times to tum the toes outside, the feet outside. Then, turn them inside, along with the heels [moving] outside. [Move so] it will be possible to notice changes, if there will be [any]. 2. __Please lie on the floor. Lie on the right side and lean on the right elbow. Bend the knees a bit. Put the left foot standing on the floor, in front of the body. [Place the foot completely on the floor] so the knee stands in the air. With the left hand — place the left hand on the foot, from above. Bring the fingers in, under the little toe. Pay attention not to bring straw underneath the fingernails. Like this, pull the leg [foot]? on the floor, in the direction of the head, and return. Slide the foot. Put the left hand on the foot, from above. The hand {holds) "from above.” Bring all the fingers under the litle toe. Like this, pull leg in the direction of the head. Slide it in the direction of the head, and return, Pay attention not to press the straw with the nails ofthe hand (fingernails) ‘We said to lean on the right elbow and forearm, This means {you} almost sit. Lean on the elbow and forearm, ‘While sliding the leg, pay attention, Turn the toes ofthe foot in the direction ofthe head. The {knee should stand. It should be turned in the direction of the ceiling. To the extent possible, the whole sole of the foot is standing. Slide on the floor with the whole sole of the foot — with the heel, with everything on the floor. 2a, Please roll on the left side and flie] in the same way. ‘That means to lean on the left elbow and forearm. Put the right foot standing on the floor. Catch it, from above, with the right hand . . . with the fingers under the right foot . . . coming in from below the little toe. Now, slide the right foot along the floor, in the direction of the head, and return. Turn the foot during the movement so the toes will turn more and more toward the head. 1 TIN: I believe Dr. Feldenkrais is referring to the mats, which were made out of sisal 2 TN: Although Hebrew has diferent words for hand, arm, and forearm, of for foo, lower leg, and thigh, colloquially the same word is used for hand and arm, and another word is used for foot and leg. In usage the words become interchangeable and the meaning is derived from the context, The specific reference is in brackets. © Copyright September 1996. All rights reserved by and tothe International Feldentrais® Federation, Pasi, France in cooperation with The Feldenkrais Institue, Tel Aviv, Israel1018 Awareness Through Movement® Lessons from Alexander Yanai #153: Rivia's Lesson Leave this. Lic on the back for a moment, 3, Please sit and place the two feet on the floor. Bend the knees. Now, put the right hhand, [from] outside. ‘Turn the right foot to the right, so it will be possible to catch the foot... from above, in [around] the toes . .. so the big toe will be inside the [palm of] the hand and the fingers will be under the foot. Put the foot standing and, from outside, [place] the right hand. Now, like this, pull the leg in the direction of the body, and return. [Move] in the direction of the body, toward the body. Bring this {foot] closer to the body. ull the leg toward the body, and return, Slide it on the floor to the extent itis comfortable, ‘The right hand {is} outside the right knee. Like this, bring the leg closer to the body... not to the side, but to the body ... close to the body and move it away. While pulling it, turn the leg [the foot so} the toes [go more to the] outside, The leg gradually does this by itself if {you] do not interfere, Turn the foot, and bring it closer to the right buttock. Please leave this. 3a. Take the left leg with the left hand [in] the same way. ‘This means the left hand comes, from above, from outside the left knee, and catches the [left] foot. The (left big toe is inside the hand and the nails of the right hand are on the floor. [TN: Dr. Feldenkrais made a mistake. It should read, "The [left] big toe is inside the hand and the nails of the left hand are on the floor."] Pull the leg in the direction of the left buttock, turning it more and more to the outside. Leave this. Lie on the back and rest for a moment. 4, _ Sit and put the two feet on the floor. Turn the toes sideways . . . {to the outside, Charlie Chaplin style]. With the two hands, from the outside — catch the two feet with the two hands. [Catch them] so the big toes, with all their joints, are inside the hands. ‘Now, with the legs — slide the legs [feet] along the floor, bringing the heels closer to the buttocks and the toes outside. Leave this for a moment. [Rest.] 5, Come back to sitting exactly the same way. Like this, take the legs and bring them closer to the body. Now, try to place the left knee on the floor, between the legs . . - slowly. Bring the two legs [feet] toward the body and try to put the left leg between the legs... {the left knee down toward the floor]. Then, lift it, [returning it to place]. Do this many times, about ten times. .. the left leg If possible, do not move the foot [once you] place the [foot] close to the body. If possible, {make} the movement of the knee only in the hip joint Put the left leg ying, and lift it back {to place} Sa. Now, do the same thing with the right leg . . . ten times. 5b. Now, place the knees like this — the right once, the left once. © Copyright September 1996. All rights reserved by and tothe Intemational Feldentrais@® Federation, Paris, France ‘in cooperation with The Feldenkrais Institute, Tel Aviv, Israel.1019 Awareness Through Movement® Lessons from Alexander Yanai #153: Rivka’s Lesson Sc. Now, put the left leg [knee] down and slowly try to put the right down also, Now, put the right knee down, and try to put the left one down also. Sd. Return to put the two legs [feet] standing. Try to pull them toward the body, and return, See if it is beuer than before. See if there is a better symmetry in the two legs. ut the knees {and feet) standing. Pull the fect and turn them to the outside [while you] bring them toward the buttocks. Then, move them away, [retumn to place]. {In addition to] the movement of the hands {moving] 10 the sides, the knees should spread and open, [also] moving to the sides. {They move] together with the feet . . . to the sides. The knees come as close to the body as possible. In other words, [youl sit erect, and then round the back so [you] can do this. Come up — with the head — and make an arch in the back while [you] pull the legs close to the buttocks. Leave this. Lie on the back and rest. Pay attention to what this does to the pelvis and to the way the back lies on the floor. 