Movement Educators Rocky Mountain 1 FPTP Synopsis

ATM Lesson #001 – Dennis Leri 2006-02-06: Day 1, S01 day 1

Tilting to side, standing and sitting

CD#1/T01 [45m] (San Francisco Training) » play audio

Sitting on chair, sensing contact of sit bones [ischial tuberosities] and feet. Tilt head to R/center, note pressure on sit bone. Repeat on L. Tilt R/L. Note shoulders, spine, ribs, shoulder blades [scapulae]. Stand, note gap between arms and torso. Tilt head to R, add sliding R hand down outside of R leg, allow L heel to lift. Walk, look for differences. Stand, lift R shoulder towards R ear. Note shoulder blades sliding, collar bone [clavicle]. Take R ear towards R shoulder. Take ear/shoulder together. Slide hand down leg again to note. Hold ear/shoulder together and slide hand down leg. Return to just sliding hand down. Sit rest. Stand, slide hand down again, slowly, return to upright quickly (think of L heel returning to floor with snapping back to upright). Return to slowly tilting and righting. Walk rest. Repeat on L side from beginning. Sit on chair, return to simple tilting of head, note differences from beginning. Return to standing, arms straight out to sides, palms down, R ear to R shoulder, keeping arms straight out to sides, pause. Arms out to sides, take R arm up to ceiling, tilt head and R arm (connected) to the R, keeping L arm out to side. Return to sliding hand down leg. Walk then sit. Repeat previous combinations of arms out to side, tilting with head while sitting on chair. Stand, walk, repeat from standing combinations of arms out, tilting with head, arm connected to head, etc. Stand, start to tilt but inhibit. Arms out to sides, arm one arm near head, other still out to side, tilt away from arm that's to ceiling. Repeat OS. Stand, tilt/slide hand down leg, one side, then other. Sit imagine tilting head to side, notice if different from beginning. Stand, slide hand down slow, return quick, alternate sides. Sit, note sit bones, tilt head to R few times then L few times then alternate, note differences between sides.

ATM Lesson #002 – Dennis Leri 2006-02-06: Day 1, S01 day 1

Tilting to side continued with five lines, stand, sit, kneel

CD#1/T04 [30m] (San Francisco Training) » play audio

Sitting. Think of distance from tailbone [coccyx] to top of head. Distance between two points and a length, however you think of it, as a line, skeleton, beam. Then the arms starting at 7^th cervical vertebra (C7) [vertebra prominens] to shoulder joint to middle finger or end of hand. Line can have bends. Joints can be points on the line. Then leg, from spine. Demo with skeleton started late. Sitting, sense length of each arm one at a time, comparing length. Think of the line or the skeleton. Think central line to R hip joint down to knee, heel, R big/little toe. Same with L leg, then compare. Tilt head, note central line. Stand, arms out to side, tilt head L/R. Arms out to sides, take pelvis only side/side. Arms out, head L/pelvis R. Slide hand down outside of leg, R/L alternately. Walk, arm out, take head/pelvis both to R then L. Arms down, explore shifting weight on one leg—pelvis going to same side or opposite side. Walk. Stand, arms out to sides, pelvis to R, head to L, note legs. Slide hand down leg on each side, play with variations of where weight goes on legs. Walk. Stand, arms out to sides, tilt head to R, turn palm up as you tilt. Repeat to L. Alternate R/L. Walk. Kneel on floor, toenails to floor, arms out to sides, take pelvis side/side, head goes opposite pelvis. Repeat with head and pelvis going to same side, palm up on side tilting towards. Sit cross-legged, repeat same. Stand, arms out, tilt to side, palm up, look at hand turning up. Repeat kneeling, then cross-legged. Stand, slide hand down leg, side/side.

ATM Lesson #003 – Dennis Leri 2006-02-06: Day 1, S01 day 1

Folding forward #1, lifting head, knees/elbows towards each other, on back

CD#1/T06 [41m] (San Francisco Training) » play audio

On back, scan with lines. Hands interlaced behind head, elbows forward, lift/lower head. Lift/lower head without hands. Bend knees, stand feet, repeat lifting head with hands, note lower ribs going more towards floor. Change to lifting lower back with lifting head and compare. Return to lowering lower back to floor when lifting head. Legs long, change interlacing of fingers, lift head with hands, compare. Repeat, elbows staying wide then return to elbows forward. Pause. Bend knees, hands behind head, lift feet from floor, leave lifted and lift/lower head. Knees bent, lift R foot, hold below knee with L hand, thumb with fingers, lift head, elbow knee towards each other, feel sides of back, exhale, eyes. Pause, switch hands so R hand below R knee, L hand behind head, elbow/knee towards each other. Feet standing, hands behind head, imagine lifting head/feet. Lift head, leave it up, straighten legs, then lower head. Repeat, bring legs up again, lift head, lengthen legs. Legs long, imagine lifting. Feet standing, hands behind head, imagine knees/elbows together.

ATM Lesson #004 – Dennis Leri 2006-02-06: Day 1, S01 day 1

Arm reaching forward, rolling to side

CD#1/T07 [51m] (San Francisco Training, June 16, 1975) » play audio

On back, palms together straight out in front. L arm straight forward, hand towards ceiling, turn arm around axis, leave in middle of range and reach hand/arm towards ceiling, elbow unbending, return. Pause, repeat, attention to shoulder blade sliding. Pause, repeat thinking of fingertips reaching forward towards ceiling, then add whole arm, note breath, head. Take arm towards ceiling and release so shoulder taps the floor, quicker, quicker, note breath. Reach arm towards ceiling again, continue so that it would roll you onto your R side without lifting head or pushing, thinking of skeleton, as if someone was pulling on your arm. Reach arm forward, allow head to roll to R, when shoulder returns to floor head returns to middle. Reach arm again, this time rolling head to L, returning to middle when shoulder returns. Then alternate, head once to R, once to L, note chest, breath. Reach, roll head, allow more of you to roll so the L hip comes away from floor. Try R hip lifting a few times then return to L. Lie on R side, knees bent, L on R, L arm out to side, hand to ceiling, start taking L shoulder/hip towards floor then return, as shoulder goes towards floor with pelvis, legs start lengthening. Roll from side, to back, return to side, legs straight when on back, bent when on side, arm remains high towards ceiling. On back, palms together, compare. Think through other side a little then do a little, gradually transfer to other side. Attention to timing. Monitor breath, take hands towards ceiling, parallel, up/down with both arms. Note how many times arm move in relation to breathing. Pause then do twice as many movements of the arms relative to the breathing. Pause then do 3x as many moves of arms relative to breath. Stand/walk moment. “Don't try to organize the lesson, let the lesson organize you.” On back, arms to ceiling, raise/lower R arm only, slow/quick, note connection into shoulder, collar bone, spine, breath. Repeat with L arm, compare. Return to both, slow, quicker. Return to slow lengthening both arms to ceiling, when shoulders return to floor, lift head, alternate head/arms lifting. Both arms forward, alternate arms lengthening. Both arms forward, lengthen one to roll to side, return then the other arm rolls you to the other side, continue to alternate. Eyes closed, come to stand, without clothes or hair adjustments.

ATM Lesson #005 – Dennis Leri 2006-02-07: Day 2, S01 day 2

Folding forward #2, on back

CD#1/T09 [39m] (San Francisco Training) » play audio

On back, hands behind head, lift head. Feet standing, lift head with hands, lift feet. Bring elbows to knees, bring diagonal elbow/knee together, alternate diagonals. Lift just head with feet standing, note tailbone. Lower back into floor, lift head, leave head up, lengthen legs keeping lower back into floor. R hand behind head, L behind R knee, R knee towards R shoulder, lifting head. Hold in front of R knee, R hand behind head bring, bring knee/head towards each other. Switch hands, hand behind the knee, then same with hand in front of the knee. Return to beginning configuration, take head/knee towards each other, thinking of different parts of face/head. Return to both feet lifted, holding head, take knees/head towards each other. Repeat all on other side. Hold behind both knees, crossing arms in middle, fold. Hands behind head, lift bent knees, direct elbows between knees (can hold elbows with knees), roll side/side little. Repeat but with elbows and knees open.

ATM Lesson #006 – Dennis Leri 2006-02-07: Day 2, S01 day 2

Five lines with tapping, on back

CD#1/T12 [53m] (Esalen #1) » play audio

Little talk about letting lesson organize you. Story of Moshé in San Francisco. Self-image. Lessons are self-correcting. Think 5 lines. Lines are not against the floor but few inches inside of you. Imagine someone uses index finger at front and back at 5^th lumbar vertebra transverse process and gradually walkway up on R, then down on L. Do few rounds on your own, can change directions. Add your eyes looking to where you are sensing each vertebra. Sense line starting at C7, go out to R shoulder joint, allow eyes to track the line, down to elbow, wrist, hand. Repeat on L. Go to central line, out to R hip joint, down to knee, ankle, big/little toe. Same with L. Get overall sense of all 5 lines at once. Locate point little below navel and inside, place little sphere there, note the breath. Thinking of the central line and breath, lift head, bending the line, keeping the length. Lift R shoulder from floor few times, then quickly, keeping the lines. Note when you do it quickly if you lose the lines or hold your breath. Return to lifting/bringing head forward and feel if there is a bias from the shoulder lifting. Tap back of head on floor, note if you can keep the lines and not hold breath. Bring L shoulder forward, sensing lines, slow/fast, noting breath, lines. Do both shoulders at same time. Alternate lifting head/shoulders forward. Alternate lifting shoulders. Lift R hip. Lift by using R heel pressing floor; by squeezing buttock; then lift without either one of those. Pause, bend knees, remove feet from floor, take R hip from floor (rolling). Return to legs long and find way to lift R side of pelvis. Pause, bring L shoulder forward to note change. Repeat with L hip then alternate L/R. Draw lines between corner of eye to ear, corner of mouth to ear, then corner of eye/mouth. Repeat on other side.

ATM Lesson #007 – Dennis Leri 2006-02-07: Day 2, S01 day 2

Lying to side sitting with sweeping arm in arc

CD#1/T13 [47m] (Dennis) » play audio

On back, sweep L arm along floor overhead in arc, add bending the R knee out to R, allow L knee to come to sole of the R foot. Continue and have the R lower leg parallel with the R wall and the L knee comes to sole of the R foot. Make it reversible. Continue and find a way to bring yourself up to side sitting, leaning on R elbow, head stays close to the ground. Start with both arms overhead, continue with L arm sweeping across and use the L hand to help yourself up to sitting. Stay in sitting, palms on floor in front of lower R leg, slide hands on floor away from you, head/face near floor and from there go to lying on back. Pause on back, imagine repeating on other side. Eventually start swinging up to L side but not all the way at first. Note use of arms, head, pelvis. Swing around from side to side. Come up on R, lean on R hand, start lifting the R knee from floor to stand the R foot. Continue and lift the L knee so both feet come to standing and come into squatting without using the L hand. Repeat but use the L arm swinging out in front to help come onto feet. Start swinging up to sit on R, continue to squat, flip knees to L and go down on L to lying on back, circling around in one direction continuously. Then go part way in one direction then switch to go other direction, randomly changing directions. Swing up on either side and when you come to squat, continue up to standing.

ATM Lesson #008 – Diana Razumny 2006-02-08: Day 3, S01 day 3

Rolling a ball along line #1 from right foot to left hand, on front

CD#1/T16 [60m] (Alexander Yanai #303) » play audio

On back, scan. On front, legs spread, arms up by head, extended comfortably, turn head to each side to find comfortable side. Imagine a metal ball on R foot rolling to knee along a line of pressure. On back, sense two legs after short exploration on front. On front, continue from knee to pelvis along line of pressure along back of R thigh. Pretending to feel the pressure of the ball along the back of the leg from heel to pelvis. Roll ball from back of L hand to elbow, eventually to shoulder. Imagine the pressure of ball on back of hand and how there would be a complimentary sensation of the front of hand and forearm against the floor. Roll to back to note changes from the ball rolling. Talk of self-image during rests. Roll ball from L hand to R foot. Scan on back. Roll ball from L hand to R foot few times. On back, arms long/spread overhead, legs spread, sense diagonal, L hand to R foot. Return to front side, roll ball from L hand via lifting L hand then elbow to roll it back to hand. Organize lifting L hand/arm in order to roll ball along diagonal. Return ball from R foot to L hand by organizing/lifting foot/leg. On back, arms/legs spread in “X”, sense line along same diagonal. On front, R leg/L arm away from floor, lower arm/raise leg alternately, rocking across front, imagine rolling ball along diagonal. On back, “X” position, sense along diagonal. Note other diagonal. Stand, arms overhead, sense diagonals, walk (Notes from NC).

ATM Lesson #009 – Dennis Leri 2006-02-08: Day 3, S01 day 3

Body Measuring

CD#1/T19 [20m] (Esalen #30) » play audio

No notes.

ATM Lesson #010 – Dennis Leri 2006-02-09: Day 4, S01 day 4

Standing to lying, flopping knees to side, on back, sitting & standing

CD#1/T22 [38m] (Chloe Scott in Vienna) » play audio

On back, feet standing wide, tilt knees L/middle, then R/middle then alternate. Sit, feet standing wide, lean on hands, tilt knees to each side. Stand, lower head towards floor, knees bend a little so head goes lower than pelvis as bend in hip joints, then into squat so pelvis goes down, head goes up. To return, lift pelvis, head hangs, then come up. Walking rest. Stand, feet spread, squat, flop knees to side, hand to floor for support, swing head/torso around to lie on back. From back, swing L arm overhead, roll to R swing up to side sit, pause, lift knees so feet come to stand, come to squatting, imagine someone takes your L arm/hand to help bring you onto your feet. Repeat to other side. From back, swing up to side sit, keeping head low and come directly into squatting. Swing up on other side from back to squatting, reverse to lying then go to other side. Come from back to squat to stand, reverse, come up on other side.

ATM Lesson #011 – Dennis Leri 2006-02-09: Day 4, S01 day 4

Seesaw breathing #1, coughing, barking & mooing, varied positions

CD#1/T24 [69m] (Esalen #14) » play audio

On back, knees bent, feet on floor, pull in/push out belly. Inhale, hold breath, repeat belly in/out. Hold belly in and breathe in/out. Coordinate inhale with pulling in belly, exhale as push belly out. Note shape of chest in coordination of this breathing. Stand, pull in belly with inhale. Sit, repeat inhale while pulling belly in. Add chest expanding as belly is pulled in. Stand, feet apart, hands on thighs near bent knees, breathe in/pull belly in. Same on hands, knees and top of head. On back, pull belly in/breathe out. Bend knees, hands on belly, cough, feeling belly. Same with laughter. Belly in/air out. Sit, belly in/air out. Laugh with hands on belly. Bark. Stand, bend forward, arms hanging, belly in/air out. Laugh while hanging, bark. Stand up, lean back to look up to ceiling, laugh/bark. On hands and knees, belly in/air out. On hands, knees, top of head, 10 times breathe out while drawing belly in. Knees bent, hands interlaced behind head, lift head, elbows forward, belly in/air out. Hands behind head, feet standing, roll up spine to lift pelvis in air. Start with head in air, lift pelvis, leave both in air, belly in/air out. Stay in rounded position as before, lift pelvis little higher so hands/head return to floor, do breathing. Lie on R side, repeat breathing. Count on exhale. Cough, all air out then count. Breathe in and count. Explore breath on belly. Same on hands/knees. Repeat on back with knees bent. Bark, moo. On side, explore moo, switch sides, repeat. Sit, soles of feet together, lean back on hands, belly out/air out, moo. Repeat with back arched, head back. Sit, lean on R hand, L palm to ceiling, push belly out as push palm to ceiling. Repeat with belly in. Sit, soles together, lean on hands, belly/air out. On back, bend knees, hands on thighs near knees, push air/belly out. Same position take top of head towards floor as push hands on legs. On knees, air/belly out. Top of head on floor, continue. On back, breathe in once while belly is out, once while it's in. (Notes taken from North Carolina segment 1, same lesson.)

ATM Lesson #012 – Diana Razumny 2006-02-09: Day 4, S01 day 4

Rolling a ball along line #2 – from right foot to left hand, on front

CD#1/T26 [72m] (Alexander Yanai #305) » play audio

Imagine someone presses on R heel, along lower leg to knee, switch to iron ball, clear/continuous. Stand the toes, continue up to buttock, feel how clear line gets fuzzy at buttock. Ball on back of L hand (arm extended overhead), face to R, to elbow, to shoulder. Can imagine person pressing. Continue to shoulder blade, note lack of clarity of where to go. Return to leg, lift lower leg little to help ball roll, continue to buttock, note how R shoulder blade engages. Continue, ball to shoulder blade, knee bent, note shape of self to create ball rolling to shoulder. Where do you cross the pelvis? When ball gets to shoulder, lift shoulder to roll back to spine and then to R hip again, continue to heel. Ball on hand, lift hand to roll to wrist, elbow, shoulder blade, reverse. Think of the hand/arm lengthening as it helps ball rolling. Start at hand again, keep on going down, cross spine etc. down to foot. Turn head to R, lengthen L arm at elbow, roll ball, lifting arm a bit to help, feel all along the way, knowing where ball is at all times. Lift arm/leg, start ball at waist, middle of back, keeping bow, lift/lower, arm/leg. Stand, walk, L arm/R leg, all places ball rolled? On front, face to L, repeat ball rolling starting at L heel, to knee, pelvis, spine, R shoulder blade, elbow, forearm, hand. Reverse, lifting fingers to start the ball rolling, wrist, elbow, shoulder, back, pelvis, thigh, knee, lower leg, foot. Lift leg, roll from heel to hand, lift arm, roll from hand to heel. Lift arm/leg a little and roll ball foot/hand. Back/forth, rolling along arc formed by arm/leg lifting, groove, trough for ball. Place ball in middle of arc between hand/foot, start rocking little, lifting/lowering hand/foot, gradually rolling ball littler farther each time. Stand, walk. On front, arms extended a bit, legs spread, chin on floor. Ball on neck, lift head little to roll the ball down between shoulder blades, back to neck. Note what's necessary for chest, head. Continue, rolling down spine to pelvis, sternum lifts. Return ball to neck by moving pelvis, belly forward, tail lifts. Back and forth neck/pelvis. Lift the legs a little to roll the ball. Return to previous of lifting pelvis. Ball at lower back, lift L arm/R leg, roll ball from middle point gradually working up to hand/foot. Repeat with R arm/L leg. Keep the line clear/continuous. Return ball to lower back, chin on floor, roll ball up/down middle, head/pelvis.

ATM Lesson #013 – Dennis Leri 2006-02-10: Day 5, S01 day 5

Tilting bent knees, to side sit, squat, stand, from front

CD#1/T28 [48m] (San Francisco Training?) » play audio

On front, hands/arms in push-up near shoulders, head turned to one side, bend knees, tilt lower legs side/side. Repeat but with legs “tied” together, allowing knee to lift that you tilt away from. Repeat with head to other side. Knees bent, take one knee away from floor so foot goes towards ceiling, repeat with other knee, head turned to side where knee is lifting. Legs long, roll pelvis side/side. Forehead on back of hands, knees bent, lift one knee then other, foot goes towards ceiling. Repeat, take lifted leg across middle when it lifts. Hands in push-up, look over shoulder, let legs tilt away from face, eyes looking for foot as it tilts away from you. Face to L, hands push-up, tilt knees R, lift L knee, take L foot back to R, come to side sit. Repeat, leading with eyes/head looking over shoulder. Stay in side sitting and flop the knees to other side, go down on other side, reverse, returning to front side. Go side to side, coming to side sit, rolling across belly. Go up to side sit then into squat to stand, reverse. Repeat on other side and then alternate side/side. Little quicker side to side, going across belly and coming to stand each time.

ATM Lesson #014 – Diana Razumny 2006-02-10: Day 5, S01 day 5

Rolling a ball along line #3 – along arms, chest & back, on front & back

CD#1/T29 [40m] (Alexander Yanai #306) » play audio

On back, arms out to sides, palms up, think ball in R palm, roll from hand along inside of lower arm to elbow. Continue rolling ball towards R shoulder/chest. Move chest in way to roll ball back to hand then move hand to roll back along arm to chest. Stand, walk, sense. On back, repeat on L side. Roll ball into indentation on chest near shoulder on one side then roll it side to side, moving in way to help—note: sternum, chin. Then from hand-to-hand via arms/chest. Stand, walk, sense. On belly, arms out, palms down, face R, ball on back of R hand, roll along arm, increasing until on back of shoulder, then across to L shoulder, down L arm/hand. Use lifting hand/arm to help roll L/R. Roll ball L/R, add turning head towards lifting hand. Stand, walk. On back, arms out, join ankles/knees, imagine ball at ankles in groove between legs, roll ball to knees, reverse. Continue rolling up leg to pelvis, moving feet, knees, pelvis to help the rolling. Stand, sense, walk.

ATM Lesson #015 – Dennis Leri 2006-02-10: Day 5, S01 day 5

Folding #3, on back

CD#1/T33 [49m] (San Francisco Training) » play audio

On back, lift each long leg. Bend knees, stand feet, lift head, note effect on breathing. Feet standing, hands holding back of lower ribs, take them towards the floor, lift head. Feet standing, interlace hands behind head, imagine someone holding back of lower ribs, back broadens as you lift your head. Try lifting head with elbows open to compare to bringing elbows forward. Hands behind head, lift/leave head up, feel breath. Knees bent, hold below R knee with L hand, R hand behind head, direct R elbow to L knee. Leave elbow/knee towards each other then quickly do little moves of bringing them little closer together. Repeat with attention to back on R side. Switch hands and repeat. Lift long leg, compare to beginning. Repeat variations holding L knee. Lift both knees and hold knees from behind, lift head, bring knees towards shoulder, head between knees. Sit, stand feet, knees wide, bring head between knees, and note how far head comes forward. Return and repeat on back. Hands behind head, lift head/knees, leave lifted, bring R knee towards R elbow then toward L elbow, alternately. Repeat quickly. Repeat with L knee. Hands behind head, feet standing, lift/leave head up, alternate lengthening one leg then the other, noting lower back, lower ribs to floor. Lift knee, hold behind each, bring knees towards shoulders. Hold legs again, bring knees towards shoulder, lift head, take mouth towards knees alternately. Repeat, add knees coming towards mouth when mouth goes towards knee. Then take forehead towards knees alternately, pause, add knees also come towards forehead as forehead goes towards the knee. Bring knees/elbows towards each other, squeeze knees with elbows then elbows with knee, hold, roll side/side. Legs long, think of lifting each long leg, taking lower back/ribs towards floor. Then actually do it. Legs long, lift/leave head up, note breath. Reflect on the week. Stand walk, take time before leaving.

ATM Lesson #016 – Dennis Leri 2006-02-13: Day 6, S01 day 6

Folding #4, rolling to sit holding behind knee, from back & sitting

CD#2/T01 [49m] (San Francisco Training?) » play audio

On back, bend knees, interlace hands behind head, lift head/knees towards each other. Feet standing, seesaw breathing. Repeat seesaw breathing while holding exhale out. Seesaw breathing while holding head/knees up. Knees/elbows together, roll side/side little. Sit, feet standing, cross arms, hands behind opposite knee, round back backward slowly towards rolling onto back. ROB. Sit, repeat rolling back as before, explore taking head back as you begin to roll back. Also explore having arms long or bent while rolling back. ROB. Sit, same position, as you roll back, lengthen the legs towards front of room, bend them again as you come up towards sitting. ROB. Repeat and rock a little forward/back at the point that you start to fall rather than roll smoothly. Switch which hand is on top and repeat. Reduce momentum, make it gradual in both directions as much as possible. ROB. Sit again, interlace hands behind R leg, L foot stays standing, roll back while holding leg, return. Use chin tucking to chest to help. Explore coming up a little to one side or other, same going back. ROB, repeat with L leg. Explore difference between arms being long or bent. Explore use of head. ROB. Sit, cross arms again, holding behind knees, roll back towards back, return to sitting. ROB. Sit, R hand behind R knee, L behind L, (from outside of leg) start rolling towards back. ROB. Sit, feet standing, have hands right behind knees but don't actually touch the legs, just keep the arms as if holding and the start going back towards back. ROB. Sit, have palms facing thighs just above knee with little cushion of air between hands/legs, roll back towards back and return. ROB. Sit, arms straight out in front, fingers pointing towards front wall, roll backward then return rolling up/forward. Stay sitting, leave legs long, arms forward then as you roll onto your back bend the knees and straighten them as you return to sitting. On back, cross arms and hold behind knees, start pushing feet down towards front wall to bring you up to sitting. Allow knees to bend as you reverse to lie on your back. ROB. Sit, hold R ankle with R hand, L with L, from between knees, roll back, separating feet wide to bring feet overhead behind you then bend the knees to bring you back up to sitting. Can use momentum and then play with not using momentum. ROB. Stand feet, hands interlaced behind head, lift head/legs, knees/elbows together, alternate diagonal elbow/knee towards each other while head/knees are lifted. Slowly come up, eyes closed. Walk with eyes open.