6. Please sit and place the two legs [feet] standing on the floor. Now, turn the right foot inward. Place it standing so the toes will be turned, [pointing] between the legs. Place the right hand, from between the legs, above the foot so the fingers will catch all the joints of the little toe. ‘The nails of the hand will come underneath the foot. In this position, pull the leg [foot] to the body, close to the buttocks . .. and move it away. Slide it, standing . .. [while it remains standing]. It [the leg] should stand. ‘The foot should [slide] on the floor. Like this, pull it. Tum the toes Of the foot inward while pulling it. Bring them closer to the body, and retum. Gradually ‘move the foot close to the buttocks, completely, completely. It should touch the body. The whole inner part of the foot should touch the buttocks. .. from underneath, 6a. Do the same thing with the left leg. 6b. Extend the right leg, completely long, on the floor. Put the left leg standing, more or less comfortably . . . with the toes [pointing] inward. Bring the right hand under the toes of the left foot, from above. [Bring it] so the [left] little toe will be almost completely inside the palm. Now, place the left hand on the floor, from outside. Open the [left] hand simply, and place it on the floor. Place the left heel inside the space between the [left] thumb and index finger. Place the left hand on the floor behind the left heel [so the back of the heel touches the left hand between the thumb and index finger]. Place it simply on the floor so the heel will be in the space [between] the thumb and index finger. From this position — move the leg away from the body, and move it toward the buttock. Hold the foot [turned with its toes inward] the Whole time, In this position — slide the foot forward, and then bring it close to the ly. ‘The left hand [is] behind the heel. Tum the leg so the heel will move outward and the toes inward. Bring [it] toward the left buttock. [Move} it until it touches the buttock. 6c. _ Now, please do the same thing with the right leg. © Copyright September 1996, All rights reserved by and to the International Feldentrais@® Federation, Pris, France in cooperation with The Feldenkrais Institute, Tel Aviv, Israel.1020 Awareness Through Movement® Lessons from Alexander Yanai #153: Rivka’s Lesson Extend the left leg. Put the right leg [foot] standing. Catch the hee! with the right hand, simply. ‘The foot is placed on the floor and the hee! is inside the web between the thumb and index finger. Like tis, side the foot closer to the body until it touches the right buttock. {It touches) with the entire inside par, [the inside edge of the foot). 6d. Put the two feet standing with the feet [pointing] inward. From between the legs, place the hands . . . between the knees. Like this, catch the two feet and move them closer to the buttocks, and return, Leave this. Lie on the back and rest for a moment. 7. [Please sit.] Put the right foot standing. Tur the toes of the foot outward. With the right hand — catch the right big toe . . . from outside . . . from above . . . as before. Place the left hand on the floor. Bring the heel into the “groin” of the [left] hand. [TN: ‘The webbed space between the thumb and index finger.] Now, in this position, slowly push the leg forward and back. Slowly, slowly, {continue} until it will be possible to extend the leg, until the whole (leg) will lie on its outer side. [Do this] gradually, slowly until it straightens completely on its outer side, Do not push powerfully because it will dislocate the knee. The whole hip joint needs to tum and the leg should be without force. 7a. Do the same thing with the left leg. The knee is between the two arms. The knee is between the two arms. Listen, while straightening {the leg), while the leg advances forward, straightening, it should lie on its outer side of the leg. That means the leg should be turned so thatthe toes point completely to the let, 7b. Now, do the same thing with the left leg. Extend the left leg and put the right leg standing. With the left hand — get hold of the right heel, simply. ‘The foot [is] placed on the floor. The heel is inside the "groin" of the thumb and index finger. Like this, slide the foot. Bring it closer to the body until its entire inside part touches the left buttock. 7c. Place the two legs standing like this, Catch the big toes of both legs [feet] and try to bring them closer. . . that which we did in the beginning. See ifit isa bit more than before. ‘7d. Place the two feet standing with the toes [pointing] inward. From between the legs — place the two arms. Catch the two feet [the way you did a moment ago]. Move them [the feet] toward the buttocks, and return, Leave this. Lie on the back and rest for a moment. 8. Please sit. Place the right leg [foot] standing. Turn the toes outward. With the right hand, from outside — catch the big toe. [Catch it] the same way as [you] did a moment ago — from above. Put the left hand on the floor, Bring the [right] heel inside the webbed space between the thumb and index finger. Now, in this position, slowly push the leg forward and return. Slowly, slowly, [slide it] until it will be possible to extend the leg so the whole [leg] lies on its outside. © Copyright September 1996, All rights reserved by and tothe Intemational Feldentrais® Federation, Paris, France in cooperation with The Feldenkrais Institue, Tel Aviv, Israel1021 [Do this] gradually, slowly until it (the leg] will straighten completely, completely on its outside parts. Do not push with force because it will dislocate the knee, The whole hip joint needs to tum. The leg needs to be without force. 8a. Do the same thing with the left leg. ‘The knee [is] between the two ams. While straightening, listen — when the leg moves forward, when it straightens, it should lie on its outer side. This means the leg is tured so the toes turn completely to the left. 8b. Now, put the two legs standing like this, Catch the big toes of each leg. Now, try to move [the two feet] closer to the buttocks. [Do] what we did in the beginning. See if it isa bit more than before. 