ATM Lesson #017 – Dennis Leri 2006-02-13: Day 6, S01 day 6

Circling bottom arm, on side

CD#2/T04 [65m] (Alexander Yanai #495) » play audio

Scan on back. On R side, upper leg straight down from pelvis, knees bent so lower legs are behind, R arm straight out in front, palm up, L hand standing on floor in front of chest. Move R arm little up/down, back of hand slides on floor. Note shoulder. Repeat with R palm down. Arm straight out in front, palm up, slide arm straight forward and back a little. Repeat with palm down. Return to palm up and taking arm up/down. ROB. On R side, R arm straight out in front, palm up, slide elbow towards waist so elbow can go under side. Stand L hand on floor again, slide straight R arm up/down. On L side, repeat series. On R side again, R arm straight out in front, take arm up towards head. Leave arm up and think you're standing on your L knee and you want to reach overhead with R arm. The lengthening R arm connects in to the L knee. Come onto both knees, reach R arm overhead to ceiling, feeling arm lengthening connects to L knee. Then R arm lengthens to connect to R knee. Go back and forth few times. On L side, flex/extend feet behind you, leave flexed, circle L arm under head, palm turns down, head returns to floor, reverse arm. Continue and think of standing on the R knee. Feet stay on the floor, flexed. Repeat on other side. Come to stand on knees, flex/extend ankles/toes. Return to R side, same position, think of standing on both knees while circling arm up around and behind until palm may turn up again, reverse. Repeat on L side. On R side, start with arm straight out in front, bring R elbow under waist, arm goes behind, continue, palm turns a different times, continue until make complete circle, allow head to turn to look behind when arm is behind, thinking about standing on one knee, the other or both. Eyes follow hand. Reverse direction of circle. Repeat on other side. On back, arms crossed on chest, fingertips of each hand towards floor, reach alternately, rolling chest, fingertips touch floor but you think of the fingernails. Change arms over, continue. On R side, circle R arm as before in each direction, thinking of fingernails. Repeat on OS.

ATM Lesson #018 – Diana Razumny 2006-02-13: Day 6, S01 day 6

Breathing #2, holding exhale, lower belly expanded, on back, belly, side

CD#2/T05 [44m] (Alexander Yanai #17) » play audio

On back. Attention to breath. Knees bent, feet standing, one hand on chest, other on belly, note movement of breath. Three segments to notice, lower abdomen, middle and upper chest. Hands on lower belly down where legs meet torso, note movement of breath there. Switch attention to only exhalation. Expand lower torso on exhale, ballooning out in all directions. Break exhale into three parts. Hold between 1^st and 2^nd exhale for 10 seconds and then between 2^nd and 3^rd, hold 3 seconds, exhale all the way out, wait until the inhale comes. Rest with legs long. Feet standing, hands on lower belly again. Repeat 3 part exhale, ending with a cough on third part of exhalation. Exhale completely through mouth wide open quietly, expanding lower belly, close mouth and hold belly/air out, collect saliva, swallow when you feel the need to inhale, sending saliva down to lower belly, inhale through nostrils, repeat cycle 30 times. Rest with legs long. Repeat but reverse—Inhale through open mouth, exhale through nose, expanding belly. Repeat, closing off left nostril, exhaling only through R, hold exhale out, swallow then allow air to come in. Repeat 5 times then switch to left nostril for 5 times. Legs long, exhaling, distribute attention, note when feel impulse to inhale and move attention out to whole of self, note what's happening. Feet standing, hands on lower belly. Inhale through open mouth, alternate exhaling through mouth and nose on one breath out, hold exhale out. Repeat noting difference when exhaling through mouth and nose. Roll to front side, hands overlapping, forehead on back of hands, repeat last cycle of breathing. Attention to lower torso expanding on exhale. Do 5 cycles then lie on right side, repeat, same on left side then rest on back. On back, knees bent, exhale slowly through nostrils 10 times. One hand on chest, other on lower belly, feel movement of breath. Stand with eyes closed, note breath.

ATM Lesson #019 – Dennis Leri 2006-02-14: Day 7, S01 day 7

Tilting arms, head and pelvis, arms out to sides, standing, sitting, kneeling

CD#2/T06 [56m] (San Francisco Training) » play audio

Stand, slide hand down outside of leg, one side then other. Arms straight out at shoulder level, palms down, take one arm up, one down. Add taking head towards arm that is coming up. Walk. Repeat tilting arm while out to sides, let head to side of lowering arm, let pelvis move opposite. Tilt arms/head opposite, note which way pelvis shifts. Tilt R arm to floor, L to ceiling, pelvis L, head R. Then switch to pelvis/head going same direction, arms go opposite. Walk, repeat, arms out, take pelvis L, head L. Arms out, pelvis to L, tilt arms/torso so R arm goes lower, L arm up, take head towards arm. Arms down, take head/pelvis both to L then both to R. Repeat with arms out to side, tilt arms so head/pelvis go towards arm that's up. Arms out, take head to R, tilt R arm down, pelvis to L. Continue, only take head opposite of what you were doing. Walk, ROB. Stand, arms hanging down, caress down R leg with R hand, let head be carried with shoulders, L heel lifts. Continue but let head tilt also so cervical spine bends. Note difference of weight being on front or back of foot. Repeat on other side, L hand down L leg. Tilt side/side, walk, ROB. Stand on L foot/R knee, arms straight out to sides, palms down, keep arms parallel with floor, take pelvis L/R, arms/head stay stationary. Repeat but head/pelvis move opposite directions (torso like stick). Repeat but with pelvis/head going to same side. Repeat but head/pelvis go opposite directions and tilt arm, arm higher on side pelvis goes towards. Note hip joints. ROB. Come to kneel with legs switched, repeat the different variations as you remember them. Sit, legs crossed, tilt head side/side, ear to shoulder. Repeat with leg crossing switched. Lean on hands behind, repeat head side/side. Continue, emphasize C7/T1, base of neck, goes opposite side that top of head tilts, then same side. ROB. Sit, legs crossed, lean on hands behind, tilt head side/side again, lift hip on side head tilts towards. Repeat with leg crossing switched. Stand, arms straight out to sides, look up/down, arms rotate around axis, palms up/back when head looks up/back, palms moving forward then back when head goes down, add tailbone going back with head then forward with head. Walk. Repeat but take head opposite arms/torso. Repeat original move, face down/forward with arms rolling forward, add taking eyes opposite. Return to original then take head opposite and then the eyes opposite the head. Walk. Caress hand down one side then other, lifting opposite heel. Arms out to sides, tilt arms relative to torso. Repeat, tilt head twice for each time one cycle of arms tilting side/side. Repeat with 3 times. For each one tilt of head, move arms twice. Slide hand down outside of leg, return heel to floor with a snap.

ATM Lesson #020 – Dennis Leri 2006-02-14: Day 7, S01 day 7

Breathing #3, exhale with abdomen pulled in, varied positions

CD#2/T08 [59m] (Alexander Yanai #21) » play audio

On back (story about eye doctor [Denis Pelli] and vague letters), watch breath. As you quiet down, you can observe more. Bend knees. Note when exhale begins and how you exhale. As you exhale, draw belly in (throughout lesson). Note symmetry of belly shape when drawn in. Inhale however. Pause with knees bent. Torso as 6 sided box, top/bottom, sides, front/back. Note breath. Repeat drawing belly in with exhale, allow chest to expand/lift (throughout lesson). One hand on belly, one on chest. On front, forehead on back of hands, repeat breath cycle and awareness. Bend L knee little and draw L hip back, repeat breathing/awareness. Repeat on OS. On back, feet standing, hands interlaced behind head, elbows forward, stay with head lifted, repeat breathing cycle, note head lowers a little when inhale. On knees/head/hands, repeat breathing cycle. On back, feet standing, breath cycle. Arms long overhead on floor, note arms could extend little during exhale. Pause then roll up spine, pelvis lifting, note shoulders/arms changing as pelvis goes higher. Stay with pelvis high, repeat breath cycle. Stand one foot, other leg long, lift hip on standing foot side, arms overhead, repeat breath cycle. On hands/knees, head hanging so back of neck is long, repeat breath. On hands/knees, bring R foot to standing, lower R elbow to floor, head hangs, repeat breath cycle. Pause, switch sides. On back, breath cycle. On hands/knees/head, repeat breath cycle, note head rolls towards back of head. Repeat, add toes tucked for running then add knees lifting from floor. Stay with knees lifted a little and repeat breath cycle, allow head to roll towards back of head during exhale. ROB. Stand, spread feet, bend knees, lean hands on knees, arms straight, pelvis lower a bit like sitting back, draw abdomen in on exhale, exhale little more, hold out until have to inhale. Repeat 10 cycles of this breathing. Stand, note breath. Walk a little.

Editor's notes: the RM1 synopsis incorrectly identifies this lesson as AY #20. It is actually AY #21, Contracting the abdomen while exhaling

ATM Lesson #021 – Diana Razumny 2006-02-14: Day 7, S01 day 7

Flex/extend foot, lines from heel to toes, on front

CD#2/T11 [42m] (Alexander Yanai #304) » play audio

Stand, feel contact of each foot. On back, sense length of spine, legs from spine tail to head, to hip joints and down. Arms from spine at C7, shoulders, down. On belly, arms near head, bend R knee, foot to ceiling, flex/extend ankle. Repeat with head turned away from bent R leg. Repeat with head turned R, note. Bring foot parallel, look over shoulder to see if it is. Foot parallel, imagine board on foot, slide front of foot on imaginary board so ball of foot moves L/R. Look over R shoulder to see if foot stays parallel. On back, stand feet, slide ball of foot L/R, pivoting around heel. Stop with foot in middle, lift/lower inner/outer boarder. Return to sliding ball L/R. On front, bend R knee, foot parallel to ceiling, watch foot, move front of foot L/R. Bend R leg, foot parallel, take heel L/R, note breath, jaw, neck, chest. Repeat while watching foot. Return to flex/extend ankle. Repeat, think of imaginary line of pressure from heel to big toe. Repeat, line from heel to little toe. Repeat thinking of both lines, heel to big/little toe. Imagine the two lines, take ball of foot L/R, keeping sole parallel to floor/ceiling. Repeat, watching foot. Leg bent, sense point on back of heel, imagine clock, circle heel around clock. Go: counter clockwise; lower half of clock/circle. Extend foot so heel is nearer floor to identify bottom mid-point of circle, look at foot, move heel along lower half of circle. Start with heel closest to floor, create quarter of circle towards inside (midline) think of big toe. Make other lower quarter circle to outside, think of little toe. Repeat quarter circles, evolving them into half circles. Make lower half of circle, thinking of toes next to big/little toes then the middle toe. lines from heel to big/little toes. Making half circle, go from toe to toe, tracking each in space with movement of heel. Repeat, looking at foot. Simply flex/extend ankle, then keeping sole parallel, toes/heel L/R. Stand.

ATM Lesson #022 – Dennis Leri 2006-02-15: Day 8, S01 day 8

Hand behind back, rolling/tilting, on back

CD#2/T12 [51m] (Tucson, 1981) » play audio

On back, bend R knee, foot on floor, lift R hip, slide R hand, palm down, under low back. Take R knee/head little to R, return, keeping knee/nose oriented in same direction throughout movement. Whole torso moves a little, R side moving towards L. Rest in this position, hand behind. Lengthen R leg gently, press along back towards the floor starting with heels then knees, pelvis, lower back, middle back, shoulders, head then reverse, creating the changing pressure along back side against the floor from head to heels. Take R shoulder little up towards R ear then down towards hip. Then take shoulder forward/back. Continue, add taking face little to R when shoulder blade goes back into floor, return shoulder/head back to neutral/starting place. Bring L shoulder forward/back, add previous shoulder/head movement. So when L shoulder comes forward, R goes back. Pause, lift R hip, slide arm through little farther if comfortable then take R knee L/R, move head opposite the knee. Roll pelvis little L/R. Bring L arm forward, towards the ceiling, reaching, taking knee to R with reach, head rolls along with arm reach, return all to center, repeat. Lengthen R leg, bring L foot to stand, L knee forward, alternately lift shoulders, rolling pelvis L/R with shoulders. Pause, legs long. Stand R foot again, take head/knee R, bring L shoulder forward, so torso rolls little to R. Stand L leg, lift L side of pelvis to slide L hand under back also then with both legs lengthened, roll pelvis L/R. Bend L leg, foot standing, lift L hip a little to bring L arm through a little farther, lengthen legs, roll pelvis L/R, note how using feet/pelvis. Bend knees, lift feet from floor, knees over chest, roll pelvis L/R. Return feet to floor, take tailbone away from floor little few times. Lengthen legs, press heels then backs of knees, and so on up to head and return wave of pressure back down to heels again. Bend L leg, (this one not for everyone) hold R wrist with L hand, lift L hip, as you roll towards R side, pull R arm so you end up lying on R side/R elbow. Go very easily/gently then return to back. Return to back, bend both legs, lift pelvis, very slowly bring arms our from behind to along side you, return pelvis, lengthen legs, feel R arm. Bring R arm towards ceiling, think of drawing a spiral with fingertips, starting with small circle, gradually getting larger until arm is circling horizontally then reverse it to bring the arm perpendicular to the floor again. Bend L knee, roll little to R, L arm behind back, return hip to floor, turn head/knee to R/center. Repeat a few variations on this side. Another variation when bringing shoulder up/down, add sliding/tilting head side/side. End with both feet standing, lift pelvis, leave lifted, slide both arms under, one pulling the other, holding at elbows if possible, sliding arms through side/side. Add sliding head/shoulders side/side, pelvis going opposite direction, back of head stays on floor, face to ceiling.

ATM Lesson #023 – Diana Razumny 2006-02-15: Day 8, S01 day 8

Rolling a ball along line #4 – along arms, chest & back, on front & back

CD#2/T15 [51m] (Alexander Yanai #307) » play audio

On back, legs long/together, roll imaginary ball from above knees to pelvis, back to knees. Ball below knees, roll towards feet, back to knees, moving feet/knees/legs in way to help. Repeat, using knees pressing to floor. Continue rolling to pubic bone and back to feet, create kind of undulation from pelvis to feet to create the rolling. Arms straight out to sides, imagine ball at throat, roll to public bone and return, lifting head, tilting pelvis, moving as needed. Repeat with one hand on throat, one on belly. Bend knees, stand feet, hands interlaced behind head, ball on navel, lift pelvis, roll ball to throat, lift head, roll to pelvis. Bend knees, lift feet, knees towards chest, lift head to roll ball to belly, lift knees more towards chest to roll ball back to throat. Repeat with arms straight out to sides. Legs long, arms straight out to sides, roll ball from ankles all the way to throat and back again. Arms out to sides, palms up, roll ball from R hand up arm to “little recess” of deltoid on chest and reverse. Arms/legs spread in “X”, imagine the line of pressure from R hand to L foot then roll ball from R shoulder to L hip and return, use lifting of head/hip. Start ball at R shoulder, cross to L hip, down L ankle, return. Add rolling from shoulder up to R hand, back down to L foot, leg moves to help ball rolling. Lift R arm/L leg a little, lift/lower arm/leg in that shape to rock on the diagonal to roll the ball. Think through other diagonal, then do. Arms out to sides, legs together, roll ball from ankles to throat. Rest with arms down, sense 5 lines, stand.

ATM Lesson #024 – Dennis Leri 2006-02-15: Day 8, S01 day 8

Lengthen through heel, on back

CD#2/T16 [50m] (Alexander Yanai #268) » play audio

On back, stand R foot, lift R hip, lengthen L leg through heel then shorten. Repeat OS. Stand R foot, lift R hip, arms overhead/spread, lengthen/shorten diagonal line from L heel to R arm, do quickly. Repeat OS. Bend both knees, lift pelvis, arms behind back, lower pelvis and L leg, R knee bent, lift R hip, L leg rolled out, lengthen through L heel/leg. Repeat OS. Stand R leg, hip lifted, L leg rolled out, lift/lower L leg. Pause with hip on floor. Lift L leg, leave it up, lift/lower R hip while L leg is in the air. Quick/easy. Repeat OS. Repeat last sequence with arms behind lower back. Stand R leg again, arms overhead on floor, lift/leave L leg up, move L leg R/L. Quickly, pause same position. Lift/lower L leg now to sense ease. Repeat OS. More variations: Same position, circle straight lifted leg. Arms overhead or behind back. Feet standing, lift pelvis, arms behind back or arms overhead. Return to circling straight leg while pelvis is lifted from floor. Arms overhead on floor, feet standing, circle pelvis around clock each direction, note circling of head.

ATM Lesson #025 – Dennis Leri 2006-02-16: Day 9, S01 day 9

Sliding one leg in/out of standing hands, sitting

CD#2/T17 [53m] (Alexander Yanai #377) » play audio

Sit, R leg bent back, L leg straight forward, two hands on floor to each side of L leg. Keep hands on floor, bend L knee and slide the L leg to the R of the R hand/arm. Repeat OS. R leg back, L leg straight forward, hands to each side of L leg, slide L leg in and outside of the L arm/hand. ROB. Repeat OS. Sit, R leg bent back, L leg between hands on floor, L leg to the R of R hand, leave it there a moment then go from there to take the L leg outside the L leg, alternating side/side. ROB, repeat OS. On front, hand in pushup, look to R, slide R knee up, several times, sliding head/knee towards each other. Repeat, as knee bends, L knee bends and trails behind. Repeat, bring both legs up towards chest on R side. Repeat but have L knee slide under the R so it comes closer to the chest. Repeat, and bring both legs through and up to sit with leg straight out in front, feet pointed in direction where head was, legs between the two arms. Repeat series on OS. Sliding legs up on R, bring L leg through the two hands. Repeat OS. Alternate side/side. Sit, return to original move.

ATM Lesson #026 – Dennis Leri 2006-02-16: Day 9, S01 day 9

Lengthen through heel on back #2, on back

CD#2/T21 [49m] (Alexander Yanai #269) » play audio

Bend R leg, stand foot, lift L leg (turned out a little), circle L straight leg, thinking of heel making circle. Reverse direction. Same position but with arms long overhead, leave R hip away from floor, hold L leg up in one place and lift/lower R hip. Repeat, quick/ease. Repeat OS. Soles together, pull belly in, lower back to floor, reverse, push belly forward, lower back lifts, note knees open/close a little, feel through spine to head/chin. Same position plus arms overhead on floor, circle pelvis around clock. Explore how close heels are to pelvis. Same position, lift R bent leg, R knee towards R shoulder. Repeat, leave knee up towards shoulder then tilt to R to bring R knee towards floor and back again, L side of pelvis lifts, rolling R. Same position, leave R knee up in space and towards R shoulder, stand L foot and lift/lower L side of pelvis, rolling pelvis R while R legs stays same distance from floor. Same position, make circle with R knee. Repeat OS. Stand feet wide, tilt knees inward, alternate taking one knee in closer to floor. Leave both tilting inward, lift R foot little. Repeat but slide inside of R foot on floor. Repeat OS. Same position, knees tilted inward, lengthen R knee away from your head. Repeat OS. Then alternate lengthening knees away from head then both at same time. Arms overhead, soles together, roll pelvis up/down, note knees open/close. Leave knees open, take one knee closer to floor and away from head, then do other side, then alternate side/side. Return to R foot standing, L straight leg lifted/turned out, lift/lower R hip keeping L leg up. Repeat OS.

ATM Lesson #027 – Diana Razumny 2006-02-16: Day 9, S01 day 9

Movement of opposition, lifting head, arm and leg, on back, sitting & standing

CD#2/T22 [47m] (Alexander Yanai #333) » play audio

On back, legs spread, arms at sides, lift head, chin towards throat. Note: Pressure against floor. Front/back of chest. Explore lifting head by taking chin away from throat. Note: If what presses this way is different. Lift head with chin going backwards. Note: What presses? Extend R arm overhead, lift little. Note: Shape of chest/torso, pressure to floor of spine, shoulder blade, ribs. What moves in opposite direction as arm lifts, opposition move. Lift R leg with same idea, feeling for opposition movement. Note: Pelvis, chest, spine, lower back/ribs, pressing and to L. Lift R arm, leg and head. Note: Easier when lifting all three than each one. Sit, take face forward, think of chin sliding forward. Note: Back moves backwards. Stomach muscles tighten. Sitting, take top of head back, then think it only. Note: Torso shape change, chest, spine, belly, tailbone. Stand, legs spread a bit, hang arms forward, like monkey, take face forward. Note: stomach muscles, back moving back. Repeat, imagine someone pulls crown of head towards ceiling. Note: Changing shape of spine, direction of pelvis moving. On back, imagine 5 lines, ball for head. Lift head. Strings pulling ball/lines. R arm overhead, lift. Lift R leg. Lift head, R arm/leg. Use idea of strings shrinking to represent muscles shortening. Stand, extend R arm overhead, take R arm/leg forward (like on floor), feel back goes back. Try not letting it go back. Note head. Head comes forward with arm/leg. Try stopping it. Stand, take face/chin forward a small amount. Note: Whole back goes back. Pelvis? Pubic bone? Front shortens. Hands on belly, repeat. Possible to not move belly? Lie on back, compare R/L sides. Stand, R arm overhead, R arm/leg forward, foot comes to floor in front. Do few times without walking. Both arms up, take back backwards as arm/leg come forward, place foot. Soften knee so more like walking. Walk without arm overhead, feel for the spine going back as before but without straight arm/leg. Use the back going back to initiate the stepping. Go slow, gradually increase speed allowing the idea to become softer yet present.

ATM Lesson #028 – Dennis Leri 2006-02-17: Day 10, S01 day 10

Lengthen through heel on back #3, on back & side

CD#2/T25 [49m] (Alexander Yanai #270) » play audio

On back, knees bent, feet stand, push through to head, rocking pelvis. Do with one leg long then other. Stand R foot, turn L leg out, lift/lower R side of pelvis. Repeat OS. On R side, knees bent, lift top/L leg, note hip joint. Repeat OS. On back, stand R foot, R hand over top of head hand holding L temple, L leg long, L arm long overhead, slide head/shoulders to R and lift R hip, push belly out. Pause, repeat, stay in the side bent position and lift/lower R hip, then quicker. Repeat series OS. L foot standing, slide shoulders/head down to L, hold L ankle or higher with L hand, lift/lower L hip. Repeat OS. On front, bend knees, slide head/shoulders to R, stay, reach to hold R ankle with R hand, L arm overhead, lift/lower L arm/head. Pause, lift R knee from floor then add L arm/head with knee lifting. ROB. On back, R foot stand, hold R lower leg with R hand, lift R hip, roll head to R with hip lift. Repeat OS. Stand R foot, hold ankle, L arm overhead, lift hip and turn head to R this time. Repeat OS. Same position with R foot standing, start with hip lifting and end with looking up at L hand reaching. OS. On back, tilt/roll pelvis up/down, feel spine to head, chin. Soles together, roll pelvis up/down, quicker.

ATM Lesson #029 – Diana Razumny 2006-02-17: Day 10, S01 day 10

Movement of opposition #2, lifting head, arms, legs, on front & knees/forearms

CD#2/T26 [41m] (Alexander Yanai #334) » play audio

On back, arms overhead on floor, lift both arms, again with head. Lift both legs then legs, arms, head same time. On front, arms overhead on floor, lift arms, head, head and arms. Throughout lesson, attend to changing shape of torso. Lift legs, lift arms, head and legs. On knees and forearms, lift R arm, then L leg then R arm and L leg. Stay with arm/leg lifted, rock forward/back. Repeat on other side. On front, arms by sides, palms up, press backs of hands, lift legs. Arms overhead, lift arms, head, legs, all three. Stand, lift arms in front, feel shape of spine/torso.

ATM Lesson #030 – Dennis Leri 2006-02-17: Day 10, S01 day 10

Breathing #4, on back

CD#2/T28 [33m] (Alexander Yanai #435) » play audio

On back, exhale powerfully as you draw belly in. Then do 15 slowly. Don't need to think about the inhalation, it just comes. Bend knees, hands on lower belly, push belly/lower back out in all directions on exhale, 15 times powerfully through nose quickly. Powerfully exhale 15 times pushing out and 15 pulling in alternately, allowing inhale to come in as it will. Do 30 again but slowly, alternating between pushing out in all directions with the exhale and then pulling belly in towards the spine on the exhale, allowing inhale to come in spontaneously. On R side, knees bent, hands on ribs to feel shape of breath while on the side and then return to the powerful exhaling, quick, through nose.

ATM Lesson #031 – Katrin Smithback 2006-05-08: Day 11, S02 day 1

Turning head, changing arms #1, on front

CD#3/T01 [43m] (Amherst, June 19, 1980) » play audio

Scan on back. On front, scan, turn head side/side. Face L, upper arms straight out from shoulders, elbows bent at 90, L arm up directed overhead, R arm down. Change head/arms. Stay looking L, L arm up, R down, slide arms in direction fingers are pointing. Stay facing L, arms at 90, lift one elbow, the other then both. Return to sliding arms, one up/one down. Return to start position, leave elbows on floor, straighten arms and switch which arm is up/down and same time change head to other side. Note timing, speed up little. ROB. On front, forehead on R palm, L hand on back of head, lift L elbow little, roll head with L hand. Pause, add taking eyes opposite head rolling. Forehead on floor or backs of hands, nose towards floor, eyes facing floor, imagine looking deep into the floor at horizon far away, eyes closed, look up/down. Repeat, eyes moving more quickly, attending to breath remaining slow/easy. L hand on back of head, forehead in R palm, roll head side/side, move eyes up/down. Try different variations. Return to original movement of switching head side/side while changing direction of arm, straightening arms to change which is up/down, keeping elbows on floor.

ATM Lesson #032 – Katrin Smithback 2006-05-08: Day 11, S02 day 1

Turning head, changing arms #2, on front

CD#3/T03 [35m] (Amherst, June 19, 1980) » play audio

On front, face R, R arm up, L down, bend knees, feet up towards ceiling, sense where/how your feet are then look and check if matches your feeling. Same position, lower legs stay perpendicular to floor, move feet in variety of ways. Continue a movement of the feet, without changing movement of feet, turn head and change arms to other side. Pause, return to same combination of movements but change what you do with feet, add legs straightening and staying long. Knees bent, face R, R arm up/L down, tilt lower legs L. Legs slowly to L, return quickly to middle. Leave legs tilted L, move pelvis back to floor, create wave movement. Straighten legs and do the wave.

ATM Lesson #033 – Katrin Smithback 2006-05-08: Day 11, S02 day 1

Gluing the lung #1, on back, sitting, standing

CD#3/T06 [36m] (Alexander Yanai #201) » play audio

No notes. [Read from AY transcript.]

ATM Lesson #034 – Katrin Smithback 2006-05-09: Day 12, S02 day 2

Turning head, changing arms #3, eye circles/weight, on front & sitting

CD#3/T08 [46m] (Amherst, June 19 & 20, 1980) Eyes organize the body » play audio

Scan on back, attention to eyes. Sit cross legged, close eyes, take eyes to R so L eye is to the inside corner, the L to the outside corner, start making a little arc up/down, eventually create half circle around the R side. Gradually increase past top/bottom of circle, crossing over middle to other side by small increments. Lean back on hands, continue circling one direction then the other. Keep eyes closed, come onto back and then onto front, bring arms into position of elbows bent, one arm up, one down, looking towards arm that is up, switch arms/head to other side. Attend to your eyes as you change head/arms. Continue arm/head changing but think of the eyes looking down through floor, head moving around eyes. Move eyes up/down while changing head/arms. Sit cross legged (legs non-habitual crossing), eyes closed all along, lean on hands, take eyes L/R. Then leave head turned to R and take eyes L/R, then L, then center again. ROB. Legs long or bent, take eyes L/R, add head moving with eyes. Without interfering with head rolling and breath, speed up movement of eyes so they move more times L/R than the head. Head resting, take eyes together/apart in imagination then actually do it. Continue with eyes, and bring legs to standing, roll to L side/middle few times, then to R side then side/side. Continue and initiate from different parts of yourself. Just roll side/side in any way you like, keeping eyes closed. Keep eyes closed, come to standing, stay standing and slowly open eyes with intention of allowing the world to come into your eyes rather than reaching out to see.

ATM Lesson #035 – Katrin Smithback 2006-05-09: Day 12, S02 day 2

Moving eyes, head, legs, tall and small, on front

CD#3/T10 [39m] (Amherst, June 23, 1980) » play audio

Personal scan on back. On front, arms by head, knees bent, feet in the air, sense feet then look to compare. Flex/extend ankles. Move feet together/apart. Have base of big toes touch without heels touching. Then heels touching and not the front of the foot. Keep R leg stationary, take L foot to R leg and note where you touch. Repeat OS. Legs long, roll legs so heels come together/apart, add eyes looking up/down, add lifting/lowering R knee, continue all and slowly turn head to other side then other. ROB. Continuously imagine making self small/tall, roll onto front side, flex/extend feet, then bring feet together/apart, all along thinking small/tall. Continuing small/tall, come to standing.

ATM Lesson #036 – Katrin Smithback 2006-05-09: Day 12, S02 day 2

Baby rolls from eyes

CD#3/T12 [31m] (Amherst inspired) » play audio

On back, folded, roll side/side, lead with eyes/head. On front, legs bent, head up, look L/roll R, continue rolling front/back.

ATM Lesson #037 – Katrin Smithback 2006-05-10: Day 13, S02 day 3

Separating feet with lower legs bent, on front

CD#3/T13 [69m] (Alexander Yanai #361) » play audio

On back, scan sensing legs, moving up to head. On front, bend legs, knees/feet together, hands by head, extend R arm on floor overhead, L hand standing, face L, take R foot to R. Note hip joints. Repeat OS. Stop, observe 4 people, describe one thing without judgment. Return to lesson. On front, arms straight out at shoulder height, palms down, face to L, knees/feet together, open/close feet/lower legs. Continue the legs moving, turn head side/side. R arm extended overhead, face L, L hand standing, L leg long, R leg bent, take R leg R towards floor. Go as far as is easy, stay and then find how to move rest of you to bring R foot closer to the floor to the R. Repeat OS. Return to both legs bent, face R, L arm long overhead, R for push-up, keep legs together and tilt both to L, stay there and separate R foot from L. Repeat OS. Return to arms out to sides, knees bent/together, feet apart, keep configuration of legs and tilt legs to side/side. Repeat with head turned to OS. Face R, L hand for push-up, R arm extended overhead, knees bent, push L arm, tilt legs R, keep face to R. Stay with R foot near floor on R and take L foot away/towards R foot. Repeat OS. Both hands for push-up, knees together/bent, feet apart, look over one shoulder, legs tilt to opposite side keeping the “V” shape. Repeat but without allowing pelvis to roll. Arms straight out, open close feet as before, compare to before. Repeat with head to other side. Face R, R arm extended, L for push-up, knees bent/together, separate feet, keep configuration, tilt legs side/side. Switch head/arms, repeat. Arms for push-up, knee bent/together, open feet, look over shoulders alternately.

ATM Lesson #038 – Katrin Smithback 2006-05-10: Day 13, S02 day 3

Closed eye while swinging, standing

CD#3/T15 [33m] (unattributed) » play audio

Stand, turn to look around self, close one eye, continue turning, shift weight to one leg, the other, then turn opposite leg shifting towards. Stand 10 feet from someplace to focus on a point, swing everything L/R and then keep the one eye on the point. Shift weight to one foot and swing, then other foot, then shift to foot opposite direction you're swinging. The shift weight to same side as swinging towards. Stroll with same eye open. Keep head/eye focus forward on point and swing everything else under changing your focus between open/close. Repeat the previous variations of weight shifting while keeping eye closed and going back and forth between open/closed focus. Walk a little then continue walking with both eyes open. Return to wall/point, close other eye and do all variations at wall with this eye open. At wall, both eyes open, focus on spot, keep head/eyes stationary, focus on spot eliminating rest of visual field. Let everything swing, head/eyes included, feel/compare the turning.

ATM Lesson #039 – Katrin Smithback 2006-05-11: Day 14, S02 day 4

Seesaw breathing, attention to lower belly, on back, front, all 4s

CD#3/T19 [42m] (The Potent Self inspired) » play audio

On back, feet standing: inhale, expand belly; expand chest on exhale; collapse chest on inhale; collapse belly on exhale. Inhale, hold breath then do movement of expanding belly/chest alternately. Fingers at pubic bone, just above, expand belly on exhale, fingers sensing movement at lower belly, thumbs are near belly button. Cough to help locate lower belly coming forward then push that area forward without the cough, on the exhale, and the thumbs dropping back towards the floor. Roll pelvis little with imaginary ball rolling up towards head from lower pelvic floor. Keep pelvis rolled a little and repeat the movement of lower belly expanding. Hands at sides on lower ribs, expanding/narrowing with breath. On front, arms/head comfortable, feel movement of breath. Seesaw movement. Hold breath with seesaw, feel back/sides of lower belly. On back, one hands on side of lower ribs, other fingertips on lower belly at pubic bone, expanding lower belly on exhale, chest on inhale. On hands/knees, note breathing, imagine cylinder. Round back backwards and do the seesaw breathing. Arch, look up, spine sink forward, repeat seesaw. Hold exhale, seesaw movement. On back again.

ATM Lesson #040 – Diana Razumny 2006-05-11: Day 14, S02 day 4

Spinal Chain, on back, front, all 4s

CD#3/T21 [55m] (Alexander Yanai #177) » play audio

Start with partner, observing each other round back backwards while sitting on floor. On back, feet standing, lift pelvis, each vertical. Interlace hands behind head, lift head, each vertical Stay with head lifted, lift pelvis, alternate lifting head/pelvis while back stays in arc. On hands/knees, head hanging, draw in belly, back arches backwards towards ceiling. Let belly hang towards floor so spine sinks towards floor. Alternate spine sinking/arching, note which vertical move. Repeat spinal move, when arching backwards let head hang, when spine sinks to floor lift head. Rest on back. On front, extend arms overhead on floor, arms/legs spread. Lift head to look up, push out belly. Note vertical. Repeat, when lowering head, look down/under. Lift shoulders to look under towards belly, pull belly in. Note vertical. Lift head, look up, push belly out, note vertical. Lower head, look under pull belly in. Note if can slide forehead along floor while looking under. If not, come on elbows a bit so forehead can slide along floor. On back, stick belly out, lower back lifts, back of head slides down along floor. Continue so top of head comes to lean on floor and tailbone gets planted to floor as belly protrudes, shoulders lift, whole back gets lifted from floor. On knees, interlace fingers, place hands on floor and head on floor so hands cup head, forehead against floor, roll body forward so back of head comes more into hands. Note vertical. Chin comes towards throat as roll towards top of head, pull belly in and exhale. Rest on back. On knees, elbows and forearms, palms to floor, pull belly in, look down under with head looking between legs. Reverse, lift head, push belly out/down, eyes look up. Note vertical. Rest on back. On back, stand feet, lift pelvis like beginning, note vertical. Interlace hands behind head, lift head. Keep the pelvis lifted until the lifting of head takes pelvis to floor. Alternate head/pelvis lifting. Arms/legs long, note spine.

ATM Lesson #041 – Katrin Smithback 2006-05-12: Day 15, S02 day 5

Arms sliding under front #1, on front

CD#3/T24 [71m] (Amherst, July 15, 1980) » play audio

No notes.

ATM Lesson #042 – Katrin Smithback 2006-05-12: Day 15, S02 day 5

Gluing lungs #2, varied positions

CD#3/T26 [48m] (Alexander Yanai #202) » play audio

No notes. [Read from AY transcript.]

ATM Lesson #043 – Katrin Smithback 2006-05-12: Day 15, S02 day 5

Tilting crossed legs & triangle arms, on back

CD#3/T27 [48m] [Awareness Through Movement Book Lesson #5] » play audio

On back, feet standing, R leg crossed over L, tilt legs R, explore inhale/exhale. Feet standing, palms together, arms straight in front, tilt triangle of arms to L. Return to cross leg tilt, note differences. Repeat OS. R leg over L, leave tilted to R, hands interlaced behind head, elbows together, lift/lower head, note movement of legs. Repeat OS. Feet standing, lift/lower head with interlaced hands, inhale as you lower, lift on exhale, note area of back pressing into the floor so head becomes lighter. Continue with breath independent of movement. R arm across chest to reach under L armpit towards shoulder blade, L arm reaches across to hold R shoulder, R hand lifts R shoulder to roll L then L hand lifts L shoulder to roll R, roll side/side, legs long then stand feet and continue. Continue, keeping head/eyes fixed forward looking at a spot in front of you. Allow head/eyes to roll with shoulders, then have head/eyes to roll opposite the shoulders. Return to cross-leg tilts to compare to beginning.

Editor's notes: From Moshé's book Awareness Through Movement (1972, 1990), Lesson #5: Coordination of the Flexor Muscles and of the Extensors.

ATM Lesson #044 – Katrin Smithback 2006-05-15: Day 16, S02 day 6

Frog legs #1, noting lower back, on back

CD#4/T01 [46m] (Alexander Yanai #117) » play audio

On back, note the curves of spine. Bend/straighten legs. Leave L leg standing, slide R leg long then bend and bring to stand, knee bends out to side. Leave R leg standing, slide L leg a little long and then bend without bringing to standing so the lengthening and bending is in a middle range. Pay attention to the lower back and how little involvement there can be exploring each leg one at a time and then both at the same time. Stand feet, hands interlaced behind head, lift head with hands, note change of spinal curves when lifting head. Leave head lifted and begin sliding R leg long and then bend, bend/straighten in mid range, knee to outside, noting breath or unnecessary activity with L standing leg. Repeat with other leg then do both legs at same time. Hold R knee with R hand, L hand behind head, bring head/elbow R knee towards each other. Repeat with arms switched. Both hands behind head, R knee/elbows together/apart. Both hands around R knee, head/knee together/apart. Return to just sliding R leg up/down, note difference. Repeat OS. Knees bent softly out to sides, slide one leg up/down, then other, then both. Stand feet, slide one leg up/down, then other, note changes from beginning.

ATM Lesson #045 – Katrin Smithback 2006-05-15: Day 16, S02 day 6

Frog legs #2, rolling head between hands, on back

CD#4/T03 [37m] (Amherst, June 18, 1980) » play audio

On back, roll head with R hand on forehead, explore 3 variations of how hand contacts forehead. Repeat with L hand. R hand behind head, leave elbow out to side, slide hand on floor so when hand goes L your head rolls to face R. Repeat with L hand behind head. R hand on forehead, L behind, move both hands to roll head, elbows move towards/away from each other. Sit, roll head with all the above variations. Sit cross-legged, R leg in front of L, roll head between hands continuously and switch legs so the L is in front. Explore speed of head rolling in relation to legs. Switch hands and repeat. On back, L hand on forehead, R behind, roll head, note breath, change rhythm so there are several breaths with one roll of head, the reverse relationship. Switch hands, repeat. Return to original moves of hands rolling head.

ATM Lesson #046 – Katrin Smithback 2006-05-15: Day 16, S02 day 6

Frog legs #3, rolling head between hands, on back

CD#4/T05 [17m] (Amherst, June 18, 1980 continued) » play audio

On back, roll head with each hand on forehead, then with back of hand on forehead, then hand behind head. Add rolling R leg in/out, with head then opposite. Do frog leg movement with R leg, rolling head with L hand then R hand. Change speed of head/leg so they don't match, one moves faster than other. Do just frog leg quickly, add L hand on forehead, rolling head slowly. Roll head with L hand slowly, bend/straighten R leg in sync with head rolling.

ATM Lesson #047 – Katrin Smithback 2006-05-16: Day 17, S02 day 7

Rolling up over elbow to sit, on back

CD#4/T08 [54m] (Alexander Yanai #3) » play audio

On back, imagine rolling up to sit. Hands interlaced behind head, translate head side/side. Leave elbows open, slide head/arms to R so R elbow moves in arc down and towards your side. Alternate R/L. Have L arm at 45 degree angle from side, on floor, roll head to look, slide R arm behind head to hold head near L ear, start rolling towards L so head/arm lift a little so weight starts going towards L elbow. Feel for when the quality shifts. Look for reversibility. Repeat OS. L arm at 45, lengthen R arm forward towards ceiling, allow head to roll L, weight coming onto L elbow, legs fall into “Z” sit position, shoulders lift from floor, elbow stays down and then reverse it. Both arms towards ceiling, lengthen R arm, roll up onto L elbow, reverse, come up on other side, alternate. Start with legs softly bent up in front over chest, arms extending forward, rolling side/side, coming up to sitting on each side, rolling across back with arms/legs in the air as roll to other side. Continue so that you come up onto your knees. Continue but keep head/shoulders lifted as roll across back but it's more across pelvis, speed it up. Roll to R, come up onto knees, switch legs in kneeling, go back down on L side.

ATM Lesson #048 – Katrin Smithback 2006-05-16: Day 17, S02 day 7

Arms sliding under front #2, on front

CD#4/T10 [36m] (Amherst, July 15, 1980) » play audio

No notes.

ATM Lesson #049 – Katrin Smithback 2006-05-16: Day 17, S02 day 7

Gluing lungs #3, on back & front

CD#4/T12 [38m] (Alexander Yanai #203) » play audio

No notes.

ATM Lesson #050 – Diana Razumny 2006-05-17: Day 18, S02 day 8

Tilting crossed legs with continuous eyes, on back

CD#4/T13 [40m] (Alexander Yanai #266) » play audio

On back, scan for side/side. Cross R leg over L, tilt legs R. Awareness of chain reaction of skeletal, sliding of torso relative to shoulder girdle. As the knees tilt let head follow to R, both return to center each time. Allow eyes to see horizon in continuous way. Repeat with L eye closed. Then with R eye closed. Note difference in turning with each eye. Return to both eyes open, repeat. Leave legs tilted R, L arm across chest, R hand on elbow or shoulder, pull R allow head/eyes to follow. Same position, but bring head/knees to middle, then return head to L, knees to R again. Eyes following continuously. Repeat with R eye closed. Then L eye closed. Repeat with both eyes open. Tilt legs R, turn head L, pull L arm across chest with R hand, both eyes open following with head. Stand, walk, turn, compare sides, repeat few moves on other side. Stand feet, lift pelvis high, slide arms under chest, lower pelvis, cross legs? Tilt legs R, head/eyes to R, return all to middle, both eyes continuous quality. When knees are R, note a tug on L elbow then return to center. Take arms out, rest with arms/legs long. Repeat but take head L when knees go R. Repeat with crossing of legs and arm switched. Stand feet, hug chest, hands to shoulder blades, cross R leg over L, tilt knees to R, leave there, take shoulder girdle R as head/eyes go L. Repeat with arm and leg crossing switch to other side.

ATM Lesson #051 – Katrin Smithback 2006-05-17: Day 18, S02 day 8

Pelvic clock, soles together, on back & sitting

CD#4/T15 [26m] (Alexander Yanai #416) » play audio

On back, stand feet, roll pelvis up/down. Sit, soles together, leaning on hands behind, roll pelvis forward/back, imagine clock under pelvis, 12 in front, 6 behind. Push belly forward towards R knee around 2 o'clock, roll around to 6, return to 2. Go towards 10, alternate between & 2. Go between 12/6. Lean back on elbows/forearms, roll between 12/6, pushing belly forward towards 12. Note knees open/close with rolling of pelvis. Alternate between 10/2 again. On back, soles together, roll pelvis between 12/6, pushing belly out/down towards 12 when roll there. Feel the ball of the pelvis and head. Sit, soles together, lean on hands, pelvis towards 12 then around the clock to 1 etc. all the way around to 12 again. Note parts of clock. Lean on elbows/forearms, circle clock clockwise then counterclockwise. Repeat on back with soles together. Stand feet, roll pelvis up/down, compare to beginning. Sit, soles together, lean on hands, roll pelvis forward/back. Stand, walk.

ATM Lesson #052 – Katrin Smithback 2006-05-18: Day 19, S02 day 9

Gluing lungs #4, on back & front

CD#4/T17 [36m] (Alexander Yanai #204) » play audio

No notes.

ATM Lesson #053 – Katrin Smithback 2006-05-18: Day 19, S02 day 9

Holding chin from behind head, sitting & lying

CD#4/T20 [43m] (unattributed) » play audio

Sit, explore L side of face with R hand, reaching arm around/behind head. Bring hand somewhere near chin, bring L hand forward on the floor, sliding it forward. Then side sit, “Z sit”, use your L hand for support and reach forward then up with the R elbow. Reverse legs and continue. ROB. On back, stand feet, hold head in same way, take head/arm to R/return, keep face towards ceiling. Straighten legs, bend both knees to R, feet to L then straighten, combine that with taking head/arm to R, add sweeping L arm in arc overhead and to the R side so you could eventually come to sitting with R leg in front, L back, keeping L hand on floor whole time. Go up/down. Sit with R leg in front, L back, R arm on chin again, hang head/arm towards floor then lift lower elbow a little feeling the connection down into the pelvis then take elbow R/L, start going down towards going onto back. Play with orientation, head at one end when lying on back, facing foot end when sitting. ROB. Start again from the back, keeping elbow on the floor as much of the time as possible from back to sitting. Sit with legs switched but still holding head with R hand/arm. Direct R elbow towards floor in front of L knee, eventually go all the way onto back then reverse. From back, come up on one side, return to back and come up on other side, holding head with R arm whole time. Continue but when sitting, flip knees to other side and go down on other side so it's a complete circle. On back, imagine rolling up to sit on each side without holding head. Do a few moves and feel how it is.

ATM Lesson #054 – Katrin Smithback 2006-05-18: Day 19, S02 day 9

Henpecking, on back, front & sitting

CD#4/T22 [45m] (Alexander Yanai #129) » play audio

On back, bring head forward. On front, propped on elbows, looking to horizon take head/face forward, note head getting taller/shorter. On back, knees bent, roll pelvis, take head forward when lower back is on floor. Hands on lower ribs, take head forward, ribs go down/back, hold ribs down as head lowers back to floor. Sit, soles together, hands behind head, take head forward, back rounding backwards, pelvis rolls back, chin comes forward/down. On front, on elbows, forearms parallel, rubber band from chin to floor pulling forward/down, bring shoulder blades together/apart. Sit, soles together, lean on hands, look up, take shoulder blades together/apart, take chin forward/back. On front, on elbows, one arm extended forward on the floor so all the weight is on other elbow, do same move. Repeat OS, then peck on back, on elbows. “X” on back, large stone to belly, arms/legs/chin lift, head falls back. More on front/back. Lift chin to come to sit.