9. For a moment, sit like this — with the legs a bit in front. Extend the legs a bit forward. Now, put the hands between the knees. Bring them behind the heels — the right hand [from] outside and the left hand [from ] outside. With the two hands — catch the toes, the big toes, exactly as before . . . from above. Now, bring the two feet closer to the buttocks, and move them away — forward. Extend them forward, slowly. Take the legs completely to the sides while extending the legs. Increase the spread [of the legs]. If possible, do a bit more with the right leg, and then a bit more with the left leg. (Do it so] it ‘will be possible to extend the two [together]. It is possible to try it only with the right leg a few times; and then, only with the left leg a few times. Once with this leg a few times, and then once with the other. Next, start with the second fleg], and then extend the first. Like this, continue until it will be possible to extend the two arms and the two legs. Pay attention, To be able to do {this}, it is necessary to let the shoulders go down and to Jengthen the spine. Only then will the arms be long enough to facilitate the legs straightening, Pay attention. There is a nced to lower the right shoulder down, toward the floor, while only the right leg goes down. [Lower it] so the (right) arm is able to lengthen and the elbow and forearm [can) lie on the floor. Only then will the leg be able to straighten, Leave this. Lie on the-back and rest for a moment. 10. Sit and put the right leg standing. Tum it inward. From outside, catch the heel with the right hand. With the left hand — hold] the foot. From this position, try to extend the leg with the inward side lying completely on the floor. Extend the leg slowly and put it lying on the floor. (Do this} slowly. 1t will lie completely (on its inward edge]. Take it [the leg} a bit to the side 0 the floor will help tur the foot [by exerting] pressure on the heel, from behind. Initially, take the whole body a bit to the left soit will be possible to extend the leg. Slowly, slowly it will be possible to do this with a straight body. First take the body, the Back, to the left... . with the head to the left also; then, it will be possible to straighten the leg. Gradually sit straight and do the same thing Stop for a moment. 10a. Put the [right] leg standing and hold it like this. Tur it with the toes inward, From outside — bring the right hand below and behind the knee. From above, catch © Copyright Sepuember 1996, All rights reserved by and to the International Feldenkrais ® Federation, Paris, France in cooperation with The Feldenkrais Institute, Tel Aviv, Israel.1022 Awareness Through Movement® Lessons from Alexander Yanai SRRe sss Through Movement® Lessons from Alexander Yanai #153: Rivka’s Lesson the lite toe with it. From outside, place the right hand and bring it behind the knee. With it— from above — catch the foot. In this position, extend it [the leg] and then shorten it. Pay attention to how low down to the floor [you] must go... . with the chest, with everything. ‘Straighten (the leg] and lengthen the back until the leg can lie like this. Of course, it lies on the inward side of the foot when the leg straightens and not on the sole. Leave this. 11. Now, do these two movements with the left leg. First, this means to catch the heel with the left hand, from outside the heel. The right hand holds] from above the foot. Place the foot on its side. ‘Take the body to the side and ‘Straighten the left leg until it can lie on the inner part ofthe leg, Now, bring the left hand in, from under the knee, from behind the knee. With the left hand — {catch the litte toe ... from above. In this position, let the left shoulder go down, low to the floor. Strain the back so the head will lengthen, so the back will lengthen, and so the leg can Tie straight on the floor. Lift the sole of the foot from the floor. Extend the fo0t soit Les on the inside part of the foot. For that, itis necessary to lower the left elbow tothe floor. 1a, _Put the right leg standing also, Bend the right leg. From outside, bring the hand and catch the right leg {foot] as [you have done] on the left. ‘The two hands will be symmetrical. The two hands come [from outside] and catch the soles of the feet. [They] pull the toes inward. From this position — slowly straighten the legs, and then bring them closer to the body. ‘Straighten them to the sides. Spread [them] lighdy; then the floor can help the legs turn. 11b. For those, who find this easier, itis possible to push the pelvis, behind, Slide the pelvis backward, or the legs ... [incomplete sentence]. It depends which is easier. 1c; | Here also, try to move only the right leg to the right, then only the left leg, {and afterwards] move the right leg [followed by] the left leg. [Try] the left leg only, [followed by the right leg]. [Finally] try both legs . .. the two, together. Lie on the back and pay attention to how the pelvis lies on the floor, ‘What do (you) feel between the shoulder blades, in the back, behind [you]? 12. Come to standing and walk for a moment. Pay attention to what feeling there is in the legs, How do they stand? 13. _ Now, stand quietly. Open the toes of the legs to the sides .. . the right leg to the right pad the left leg to the left. Straighten [up] and pay attention if the knees [can straighten), Is it possible to get erect, [get taller}? How is the pelvis? © Copyright September 1996. Allright reserved by and tothe Intemational Feldentrais® Federation, Pais, France in cooperation with The Feldenkrais Institute, Tel Aviv, Isral1023 Awareness Through Movement® Lessons from Alexander ‘#153: Rivka’s Lesson Do you] still tum the hands while doing this? It means it is not in order if {you} still urn the hands. 