ATM Lesson #055 – Katrin Smithback 2006-05-19: Day 20, S02 day 10

Tilting legs in/out, on back & sitting

CD#4/T23 [41m] (Mia Segal & Gaby Yaron, San Francisco 1978) » play audio

On back, scan, hip joints. Roll each leg in/out, one at a time. Bend knees, stand feet, tilt R leg out to R/return. Note pelvis response to leg. Tilt R knee R, at same time, slide R foot to L. Tilt R knee in/L, slide R foot out/R. Alternate tilting knee in/out, sliding foot opposite. R foot standing, tilt knee in/out like beginning, note differences, compare to L knee tilting in/out. Repeat with L knee. Tilt both knees in/out then side/side. Keep knees towards ceiling, roll pelvis L/R. Lower legs to side, leave there, hands behind head, lift/lower head. Add knees lifting when lifting head, lower knees to side when head lowers. Repeat OS. Soles of feet together, knees open to sides, non-habitual interlacing of hands behind head, lift head, note knees. Lift/lower head/knees same time. Sit, soles together, hands behind head, roll pelvis back, back round backwards, head lowering towards space between knees, add looking up with head, rolling pelvis forward. Lean on hands behind, feet standing, tilt knees R, look up to R, as knees return to middle, look down, go to other side, alternate side/side. Continue with legs keeping head/eyes on horizon. Note if moving forward. Continue without moving forward and then bring hands from floor and continue. Then allow the walking forward, then walk backwards. On back, legs long, scan, roll legs, locate hip joints. Stand, locate hip joints, bend knee, lifting leg to feel hip joint. Walk.

ATM Lesson #056 – Katrin Smithback 2006-05-19: Day 20, S02 day 10

Sitting rotation (dead bird)

CD#4/T27 [30m] (Awareness Through Movement Book Lesson #10) » play audio

Sit, R leg bent in front, L leg back, L arm up in front of face, lean on R hand, look at L hand as you turn around to the R. Stay turned, eyes look R/back to hand. Repeat with one eye closed then other then both open. Turn R, stay, take eyes L/return to hand. Do original move, turning around to R, note change. Turn around to R, put both hands on floor to R, turn head/shoulders L/R. Continue, turn head/shoulders opposite directions. Return to original turning to R. ROB. Sit, hands on floor to R, focus on something in front of you, turn head/shoulders R/L keeping eyes fixed on point. Play with variations of head/shoulders/eyes moving same/opposite directions. R hand on floor, L on top of head, tilt head/neck L/R, note pelvis, ribs. Return to reference turning.

Editor's notes: From Moshé's book Awareness Through Movement (1972, 1990), Lesson #10: The Movement of the Eyes Organizes the Movement of the Body.

ATM Lesson #057 – Katrin Smithback 2006-05-19: Day 20, S02 day 10

Come to side sit from front

CD#4/T30 [30m] (The Master Moves) » play audio

On front, explore direction head is turned, arm up on side of face, other arm down along side. Face to R, R arm up, L arm down, bend knees, feet in the air, tilt legs L, keep legs together. Have both arms up by head, tilt attached legs again and look to see the feet in the air. Add taking feet to L as before but only as far as you can still see the feet. You can stand your R hand to help and look over your R shoulder. Continue towards coming to sit. Repeat OS. Return to looking R, tilting legs L, start sending R leg back farther behind you so legs separate by sliding R leg along L, coming into “Z” position. Repeat OS. Alternate side/side, coordinate with the whole group.

ATM Lesson #058 – Dennis Leri 2006-08-14: Day 21, S03 day 1

Rolling pelvis #1, soles together, sitting

CD#5/T01 [58m] (Amherst, à la Dennis) » play audio

On back, long scan. Sit, lean on hands behind, soles of feet together, roll pelvis forward/back. Repeat without leaning on hands. Explore leaning on hands when far back then close to pelvis, then comfortable place. Note direction of fingers, try with fingers pointed backwards then forwards to note difference. Tilt top of pelvis forward, stick belly out, chin moves away from throat, then reverse. ROB. Sit, lean on hands, soles together, stay looking down so chin is to chest, roll pelvis forward/back keeping chin/head down. Return to allowing head to move with pelvis. ROB. Sit, lean, soles together, slide feet side/side. Stay with feet to R, roll pelvis forward/back again, note asymmetry then make rolling over sit bones symmetrical. ROB, scan. Sit, repeat on other side. On back, knees wide, soles together, roll pelvis forward/back. Note chin does opposite to what happened in sitting. Stop head from moving while rolling pelvis then allow to move again. Knees open, L ankle on R, roll pelvis, note knees. Reverse ankle crossing, repeat. Return to soles together. Sit, lean, soles together, roll pelvis forward/back, note head. Bring R knee towards floor, lift R hand, leaning on L, head stays forward. Return to both hands on floor. Repeat but lift L hand while R knee goes to floor. On back, think through on other side, then sit and do. On back, soles together, tilt legs side/side so knees/thighs go towards floor alternately. Repeat in sitting. Repeat original simple move of rolling pelvis forward/back, head/spine moving with pelvis.

ATM Lesson #059 – Diana Razumny 2006-08-14: Day 21, S03 day 1

Leg swing & footprint #1: flex/extend toes, ankle, knee & hip, on front & back

CD#5/T04 [50m] (Alexander Yanai #378, Bending the toes) » play audio

On back, bend knees, stand feet, lift R leg/foot in air, bend toes up/down. Note: breath, jaw, neck, chest. Repeat with L leg/foot. R leg in air, bend ankle without bending toes. Repeat with L leg/foot. R leg in air, bend ankle and bend toes up. Bend toes down, straighten ankle. Attention: breath, jaw, mouth, neck, chest. Repeat with L leg. On belly, legs spread, bend knees, inside edge of feet touching, bend toes up/down. Face L, stand hands, bend toes up/down. Attention: hands, neck, chest, face, breathing. Same position, bend ankles without bending toes. Attention: same parts. Add bending toes. Quicker. Repeat 4 & 5 with face to R. Attention: face, neck, jaw, hands, shoulder blades. Rest on back. On back, R leg in air, bend/straighten R knee without ankle/toe bending. Attention: breath, chest, face, jaw, neck making no changes there. Repeat with L leg in air. R leg in air, bend knee, ankle and toes up and then straighten, bend toes down. Attention: breath, face, eyes, mouth, neck, chest, hands. L leg. On belly, face L, spread/bend knees, touch inside edges of feet, straighten/bend legs. Stay with feet near floor, bend/straighten ankles without toes. Same position, stand hands, bend/straighten ankles, add toes bending up/down. Attention: breath, face, jaw, mouth, neck, chest. On belly, face R, knees bent, inside edge feet touch, bend/straighten knees, stay straightened, bend ankles, add bending toes up, add bending knees, so everything bends/straightens. Attention: breath, neck, arms. Same position, stand hands, bend/straighten everything. On belly, face R, legs long and joined, roll pelvis R/middle. Attention: breath, neck, hands. Extend R arm, continue. Quickly. Repeat with L hand standing, then pelvis swings R/L. Face L, extend L arm long, stand R hand, roll pelvis L. Stand both hands, face L, roll pelvis. Face R, roll pelvis. Quickly without disturbance to breath. Stand, walk.

ATM Lesson #060 – Dennis Leri 2006-08-15: Day 22, S03 day 2

Rolling pelvis #2, soles together, on back

CD#5/T05 [36m] (Amherst, via Dennis) » play audio

On back, soles together, explore comfortable distance between knees, take knees side/side, note 3 variations of head with knee tilts. Keep head in middle then let it go with, then opposite the leg tilting. Move head opposite legs, note movement of eyes then take eyes opposite head rolling. Then allow head to go with knees, eyes opposite the head again. Allow head to move the way that's easiest for you with tilting the knees, note belly. Soles together, R hand/forearm under lower back, tilt pelvis/legs side/side again. Change arms, repeat. Both arms under lower back, repeat. Arms overlapped under/behind back, soles together, roll pelvis up/down. Arms by sides, soles together, roll pelvis up/down, note knees together/apart. Roll pelvis down so lower back is off floor, roll head up/down then allow head to roll with pelvis rolling up/down. Legs long, hand on chest, one on belly, seesaw movement between belly/chest. Soles together, roll pelvis down, repeat seesaw movement. Quickly. Soles together, lower back flattened to floor, roll head up/down then add pelvis rolling again. Roll pelvis so lower back is against floor, chin away from chest, seesaw. Stand feet, lift pelvis, arms under, lower pelvis, soles together, knees open, roll pelvis up/down, allow head to move. Soles together, tilt legs side/side. Legs long, thorough scan from heels up to head.

ATM Lesson #061 – Diana Razumny 2006-08-15: Day 22, S03 day 2

Leg swing & footprint #2, flex/extend ankle/toes, on side

CD#5/T08 [56m] (Alexander Yanai #380, Pillows and swings) » play audio

On L side: (ref: swing R leg forward/back); think of R little toe then big toe; then other toes (more difficult). Touch little toe pad; then big toe. Touch each toe/s. Think pad of R heel circle. Trace circle of bottom of heel. Think of heel and toes. Think along outside edge of foot. Sense line, start with heel circle, come around bottom of heel pad, up outside edge up to toes, across top of toes, circle around big toe to trace back along bottom of pads to little toe. Stand, compare R/L legs, circle over R/L hip, sense R finger/toes, walk. On L side, think of the print of heel, edge and toes of R foot. Lift R leg and think of print of sole. Flex/extend ankle/toes sensing “print.” Quickly. Split attention between print/moving. Lift/straighten R (down), think sole: Flexed/hold ankle; Add toes flex/ext; quick/slow; Extended/hold ankle, flex/extend toes; Flex/extend ankle. Stand. Walk. On L side, lift/straighten R leg (in front), think sole: ankle flexed, think “footprint”, flex/extend toes; Note breath, effort in neck, face. Repeat, toes quickly, slow, pause. Lift leg in front, note ease/range. ROB. Hold ankle extended, flex/extend toes, quick/slow. Flex/extend ankle/toes. On L side, stand R hand, R leg straight (in front), think sole: flex/extend ankles/toes; add swinging leg backward/forward, knee soft; leg swing with ankle flexed only then extended only. Stand, walk. Stand on R leg, swing L leg forward/back; repeat with R leg, compare.

ATM Lesson #062 – Diana Razumny 2006-08-16: Day 23, S03 day 3

Leg swing & footprint #3, flex/extend ankle/toes, on side

CD#5/T09 [61m] (Alexander Yanai #381, Pillows right and left) » play audio

On back, join legs/feet, interlace hands on low belly: Attend to: breathing; little toe pads, all toes, footprint; each toe; breath. Legs joined, trace L sole few times: heel pad, along outer edge to little toe, along top of toes to big toe, around to bottom of pads back to little toe, return to heel pad. Repeat with R foot. Repeat with both. Pause, note breath. Trace line along root of toes between little/big toe, sense length of line. Repeat with other foot. Join feet, sense distance between little toes. Note breath. Join legs/knees, sense soles, note breathing: Flex ankles many times, Sense length of line from one little toe to other. Flex/extend ankles, quickly, feel through spine to head. Feet/knees/big toes stay joined whole time. Without digging heels into floor. Keep ankles flexed, flex/extend toes only, note back of neck. On R side, L leg straighten down lifted a little, straight line from shoulder to foot. Trace sole as above. Pause. Flex ankle/toes, swing straight leg a little forward/back. Pause, Extend ankle/toes, swing leg. Swing different flex/ext? Again with foot flexed, do quickly. Same on L side. Rest on back. On R side, straight L leg, bring straight leg forward, stay, attention sole: Foot flexed, flex/extend toes. Quickly. Pause, note breathing. Repeat with ankle extended. Flex/extend ankle/toes. Quickly. Pause, think it fast. Repeat all on L side, start with trace sole, toe pads, distance between little/big toes. Pause. Repeat flex/extend ankle, reverse coordination of toes flex/extend. Curl toes under when flexing ankle. Repeat on R side. Pause, swing whole leg forward/back. Faster/smaller. On L side, same with R leg. On R side, bend L knee, take leg behind, think sole, stay: Flex/extend ankle. Quickly. Pause, note breathing. Flex/extend toes. Note—breathing, back of neck, belly. Pause, Ankle flexed—flex/extend toes. Ankle extended—flex/extend toes flex/extend ankle while flex/extend toes opposite, quickly. Swing leg forward/back. Rest on back. Repeat on L side. On back, interlace hands on belly, feel breath under hands. Join legs/feet. Flex/extend ankles/toes together, without interrupting the breath. Note differences from beginning of lesson.

ATM Lesson #063 – Dennis Leri 2006-08-16: Day 23, S03 day 3

Rolling pelvis #3, soles together, on back, elbow propped

CD#5/T12 [23m] (Amherst, via Dennis) » play audio

On back, soles of feet together, roll pelvis up/down. On elbows/forearms, soles together, roll pelvis, allow whole spine and head to participate. Repeat, but keep head/eyes forward. ROB. Lean on R elbow and L hand, repeat pelvis rolling. ROB. Repeat on OS. On both elbows, repeat pelvis rolling, allow sternum to lift when rolling forward/down, head back, reverse, note shoulder blades. Lean on hands/arms, fingers pointing forwards, roll pelvis. On back, soles together, roll pelvis, note when chin comes to chest and then sit up and keep the same relationship of head to pelvis while rolling in sitting then return to allowing head to go up/back when pelvis rolls forward/down. ROB. On forearms/elbows, soles together, tilt legs, one knee comes to floor, allow head to move. Lean on elbows, soles together, take one knee to floor, circle to other side so other knee goes to floor, continue circling around, note head response. Repeat, reverse circle direction. ROB. Repeat circling but 5 quick in one direction then 5 the other.

ATM Lesson #064 – Dennis Leri 2006-08-16: Day 23, S03 day 3

Twisting, reaching arm, sitting with legs spread

CD#5/T13 [52m] (Alexander Yanai #358) » play audio

Sit, legs straight and spread, reach L arm across towards right foot, leaning on straight right arm. Repeat on OS. Sit, legs spread, hand on hips, thumbs backwards, roll pelvis back, elbows coming forward. Pause, take pelvis forward, elbows go backwards, let head look up. Same position, alternate rolling forward/back, head looking up/down, belly out/in. Return to reaching arm across, allow head to turn to look behind in direction turning, pause, look opposite. Repeat OS. Return to turning head in direction torso is turning with the reaching. Sit, hands on hips, thumbs backwards, elbows back, pelvis forward and bring chin down. Pause, reverse, elbows come forward, pelvis rolls back, back rounds backwards, head looks up. Alternate between last two. Return to easy way, alternating. Reach L arm to R foot, turn head L/R 5 times for each reach. Reach L arm again, head turns to look behind, allow L knee to bend and turn in, R knee bends and turns out. Repeat last two instructions on OS. Sit, lean back on arms, turn, allow knees to fold as pelvis dictates.

ATM Lesson #065 – Dennis Leri 2006-08-17: Day 24, S03 day 4

Rolling pelvis #4, around clock, on back

CD#5/T14 [58m] (Awareness Through Movement Book Lesson #6, à la Dennis) » play audio

On back, stand feet, roll pelvis up/down, note lift/lowering of lower back. Note breathing. Expand belly when pelvis rolls forward/down. Imaginary clock, 6 at tailbone, 12 at top of pelvis/sacrum, roll between 12/6, note head moves up/down on it's own clock. Note line between 12/6 on back of head/pelvis. Lift sides of pelvis alternately to roll between 3/9, 3 at R, 9 at L. Have head rolling side/side like pelvis. Imagine connection between head/pelvis so rolling pelvis up/down rolls head up/down. (use of image of rods coming out of nose and navel). Use same image rolling side/side between 3/9 so head/pelvis both move. Take pelvis from 12, 1, 2, 3, return. Continue on to 4, 5, 6, return to create 1/2 circle of clock. Head is following along the whole time. Repeat on other side of clock. Circle completely around clock with pelvis, head follows. Eyes float along in sockets. Reverse circling. Stand one foot, other leg long, circle clock. Same with other leg then with one leg crossed over other. Stand feet as beginning, circle around clock each direction. Take head around clock opposite to pelvis going around, switch directions of each.

Editor's notes: From Moshé's book Awareness Through Movement (1972, 1990), Lesson #6: Differentiation of Pelvic Movements by Means of an Imaginary Clock.

ATM Lesson #066 – Diana Razumny 2006-08-17: Day 24, S03 day 4

Leg swing & footprint #4, bent leg swing, head/shoulder, on side

CD#5/T16 [55m] (Alexander Yanai #382, continuation) » play audio

On R side, stand L hand in front of chest on floor, lift L leg, move forward/back, knee bends when leg goes back, note torso response. Repeat on OS. ROB. On R side, lift L leg: Attention to toe pads of L foot, the heel pad, the outer edge of foot Trace footprint. Repeat with L knee bent, foot behind. Swing leg back, L hand on floor in front of chest, Allow head and L shoulder to go forward. Attend to sole of foot. Quicker. Switch sides, repeat above on OS. On R side, L hand on floor in front, lift L leg, attention to sole of foot: Swinging leg back, take head and L shoulder back. Quicker, Attention to even distribution along back side. ROB. Repeat OS. Return to R side, swing leg forward, head/shoulder goes backward. Quicker, lighter, ROB, OS (bottom arm under head bent?) Return to R side, swing leg forward, head/shoulder forward. Quicker, lighter, OS, ROB. On R side, stay with L leg back bent backwards, attention sole: Ankle flexed, curl toes down several times. Quickly. Ankle extended and lift toes. Quickly. Flex/extend toes/ankle in opposite directions. Slowly increase speed. Make circles with heel. Change direction. If not clear, lie on back to circle heel on floor. ROB. Repeat OS. On R side, swing leg forward/back, attention to sole: head goes towards leg in front the head goes back when leg swings back. Repeat OS. On back, bend both knees, stand feet, lift front of foot and curl toes under, make circles with both heels, legs moving in opposite directions. Change direction. Repeat with toes bent up.

ATM Lesson #067 – Dennis Leri 2006-08-18: Day 25, S03 day 5

Tilting pelvis forward and back, on front, knees & forearms and sitting

CD#5/T18 [55m] (Alexander Yanai?) » play audio

On back, note breath. On front, palms down near head, bring knees wider than feet. Bring R knee a little more out to R and switch direction facing. Repeat OS. ROB. On front, knees wider than feet, tilt top of pelvis back so pubic bone goes into the floor then opposite, rock forward/back. Same position, knees wide, top of pelvis tilted forward, tail lifted, feel movement of breath. Repeat but with pelvis tilted so pubic bone is towards the floor. Return to rocking top of pelvis forward/back; explore variations of using gluteus the note using gluteus. Repeat, attention to the sit bones moving and sliding up/down of spine tail to head, effect on the sternum. ROB. On front, continue widening of knees to sides then circling under hip to come onto knees and forearms, end up with forehead on floor. From there, take head to look up/down. On elbows/knees, lift R knee/foot. Repeat OS. Alternate lifting legs then quickly. On elbows/knees, look up/down, belly sinking towards floor, alternate with back arching back towards ceiling. Repeat movement of torso but have head go incongruent direction, i.e. when belly is dropped forward look down with head, as back arches back towards ceiling look up with head. On elbows/knees, take sit bones towards heels then return. On knees/head, hands on lower ribs (thumbs forward, fingers to back), take pelvis towards heels again. Sit cross-legged, hands on lower ribs again, flex/extend torso rock on sit bones, look up/down with head, note movement of lower/floating ribs. Stand, hands on lower ribs, sense breath, tuck tail under and hold to note breath; then reverse direction of tail so it's pointing back and sense breath; then letting pelvis just find “middle” and sense breath without hands on ribs.

ATM Lesson #068 – Diana Razumny 2006-08-18: Day 25, S03 day 5

Leg swing & footprint #5, straight leg swing, hold top bent leg, on side

CD#5/T20 [58m] (Alexander Yanai #383) » play audio

On back, legs joined, hands on belly, note breathing: Contract legs, note: breath, chin to/away from throat; Flex/extend toes/ankle, neck/breath ease; Continue, tighten legs, note neck/breath ease; Soften easier so won't disturb breath; Flex/extend toes/ankle in opposition, Quickly; Only R foot, only L, both, quick/sloppy. On R side, L hand in front on floor, extend L leg long, swing back/forth: Head/shoulders towards leg, so torso flex/extend bends; Change direction of head to move opposite leg; Add ankle/toes flexed; Ankle flexed, toes curled under; Ankle/toes extended. Leave ankle extended, bend toes up; Continue, change head/shoulders towards leg again; Swing light/easy, ankle/toes free. ROB. Repeat OS On R side, L hand on floor, bend L knee, swing leg keeping it bent: Head/shoulders same direction as leg Repeat on other side. Breath: inhale—leg back/exhale—leg forward. Quicker. On R side, lift/bend L leg: Foot behind, heel towards butt; Straighten/bend knee, heel to/away from butt, Faster; Flex/extend ankle/toes with foot behind. Faster; Heel close to butt, circle with heel; On back, circle heel, return to side, note leg bones; Straighten/bend knee, add ankle flexed, careful knee; Continue, ankle extended, Quickly. ROB. Repeat OS. On R side, take leg back, bend/straighten knee: Ankle flexed. Faster. Careful with knee; Add toes curled down; Ankle extended/toes curled down; Ankle extended/toes lifted up, Faster. ROB. On R side, legs bent, R arm extended above head, L hand holds L ankle, lift/lower leg/head. Knee/foot stay at same height when lifting. L elbow must bend. Faster. ROB. Repeat OS side. Swing leg freely forward/back.

ATM Lesson #069 – Dennis Leri 2006-08-18: Day 25, S03 day 5

Rolling pelvis #5, around clock, on back, elbow propped

CD#9/T23 [40m] (à la Dennis) » play audio

On back, soles together, prop up on elbows, roll pelvis up/down (12/6 o'clock), attention to whole spine curving forward/backward. Same position, roll pelvis towards 3/9, taking knees towards floor alternately. Sit, soles together, lean on hands, pelvis 12/6. Explore fingers back or forward, leave forward. Same position, roll pelvis 3/9. Think of numbers as raised, start going around clock from 12 to 3. Continue on to 4, 5, 6, continue back and forth with 1/2 circle around R side of clock. Repeat gradually around L 1/2 of clock. Same position, start at 6 going side/side, gradually adding numbers until you reach 12 approaching from R/L sides alternately. Same position, circle around clockwise then counter clockwise. Do quickly.

ATM Lesson #070 – Dennis Leri 2006-08-21: Day 26, S03 day 6

Rolling pelvis #6, leaning on elbows, on back

CD#6/T03 [61m] (Amherst, 1980) » play audio

On back, scan for 5 lines. Soles together, leaning on elbows/forearms, rolling between 12/3. Continue on to 6 to create a 1/2 circle. ROB. Come back to circling but around other side of clock. On back, soles together, circle around top 1/2 of clock, starting gradually. Repeat around bottom of clock. Circle completely, note circle of head. Make circles with pelvis one direction, head other. Break down head/pelvis going opposite by going just side/side in a line between 3/9 and 12/6. Roll pelvis down to 12, tail down with chin to chest and start taking head/pelvis in opposite directions gradually, hour by hour. Stand R foot, L leg long, circle pelvis around clock. Sit, lean on hands, soles together, roll 12/6.

ATM Lesson #071 – Diana Razumny 2006-08-21: Day 26, S03 day 6

Leg swing & footprint #6, hold top bent leg, lift/lower head/leg, on side

CD#6/T04 [65m] (Alexander Yanai #392) » play audio

On R side, think foot prints, lift L leg, swing leg: Swing straight and bent leg; Swing straight L leg, head/shoulders towards leg; Repeat with bent leg; Repeat leg swings with head/shoulders going opposite leg. Repeat all on OS. On R side, extend R arm long overhead, L hand holds front of middle of lower L leg, lower leg stays parallel to floor: Lower L leg towards floor and lift head, reverse; When head lifts, L leg touches R, teeter; Push leg into hand to help lift head as leg lowers as if to sit. Repeat on OS. On R side, hold lower L leg with L hand, swing leg forward/back: Add head moving forward/back, bending torso forward/back; Repeat with head/shoulders moving opposite leg; Think of pivoting around the R hip joint on floor; Repeat, OS. On R side, R arm long overhead, hold lower L leg near knee: Swing L leg forward/back; Allow rolling to belly when leg swings back; Straighten R leg and protrude belly, head moves back; Think of heel going towards back of head; Repeat OS. On R side, hold lower L leg under kneecap, straighten R leg forward, prop head up on R hand, lean on elbow: swing L leg; lower knee to floor to come to sit; Legs spread more as come to sit, L heel to butt; Repeat OS. On R side, L hand on floor, swing straight leg forward/back: Head forward/back towards swinging leg; Head/shoulders away from leg; Repeat variations with knee bending and straightening. Repeat OS. At end, use to swing up to sitting.

ATM Lesson #072 – Diana Razumny 2006-08-22: Day 27, S03 day 7

Leg swing & footprint #7, roll to front, hold legs behind, on side, elbows & knees

CD#6/T05 [47m] (Alexander Yanai #393, continuation) » play audio

On R side, L hand on floor in front, note sole tracing of L foot, swing leg forward/back freely. Variations: leg with head together/opposite, straight legged, ankle flex or extended, toes curled/uncurled. Repeat on L side. ROB. On R side, L hand on midcalf, bring knee towards face then away. R leg straight down under pelvis. Take leg back, behind, push belly out, roll to belly. Pause, return to belly, holding leg, stand R hand, lift head/leg, pushing belly forward. Repeat OS. Hold below knee, R leg straight down under: swing forward/back—belly out in extension, roll to belly. On belly, holding leg, stand R hand, lift/lower head/leg. On front, hold both legs from behind, lift head/legs from floor, look up with head/eyes, back of head falls back. Rest on front. Pull belly in, lifting from floor, many times then quickly. Pause, turn head to side, repeat pulling in belly, turn head to other side, repeat with belly. On front, hold R leg with R hand, L hand in pushup position, lift/lower head/leg, roll to L side, return to belly. (repeating from above on OS). On front, elbow propped, open knees to sides, slide knees up towards elbows, come onto knees/elbows. On knees/elbows, lift R leg up behind, knee bent, leave knee at same height, bend/straight. Add ankle/toes bending/straightening. Elbow propped, knees open to sides, inner side of knees/feet touch floor, push belly out into floor, pubic bone lifts, tailbone up towards ceiling, slide knees up to sides, come onto elbows/knees. Repeat above, on hands/knees instead of elbows. Lift leg high in air behind, leave knee lifted, bend/straighten knee/ankle/toes. Add head dropping forward with straightened leg, lifted looking to ceiling with bent leg. ROB. Repeat OS. On back, stand feet, push belly out, push into elbows, lift shoulders, slide onto top of head.

ATM Lesson #073 – Dennis Leri 2006-08-22: Day 27, S03 day 7

Rolling pelvis #7, on back, sitting and leaning on elbows, standing, on knees

CD#6/T09 [44m] (Amherst, 1980) » play audio

On back, stand feet, circle pelvis around clock. Soles of feet together, roll around pelvic clock each way, head going opposite. Start pelvis at 9, head at 3 and go 1/4 arc with each towards 12. Repeat with arc towards 6 with each. Gradually work through all the 1/4s. Come onto elbows, circle. Repeat while sitting, leaning on hands. Stand, think of tailbone, tilt so tailbone goes forward/back the shift side/side, circle tailbone to outline a clock on the floor. Stand on knees, repeat, note what chin does. Kneeling on knees, circle top of head, drawing a circle on ceiling. Kneeling, draw circle with tailbone and top of head. On back, feet standing, roll pelvis 12/6. On back, soles together, circle around clock.

ATM Lesson #074 – Dennis Leri 2006-08-23: Day 28, S03 day 8

Lengthening straight leg with arms overhead #1, on back

CD#6/T10 [56m] (Alexander Yanai #268) » play audio

On back, arms extended overhead on floor, stand R leg, L leg long and out to L little, L leg roll out to L little, lengthen L leg/heel a little. Repeat small/quick. Repeat on OS. Stand feet, lift pelvis, slide forearms under lower back, lower pelvis, stand R leg, lengthen out R leg. Repeat OS. Arms overhead on floor, stand R leg, L leg out to L, lengthen and lift L straight leg. Repeat OS. Arms overhead, stand R leg, L leg out to left, lift/leave lifted L leg, lift/lower R hip, L legs stays same distance from floor. Repeat OS. Arms behind back, R leg standing, lift/leave L leg in air, lengthen out L heel. Repeat OS. Arms overhead, stand R leg, lift/leave L leg up, take L leg side/side while lifted. Pause, repeat quickly. Pause, lift/lower straight L leg. Repeat OS. Same position, lift/circle L straight leg in air. Pause, lift/lengthen L leg in air. Repeat OS. Stand both feet, arms overhead, roll pelvis exactly up/down (12/6 o'clock). Repeat with R leg standing and L lifted in air. Repeat OS. Stand both feet, circle pelvis around clock, note knees moving towards/away from you. Pause, take pelvis R/L between 3/9. Pause, circle pelvis again, let head go around clock as well, do smaller/quicker.

ATM Lesson #075 – Diana Razumny 2006-08-23: Day 28, S03 day 8

Sitting on chair with one sit bone off chair #1

CD#6/T13 [45m] (Alexander Yanai #508) » play audio

Sit R sit bone on L edge of chair, feet spread equally on floor, facing forward with L sit bone off chair, R hand on chair. Tilting head/body to R, note torso/spine bending, L sit bone drops down, L side gets long. As head comes up, L sit bone comes back up. Stand, walk, what's different? Compare sides. Sit, same position, extend L arm straight forward. Take L arm/head forward. Add taking L hip joint/knee back when arm/head goes forward. Continue, change so head goes back with hip, with chin going forward away from throat few times then back towards throat. Repeat but change so shoulder comes back with hip and head goes forward. Sit, same position, take just arm/shoulder forward/back. Now take shoulder back and hip forward. Stop, tilt head to R, L hip drops, compare to before. Stand, walk. Attention to pelvis, shoulders, weight on each leg. Sit as before, lift L arm to ceiling, R hand on chair, turn head and arm to look to R, arm starts to lengthen to ceiling with turning. Switch to looking L. Note L sit bone. Alternate turning L/R. Arm to ceiling is like axis to turn around. Pause, tilt head to R, note difference. Continue tilting head R, lower L shoulder, return both to middle, start bringing L shoulder up to L ear when return to sitting up, arm stays hanging. Stand, walk. Sit same way, extend L arm to ceiling, leave it long and turn head to look under arm to L, note L sit bone. Then turn to look R, alternate. Change head to look over L arm instead of under armpit. Note R sit bone. Stand, walk. Sit on R sit bone again, hold chair with R hand, L arm up, lower head forward, then lift head to look up/back, arm goes with head a little. Attention to L sit bone. Repeat but take head/arm opposite directions. Walk, turn R/L, note differences. Sit on R sit bone, R hand holds chair, head tilted to R shoulder, L arm extended up, palm faces in, turn nose to L to ceiling, rotating around R arm with head resting on shoulder. Leave L arm back as when turned L and take head to look R/down. Alternate looking L/R with arm going opposite head. Head stays resting on shoulder. Stand, walk. Sit on R sit bone, R hand on chair, do first move of bending to R. Note L sit bone going up/down compared to beginning. Add lifting L shoulder towards head as bend to R. Quickly. Repeat last move except take L shoulder forward/back instead of up/down. Stand, walk.

ATM Lesson #076 – Dennis Leri 2006-08-24: Day 29, S03 day 9

Lengthening straight leg with arms overhead #2, on back

CD#6/T16 [62m] (Alexander Yanai #269) » play audio

On back, arms overhead on floor, stand R foot, L leg long a little to side, lift L leg, circle leg each direction. L leg lifted again, lift/lower R hip, repeat quickly. Repeat OS. Soles together, arms overhead, circle pelvis. Soles together, arms overhead, lift R leg a little from floor, take R knee in arc towards R shoulder. Same position of R leg, lift/lower leg. Same position of R leg lifted, lift/lower L hip. Repeat position, circle knee each direction. Repeat all variations on other side. Return to soles together, circling pelvis. Stand feet, knees touching, feet apart, slide knees against each other, tilting legs side/side. Leave R knee inside, extend knee away, stay, lift/lower R foot. Same position, R knee tilted inward, slide heel towards butt keeping knee bent. Knees together, feet wide, slide R down/away, L knee helps in whatever way. Repeat, leave R knee lengthened in middle, move L knee, R passive. Repeat OS. Alternate extending knees in middle and down. Soles together, R knee to floor, repeat with L knee then alternate R/L. Return standing one foot, lengthen/lift other straight leg. Repeat OS.

ATM Lesson #077 – Diana Razumny 2006-08-24: Day 29, S03 day 9

Leg swing & footprint #8, swing leg on side and standing at chair

CD#6/T18 [50m] (Alexander Yanai #394) » play audio

On R side, lean on L hand, extend L leg down, attention to sole of foot, swing leg forward/back. Variations: as leg goes forward head/shoulder goes back; as leg goes forward head/shoulder goes forward. Continue leg swing: flex/extend toes; flex/extend ankle; combine toes with ankle in same direction and then opposite. Repeat above on OS. On R side, L hand on lower L leg, bring knee/head forward towards each other and then away and backwards. Belly comes forward when you bend backwards. Repeat with hand closer to knee. ROB. Repeat on OS. On front, hands on floor near shoulders, lift R leg backward, when it's back, bend knee so heel comes towards pelvis, ankle flexed, lean on hands, elbows in air. Repeat without flexing ankle, foot loose. Do with knee and ankle both loose without emphatic movements but smooth and soft. Repeat with other leg. ROB. On front, stand hands, bend knees and ankles, lift upper body, straightening elbows, head falls back. Bring head forward then repeat, loosely, softly, front lengthening. ROB. Stand at R side of chair, L hand on the backrest, lift R leg backwards, bend it and bring foot towards back. (leg comes a little out to side rather than straight back) Hold R lower leg with R hand, take leg back, and allow head/shoulders to come forward/down towards floor. Rest standing. Lift R arm and head, allow both to go backwards loosely, legs both straight. Add taking the R leg back with head/R arm. Think of heel coming towards head in back. Loosely, easily. Switch to having L hand on seat of chair so bent forward lower. Return to hand on backrest, R hand on R knee, direct leg backwards. Add head going back loosely with leg. Stop, walk, note differences in sides. Stand on other side of chair and repeat the sequence on OS. Stand with L side to back of chair, L hand on backrest, swing leg forward/back, take head towards knee in front, let head hang back when leg goes back. Add R arm swinging also, bringing hand towards foot in front and back. Think it free and easy, breathing. Rest. Repeat but take R arm down to floor in front when R leg is up behind and reverse so body moves more as one piece, the arm is a continuation of the body, like a stick from the hand down to the knee, the knee can be soft and bend at end of movement. Rest. Turn to L, repeat on OS.

ATM Lesson #078 – Dennis Leri 2006-08-25: Day 30, S03 day 10

Sitting on chair with one sit bone off chair #2

CD#6/T19 [61m] (Alexander Yanai #509) » play audio

Sit on chair, just on R sit bone, legs spread, feet/knees symmetrical & forward, take L knee forward/back. Pause. R hand on chair, take head L/center. Add lifting L shoulder to L ear, L hip lifts, shortening L side. Pause. Put L hand over head to R temple, continue shortening L side. Stand, walk. Switch to sitting on L sit bone, L hand on chair, bend head to R, R ear to shoulder/shoulder to ear, face stays forward. Pause, R hand to L temple, shorten side again. Stand, walk. R sit bone on chair, bend head to R, L side lengthens. Add R hand on chair, L shoulder lifting, bend R elbows. Stand, walk. L sit bone on chair, repeat OS. Stand, walk. R sit bone on chair, R hand on chair, take L foot back and stand on toes, bend R/L, L arm hangs, lowers when head goes L. Return to sitting with legs spread, feet flat, repeat bending R/L. Add L arm lifting while bending. Continue but with L leg back resting on toes. Note L arm goes lower to floor. Stand, walk. Sit on L sit bone, repeat OS. Stand, walk. Sit on R sit bone, R hand on chair, take L foot back, reach L hand to hold middle of lower leg, take head R/L again. Note when you lift leg. Lift L arm/leg, keeping arm straight as head bends to L. Stay with head in middle, take arm/leg forward/back. Return to head tilting L while lifting L arm/leg. Stand, walk. Repeat OS. On R sit bone, R hand on chair, L leg back, leaning on toes, extend L arm to side, turn back, head and arm to R. Continue but with both feet standing. Repeat with L leg bent back on toes. Stand, walk. Sit on L sit bone, repeat OS. Sit on R sit bone, R hand on chair, L arm up, turn everything R while taking head/eyes L. Repeat with L leg back on toes. Return to feet equally on floor. Stand, walk. Sit on R sit bone, R hand on chair, hold L lower leg with L hand, lift leg. Pause, without R hand on chair, bend R/L, head/leg, all go together. Continue but take head to opposite side. Repeat OS. Return to same thing, let head go with everything else R/L, bending side/side. Then switch so head goes opposite again. Stand, walk.

ATM Lesson #079 – Diana Razumny 2006-08-25: Day 30, S03 day 10

Leg swing & footprint #9, swing leg on side and standing at chair

CD#6/T20 [62m] (Alexander Yanai #395) » play audio

On R side, swing leg forward/back in all preceding ways, combine head going towards or away from leg, the foot, the toes. Then, while swinging, allow knee to be loose and heel to go higher when leg goes back, and leg freely straightens when forward. Switch to OS. Face back of chair, L hand on backrest (to the right), lift R arm and head up and back with R leg swinging backwards with soft knee, light and easy. Add bringing everything forward, head/arm down in front, leg/knee up in front. Go back/forth. Rest standing. Hold chair with R hand and swing R leg, have L arm up in air, go forward and back as before but with L arm and R leg, folding forward then swinging leg back, arm/head go up/back. Softly, from your middle: belly pulls in when forward, pushes out when backward. Return to holding chair with L hand, swing R arm/leg as before and compare. ROB. R hand on chair, swing L arm/leg—Think center goes forward/back opposite the arm/leg. Think all limbs while moving. Think sole of L foot. Pause. Same position/move, think of L sole, start to take L hand back a little, lift L foot a little, thinking sole in detail. Think back of leg from heel to knee, from knee to hip, from hip to neck/head. Allow head to fall back. Think fingers, hand, arm. Think of R leg up through front. Then do whole swinging move again, note difference. Pause, just think it 5 times, whole body in mind, with sense of continuity/ease. Do few moves. Rest standing. Change other side of chair, swing R arm/L leg. Get feeling of swing. Pause, swing and stop during some point of the movement and hold that position while thinking of full swing. Do a few moves, pause, think it, do it again. Other side of chair, swing L arm/leg again. ROB. Stand, lean on R side of chair seat with L hand, swing R arm/leg, L knee bent a bit. Hold a moment while head, arm, leg are up/back like a statue and think of bending backwards more. Swing again with a rocking forward/back. Stand, lift R arm up, R knee behind, head behind, keep this shape, bring L hand down to seat of chair to rock the shape up/down, all movement around L hip joint. Gradually take L hand to floor, keeping shape. Other side of chair, hold shape with L arm, head, R leg and pivot over L hip joint again. R hand on chair and eventually to floor. Return to back of chair, L hand on backrest, R arm/leg swing back/forward, bending in middle like before. ROB. Stand, repeat on other side.

ATM Lesson #080 – Dennis Leri 2006-08-25: Day 30, S03 day 10

Lengthening straight leg with arms overhead #3, on back

CD#6/T23 [50m] (Alexander Yanai #270) » play audio

On back, feet stand, roll pelvis up/down, thinking lower back lift/lower. Repeat with soles of feet together. Quick. Stand R foot, arms overhead, lift R side pelvis. Do other side. On side, hip/knees at right angle, lift/lower top leg feeling hip joint, quicker. Repeat OS. Stand R foot, R hand on L temple, L arm long overhead, slide head/shoulder R, lift R hip. Repeat, stay bent to R side, lift/lower R hip, quickly. Repeat OS. Stand one foot, repeat the side bend from before, take hand that was overhead down to hold in front of knee/shin of standing leg, stay there, lift/lower hip on that side. On front side, bend knees, bend down to R side to hold in front of R knee, L arm extended overhead on floor, lift/lower L arm. Leave arm down and lift R knee, then lift arm, head and knee together. On back, stand R foot, hold in front of R knee, L arm overhead on floor, lift hip, look up at L hand. Repeat OS. Repeat, add arm that's overhead on floor slides more overhead towards overhead. Quickly. Repeat OS. Stand both feet, roll pelvis up/down. Soles of feet together, roll pelvis up/down, quickly.

ATM Lesson #081 – Diana Razumny 2006-11-06: Day 31, S04 day 1

Hooking the big toe #1

CD#07/T01 [50m] (Amherst, 1980) » play audio

Walking and on back scan, feel length of legs, roll each leg in/out. Sit, soles together, lean on L hand, hook R big toe with R index finger/thumb; lift lower foot, straightening knee, foot towards ceiling. Roll to lie on back, continue lifting foot towards ceiling while lying on back. Note difference of L leg being long or bent. Add L hand under head, lifting head at same time lift foot. Lift foot towards ceiling, straightening leg, wave leg side/side. Continue as if to roll all the way to R side, bend knee to return to back. Hold head with L hand again; while straightening R leg, lift and take head L. Hold head with L hand, hook R toe with R index; lift head as roll R, extending leg, bending leg to roll to back and lower head. Stay rolled to R, leave R leg on floor, holding toe; take head/torso back towards lying on back. On back, hook R big toe, L hand behind head, lengthen R leg towards L, rolling L. Leave R foot to floor to L, do small movement of taking torso back. Same holds, roll side/side, leg bent while on back, straighten leg when to each side. On back, lift/lower foot/head to ceiling, note change from beginning. Sit, lift/lower R foot, leaning on L hand behind. Stand, walk, note hip joints, walk quicker, listen to rhythm. On back or sitting, imagine what you can remember from lesson on other side. Stand, walk.

ATM Lesson #082 – Yvan Joly 2006-11-06: Day 31, S04 day 1

Head circles #1, sitting

CD#07/T05 [67m] (Alexander Yanai #50) » play audio

Sit, cross legs, lift/lower head, note top of head, note breath, belly, lower back. ROB. Sit, lean on hands behind, lift/lower head, feel through whole self, note if straight in middle, comfortable range. Switch crossing of legs, lean on hands, play with direction fingers are pointing, note movement of head in conjunction with rotating arms/hands. Reverse connection between head/arm position. Turn fingers forward and lift head, lower head when turning fingers backwards (differentiation). ROB. Sit without arm support, lift/lower head like beginning. On belly, prop on elbows, sphinx position; lift/lower head. Pause, get taller/shorter from head in sphinx. Pause, lean on extended arms, lift/lower head, return to elbows, lift/lower head. On back, prop on elbows, lift/lower head. Repeat with eyes differentiated, looking opposite head movement. On hands/knees, lift/lower head, feel through to tail. Continue head, lower back going opposite direction (differentiate). Lifting head, round back backwards, head down, lower back/belly forward. Return to coordinated move with head/pelvis/low back. ROB. Return to hands/knees, coordinate eyes with movement then reverse eye movements. On elbows/forearms and knees, lift/lower head, coordinate movement of licking with tongue. On knees, hands on hips, lower/lift head. Note direction of elbows: forward when head is down, back when head is up. Then reverse elbows. Pause sitting, return to elbows coordinated with head lift/lower. Note when you would sit back with pelvis. Overlap hands on lower back, continue lift/lower head, note elbows. Sit cross legs, hands on hips, lift/lower head, note clarity, compare to beginning. Hands on thighs, repeat. Stand, lift/lower head.

ATM Lesson #083 – Diana Razumny 2006-11-07: Day 32, S04 day 2

Hooking the big toe #2

CD#07/T08 [49m] (Amherst, 1980) » play audio

On back, roll legs, hip joints. Sit, lean on L hand, hook R big toe with R index; lift lower R leg/foot. Note elbow/knee relationship, take in/out. Continue, take inside of R leg to floor, turn to look R. Note torso flex/ext, tall/short, look around to R. ROB. On back, hook R toe, lift/lower leg, L hand behind head, elbow/knee in/out. Sit, lean on L hand, hook toe, take to L of L leg, note where can see around to L. Stay with foot to L, look R/forward with head/eyes. Combine head/legs opposite direction, looking over shoulders alternately. Return to looking around to L, compare. Sitting, return to knee/elbow in/out. Take R leg to R, farther, inside of R leg on floor, continue move, take head/leg opp; stay to R head/eyes opposite dir. Return to all to R. ROB. Same position, take R leg to L, looking around to L, stay to L, take head/eyes in opposite dir. Return to turning all to L, note differences. Same position: lift/lower foot; knee/elbow in/out; continue so R leg comes to floor to R, then around to L; stay to R, lift/lower L knee. Think L knee to ceiling. On back, hook R toe, knee/elbow in/out. Switch arms/legs, imagine same movements. R hand behind head, hook L big toe with L index, lift/lower foot; take knee/elbow in/out. Sit, compare L/R sides of lift/lower foot and elbow/knee in/out. Spiral to standing, taking R leg over to L of L leg.

ATM Lesson #084 – Yvan Joly 2006-11-07: Day 32, S04 day 2

Drawing knees up, frog-like, on back

CD#07/T10 [27m] (Yvan's ATM for FI) » play audio

On back, note orientation of kneecaps/toes, bend knee of foot rolled out, sliding foot along floor to pelvis. Continue until knee bent completely, roll foot to standing, knee over foot. Leave there, repeat with other leg. Continue with one leg sliding up and let foot come away from floor when bent as far as possible so hip keeps bending, bringing knee over chest, reverse, taking knee out to side until leg comes straight again. Imagine someone's hands on you, doing this for you. Do each leg individually then both at same time. Slide legs up to standing, take knees in/out, look for place of balance. Leave in middle, lift/lower R foot, dropping it, vary dropping R/L, looking for comfortable middle. Repeat with L leg. Stop, feet standing, knees in/out, find neutral, open knees, slide outer edges of feet down/away from pelvis.

ATM Lesson #085 – Yvan Joly 2006-11-07: Day 32, S04 day 2

Head circles #2, sitting

CD#07/T12 [16m] (Alexander Yanai #86) » play audio

Sit, legs crossed, lift/lower head, track nose, thinking midline. Repeat, track chin; move from nose, lips, chin, R ear. Tongue out, to upper lip with lift, to lower lip with lowering head. Reverse relation. Imagine chain hanging down front/back.

ATM Lesson #086 – Diana Razumny 2006-11-08: Day 33, S04 day 3

Hooking the big toe #3

CD#07/T13 [55m] (Amherst, 1980) » play audio

Hook L big toe: lift/lower; knee in/out; inside of L leg to floor; head/eyes look around to L with leg; take head/leg opposite; stay with leg to L, take head/eyes opp; return to taking leg to L, turning everything around; leg stays to L, lift/lower R knee, think up then middle. Repeat on R. Hook L big toe: Take L foot to R of R leg; Stay to R, take head/eyes opp; Take leg/head opposite direction; Take L leg all way around L/R; Repeat on R. Lean on hands, feet standing wide: Tilt knees side/side; Tilt one knee in/forward; Repeat with other knee; Alternate knees, down slow, quick up; Knees to middle, keeping both towards middle. On back, hand behind head, hook toe, lift/lower foot/head: Take elbow in/out knee; Switch hand hold to inside of arch; Then outside edge. Repeat OS. Sit, lean on hand: 3 variations—index hook, inner arch, outside edge; repeat OS. Lean on hands, take knees to floor middle/front.