12a. Now, open the heels to the sides. Then, try a few times to do the movements here and there. . . [once the toes to the sides and then once the heels to the sides}. Peace on Israel. (End of lesson) ‘© Copyright Sepiember 1996, All rights reserved by and to the Intemational Feldenkrais ® Federation, Pars, France in cooperation with The Feldenkrais Institute, Tel Aviv, Israel.1025 Awareness Through Movement® Lessons from Alexander Yanai #154: Leg movements while holding the other leg with the hand ATM Lesson #154: — Leg movements while holding the other leg with the hand Source: Reel 11, Track 3, Lesson 1 1, Please lie on the back. Put the left leg standing. Bend the knee and put the left leg {foot]! standing. Now, bring the right foot between the left foot and the hole [between the pelvis and the left foot}. Now, with the left hand, try to catch the left foot. [TN: Dr. Feldenkrais made a mistake here and corrects himself later in the lesson. He means, "to catch the foo."] Do this many times. ‘This means to move the [right] foot, on the floor, to the left. Try to catch it [the right foot). Place the right knee on the floor and catch the left leg (foot) with the left hand, [TN: Dr. Feldenkrais made another mistake. He means the right foot.) Tur, withthe face, wo the right. Catch {hold} the left leg . . . the right foot, somry. [TN: Dr. Feldenkrais just corrected himself.) la. _ Like this, pull it [the right foot] with the left hand. Pull it more and more. Take it away from the body. Take the left hand [more] to the left. Take it far away from the body . .. many times . . . slowly. “The right knee will lie on the floor and the left hand will ake the left foot more to the left. TIN: Dr. Feldenkrais made another mistake. He means the right foot] The whole body necd to roll tothe right. By doing this, the head and everything rolls to the right, except forthe left Jeg that is standing. Try this movement many times ... in a comfortable position Of course, [initially) itis necessary to take the head and shoulders to the left if (you want to] catch the eg [right foot] easily. [If you do this initially} the left arm can be long. Leave this. 2. — Bend the left knee and place the left foot standing on the floor. Bring the right foot between the left foot and the hole [the space between the pelvis and the left heel]. Pay attention that the left hand is placed on the floor so the back of the hand is on the floor. Like this, catch the [right] foot from underneath the foot. 2a. Now, continue to pull the right foot with the left hand. [Pull it] more and more to the left. Move the hand away from the body. Move the [left] hand away from the body and increase the movement. [Do this] many, many times and each time, more simply. Enable the head, chest, and the shoulders to move after the left shoulder, {following it}, so the left arm will be long. [The left arm] will be able to hold the leg [foot] comfortably and the ‘movement will increase. 1. TN: Although Hebrew has different words for hand, arm, forearm, or for foo, lower leg, and thigh, colloquially a generic word is used for hand and arm, and another gencric word is used for foot, knee, or leg. In usage the words become interchangeable and the meaning is derived from the context. The specific reference is in brackets. (© Copyright September 1996, All rights reserved by and to the Intemational Feldentrais® Federation, Paris, France in cooperation with The Feldenkrais Institue, Tel Aviv, Israel1026 Awareness Through Movement® Lessons from Alexander Yanai #154: Leg movements while holding the other leg with the hand I ts possible, hold the f00t so the foot, knee, and hand allie on the floor. Move the elbow away from the body. [Move] the whole arm away from the body. Pull the right leg and move itmore and more away, tothe left. Each time [make i] simpler. 2b. It becomes easier to do if [you] extend the right arm above the head. Extend the right arm above the head and continue to move the [left] hand and right foot away, to the left. Leave this and rest for a moment, Jorwett the right leg standing. Bring the left foot between the right heel and the gap, {between the heel and pelvis]. ‘With the back of the right hand on the floor — bring it lunder the foot and catch the right foot. [TN: Dr. Feldenkrais made a mistake here. He means to, jeaich the left foot."] Extend the left arm above the head. With light movements, many times, move the right hand and left foot away from the body . .. to the right. Facilitate the whole body adapting so the movement will be easier and easier, more and more Comfortable, and clearer and clearer. By tha, [the movement will become] bigger and easier. Leave this alone. Rest for a moment. 4. price the right foot standing on the floor, with the knee bent. Bring the left foot, from behind, [from behind the right heel]. Catch it with the right hand, as before .. . with the back of the hand on the floor... from under the foot. Now, lift the right leg {foot} in the air. Lift the right foot in the air and swing it lightly [up], in the direction of the head, and downward. Continue holding the left knee and right hand on the floor. Straighten the right leg a bit, and ‘swing it in the direction of the head . .. not powerfully 4a. Now, stay with the [right] foot in the air, in the direction of the ceiling. Let the whole leg, as it is standing, go down to the left. Return, and go down to the right. (m: Do not change the angle of the hip, knee, or ankle joints as the leg goes from side to side.} To the left... . not down and toward the feet ... [Move the whole leg] left and right, Pay attention so the right hip can help the foot go down to the left and down io the right. 4b. _ Place the left knee lying on the floor and continue doing this movement, Extend the right leg to the left. Hold the foot with the hand as before ... with the palm of the hand. The back of the hand [is} ‘on the floor. Hold the bottom of the foot {so the palm] is against the foot. The back of the right hand is on the floor. Leave this and rest for a moment. 5. Put the left Jeg standing. Bring the right foot between the heel and the hole {pelvis}. Listen so the back of the left hand lies on the floor and the [right] foot will come into the hand. Now, lift the left leg into the air. Lightly swing it in the direction of the head and downward... many times, © Copyright Seprember 1996. All rights reserved by and to the Intemational Fedentrais® Federation, Pars, Fance in cooperation with The Feldentrais Institue, Tel Aviv, Isael1027 Awareness Through Movernent® Lessons from Alexander Yanai ‘#154: Leg movements while holding the other leg with the hand Pay attention so the right knee slays on the floor; don' just lift it. Lightly swing the left leg many times. Sa. Now, stay with the left leg in the air. Let it tilt right and left. Pay attention that the left hip joint lifts from the floor and returns to the floor, to the hand . .. 0 the left foot could come closer to the floor while the leg is more or less straight. Leave this and rest for a moment. 6. Bend the right knee and put the right foot standing on the floor. Bring the left foot between the heel and the hole [pelvis]. With the back of the right hand on the floor — catch the foot, Now, bring the right foot on the floor, next to the left hand . . . the left hand [which] is on the floor . . . next to the left hand. The right foot — put it standing on the floor next wo the left hand. Slowly, with the back of the [left] hand to the ceiling... the back ofthe hand tothe ceiling so the palm of the hand can ‘come from above the right foo... like this, catch the right foot on the floor. (6. continued.) [From above, hold the right foot with the left hand.] Then, with small movements, move the right foot in the direction of the head and away [from the head]. With the help of the hand, bring the right foot closer [to the head] and away. Do not leave the foot. Continue holding the left foot ... no, the right foot with the left hand. TIN: Dr. Feldenkrais just corrected himself.) The hand [is directed] from above the foot. Slide the right foot on the floor, with the help of the left hand. It brings it closer to the head and away. Leave this and rest for a moment. 7. Put the left foot standing. Bring the right foot between the heel [and the pelvis}. Catch it with the left hand, from underneath the leg [foot]. Now, move the left foot to the right side of the body. With the right hand, from above the foot — catch the foot. In this position, make a light movement of sliding the left foot on the floor. Help with the [right] hand. Bring it closer to the body, and move it away. Leave this and rest for a moment. 8 Put the left foot standing on the floor. Move the right leg {foot] to the other side and catch it with the left hand. Now, move the left leg to the right of the body. Catch it somewhere with the right hand. [Catch it] where you can. In this position, lift the head from the floor. At the same time, with the two hands — pull to the sides. Move the hands, one away from the other. Bring everything closer and lie on the floor. Move the right hand further tothe right and the left hand more tothe left. [Do this] while lifting the head. Do not do ths inthe air, but on the floor. The arms and legs are on te floor. Lift the head, pull the legs to the sides, and etum tolying. Leave this alone and rest for a moment. © Copyright September 1996. All sights reserved by and tothe International Feldentrais® Federation, Pais, France ‘in cooperation with The Feldenkrais Institue, Tel Aviv, Issel1028 ‘Awareness Through Movement® Lessons from Alexander Yanai ‘#154: Leg movements while holding the other leg with the hand 9. _ Putthe right leg standing. Pass the left foot behind the right heel. Catch them [the feet] with the two hands, as before. Pull both to the sides. At the same time, lift the head. {You} spoil the whole trick if [you] lift the legs so the knees are in the air. [You] miss the point. It needs to be done the way we said. Leave this and rest for a moment. 10. Put the right leg standing. Bring the left leg behind (the right heel]. Catch the left foot with the right hand. Lift the right leg in the air. With the left hand — catch the [right] foot. [Hold the foot at] the arch, from above. [Do it with] the leg bent and catch at the arch of the foot. Like this, lift the left hand and the arch of the right foot. At the same time, lift the head. ‘The right hand and left leg stay on the floor. ‘The left hand holds the arch of the right foot, from below. [TN: A moment ago Dr. Feldenkrais said, “to catch it from above."] Lift the leg in the air, and at the same time, lift the head. With the left hand — lift the right foot high up, in the air, and lift the head. Listen $0 the left knee lies on the floor to the extent that is possible. Leave this and rest for a moment. 11. Place the left foot standing on the floor. Bring the right foot behind the left heel. With the left hand [moving] under the foot, catch the arch of the foot . . . the arch of the right foot. Now, with the right hand, from below — catch the arch of the left foot. With the hand — lift the left leg in the air. At the same time, lift the head . . . slow movement. Leave this and rest for a moment. 12. _ Put the right foot standing. Place the left foot behind the right heel. Catch it with fe right hand . . . from below. Now, lift the right leg in the air as close to the head as [you] can. 12a, Like this, now place the left hand behind the knee. In this position, [place] the right hand behind the right knee. [TN: Dr. Feldenkrais made a mistake. It should read, "Place the left hand behind the right knee.") Allow the right foot to go down to the floor, on the left side. ‘Tur the body so the right leg can go down, toward the floor more or less straight. Help it (the right leg} with the left hand. [Help it} go down and come back up. Extend it forward as it goes down. This means to make the heel very long, as if to push your neighbor with [your] leg. Do this many times slowly, slowly. Leave this and rest for a moment. 13. Place the left leg standing. Bring the right leg behind the heel. With the left hand {moving] under the foot, catch the right foot. Lift the left leg in the air . . . with the right hand behind the heel . . . no, behind the knee. [TN: Dr. Feldenkrais just corrected himself.) Now| Hee this, try to lower the leg to the floor, and then to extend it. Make it as long as possible. © Copyright September 1996. All rights reserved by and to the International Feldentrais® Federation, Paris, France ‘in cooperation with The Feldentyais Institute, Tel Aviv, Israel1029 Awareness Through Movement® Lessons from Alexander Yanai ‘#154: Leg movements while holding the other leg with the hand When itis going down to the floor, it is as if [you] push a neighbor with the heel. Leave this and rest for a moment. 