ATM Lesson #087 – Yvan Joly 2006-11-08: Day 33, S04 day 3

Folding forward, elbows to knees, use frog legs, on back

CD#07/T15 [22m] (Yvan's ATM for FI) » play audio

On back, stand feet, knees in/out, feel for balance point. Bring hands to forehead, noting trajectory. Bring one hand to forehead in most direct route. Alternate arms, note path of elbow. Bring one hand to head, leave it there and bring the other. Stay hands on forehead, slide hands towards top then back of head, sliding fingers into being interlaced, ending with elbows out to sides; bring elbows together. In front, lift head with help of hands. Arms alongside, slide both feet, bending knees out to sides, circle knees over chest; note similarity to bringing elbows together/lifting head. Legs long, return to hands coming to head, behind head as slide legs up, knees opening to sides then bring elbows over knees and elbows forward, lifting head so elbows/knees come together in folding forward. Pause, repeat, stay folding; roll side/side; stay to side; come to stand. Stand, hands interlaced behind head: bend forward, folding, everything bending, again; think knees wide so elbows/head come between legs. Repeat taking knees inside elbows.

ATM Lesson #088 – Yvan Joly 2006-11-08: Day 33, S04 day 3

Head circles #3, tilting head to side, sitting

CD#07/T17 [49m] (Alexander Yanai #85) » play audio

Sit, cross legs, tilt head, ear towards shoulder: think top of head; frame head with arms; hands lightly at back of head; with fingers in ears; noting eyeballs; index finger on chin; finger on tip of nose; stand.

ATM Lesson #089 – Yvan Joly 2006-11-13: Day 34, S04 day 4

Head circles #4, varied sitting, kneeling

CD#07/T18 [60m] (Alexander Yanai #46) » play audio

(Meta theme of ATM teaching woven throughout.)

Sit cross-legged, hands on knees, nod head up/down; ROB. Change leg crossing, repeat head up/down, noting relationship/distances between: ear hole, eye, elbow, big toe, cheekbone to knee on one side. Lean on hands behind, lower head in front, swing head side/side. ROB. Sitting, lean on hands, fingers pointing backwards, head hanging, swing head side/side, start taking head to hang back and go from middle back to middle front on one side several times. ROB. Sit, hands on knees, lift/lower head like beginning, note change. Lean on hands, swing head from R shoulder to hanging back, bring in arc to R then front using shoulder to carry head while on side, chin lowers to sternum. ROB. Sit, hands on knees, lift/lower head, note differences. Stand on R foot/L knee, L hand on hip, R hand on R knee, lower head forward, circle head. Pause sitting, hands on knees, lift/lower head. Repeat OS, kneeling on R knee/L foot. Emphasize eyes organize move. Return to reference. Lean on L hand, side sit, knees to L, R arm straight up to ceiling, circle head. Return to reference. Repeat OS, L hand to ceiling. Reference movement; ROB. Sit, reference movement, note top of head in relation to: sacrum, pubic bone, breath. Stand, look around.

Editor's notes: References to Benoît Mandelbrot and to Edmund Jacobson's book You Must Relax (1934, 1980).

ATM Lesson #090 – Diana Razumny 2006-11-13: Day 34, S04 day 4

Hooking the big toe #4, sitting on heels, hands & knees

CD#07/T21 [60m] (Amherst, 1980) » play audio

Hands and knees, knees wide, one foot on other, sit back towards heels. Note belly in/out? Change feet crossing. Rest. Repeat but on elbows, forearms and knees, knees close together, head hanging down, one foot on other, sit back towards heels. Stay with pelvis over knees, take pelvis side/side. Slide both knees to one side so sitting on outside of thigh/pelvis. Hands and knees, feet crossed, R on L, slide R foot outside, pivoting on knee, take R heel towards floor while to side. Hands and knees, R foot on L, shift pelvis side/side. Head? Pause, take R foot out to R, stay, take pelvis back towards floor. Same with L leg. Sit, feet standing wide, lean on hands behind, lift pelvis, take pelvis side/side then towards feet/hands, rocking forward/back, start taking R knee to floor in mid. Pause, switch legs. Alternate knees going to mid. Repeat alternating knees to mid, stay with L knee in, circle L foot to front/back. Pause with L knee in, L foot back, R foot standing, take pelvis L/R. Same on other side. Let standing knee come towards center so both knees are in mid. Leave one knee in mid, other standing, go back on elbows, gradually lie on back, unbend knee, foot in arc on floor. When foot is near buttock, flap knee to floor. On back, circle lower L leg on floor so L foot comes towards butt. Roll to R side, L knee on floor, bent behind, keep it there and start rolling onto back. Repeat everything on other side. On back, alternately circling leg out and around to side so foot comes towards pelvis on that side. Allow same-side arm cross body to floor on other side to stand palm down.

ATM Lesson #091 – Yvan Joly 2006-11-14: Day 35, S04 day 5

Hips and shoulders, forward/back, on side

CD#07/T23 [35m] (Yvan's ATM for FI) » play audio

On back, bring shoulders forward one at time, compare, same with sides of pelvis. Lie on side, knees/hips at 90. Take “top” of pelvis forward/back, note knee movement. Imagine someone sits behind pelvis and places hands on pelvis to roll you. Note breath. Switch person to sit in front of knee and create same movement distally. Hands how? Imagine person, one hand on pelvis, one on knee and do same move, connecting hands through thigh bone [femur]. Have arms bent, one on the other, attention on shoulder, move forward/back, imagine how a person sitting behind would take over movement for you. Then person sitting in front, moving from elbow. Play with variations of “top” arm/hand with same move in mind. Imagine person's hand at elbow/shoulder. Imagine person sits behind, one hand on pelvis, one on shoulder. Then have them at knee/elbow, first roll both forward/back, then opposite. On back, note which side you feel like rolling towards.

ATM Lesson #092 – Yvan Joly 2006-11-14: Day 35, S04 day 5

Head circles #5, sitting

CD#07/T26 [37m] (Amherst, 1980) » play audio

On back, roll head. Sit, lean on hands, swing head side/side, move shoulders forward to meet head. Carry head on shoulder 1/2 circle on one side. Full circle, each direction, using shoulders. On back, roll head.

ATM Lesson #093 – Diana Razumny 2006-11-15: Day 36, S04 day 6

Hooking the big toe #5, sitting, on back & side

CD#08/T02 [69m] (Amherst, 1980) » play audio

Scan on back, standing, walking. On back, hook big toes with index fingers: Take one knee in/out of arm; repeat with other leg; take both knees in/out at same time. Sit, hook big toes with index fingers: repeat variations done on back. Lie on R side: hold L toe with L index, take knee in/out elbow; repeat OS. Sitting: hook R big toe with index, straighten/bend knee in/out elbow; add taking R foot L/R in conjunction with knee in/out; when foot goes R/behind, inside edge of foot is on floor; leave foot to side/behind, play with each toe, flex/extend. Stand, note differences in feet/legs. ROB; repeat OS. ROB. Hook R toe with L index, take knee in/out elbow: Sitting then on L side. Repeat with L toe/R index. Sit, hold over top outer edge of R foot with L hand, finger/thumb together; flip knee in/out of elbow; foot to floor in middle then inside of foot to floor when to R; hold with both hands, repeat. Repeat OS. ROB. (Hook toes, roll to side, imagine lotion between elbow/knee, slide in/out) Sit, stand feet, hold outside edges of both feet: take both knees to one side under both arms; explore same time or one at a time. Repeat OS; do in such a way knees stay more up rather than flop to side. On back, hook toes with indexes, straighten/bend, knees in/out elbows.

ATM Lesson #094 – Yvan Joly 2006-11-15: Day 36, S04 day 6

Head circles #6, sitting

CD#08/T04 [62m] (Alexander Yanai #6) » play audio

Sit in chair or on floor. Imagine pen out top of head, draw very small circle on imaginary surface above head. Place index finger on top/middle of head, move head forward/back, leave finger stable, drawing line on top of head. Switch hands, draw line side/side. Draw cross, circle. R index finger at L side of head, circle head round finger. Both directions/fingers. On back, circle head. Elbow prop, repeat. Finger to side of head, circling while on elbows. On belly, elbow prop, circle head with fixed finger. On side, repeat. End in sitting, note difference.

ATM Lesson #095 – Diana Razumny 2006-11-16: Day 37, S04 day 7

Hooking the big toes #6, hands & knees, on back & sitting

CD#08/T05 [55m] (Amherst, 1980) » play audio

All 4s: slide/straighten leg back, arc around to side, return; repeat, leave leg out to side, slide out/away, reverse; repeat, leave leg out to side, bend knee, take to floor; repeat, knee to floor when foot away then closer; combine/alternate. Repeat OS. Sit, lean on hands: 1 foot stands, other leg straight in front, slide to side, roll leg in; add bending knee so foot slides back, reverse. Repeat in one sweeping action from straight to bent back; leave foot back, lift pelvis, bring forward, place, reverse. Sit, stand feet, legs together, lean on hands: tilt legs side/side, looking to feet bottoms; repeat, leaning on elbows instead of hands. Sit, knees tilted to one side, hook both hands around front of shin (top): slide off bottom leg to floor, reverse. Repeat OS. Hook R toe with L index, bring R foot to floor L of L thigh: wiggle toes, big with R hand, 2^nd toe with L, move in opposition; continue, working down to little/4^th toe, return to big/2^nd. Hook R toe with L hand again, bring leg around to R, knee inside to floor. Sit, hold over top outer edge of R foot with L hand: flip knee in/out of elbow; foot to floor in middle then inside of foot to floor when to R; hold with both hands, repeat. Repeat OS. Sit, stand feet, hold outside edges of both feet, knees inside arms: start sliding heels on floor away/return; repeat, when straight knees, slip to one side of arms; add sliding heels back, alternate side/side; take both knees to one side under both arms. On back, hold arches of feet from inside knees: flip both knees side/side. Sit, lean on hands, feet standing: have legs together, tilt knees to floor side/side; quickly and look to soles, come off hands, touch feet; feet apart, straighten 1 leg/circle lower leg back, reverse. Repeat OS. Alternate; feet standing wide, one knee to floor in middle, alternately side/side; add pelvis lifted, feet sliding farther apart. Take both knees to middle same time; add pelvis lifts and sits with knees coming to/away from floor.

ATM Lesson #096 – Yvan Joly 2006-11-16: Day 37, S04 day 7

Hips and shoulders, up/down, forward/back, on side

CD#08/T07 [23m] (Yvan's ATM for FI) » play audio

Lie on preferred side, hips/knees at 90, “top” arm at 90 to torso, lower arm vertical; shoulder up/down. Same position with hand on floor, fingers parallel to spine; move shoulder up but little forward/back, to back of head or cheek; then move shoulder down towards pelvis and little forward then middle then back. ROB. On same side, move pelvis up/down. Hold over top of head w/ “top” arm, lift/lower head; add lifting top foot, knee stays down. Note hip/shoulder together/apart. Pause, lift head by itself. ROB, note sides, stand.

ATM Lesson #097 – Yvan Joly 2006-11-16: Day 37, S04 day 7

Head circles #7, sitting and lying

CD#08/T11 [11m] (Amherst, 1980) » play audio

Sit, lean on hands behind, soles together, knees bent to sides, slide feet away/towards. Stay knees bent, hang head forward, move shoulders forward/back alternately. Roll head around on shoulder, making half circle on each side. On back, soles together, knees open, take one knee to floor on one side, note resonance to head. Sit, hang head, bring shoulder to meet head as it circles to side, continue doing full circle. Note knees. Moshé video.

ATM Lesson #097 continued – Yvan Joly 2006-11-16: Day 37, S04 day 7

Head circles #7 continued, sitting and on belly

CD#08/T13 [14m] (Amherst, 1980) » play audio

Yvan picks up the ATM again, sitting with head circles, then on belly, propped on elbows, continue but with one arm extended straight forward, the other elbow still standing. Sit, soles together, lean on hands, circle head.

ATM Lesson #098 – Diana Razumny 2006-11-17: Day 38, S04 day 8

Hooking the big toe #7, on back, sitting

CD#08/T15 [49m] (Amherst, 1980 inspired) » play audio

Sit, stand feet, legs together, hug legs with both arms, lift/lower fronts of feet, pivoting on heels. Lift fronts of feet, bring hands to hold outer edges, start sliding heels away so legs straighten, then slide them towards you again. Continue, gradually straightening legs. Leave legs straight as comfortable, start rolling legs both R/both L. As legs/feet roll to R, lift L side of pelvis, tilting towards R. Alternate, add looking over arm on side pelvis is lifting, like want to see the pelvis lift. Pause. Repeat, when feet/legs are rolled to one side, start bending knees to that side, sliding heels towards you so knees go to outside of both arms, drawing the heels to the pelvis. Slide feet out/away again, switch, bending knees to other side, sliding feet. On back, hold arches, arms inside knees, bend/straighten knees, taking both knees to side of both arms, alternate side/side. Sit, lean on hands, stand feet, legs together, tilt knees side to side, feet stay same place, sole of top leg lift from floor when knees tilted to side, head and eyes looking towards soles of feet. Quickly, add hands coming to feet each time. Repeat, when knees are tilted to one side, hold front of “top” shin with both hands and slide whole leg to side/back onto floor, turning around in direction foot is going. Stay to one side, slide other foot to standing, knee to ceiling, lift/lower knee from floor, push belly out/in, let head hang back, long in front when knee comes to the floor. Lower self to elbows, repeat knee flapping. Lean on hands again, wave standing knee side/side. Bring back to side sit position, slide back leg on top of other so knees/feet are together, lean on hands, tilt side/side, looking to soles of feet. ROB. Stand feet wide, reach L hand to L ankle, slide foot up so knee can go down to floor, bend all toes up/down, note effect on knee, when does it lift/lower. Belly in/out, taking knee to/away from floor. Very slowly, slide foot to standing then lengthen both legs. Repeat OS. Sit, lean on hands, stand feet wide, take one knee to floor in middle, leave it there, start directing other knee to middle, imagine someone pulling knee/sliding pelvis towards knees as knee goes to/away from floor. Repeat OS. On hands/knees, knees wide, slide R foot to L knee, look at foot, then slide out to R, bring inside edge of foot to floor and look with head/eyes at foot to R. Alternate sliding foot R/L, looking. Add taking pelvis back/down towards floor without sitting, each time foot is in middle or to outside, take pelvis back/down then return pelvis and slide foot to other side. Repeat with other leg. Alternate, one foot in/one out, take pelvis back/down each time feet come to position. Pelvis comes forward then change feet, repeat. With both knees wide, take pelvis back/down between feet, just little. Leave feet wide, bring knees together/touching, take pelvis back to floor to sit.

ATM Lesson #099 – Yvan Joly 2006-11-17: Day 38, S04 day 8

Head circles #8, sitting and lying

CD#08/T17 [59m] (Amherst, 1980) » play audio

Sit, lean on hands behind, soles together, look up/down. Repeat propped on elbows, pause looking forward, circle head. Repeat leaning on hands, clear that shoulders are supporting head circling. On hands/knees, cross R knee to the L of L knee from behind. Knees crossed/weighted, circle pelvis. Repeat with knee crossing reversed. Sit, lean on hands behind, soles together, circle head using chest, shoulders, pelvis. On back, one hand on belly, one on sternum, expand belly with inhale. Repeat with chest then hold breath, sending volume up/down.

ATM Lesson #100 – Diana Razumny 2006-11-20: Day 39, S04 day 9

Hooking the big toe #8, on back, sitting

CD#08/T18 [52m] (Amherst, 1980) » play audio

On back, hook big toes with index fingers, lengthen one leg, roll side/side. Take knees in/out of arms; both knees out, both in, one in/one out, both knees to side of both arms. Knees inside, Hold arches, feet overhead to floor, swing up to sit. Hold L big toe with R index, lengthen leg to roll L/R. L ankle on R thigh, thumb between big toe, hold over top of 4 toes with R hand, lift/lower foot. Hold with both hands, leave foot in air, tilt R knee L/R, add foot side/side. Return to position, R hand holding L foot, L hand behind head, lift head/leg: look to sex then look to outside L hip; L elbow into space of L leg/R arm. Aim elbow towards R knee. Repeat, elbow into space. Think of space coming towards head. Stay with elbow in space, remove L hand from head, take L hand/arm through gap, to tail. Continue, think L shoulder under L leg, roll a bit to help. Stand to feel differences between sides. Imagine other side. Hold big toes with indexes, take knees to one side of both arms. Swing up to sitting and do same thing. Sit, lean on hands, stand feet, tilt one knee to midline/forward, take forward, pelvis slides forward, knee touches floor then flap knee. Repeat OS. Alternately take knees to floor, then same time. W sitting. Squat, hands to floor in front, bring knees to floor, sit back between feet, rock forward, hands forward, rock back to a squat. Hold big toes, roll side to side, coming up to sitting. Roll straight forward and up to squatting. Holding big toes, take knees in/out in various configurations, then roll straight forward up to sitting.

ATM Lesson #101 – Yvan Joly 2006-11-20: Day 39, S04 day 9

Oscillation from ankles, on back

CD#08/T19 [29m] (Yvan's ATM for FI) » play audio

On back, flex/extend ankles, not sliding heels. Turn legs so knees are forward, bending ankles so top of feet go towards head. Quickly, feeling through to head. Repeat with bending ankles down, top of foot away from head. Then alternate bending ankles up/down, then quickly noting movement in head. Circle feet at ankles, note transfer through to head. Stand one foot, repeat above with the one straight leg.

ATM Lesson #102 – Yvan Joly 2006-11-20: Day 39, S04 day 9

Head circles #9, sitting, kneeling and lying

CD#08/T21 [43m] (Amherst, 1980) » play audio

Sit, lean on hands, soles touching, knees open, lift/lower head. Keep face/eyes on horizon, roll pelvis forward/back, note taller/shorter. On back, soles together, roll pelvis up/down, note head rolling, add using hands to keep head lifted a little to feel the lengthening spine through top of head. Sit, soles together, lean on hands, roll pelvis, note getting taller. Return to head lift/lower, noting chest/pelvis. Leave head hanging forward, move shoulders, one forward, one back, alternate while chin is on chest. Let head roll up onto shoulder that comes forward, note sit bones. On back, soles together, open knees, tilt pelvis side/side, one knee at a time going to floor, note head. Quicker. Sit, repeat similar tilting of legs/pelvis, let head hang forward noting response. Sit, circle head/pelvis, shoulder supporting head as it comes forward. On knees, hands on hips, thumb back, lower head forward/down, raise up/back. Start circling head, note pelvis response. Kneel on R knee, L leg, L hand on L knee, R hand on R hip, lift/lower head, feel connection to L knee. Continue, circling head, noting pelvis/knee. Sit, soles together, lean on hands, circle head. Kneel on R foot, L knee, R hand on knee, L hand on hip, lift/lower head, note knee move. Leave head hanging back, start circling head from there. Sit, lean on hands, soles together, circle head, include shoulders, chest, pelvis, legs, reverse circle, then do only back half of circle.

ATM Lesson #103 – Yvan Joly 2006-11-21: Day 40, S04 day 10

Head circles #10, sitting, lying front & back

CD#08/T22 [33m] (Amherst, 1981) » play audio

Scan on back. Sit, lean on hands, soles together, head up/down. Repeat holding ankles. Lean on hands, circle head, use shoulders/pelvis, reverse direction. On front, elbow prop, lift/lower head, stay facing horizon, lift/lower spine between shoulder blades. On front, extend arms straight out to sides, face to one side, bring face-side straight arm “into” you, keeping arm straight (sliding shoulder blade towards spine), switch to back-of-head arm. Chin on floor, bring both arms towards/away from spine. On back, arms straight out to sides, slide one straight arm away/towards spine, note C7/neck. Repeat other arm. Alternate R/L arm. Slide both in/out. Arms forward, lengthen, note neck. Arms straight out again, take blades to/away from spine, note shape of neck.

ATM Lesson #103 continued – Yvan Joly 2006-11-21: Day 40, S04 day 10

Head circles #10, sitting, lying front & back

CD#08/T24 [22m] (Amherst, 1981) » play audio

On back, arms straight out to sides, lengthening out one straight arm, alternate L/R. Both arms in same direction so one comes towards spine, one away. Hands/knees, face horizon, lengthen spine, bringing head higher in space, then reverse direction. ROB. Waiting until ready to come up, sit, lean on hands, soles together, lift/lower head, notice how, circle.

ATM Lesson #104– Yvan Joly 2006-11-21: Day 40, S04 day 10

Head circles #11, sitting & on back

CD#08/T28 [38m] (Amherst, 1981) » play audio

Sit, feet standing, lean on hands behind, lift/lower head, circle head including shoulders. Continue with circle and allow legs/knees to tilt side/side while head circling. Continue, leaving R knee up, take L knee down to middle and back up to ceiling, coordinated with the head circling. Switch to taking R leg to middle, L leg staying vertical. On back, stand feet wide, tilt one knee at a time to floor in middle, keeping other vertical, note head move or head turning and chin towards throat. Take both knees to middle, feet spread so legs can go towards floor in middle. Sit, lean on hands behind, feet wide, knees up, hang head forward, circle head, allow one knee at a time to go to middle. On back, hold below knees from outside to front, take knees together, feet apart, pull up towards sitting, head hangs back, back rounds back. Sit, feet standing, feet apart, knees together, hold knees, roll back along spine. Reverse from lying on back. Sit, knees together, feet spread, lean on hands, lift/lower head, feel when to lift pelvis so knees go together and forward when head hangs back. On back, stand R leg, take R knee to floor in middle, slide R foot up towards pelvis, add bringing up “frog” style and lengthen by taking knee inside. Note circling of the knee while heel slide in straight line up/down. Reverse direction of knee circling. Legs straight, bend both knees, directing to L, lengthen, repeat OS. Bend both knees up to L, got down on R, reverse.

ATM Lesson #105 – Dennis Leri 2007-02-12: Day 41, S05 day 1

Primary Image #1: Five Lines

CD#09/T01 [50m] (Alexander Yanai #338) » play audio

On back, 5 lines. Come to sit in sweeping motion through side keeping sense of lines. Sit with legs and arms straight out in front, sensing lines. Sweeping move back down to lying, recreate the position of arms/legs straight out in front, sense the lines. Line from C7 to shoulder joints, make a point at shoulder joints. Same with hip joints. Connect R hip/shoulder points, same with L points. Create rectangle with 4 points. Think of rectangle as a plane. Bring arms/legs forward as before, think of plane, tip plane to L, R side of plane lifts. Repeat with eyes open. Sense length of lines from C7 to shoulder joints. Length of line from top of head to C7. Sense 5 lines, imagine looking down at lines from above then from below. Same from feet or head. Sense while seeing the lines. Arms/legs forward, tip plane of torso R/center. Sitting with arms/legs forward, take plane forward via hip joints closing, arms stay in same relationship so hands end up coming towards floor when tilting forward. Sense 5 lines, have point on R knee, imagine string pulling knee directly forward so line bends at knee, foot slides along floor. Point at R elbow, lift from elbow first to ceiling. Lift R elbow/knee point at same time, eventually straight arm/leg towards ceiling, take into tipping the torso plane. Repeat on L side, remember other lines. Bring both elbow/knee points forward, straighten R arm/leg to roll L, bend line to come to center, straighten L arm/leg, tip plane R. Sit, arms/legs straight out in front, tip plane, coming onto one hip then other. Stand, think of torso plane, lift both arms, feel plane move backwards; feel if don't let plane move. Fold forward, feeling back side going back.

ATM Lesson #106 – Dennis Leri 2007-02-12: Day 41, S05 day 1

Primary Image #2: facial dimensions, lift head, on back

CD#09/T04 [58m] (Alexander Yanai #339) » play audio

On back, sensing face: lines of two eyes to nose; nose to shoulders; eyes to ears; mouth relative to nose, ears, eyes; chin to jaw joints; width of head. Bring head forward, think of line of spine bending. Lines from tailbone to cervical vertebrae to shoulders. Lines hip joints to central line to C7. Sit, legs straight out in front, arms straight out in front, head forward, line of spine bends. Take arms straight forward, chin away from chest, chin to chest and without head following. Take head back, chest forward/up. Sit, arms rest, legs straight out in front, lift one straight leg thinking of the line of the leg lifting. Lift leg line, take leg L/R, then in circle. Define leg and arm lines while on back. Bend knees, arms straight forward, define lines, lift R bent leg line while keeping other lines. Repeat with L leg. On R side, head straightforward and then chin to chest note back. Roll head/L shoulder back. Move head/shoulder opposite directions. Repeat on L side. On back, feet standing, lift one leg/line, unbend knee, foot to ceiling, keeping sense of all lines. Repeat with other leg. Sit, arms/legs straight out in front, arms lengthen forward, chin to chest. Then keep arms/head in same relationship to torso and bow from the hips. Arms/legs straight out in front, lift one leg.