14. | Place the right foot on the floor. Place the left leg [foot] behind the right heel. Catch it with the right hand. Move the right foot to the left side of the body, on the floor. Put the right knee also on the floor, or almost on the floor. It is difficult. No,.... the right knee . . . we did not say, "to catch the foot.” [We said,] “only to place the right knee, the right foot, on the floor, to the left of the body.” Put the foot standing on the left side of the body. [14. continued.) Now, with the left hand, from above — lift it to the ceiling, and catch behind the right knee. .. from above. Catch behind the right knee, Place the right foot on the floor. With the left hand, from above — catch behind the right knee. It is not difficult to do. (14. continued.) Now, like this, with the left hand — pull the knee toward the head. With the right hand — [move] the left leg backward. It needs to get wo the (point) that both — the knee and leg — will be on the floor. It doesn't hhave to be [this way] in the beginning. This is difficult enough without that being necessary. Dosuch a movement that (you) pull the right knee upward, using the left hand. [You] pull the left leg backward with the right hand. It is desirable if (you) can do the two movements together. It is not important if it is high. It is not important if itis powerful. It is important that there is a movement with the two hands and the two legs. Leave this and rest for a moment. 15. Now, place the left leg standing. Bring the right heel through, behind [as before]. Catch it [the right heel] with the left hand, Now, take the left leg more to the right. With the right hand from above — come to catch the back of the knee . . . the back of the left thigh. Now, with the right hand — pull the thigh toward the head. With the left hand — move the right foot away [from the body] and backward, Increase the spread of the two legs. Slowly, gradually the left knee should lie completely on the floor. The two knees, everything, ison the floor. The two lower legs are on the floor. Leave this and rest for a moment. Lie on the back and rest. 16. [Continue to lie on the back.] Put the right leg standing. Bring the left leg behind, as before. Catch it with the right hand and pull it backward. Now, extend the left arm above the head, on the floor. Now, with the right hand — pull the left leg backward. ‘The left hand fis) above the head, on the floor. Pull the leg backward. Fill in the stomach, expand the belly]. Push the abdomen forward. Tum the whole body, the face, in order to see the left hand. © Copyright September 1996. All rights reserved by and tothe International Feldentrais@® Federation, Pasis, France in cooperation with The Feldenkrais Institute, Tel Aviv, Israc.1030 Awareness Through Movement® Lessons from Alexander Yanai “#154: Leg movements while holding the other leg with the hand Move the left leg away from the body, with the right hand . . . {move} backward and to the right. The right leg clearly stands on the floor. ‘The right leg stands on the floor and the knee is standing. [You] twist the whole spine, pelvis, and back so it is possible to look at the left hand, which is above the head. {Look} with the eyes. Increase the movement. Move the foot, with the right hand, further and further to the right 16a, Now, hold it [the left foot] as far to the right as [you] can. Now, lift the left leg in the air [So] the foot [goes] toward the ceiling. [TN: Dr. Feldenkrais made a mistake here, He immediately corrects himseit] Lift the right leg in the air with the foot toward the ceiling, as close to the head as [you] can. With the right foot — sink towards the floor. ‘Try to push the heel to the head of your neighbor. Take the pelvis backward and shorten the leg. Now, push it forward. While pushing, the left leg and arm lift from the floor. ‘The right leg is straight in the knee. The left leg moves closer to [your] neighbor . .. not downward, but to the neighbor, who is exactly to the left. Then, the right leg . .. and the left foot and hand lift from the floor. Like this, push forward, and return. (On the floor, if it is possible ... push the left heel on the floor, Push the neighbor with it (the heel}, and return. Pay attention that [you] take the left leg backward the whole time. {Do it} with the right hand. Each time it becomes more comfortable, take the left leg backward and fincrease] the distance between the hand and foot, [Increase their distance) from the body; then, there will be a big hole between the arm, leg, and the body. With the left leg — go down. With the heel, push the neighbor forward and return. Leave this. 16b. Roll on the other side and do the same thing on the other side. With the left hand — catch the right foot. Pull it backward, to the left. Extend the right arm. Roll so it will be possible to see, with the eyes, the right hand. At the same time, push the neighbor with the right heel. [Push] until it becomes possible to lift both the left hand and the right leg from the floor. Push and return. Push and return, Leave this and [lie on the back]. Lie on the back and pay attention to how the pelvis is lying on the floor. Pay attention to the feeling in the pelvis, Pay attention to how it is lying on the floor. Stand on the legs and try to walk. Pay attention to the feeling in the pelvis, legs, and the back. (End of lesson) © Copyright September 1996, Alright reserved by and to the International Feldentrais® Federation, Pars, France in cooperation with The Feldenkrais Institute, Tel Aviv, Israel.1031 Awareness Through Movement® Lessons from Alexander Yanai ‘#155: Twists and advanced twists ATM Lesson #155: — Twists and advanced twists Source: Reel 11, Track 3, Lesson 2 1. Please lie quietly on the back. Put the two hands behind the head, [fingers] interlaced. Place the two feet standing on the floor. Lift the head and knees [feet]! from the floor .. . with the legs spread. Ja. Now, with light movements, try to rock the body in the direction of the head, and then the legs. Try to rock the body in the direction of the head and the legs. {Do it] with slow movements. Slowly, slowly, do not rush. Do not ty to sit. Rock the body "until it will be possible to notice that the legs and head move completely together, Both move forward and backward exactly together (simultaneously), Leave this and rest for a moment, 2. Put the right leg [foot] standing. Now, lift it. Catch the arch of the foot with the two hands. Catch the arch of the right foot with two hands. The leg [is] loose, bent. Lower the foot down, together with the hands. 2a. Now, lift the left leg in the air. Swing it lightly — with a [left] knee that straightens and bends — together with the head. [Do it] as you did a moment ago with the two legs... . slowly, many times. ‘The head and [left] leg {swing} together. It is not a question of extending the leg. ‘There ‘needs to be @ movement in the knee so the foot lifts in the direction of the head, and then goes down with a slight swing. Please pay attention. ‘The left leg is not straight, nor is it long, but rather itis bent atthe knee. It makes light swings at the knee. When the body goes toward sitting, the leg is short, [bent at the knee}, not long. Make light swings. Don't try to sit [intentionally]. [TN: Continue holding the right foot with both hands as you swing the left leg.] Leave this and rest for a moment. 