ATM Lesson #107 – Dennis Leri 2007-02-13: Day 42, S05 day 2

Primary Image #3: bending leg lines

CD#09/T06 [46m] (Alexander Yanai #340) » play audio

LOB, arms directly out to sides throughout lesson. Lines from C7; leg lines. Feet to standing, lift front of foot so heel stays on floor, lift leg keeping ankle shape, bend and unbend leg line. Repeat OS. Lift front of R foot, bend hip joint more, reverse order to come down. OS. Bend R ankle, slide heel on floor to lengthen leg line. OS. Bend R ankle, place on L knee, lift R hip, notice all lines, relationship L hip joint and R knee. Slide R heel to compare. OS. Return to bending/unbending R leg line in air, keeping ankle shape. In air, rotate R leg. R leg long, flex ankle, roll leg in/out. Repeat OS.

ATM Lesson #108 – Dennis Leri 2007-02-13: Day 42, S05 day 2

Primary Image #4, tubes with water

CD#09/T08 [35m] (Alexander Yanai #341) » play audio

On front, arms straight out to sides, chin on floor, imagine central line as tube, water running through from bottom to top, switch to forehead on floor, repeat image. Valves at C7 so water can run out arm tubes, same at hips for leg tubes. Lengthen out one arm at a time, affecting rest of tubes. On back, arms straight out to sides, same image/sense of tubes, lengthening out limbs. Take quality of clearest line and transfer to other lines. On front, look to L and sense tubes; look to R. Look to L, lengthen L arm out, constant with flow of liquid through tube. OS. Look R, bend R leg out to side, straighten/bend knee, same image of tubes with water. OS. On back, arms to side, lengthen R arm in direction of flow; L arm. R leg bent open to side, same idea, bend/straighten; L leg, think, then do. On front, think arms flying up/back, think legs, then all four, with no effort, just force of water running through tubes. Same on back. Stand with arms out to sides, as above.

ATM Lesson #109 – Dennis Leri 2007-02-13: Day 42, S05 day 2

Sliding arms #1 (sawing arms): sliding crossed arms in front, on back and sitting

CD#09/T09 [40m] (San Francisco Training, years 3 & 4) » play audio

LOB, arms bent in front, forearms crossed at wrists, R inside L, hold L still and slide R arm from wrist to elbow, keeping contact with same point on L arm. Sitting, same position/movement with arms. Sitting, slide midpoint of R arm from L wrist to L elbow and back. Same LOB. LOB, same position of arms, slide from L wrist to L elbow on one point of still R arm. Slide one point of L arm from R wrist to R elbow. Switch arms, repeat variations LOB and sitting. L inside R, slide both towards elbows, hands aiming towards ears. L inside R, slide L arm so hand goes towards ear; same other arm. Both arms again. Switch arms, repeat variations towards ears. R inside L, saw arms so fingers reach and explore back of neck. Switch arms, same.

Short discussion about lesson, sitting vs. lying (affects of gravity on agonists/antagonists).

ATM Lesson #110 – Dennis Leri 2007-02-14: Day 43, S05 day 3

Sliding arms #2 (sawing arms): sliding crossed arms in front, on back and sitting

CD#09/T10 [49m] (San Francisco Training, years 3 & 4) » play audio

Review what you remember from sawing arms yesterday. Sit, both elbows bent, have the crooks of the elbows together, slide right elbow to come towards left and then through. Think of the right hand moving towards the left ear. Repeat but move the left arm so that the right elbow starts to come past the left. Repeat idea but both arms are moving, right elbow goes past left, hands go towards ears. Repeat on back, right arm bent inside left bent arm, as when sitting, slide right arm inside of left so right elbow goes passing left elbow. Continue so you do the four variations done in sitting. On back, knees bent, left arm inside right, bring elbows near each other, slide the left towards and going past the right. Repeat variations of each arm moving then both, as above. Sitting cross-legged, right arm inside of left, slide the arms so elbows cross and hands come towards shoulder blades, behind the neck, fingers towards each other. Switch crossing of legs and arms and repeat. Repeat on back, right arm inside left, reach hands behind neck, over back of head, shoulders. Sit, right arm straight out in front, thumb down, cross left straight arm over left, thumb down, interlace fingers, bring hands to chest, slide right elbow through. Repeat with arms switched. On back, repeat arms crossed with interlaced fingers, sliding hands up, elbow coming through and past other. Do both variations of which arm is on top. Repeat, note the gap between the forearms, slip overhead so head comes through gap. Go back to just sliding elbows across each other, bringing hands towards back of neck.

ATM Lesson #111 – Diana Razumny 2007-02-14: Day 43, S05 day 3

Sliding sternum and softening ribs #1: head and shoulders twisted to back from side

CD#09/T13 [57m] (Alexander Yanai #217) » play audio

On R side, knees bent, R arm straight forward, L hand standing near chest, lift head, turn head/eyes to look to R shoulder. Repeat, Other Side. On R side, L knee on floor in front/above R, L hand on floor near chest, turn to look along floor to R. Repeat, OS. On R side, knees bent one on other, take L arm to L, eyes/head look L, without lifting knee. Stay looking L, R hand wrapped over top of head to L temple, take R ear towards R shoulder. R hand helps head lift and look L. On R side, turn shoulders L, stay, fingers on sternum, push sternum L. Trace sternum, feel pairs of ribs connecting to sternum, fingertips press each set of ribs to slide sternum L. Repeat, OS. On R side, L hand on floor, look along floor to R and behind, note change. Roll shoulders L, return to looking around to R. Stay looking to floor, L palm holding forehead, roll head with L hand to look more to R. Repeat, OS. On R side, turn shoulders L, fingers on sets of ribs at sternum, press down, flattening chest from all 9 sets of ribs, exhaling, softening chest. Change legs to other side, continue. Then while lying on back. On R side, L hand on floor, R arm straight out in front, look along floor to R/behind. Put L palm on forehead when looking down to floor, take head to look more to R and lift head, belly out. Repeat, OS.

ATM Lesson #112 – Dennis Leri 2007-02-15: Day 44, S05 day 4

Sliding arms #3 (sawing arms): attention to C7, head, breathing, in sitting & on back

CD#09/T15 [48m] (San Francisco Training, years 3 & 4) » play audio

Review what you remember of “sawing arms” lesson on back and sitting. Sit, slide one arm along inside of other, directing elbow through/past other elbow, tilt head one side/other. Repeat keeping head in middle. Sit, slide arm/elbow, allow C7 to come forward/rotate, note clavicles. Right hand on forehead, keep head still and pretend sliding left arm through imaginary right arm, sense C7 moves forward/rotates. Bring right arm in place to slide L arm/elbow again. Repeat other side. On back, arms crossed in front, slide inside arm/elbow along other, direct hand to opposite ear. Repeat other side. Take both hands towards opposite ear, hands behind neck, fingers touching neck, towards interlacing. Use easy crossing to bring fingers towards interlacing behind neck, take elbows side/side then forward, head staying behind on floor, attention to C7. Repeat with other crossing. Repeat, noting belly/lower back. Repeat with seesaw breathing. Return to taking elbows forward, feeling connection to C7. Sit, repeat original move, direct hand towards ear, behind neck.

ATM Lesson #112 continued – Dennis Leri 2007-02-15: Day 44, S05 day 4

Sliding arms #3 (sawing arms): attention to C7, head, breathing, in sitting & on back continued

CD#09/T16 [33m] (San Francisco Training, years 3 & 4) » play audio

On back, slide crossed arms, elbow through, feel connect to C7, note head tilt, take ear to shoulder. Repeat with arm cross switched. Slide elbows through so fingers come behind neck, seesaw breath, C7 forward/back. Sit, arms straight out in front, crossed, interlace fingers, bring hands to belly continue, bringing up in front of chest/throat/face, straighten arms, leave hands out in front, move arms/elbows up/down, side/side, forward/back. Play with different directions of taking interlaced hands through/forward. Sit, repeat, with interlacing of fingers changed. Repeat, other arm crossed on top. Repeat and explore taking the interlaced hands to each side of the head and feel if it's easier to go to one side of the head, circle head with hands. R hand crossed to L, fingers wrapped to back of neck, L hand on R elbow to direct arm/hand. Bridge hands next to head, bring one hand on other elbow, bring elbow towards middle, lift head, rest head on forearm. Repeat other side. Hands bridged, nearer to center behind head, lift head and take towards each arm alternately. Imagine taking C7 forward.

ATM Lesson #113 – Diana Razumny 2007-02-15: Day 44, S05 day 4

Sliding sternum and softening ribs #2: tilted crossed legs; sliding head shoulders to side with arm holding over top of head, on back

CD#09/T18 [53m] (Alexander Yanai #218) » play audio

On back, stand legs, cross R over L, tilt R, stay. Hold head with L hand over top, slide head/shoulders L. Pause, repeat sliding head L with legs long and spread. Stay with head to L, slide R hand along front of body towards R knee. Feel what happens with the collar bones, sternum. Stand feet, cross R leg over L, tilt legs R, stay, L hand holding head, take head/arm L, stay. Hands on sternum, elbows lifted, push L. Note ribs that are sticking up/interfering. Note, L side of ribs in back are lifted. Push to change the shape of chest, taking ribs to floor. ROB, note ribs against floor. Cross L leg over R, tilt legs L, L hand holds/slides head L, stay, return to hands taking sternum L, bending chest L and down. When at bottom of sternum, push ribs down to L and lift head/shoulders. Return head/shoulders to floor, leaving chest to floor. Repeat, press ribs lifting head, leave ribs down, return head/shoulders to floor. Hold head with L hand, slide L, note differences. Then with legs straighten. Cross R leg over L, tilt R, hold head from top with L hand/arm, slide L, extend R arm overhead, lengthen up/L as head/shoulder slide L. Stay to L, R hand on forehead, roll head L/R. Return to sliding head/shoulders L, stay, roll head R/L with L hand. Stand, walk. Imagine weights in hands, bend L/R, note how to each side. Reverse everything to other side. Stand on knees, R hand on L temple from over top of head, bend directly to R. Add L hand sliding along R forearm towards elbow. Have L foot standing, continue. Repeat, OS. Add at end to straighten the R leg straight out to side, thinking of taking L elbow towards floor on L. On back, lift head, hands press chest down, return head to floor leaving chest in full contact with floor. Stand, imagine holding weights in hands, bend to sides.

ATM Lesson #114 – Dennis Leri 2007-02-16: Day 45, S05 day 5

Sliding arms #4 (sawing arms): crossed arms with interlaced fingers; arm behind head holds chin, on back and sitting

CD#09/T20 [42m] (San Francisco Training, years 3 & 4) » play audio

Sit, saw R arm inside L, explore neck/fingers; change arms, same. Arms straight out in front, right over left, interlace fingers, bring hands to belly continue, bringing up in front of chest/throat/face, slide the right elbow through and past the left. Repeat arm position, start with the right elbow through a little then slide the left elbow around the right elbow. Then move both elbows to create the slipping of the elbows past each other. Repeat starting the finger interlacing by crossing the left arm over right. On back, repeat variations. Repeat and explore taking the interlaced hands to each side of the head and feel if it's easier to go to one side of the head; explore taking head through gap. Repeat w/ arms changed. L hand behind head to hold chin, use R hand to help. Hands together behind head, lift head, move arms L/R; turn head to meet hands. R hand behind head to hold chin. Do easiest side, roll to side and sit, go back down; roll to the OS to sit. Change arms, repeat. Easiest side, hand in bridge position, use other hand to help slide hand farther along floor toward spine; continue movement so head lifts and elbow goes under head towards center; lift pelvis and head and circle upper back side. Hands behind waist, lift pelvis, slide head side-to-side on floor. Bring elbow behind head again, lift pelvis, move pelvis side to side.

ATM Lesson #115 – Diana Razumny 2007-02-16: Day 45, S05 day 5

Sliding foot through gap #1 (pretzel legs): fingers and toes relating, on back

CD#09/T24 [45m] (San Francisco Training, June 21, 1976) » play audio

Stand, scan 5 lines. On back, scan 5 lines. Stand feet, open L knee to side, slide L foot and lower L leg through gap between R foot and pelvis. Slide in/out. Stay with foot through gap, imagine connection between R fingers and L toes. Move large L toe, thinking of R thumb. Continue on to each toe/finger. Slide L foot through gap to R, reach with R hand towards L foot, and reach L arm overhead. Slide L foot through gap, stay, R hand touching L foot, palm to sole. Slide L leg in/out of gap, note belly coming forward and L. Note different use of head/pelvis. Slide L foot through gap, stay, explore top of foot/toes with R hand. Slide foot through, stay, R palm facing L sole, not touching, think relationship of toes/fingers, bend big toe up while thinking thumb. Continue on with each toe and finger. Slide L foot in/out of gap. Alternate sliding through gap and bringing outside of L ankle to front of R thigh. Leave L ankle on R thigh, bring R palm towards L sole, not touching, play between fingers and toes. Same position, bring sole/palm to touching, bring leg/foot/hand away from R thigh towards ceiling, R side shortens a little. Slide L foot through gap again. Stand, walk, sense L foot and R hand. Return to back, R foot standing, L knee out to side, slide through gap and then bring out to touch top of R thigh, keeping L knee out to L. Leave L ankle on R thigh, push L knee away/down bringing L sole to orients towards face. Ankle stays on thigh, R palm to L sole, fingers/toes relating, pushing each other back and forth individually. Slide L foot through gap, hold from top of foot with R hand, bring sole of L foot to R buttock. Holding foot, lengthen L arm, roll onto front, bring sole of L foot to R buttock. On back, 5 lines, compare sides.

ATM Lesson #116 – Dennis Leri 2007-02-19: Day 46, S05 day 6

Sliding arms #5 (sawing arms): arms behind head, on front and back, holding chin

CD#10/T01 [44m] (San Francisco, June 30, 1975) » play audio

LOF, forehead on back of hands. Roll R heel out, allow movement in pelvis, ribs, spine. Roll head side to side. Roll R heel. Head on back of R hand, L hand push-up position, roll R heel out towards floor, let torso follow. Forehead on L hand, R hand explore back of neck/head; explore with R ear on floor; L ear. Behind head, hold R index finger with L hand; explore sliding arms side-to-side with forehead and each ear down. Hold R wrist with L hand, slide arms in the 3 head positions. LOB, hold R finger/wrist with L hand, explore behind head, changing position of head. LOF, L hand holding and guiding R wrist, slide arms. Forehead on back of hands, roll R heel out. Stand, turn, walk. Sit, hands behind head as above, explore. Slide arms so that when R hand goes behind head, look to R elbow; look to L elbow; alternate. As take arms to L, turn head to L towards holding chin w/ R hand. On R side, hold R wrist/arm with L hand behind head, lift R elbow off floor. Sit, hands behind head, slide and turn head to hold chin w/ R hand; L hand on floor, slide it side to side. LOF, forehead on hands, roll R heel. Roll head. Roll head with leg; roll opposite. LOB, recollect the lesson.

ATM Lesson #117 – Diana Razumny 2007-02-19: Day 46, S05 day 6

Sliding foot through gap #2 (pretzel legs): fingers and toes relating, on back

CD#10/T04 [46m] (San Francisco Training, June 22, 1976) » play audio

On back, stand R foot, slide left foot through gap between R heel and R buttock, keeping outside of L thigh stays on floor, knee out to L. Repeat, imagine L heel touching R buttock. Repeat, turning foot so little toe comes towards buttock. Think sole of foot coming towards buttock. Add taking R hand towards L foot as it slides through. Hold top of foot from outside, turn top of foot towards floor and sole of foot towards R buttock. Alternate taking L foot through gap then L ankle on R thigh. Leave on R thigh, R palm near L sole, imagine fingers/toes connecting. Hold L foot while on thigh with R hand, turn foot bringing sole more towards head/face, note L knee moves away. Return to sliding L foot through gap, thinking of little toe coming towards buttock. L ankle on R thigh, R palm to L sole, direct L foot towards ceiling. L ankle on R thigh, take L knee down/away, note sole comes more towards head. R palm on L sole again, straighten L knee, foot/hand towards ceiling. Slide L foot through gap. L ankle on R thigh, match fingertips to toes, push little toe with little finger, little toe pushes back. Repeat with thumb and big toe; ring finger and 4^th toe; index and 2^nd; middle finger and toe; then all 5 toes/fingers at same time. Return to sliding L foot through gap. Sit, R leg long, L bent out to side, L ankle on R thigh, lean on R hand behind, hook L big toe with L index finger, swing L leg so foot goes towards R cheek of face then swing/straighten L foot out to L. On back, slide L foot through gap then out and slide ankle onto front of R thigh, keeping L knee out to L the whole time. Sit, L ankle on R thigh near hip, L index between big/2^nd toe, turn foot, sole towards face. Swing L leg out to L, straightening knee then bending, bringing foot towards face again. Ankle still on R thigh, bend R knee, sliding R sole on floor, L foot comes towards face as R knee bends up. On back, slide L foot to R buttock, R hand holds L foot, bring L hand to L foot also from behind pelvis, bring foot towards/away from pelvis, lifting and lowering pelvis. On front, bend knees, hold L foot with both hands, slide L foot across buttock to R. On back, scan 5 lines. Stand, walk, turn, walk backwards.

ATM Lesson #118 – Dennis Leri 2007-02-20: Day 47, S05 day 7

Sliding arms #6 (sawing arms): holding chin, lying to sitting

CD#10/T05 [40m] (Amherst, June 27, 1981) » play audio

Sit, rotate head side to side. Slide R hand behind head. Guide R wrist with L hand. L hand on R elbow, guide R hand to hold chin from behind head, explore. R hand holding chin, take L hand forward on floor, bringing R elbow toward floor. Side sit, R leg back, R hand holding chin, L hand on floor in front, slide it away and bring L elbow to floor, hanging forward, flex/extend spine. Switch legs, same hand to chin, repeat. Side-sitting, L leg back, R hand holding chin, slide L hand on floor away and towards; same legs crossed. On back, R hand behind head, hold wrist with L hand, hold chin, explore range of movement. Bend knees/stand feet, hold chin, tilt knees to L; tilt knees to R. Hold R wrist with L hand, slide arms so L elbow goes towards ceiling, head may lift. Holding chin, roll to R side to sit with L hand sliding on floor. LOB, roll to R side, come up with R elbow on floor. Holding chin, move between sitting and lying. Holding chin, come to sit; stand, turn head.

ATM Lesson #118 continued – Dennis Leri 2007-02-20: Day 47, S05 day 7

Sliding arms #6 (sawing arms): holding chin, lying to sitting continued

CD#10/T06 [15m] (Amherst, June 27, 1981) » play audio

Sit, turn head. Side sit, L leg back, slide R hand behind head to hold chin, slide L hand on floor; direct R elbow to L knee; lift L knee towards R elbow. LOB, R hand holding chin, roll to L side to sit, return to back. Holding chin, roll to sit, alternating sides. Roll lying to sitting, only to R side; R leg parallel to R-side wall. Without holding chin, roll to sit, alternating sides. Same, holding chin. LOB, roll head. Sit, legs crossed, turn head. Spiral to stand, walk.

ATM Lesson #119 – Diana Razumny 2007-02-20: Day 47, S05 day 7

Sliding foot through gap #3 (pretzel legs): holding head and foot rolling left, on back

CD#10/T09 [57m] (San Francisco Training, July 6, 1976) » play audio

On back, stand R foot, bend L knee out to side, slide L foot through gap. Slide in/out. Repeat with R hand on top of head, sliding head/shoulders R. Repeat with L hand on L temple, pushing head to R with shoulders sliding down to R while sliding L leg through. Return to sliding of L leg to feel difference, then add sliding head/shoulders down to R, reach R hand to L foot. Stay down to R, relating R fingers to L toes without touching. LOB, feel connection between same toes/fingers. Return to previous position, touch big toe and thumb, alternately press each toe to finger & v.v. R foot standing, L ankle on R thigh, reach R hand to foot, repeat pressing each toe/finger individually. Return to sliding L foot through gap, pushing with R foot, R hip lifts to help. Swing L bent leg under gap and then up to bring ankle to front of R thigh. Return to L ankle on R thigh, hand around top of foot, turn foot so L knee goes away from head. Return to sliding L foot on floor then bringing ankle to thigh. L ankle on R thigh, R fingers matching up with L toes, tilt legs L so knee goes to floor, allow head to lift. Repeat without hand to foot. Slide foot through gap. L ankle on R thigh, tilt legs L leaving head on floor, think of knee moving away/down, add lifting R heel to help, then alternate lifting R toes/heel. L hand behind head, L ankle on R thigh, hold L foot from outside edge, lift head and L foot towards ceiling. Change to lifting head and R foot from floor. Same position, lift head and legs and roll to L side. Sit, hold L foot with R hand, L hand behind head, bring face and foot towards each other, think of sliding face along lower L leg. Lie on L side with legs bent one on top of other, lift R foot away from L, pivoting over L knee, add lifting head with R arm wrapped over top of head. On back, stand R leg, L ankle on R thigh, hold L foot with right hand, L hand behind head, bring head/legs together and roll L. Slide L leg in/out of gap.

ATM Lesson #120 – Diana Razumny 2007-02-21: Day 48, S05 day 8

Sliding foot through gap #4 (pretzel legs): fingers and toes relating, on back

CD#10/T10 [55m] (San Francisco Training, July 6, 1976) » play audio

On back, stand L foot, open R bent knee to R on floor, slide R foot through gap. Leave it through, slide L standing foot on floor along lower R leg towards R knee. Repeat, leave L foot standing to R of R knee, lift/lower R knee caressing lower L leg. Repeat all on other side. L knee bent out to L on floor, slide R foot to standing to L of L thigh, take R knee towards L foot, R foot comes off floor, R ankle stays in contact with L thigh. OS. On hands and knees, bring R knee to floor behind L knee. OS. Stay with R knee behind L on floor, open/close feet. Leave feet separated and take pelvis back towards floor between feet, then towards one heel and the other. Repeat, take pelvis to floor between legs, keep hands on floor; same, hands come off floor. Sit back, bring hands behind, slowly go down onto one elbow, the other and on down to back and reverse. Switch legs, repeat. On back, bend L knee out to side on floor, stand R foot to L of L knee, take R knee towards L foot; lift head when L knee goes towards R foot. L hand over top of head, face R, lift head, L ear goes towards R knee, bring R hand towards L foot; switch arms. L knee bent on floor, stand R foot to L of L knee, reach hands to hold feet. On hands and knees, R knee to floor behind L, make quick. Leave knee behind, separate feet, pelvis to floor to sit between feet. Reverse legs, repeat. Alternate putting knees behind to feel for differences on sides.

ATM Lesson #121 – Dennis Leri 2007-02-21: Day 48, S05 day 8

Sliding arms #7 (sawing arms): holding chin, lying to sitting

CD#10/T14 [49m] (Amherst, June 30, 1981) » play audio

Sit, hold R wrist with L hand, slide behind head towards holding chin. Hold chin, slide L hand on floor, bring R elbow to floor. Take one foot behind, roll to R to LOB with L hand sliding on floor. LOB, hold chin, L hand overhead, come to sit to R keeping contact of L hand on floor; come up L. Sit, L arm behind head, explore neck. L arm behind head, hold elbow with R hand, move torso L/R. LOB, hold chin with L hand, R hand holding wrist/elbow, slide shoulder girdle L/R. Sit, R hand holding elbow, take side to side, tilting on sit bones. Sit, hold chin w/ L hand, R arm to side shoulder-height, turn torso/arm. Turn with eyes on horizon; eyes opposite; same again. Sit, turn head L/R; tilt head. L leg back, hold chin with R hand, hold R elbow with L hand, take elbow L/R. Same position, L arm out, turn torso/arm; move eyes with and opposite. LOB, hold chin with L hand, start to roll to R, notice pelvis. L hand holds chin, R hand holds elbow, just start a roll to each side. L hand holding chin, R arm straight overhead, roll torso side to side. Roll further towards sitting, alternating sides, reverse before head comes up; almost all the way. X-shape, bring R hand & L foot away from floor; other diagonal; alternate; both diagonals same time. Bring head forward, lead from different places. Lift, turning R ear towards floor; L ear. Lift head, bring R ear and R arm forward; L ear and L arm. Alternate rolling to sides towards sitting; come to sit and stand.