3. Catch the left leg {foot] with the two hands, at the arch [of the foot]. Lift the head. Lift the right leg, loose and bent at the knee. Swing it lightly, together with the head. [Make a swinging movement] with the right leg. Lift the {right] foot higher up, with a knee that straightens. Then, bend the knee downward {with a knee that is limp]. {Do this] together with a swing of the head. 1 TN: Although Hebrew has different words for hand, arm, and forearm, or for foot, lower leg, and thigh, colloquially the same word is used for hand and arm, and another word is used for foot and leg. In usage the words become interchangeable and the meaning is derived from the context. The specific reference is in brackets. (© Copyright September 1996. All rights reserved by and to the International Feldenkrais@® Federation, Pais, France ‘in cooperation with The Feldendyais Insitute, Tel Aviv, Israel.1032 Awareness Through Movement® Lessons from Alexander Yanai ‘#155: Twists and advanced twists Slowly [swing] many times until the back softens and rounds, until the back will begin to move. Do not swing powerfully. Do not rush. Do not straighten the leg while [the leg is) going down, bend it instead. Make a slight swing with a limp leg [knee]. ‘Now listen if the body tilts to the side while doing this, or if the body moves straight. Pay ‘attention not to swing more powerfully than the body can move straight forward. [Be sure] the body continues to move straight forward. Rest for a moment. 4. Now, try to lft the right leg. Catch it with the two hands, at the arch of the foot. . as a minute ago. Now, extend the left leg on the floor. Place the left heel on the floor with the leg long, but limp. This means a bit bent at the knee. Now, with the two hands — lift the right leg . . . with light movements. Lower the head to the floor? Now, lift the head and lower the leg. Pay attention so the left heel will stay on the floor the whole time. {Make sure] the left heel will stay on the floor. Do not lift the left heel from the floor. Swing lightly with the two ‘hands, the head, and a right leg that goes up and down, Make soft and delicate movements. Listen so the left leg will stay on the floor. . . with loose leg. The heel can craw! backward and forward on the floor. That is all. Leave this and rest for a moment. 5. Now, catch the arch of the left foot with the two hands. ‘The right leg {is} long and limp on the floor. Try the same thing. With the two hands — lift the left foot and the head. Swing the two together so the right heel will crawl back and forth on the floor. Swing lightly many times. Listen so the swings will be so light that the body will move backward and forward {in a} straight line and not sideways. This means to make delicate and light movements. ‘With the two hands, lift the [left] leg in the air. Go down, swinging delicately. Leave this and rest for a moment. 6. Please place the right leg [foot] standing . . . standing spread. This means to stand ita bit to the side. Now, with the help of the left hand, lift the head. Turn the head a bit to the right and put the [left] hand under the [right] ear. Like this, lift the head, with the help of the left elbow. Turn the [left] elbow in the direction of the standing [right] knee. Tum the head to the right, Do this many time, slowly, not powerfully. Pay attention, With many, the movement can be so good that it is possible to almost sit. ‘There isn't any need to strain, Make the lightest movement that is comfortable to do. You can Jean, You can do everything. [You] not only "can" but “should” make the lightest, most ‘comfortable movement. “The right arm is straight, on the floor, by the right side of the body. Do not try to sit. 2 TN: Dr. Feldenkrais wanted anyone, who lifted his/her head to catch the foot, to lower the head before staring a see-saw movement. © Copyright September 1996, All rights reserved by and to the International Feldenkrais® Federation, Paris, France ‘in cooperation with The Feldenkrais Institute, Tel Aviv, Israel.1033 Awareness Through Movement® Lessons from Alexander Yanai ‘#155: Th 1d advanced twists Rest for a moment. 7. _ Putthe left leg [foot] standing to the side. Turn the face to the left. Place the right hand behind the left ear. Like this, lift the head and turn the elbow toward the standing knee. Leave this and rest for a moment. 8 Now, please put the right leg {foot] standing. Spread it a bit to the side, Tum the face to the right. Put the left hand behind the head. Lift the head with the help of the {left] elbow and hand. Lift it high, up. Now, with the elbow — pay attention — with the tip of the elbow — draw small circles. Pay attention to draw circles with the tip of the [left] elbow . . . circles with the tip of the elbow. Have the tip of the elbow draw a circle, Rest for a moment. 8a. — Come back to doing the same movement, but change over the direction of the elbow. [Make circles in the other direction.] Pay attention. Of course, the whole chest and shoulder participate in this work. ‘Oy! The right leg [is] standing, spread. (You) are lifting the head and directing the [left] elbow in the direction of the [right] knee. 8b. Now, change the direction of the movement again, Listen to which part of the back draws a circle on the floor. Which part of the back draws a circle? This means the point of leaning also moves on the floor in a small circle. Pay tention tothe place it [the circle] is made. Pay attention if it is possible to notice that it [the back] is drawing a circle on the floor. Pay attention if you can notice, that in this position, the chest on the right side, moves in a circle. ‘The pressure passes in a small circle that matches the movement of the elbow. Improve this circle {on the floor]; then, the movement of the elbow will improve. If the circle on the floor isa circle, he elbow will make a circle, Leave this and rest for a moment. 9. Put the left leg standing. Tum the face to the left and place the right hand behind the head. Turn the [right] elbow in the direction of the left knee. Lift the head, of course. Now, make small circles with the elbow. Pay attention if {youl fee! that the left side of the chest draws a circle as a result ofthe point of ‘contact changing as the body makes a circle on the floor. Listen to these two circles — to the ‘movement of the elbow and to what the back is drawing on the floor. {Listen to] wherever the ‘Pressure [on the floor] is clear. Rest for a moment. (© Copyright September 1996, All rights reserved by and tothe Intemational Feldentrais® Federation, Paris, France in cooperation with The Feldentais Insite, Tel Avi, Irae,1034 Awareness Through Movement® Lessons from Alexander Yanai #155: Twists and advanced twists 9a. _ Retum to the same position; just change the direction of the elbow. Change over the direction of the elbow. Listen to what the chest is drawing on the floor; and, at the same time, listen to the movement of the elbow. Both will improve one another. Please leave this and rest for a moment. 10. Extend the left arm above the head, on the floor. Lift the left leg in the air. Catch the arch of the leg [foot] with the right hand. Now, extend the leg and arm in the air. Now, with light, delicate movements — move the arm and leg to touch the floor on the right side, and then return to the left side. “Try to move the body so the [left] leg will move right and left, so the arm {will move] right and left. (Do it} with a leg that is more or less straight. Move the body so it will roll right and left. There isn't any need to go down to the floor. The arm and leg are more or less straight. Continue doing this movement and pay attention to the leaning {contact} of the back and pelvis on thesfloor. Pay attention to where and how the leaning changes in the back, in the pelvis. Listen to the movement of the back and pelvis on the floor while (you} are moving the ‘arm and leg right and left like this. Gradually extend the right leg more, and the left arm more. Do not push them; just allow them a possibilty of lengthening. It will lengthen by itself, [by doing this movement), but if [you] listen, it happens more easily, quickly, and simply Leave this and rest for a moment. 11. Extend the right arm above the head. With the left hand — catch the right leg ifoot). [Catch] the arch of the right leg [foot]. Do the same thing. Rock the body in the direction of the [right] arm and {right} leg. Pay attention, Gradually, the rocking should be in the direction of the shoulder, in the direction of the left shoulder blade and the right hip. Like this, count an additional ten ‘movements, Make delicate movements and breathe freely. Allow the body to adapt tothe floor and to the ‘demand of the arm and leg. Listen to the movement ofthe back on the floor, to how the point of pressure moves on the floor. Leave this and rest for a moment. 12, Return to extending the left arm and lift the left leg. Catch it (the left foot] with the right hand, from inside . . . at the arch, Now, extend the left arm above the head, of course. In this position, ty to bring the leg to sit on the floor. This means that it will return to its place on the floor, and then it lifts in the direction of the right shoulder. [Move] the whole back. Move as if to retum to siting, and then lift the arm and leg. No, do not try to sit. Move the arm in a (specific) direction so the point of leaning moves onto the right shoulder blade, on the right shoulder blade. This means lifting the left hip in the air. Then, [move] the other way round. ‘Transfer the [point of] leaning onto the left hip so the right shoulder will lift from the floor. “This means the movement will be diagonal. © Copyright September 1996, All rights reserved by and t the Intemational Feldenkrais® Federation, Paris, France ‘in cooperation with The Feldenkrais Institute, Tel Aviv, Israel1035 Awareness Through Moverent® Lessons from Alexander Yanai #155: ‘Twists and advanced twists Do not work hard. Make easy movements. ‘The movement should be in the right arm and left leg, and not in the left arm. 12a, Please try to hold the left arm. . . [incomplete sentence]. [TN: Please ry wo keep the left arm on the floor, above the head.] The right arm and left leg are in the air and draw circles with them. Leave this for a moment. 12b, Return to holding the left leg [foot] with the right hand, Now, count twenty circular movements in the opposite direction of what you just did. [Make] circles in the opposite direction, [Make] light movements. The left arm is long, above the head. To the extent that it is ‘comfortable, the left leg is straight, in the air. Listen if (youl can feel a circle drawn on the back, or if the body falls from right to left. Itis lan indication that you are straining the belly and chest too much if it falls. [You] should notice that the back draws a circle on the floor, that the main area of pressure makes [describes] a small circle on the floor. Leave this and rest for a moment. 13. Extend the right arm above the head. With the left hand — catch the right leg [foot], in the air. Like this, make twenty circles with the leg. Listen to the movement of the back on the floor. Make slow movements; just listen so there will be a clear discernment of the place of leaning, that the place of leaning draws a circle. ‘What size is not important. Rest for a moment. 13a. Continue holding the right leg [foot] with the left hand. The right arm [remains] above the head. Change over the direction of the circles. Leave this and rest for a moment. 14. Bend the right knee. Put it [the foot] standing a bit to the side. Turn the face to the Tight. Place the left hand behind the head, {behind the right ear]. Lift the head from the floor, with the elbow [moving] in the direction of the [right] knee. 14a._ [From this position] . . . lift the left leg in the air... . left leg in the air... toward the ceiling. Try to move the left leg to the right side of the body, and then to the left. Hold the head lifted from the floor. [Keep] the head lifted the whole time, Oscillate the left leg. Pass it to the right and return, ‘This means the left hip needs to lift from the floor. ‘Do not place the right leg on the floor. The right leg is standing. Of course, itis free during the movement, but the foot stands the whole time. It is necessary to lift the hip so the leg could go down. (© Copyright September 1996. All rights reserved by and tothe International Feldentrais® Federation, Pris, France in cooperation with The Feldenkrais Institue, Tel Aviv, Israel.