ATM Lesson #122 – Diana Razumny 2007-02-22: Day 49, S05 day 9

Sliding foot through gap #5 (pretzel legs): rolling up to sit with legs crossed, on back

CD#10/T15 [59m] (San Francisco Training, July, 1976) » play audio

On back, stand R foot, slide L foot through gap. Switch legs, slide R foot through gap of L foot and pelvis. Then leave the R leg stationary and slide the standing L foot on the floor along the lower R leg to around the R knee. Stay with the L foot on floor near R knee then take L knee down away, pivoting over L ankle so sole of foot comes away from floor, stay there and reach L hand to R foot and hold it. From that position sweep R arm overhead on floor, roll to L side and bring R hand to R foot. Repeat, sweeping R arm around overhead to R foot and then reverse and repeat. Repeat on other side. Switch legs, have arms overhead and sweep arms side to side, taking hands toward feet alternately, allowing head to roll and move along with sweeping arms. Switch legs again, sweep arms around side/side. Stand L foot to R of R knee, take L knee down/away, sweep arms along floor around to R to take L foot and hold foot as you come up to sitting. On hands and knees, cross R knee behind, separate feet and sit back with pelvis to floor between feet. Repeat on other side. Stay seated with legs crossed, rock forward/back then go down on one elbow to lie back down, come up, go down on other side. On back, slide L foot through gap of R foot and pelvis, R foot standing to L of L knee, take L knee down, reach hands to R foot by rolling to R. All fours, cross knees, sit back between feet, hold both feet in sitting, rock forward/back on sit bones, then side to side then roll down onto back with legs crossed. Sit between feet again, R ankle crossed on L thigh, lift lower R knee, pivoting ankle on L thigh, put R foot standing on floor and slide L leg along lower R leg. Repeat with legs switched. Sit with legs crossed, L on top, hold both feet, straighten/bend one knee then other. Repeat with legs switched. Hands and knees, crossed legs, sit back between feet, alternate leg crossing and sitting back.

ATM Lesson #123 – Dennis Leri 2007-02-22: Day 49, S05 day 9

Moving C7 forward and back, on back, sitting and on knees and head

CD#10/T19 [41m] (San Francisco Training, 1976) » play audio

Sit, legs crossed, sense C7, bring it forward/back, leaving head in place. Same, hand on top of head. Same, interlaced fingers on head. Same, LOB. Sit, R leg forward, hands on head, C7 forward/back. LOB, same, one hand on neck, one on sternum. On knees and top of head, hands interlaced around head, forearms and elbows on floor, take C7 forward and back; try without moving pelvis. Same position, let pelvis move head-ward and foot-ward, allow shoulder blades to separate and come together, belly drops forward and comes back. Same, one hand on back of neck. Sit, L hand on top of head, bring C7 forward/back. On back, feet standing, tilt tail down towards floor so lower back is lifted, back and forth a few times then stay with tail down, note breathing, feel what happens with C7. On knees, top of head on floor, hands under knees, move C7 forward/back. Sit, roll head between hands. Switch hands. Hands down, move C7 forward/back. On knees, top of head on imaginary clock, hands under the knees, move head between 12 and 6, then between 3 and 9. On knees and head, hands interlaced and wrapped around head at floor, imagine clock, circle top of head around clock, note base of neck/C7 making circle. On knees and top of head, hands standing to sides of head, elbows in the air, circle top of head around the clock. Repeat but with hands behind back, one hand holding other wrist. Sit, take C7 forward/back, notice eyes. Sit, L leg behind, lean on L hand, R hand on top of head, circle top of head thinking about C7 moving opposite direction of head also making a circle. Switch legs and repeat. On knees and top of head, hands under knees, make 3 small circles around clock in each direction, attention to C7 moving in circle. Rest on back, note breath, roll head L/R.

ATM Lesson #124 – Diana Razumny 2007-02-23: Day 50, S05 day 10

Sliding foot through gap #6 (pretzel legs): legs crossed, holding feet, roll to back, on back

CD#10/T20 [60m] (San Francisco Training, July, 1976) » play audio

On back, notice 5 lines. Stand L leg, push through foot on floor, notice effects on pelvis, R leg. Slide R leg through. OS. On hands and knees, cross one knee behind, separate feet and sit back between feet. Go back and forth, sitting, coming onto hands/knees and switch knee crossing. Notice the changing shape of torso. Sit back, hold feet, shift weight, explore tilting of head, note shape of torso with each variation. Then tilt forward/back. Then circle pelvis on floor, head circles opposite mid back. Repeat with other knee crossed behind. On back, stand R foot, slide L foot through gap on floor. Repeat, other side. R foot standing, slide L foot through, stay and slide R foot around to L of L knee, take R knee down/away, R ankle pivoting over L thigh. Repeat, other side. On hands/knees, cross R knee behind, sit back between feet, go down on one elbow and lower to lying on back, soles oriented towards face, arms overhead, sweep both arms around to one side to hold foot on that side, then sweep arms around, over head to other side to hold other foot. Repeat starting with L knee crossed behind R on hands and knees. Legs crossed, sit between feet, hold both feet, roll down across side to come to back holding feet. Repeat with other leg crossing. Stand R foot, slide L through, hold the two feet, swing legs overhead and roll up to sit, Continue and when legs are overhead, let go of hands/feet, switch leg crossing and roll up to sitting again. On hands/knees, cross R leg in front of L then L in front of R, crawling forward then reverse to crawl backwards.

ATM Lesson #125 – Dennis Leri 2007-02-23: Day 50, S05 day 10

Primary Image #5: hooking big toes, lift feet, sitting and on back

CD#10/T24 [52m] (Alexander Yanai #342) » play audio

Sit, hook big toes with finger. LOB, 5 lines.

Start sitting with hooking big toes with index fingers, lifting/separating feet. On back, create 5 lines. Sit, hook toes, lift one foot at a time off ground, rolling on pelvis. LOB, arms out to sides, create lines with length and direction. Hook toes while on back, lift feet towards ceiling, keeping lines and without lifting head. Sit, hook toes, lift both feet. Sit, hook one toe, lean on other hand, lift/lower foot. ROB, then repeat on other side. LOB, hook toes. Sit, hook big toes, lift off floor. Holding toes, shift weight to R sitbone, lift L foot. OS. One arm long overhead on floor, hook same-side big toe with index, lift/lengthen leg, note a little rolling towards long arm/leg on other side. Repeat on other side. Hook both big toes, lift feet. Sit, hook toes, lift both feet.

ATM Lesson #126 – Donna Blank 2007-05-14: Day 51, S06 day 1

Awareness of breathing, on back

CD#11/T02 [44m] (unattributed) » play audio

Sense LOB: contact with floor, vertebrae, ribs, limbs, differences R/L. Relationship with floor: you towards it, it towards you. Witness breath. Bend knees/stand feet with least effort possible; does this change breathing? Hands on low belly, fingers spread, feel breath. Slide hands up a little so thumbs are on lower ribs; listen to breath. Rest. Hands on chest, elbows resting on floor, thumbs near collar bones, fingers spread, sense/listen. Rest. Roll to side & to sit, listen to breath; pause & re-establish when breathing changes. Stand.

ATM Lesson #127 – Donna Blank 2007-05-14: Day 51, S06 day 1

Breathing into the right lung #1, on back

CD#11/T03 [53m] (Awareness Through Movement Book Lesson #12) » play audio

When we use breathing to fullest capacity, we can take in more oxygen and expel more CO₂. Attend/imagine to air on right side, top lobe expanding on inhale; 3^rd lobe; middle lobe; R nostril, throat, trachea. Diaphragm. Track breath out. Rest; difference in lying on floor? Stand, feel contact feet with floor, walk, compare sides. Sit cross-legged, interlace fingers behind head, let elbows come forward/down; where can lungs expand & restrict in this position? Think about R side—nostril, lobes. Imagine air coming in & out. Left side. Where easier, where challenging? Stand, any changes?, walk. Sit with R leg back, support with L hand on floor, tip head a little to R, fill L lung in imagination. LOB, rest. Sit with legs other way, imagine air on R. ROB. Stand, walk.

Editor's notes: From Moshé's book Awareness Through Movement (1972, 1990), Lesson #12: Thinking and Breathing.

ATM Lesson #128 – Donna Blank 2007-05-15: Day 52, S06 day 2

Lifting pelvis, shifting weight with upper back clock

CD#11/T08 [70m] (Combination of spinal chain & upper back clock) » play audio

LOB, scan: head, spine, limbs, breathing, you to floor/floor to you. Bend knees, stand feet, explore placement. Lift pelvis ½ inch, note transmission through vertebrae. Gradually higher, curling tailbone, lengthening knees. Lift higher, lowering chin towards collar bone, vice versa on descent. Notice footprint on floor. Lift pelvis, chin involved; initiate from head; both. Stand, note collar bones, where looking, walk. LOB, lift pelvis, stay up so resting on upper back; play up/down in upper part of back. As lift higher take chin up, lower take chin down; switch chin. Lift pelvis, shift onto one shoulder, back to center (keep pelvis level); OS; alternate, note head. Lift pelvis, as shift to R shoulder let head go R; OS. As shift to R shoulder, shift head to L. Lift pelvis, stay, play up/down on thoracic spine; go to middle point, stay, shift side to side. Lift pelvis, stay, circle around clock top to right; top to left; half; explore numbers towards lower on back. Lift & lower pelvis. Stand, walk.

ATM Lesson #129 – Donna Blank 2007-05-15: Day 52, S06 day 2

Bridging #1, on back

CD#11/T10 [75m] (Esalen & Amherst) » play audio

ATM Lesson #130 – Donna Blank 2007-05-16: Day 53, S06 day 3

Breathing into the right lung #2, on side

CD#11/T12 [53m] (Gaby Yaron for performers) » play audio

Lie on L side. Explore placement of knees. Note ribs; shoulder to pelvis; how yield into floor. R arm along side. Track air R side: nostril, trachea, upper lobe, etc. What directions do air/ribs expand? Imagine filling & emptying of breath; does this change shaping? Rest on back. On side. Imagine filling of air is more in the backs of lobes. Roll onto back. On side (arm along side), imagine air coming more into front of lobes. Rest on back. On side, alternate air coming into front/back. Rest on back, roll to come to sit, stand. Standing, feel breath into back.

ATM Lesson #131 – Donna Blank 2007-05-17: Day 54, S06 day 4

Bridging #2, on back

CD#11/T16 [83m] (Amherst, July 6, 1981) » play audio

LOF (front). Explore placement of arms, head; note pelvis, ribs, sternum. Feel ribs in relation to floor as breathe. LOB, note pelvis, heels; heels in relation to other parts. R hand into bridge position; where is elbow in relation to hand/knee in relation to foot (stand R foot); where feel most skeletal support. Move elbow with L hand to explore; take elbow more overhead; bend R knee, push with R foot a little to help lengthen R elbow overhead; bring elbow towards feet. Circle elbow. Stand R hand & foot, push with both, take back of head through gap. L hand in bridge, stand L foot, push, take head through gap; imagine the movement, do, go back & forth. “When the image and the action are one, we feel coherent.” Stand both feet, gently lift coccyx; gradually higher, note hip joints open, pressure on back. Pelvis up, both hands in bridge, bring pelvis down. Pelvis up, shift weight to begin to take head gaps. Legs long, stand both hands, press head into floor; lift shoulder girdle; lift head. Legs/arms long, lift shoulder girdle, lift head, alternate. Stand feet, lift pelvis & stay, slide R shoulder blade down toward R hip; L. Pelvis in air, lift R shoulder to walk it down, return; L; alternate to go downward/upward. Legs long, stand hands, shift weight, walk shoulders. Stand both feet & hands, walk shoulders down & up. Legs long, stand hands; press head & release, press heels; press head & heels same time; do light & quick; head & each heel. Stand all feet/hands, walk shoulders. Hold head, bring elbows/knees towards each other. Stand, walk.

ATM Lesson #132 – Diana Razumny 2007-05-18: Day 55, S06 day 5

Bridging #3, on back & sitting

CD#11/T21 [64m] (Amherst, July 7, 1981) » play audio

LOB, when scan use words or sensation. Legs long, arms close, palms down; bend elbows so fingers toward ceiling, then so fingers point overhead, bring elbows towards ceiling so could place palms on floor by ears. Hands by ears, imagine movements did yesterday. Press into hands a little so head rolls upward. Press with R hand, let back of head go through gap; OS. Arms long, stand feet, lift pelvis, imagine walking shoulders; walk shoulders down/up. Stand feet, lift & drop foot; stand hands too, lift pelvis, slide onto top of head. Sit with legs crossed, R arm straight forward shoulder-height, palm facing forward, lengthen palm forward; OS. Same with R, add bending elbow, add taking elbow toward ceiling; OS. Sit, both palms forward, take R hand backward & reach L forward, alternate. Styles of lessons:

1. Do reference, do a bunch of other things, do reference
2. Back and forth between reference & new things.

Sit, both wrists/elbows bent, take both back as if bridging; switch legs, look down when take arms back. Sit, hands up/back by ears, look up/down. Kneel, tuck toes, both palms in front, bridge one hand back, other hand; both hands. Again, head looking down while arms go back. Take all back, imagine hands going to floor behind. LOB, stand feet, arms long, lift pelvis, walk shoulders so hands towards ankles (can go on toes). Stand feet and hands, lift pelvis, slide back of head on floor to come onto top of head. Bridge hands, legs long, alternate pushing with one hand to lift shoulder and slide back of head under arm. Rest, sit, stand.

ATM Lesson #133 – Donna Blank 2007-05-18: Day 55, S06 day 5

Welding the breath #1

CD#11/T23 [27m] (Alexander Yanai #179, part 1) » play audio

Stand feet, lift pelvis, inhale into chest. Directing breath into upper R. Legs long, continue. L foot stands, lift L hip, send weight into R shoulder, continue with breath into R shoulder/upper ribs. Legs long, repeat into L upper lung. Feel breath moving breastbone. Stand feet, lift pelvis feel inhale. Lift head with interlaced hands, stand L foot, feel pressure against floor of lower ribs, inhale/expand lower R ribs into floor. Repeat OS.

ATM Lesson #134 – Diana Razumny 2007-05-21: Day 56, S06 day 6

Bridging #4, on back, rolling pelvis

CD#12/T01 [58m] (Alexander Yanai #438, part 1) » play audio

LOB. Stand L foot, think how would lead new students to do. Press L foot/direct L knee out over toes/lift L side of pelvis/roll pelvis to R. Roll pelvis, what do with knee—try over toes and to R, note head. Stand R foot, roll pelvis to L. Stand L foot, roll pelvis, quicker, note head/shoulders; explore variations of head rolling; slide head to L as roll pelvis. Stand R foot, note head; as roll pelvis slide back of head to R. Legs long, press head into floor; lift shoulders; palms on floor, press elbows to lift shoulders as if to slide up to crown of head. Stand L foot, L arm overhead, roll pelvis, note L shoulder blade; add turning head to R. OS, add looking up as roll; quicker. Legs long, press elbows to move head towards crown. Stand both feet, same, tilting tailbone into floor. Stay on crown head, lift pelvis from floor. Stand both feet, alternate pressing feet to roll pelvis, arms above head, look up to opposite hand. Same, hands alongside sliding down.

ATM Lesson #135 – Diana Razumny 2007-05-22: Day 57, S06 day 7

Bridging #5, on back, sliding onto crown

CD#12/T06 [54m] (Alexander Yanai #438, part 2) » play audio

No notes.

ATM Lesson #136 – Donna Blank 2007-05-22: Day 57, S06 day 7

Welding the breath #2

CD#12/T09 [35m] (Alexander Yanai #179, part 2) » play audio

LOB, stand both feet, breathe into shoulder areas. Stand L foot, press & stay, expand breath into R shoulder. OS. Inhale, lift sternum. Stand feet, lift pelvis, stay, breathe into C7/T1. Stand L foot, lift head with hands behind head, inhale & press lower R ribs into floor. OS. Legs long, inhale & press spine below shoulder blades. Interlace fingers, lift head, same. Stand L foot, roll to lie on R side, head on arm, hold head with L hand, lift, inhale & press R side. Again, press lower ribs, play with placement of foot to help get to lower ribs. OS. Sidesit, note breath, OS. Stand.

ATM Lesson #137 – Diana Razumny 2007-05-23: Day 58, S06 day 8

Bridging #6, on back, arm overhead rolling pelvis

CD#12/T10 [51m] (Alexander Yanai #439, part 1) » play audio

LOB, note spine. Stand R foot, R arm lengthened overhead on floor, lift R hip joint. Again, add head roll to left. OS. Stand R foot, L arm overhead, begin idea of sliding R hand in direction of R heel; again, include R hip joint, note timing, breathe in that position. OS. Stand R foot, R arm overhead, slide back of head under arm. OS, add turning palm on floor so fingers point towards feet. Add this on R side, looking for place elbow is over palm. Same L side, leave L hand standing, roll to back, lengthen L leg, use other hand to play with L elbow. OS. Stand both feet, L arm overhead, reach toward R foot with R hand, lifting R hip; wrap R hand around ankle thumbs with fingers, lift/lower pelvis, let head roll. OS, include comparison with R leg long. Legs long, stand both hands, press; lift head. Arms long, press elbows into floor, press head, slide onto crown. With hands in bridge, go to crown head.

ATM Lesson #138 – Donna Blank 2007-05-23: Day 58, S06 day 8

Welding the breath #3

CD#12/T13 [50m] (Alexander Yanai #179, part 3) » play audio

LOB, scan. Play with some of yesterday's lesson. On front, arms overhead, direct breath into belly & press into floor. Bring R knee up, roll a little onto L, L arm long, wrap R arm over head, lift head; stay up, inhale & expand into ribs. OS. On front, extend R arm overhead, turn L toes under, push with toes, inhale/press. OS. Stand both feet, press to lift pelvis, arms overhead, breathe/press. Rest on back: distance spine to shoulder blades. Sit symmetrically, breathe into upper thorax. On back, stand feet, exhale, hollow belly, expand into all dimensions.

ATM Lesson #139 – Diana Razumny 2007-05-24: Day 59, S06 day 9

Bridging #7, on back

CD#12/T14 [43m] (Alexander Yanai #439, part 2, modified by Diana R.) » play audio

LOB, press with head, heels, tailbone, tailbone & head, elbows/forearms. Press to go up on crown head. Lift pelvis, note where is weight; stay, hands to bridging position, lower spine, note where do hands start to lift up. Lift pelvis, walk shoulders toward pelvis, hold ankles, lower/raise pelvis, bring arms to bridge, roll to crown of head. Stand R foot, lengthen L arm overhead, push to roll pelvis, look at L hand; switch arms, roll, stay rolled, R palm on floor, slide to point fingers toward feet, roll back/side; leave R hand & foot standing, push. OS. Legs long, press head, elbows, slide head onto crown. Stand both feet, lift pelvis, hands to bridge, lower spine to floor, leave pelvis down, press with hands to slide onto crown. Stand R foot, L hand to bridge, hold R ankle with R hand, imagine coming to crown, do. Legs long, bridge hands, slide to crown head, stand feet, lift pelvis to come onto head more. Interlace fingers behind head, bend knees/elbows toward each other.

ATM Lesson #140 – Donna Blank 2007-05-24: Day 59, S06 day 9

Breathing rhythmically, LOB #1

CD#12/T16 [56m] (Alexander Yanai #180) » play audio

LOB, stand feet. Rhythmically flip R hand. Add inhale on one flip, exhale on other flip. Add hold breath after exhalation, continue. Add holding breath after inhalation. 4-part process: inhale, hold, exhale, hold, one task per flip.

ATM Lesson #141 – Donna Blank 2007-05-25: Day 60, S06 day 10

Breathing rhythmically, LOB #2

CD#12/T17 [60m] (Alexander Yanai #186) » play audio

LOB, stand feet, note breathing. Tap L hand by lifting/dropping at wrist. Build up to 4-part breathing: inhale, hold, exhale, hold, each one gets one tap. Decrease air volume & muscular activity as much as possible. Extend L arm & leg; inhale, sense L lung; sense diaphragm. Lobes of lung. 4-part equal breathing, keeping chest full; seesaw breathing on L. Stand, compare breathing two sides, walk. LOB, same position, resume 4-part breathing, attend to smoothness of transitions. During inhalation, push with foot to lengthen L arm; exhale, come down. Stand, walk; close/open L wrist. LOB, same position, roll onto L side, continue 4-part breathing; hold head with R arm, lift, breathe. LOB, same position, 4-part breathing minimal; roll onto L side, same. LOB, stand feet, interlace fingers behind head, lift head, exhale. Let 4-part breathing come in through day, can help change how you do what you do.

ATM Lesson #142 – Diana Razumny 2007-05-25: Day 60, S06 day 10

Bridging #8, on back & kneeling

CD#12/T20 [37m] (Alexander Yanai #439, part 3; Amherst, July 7, 1981 modified by Diana R.) » play audio

LOB, stand feet, hold ankles, lift/lower pelvis, use this movement to slide up onto head. Stand feet, both hands to bridge, press head to slide to crown. Legs long, press head & elbows to slide head to crown. Stand both feet, come to crown, lift pelvis. Stand feet, hold ankles, lift pelvis, knees moving down toward floor, use this to slide up onto crown. Kneel with toes tucked, reach R hand back to R ankle/heel, lean on it, other hand, both, looking forward; look back. LOB, hold ankles, lift pelvis. Reach with R hand toward L ankle, hold with both hands; other ankle. Kneel, tuck toes, reach for R ankle with L hand. LOB, stand feet, hold ankles, knees over feet, press back of head. Hold ankles, roll to belly and back. Hold ankles, knees over to slide to crown, rock. Stand feet & hands, lift pelvis, knees over feet, go to crown; lift head from floor if want. Stand; if up for it, find partner, go to wall, walk down wall.

ATM Lesson #143 – Diana Razumny 2007-08-13: Day 61, S07 day 1

Arriving, sensing skeleton

CD#13/T01 [41m] (unattributed) » play audio

LOB, arrive, notice thoughts, breath; full skeletal scan; attention to flesh; bell hand, come to sit. LOB, sense and feel.

ATM Lesson #144 – Diana Razumny 2007-08-13: Day 61, S07 day 1

Sitting on floor spiraling to standing

CD#13/T04 [61m] (Alexander Yanai #145) » play audio

LOB, scan. Sit, arms/legs in hoop, look at hands in front, turn head/shoulders/arms around to side, eventually allow opposite knee to flop to middle, continue around, eventually bringing leg from behind to standing, can use hand on floor, continue moving pelvis in spiral up to stand on both feet, both hands/head can be hanging down to floor. Reverse each step along the way. Do both sides. Stand with feet spread, one hand to floor in front, spiral down to sit facing opposite direction, reverse to standing. Same on other side and then alternate. Return to original move of turning head/shoulder/arm hoop around to one side, eventually coming up to standing while pelvis moves continuously.

ATM Lesson #145 – Alan Questel 2007-08-15: Day 63, S07 day 3

Preparation for shoulder stand, on back

CD#13/T10 [51m] (Alexander Yanai #9) » play audio

Stand feet, lift pelvis, fist under pelvis, throw legs overhead. Sit, arms in front at shoulder height, roll onto back, throw legs overhead, rolling on back. On back, arms down along side, throw legs overhead. Stand R foot, throw straight L leg overhead, allow R bent leg to come along. Repeat OS. Leave knees hanging near head. Hold sole of L foot with L hand, lengthen leg, use/or not the R foot to help. Repeat OS. Hold both feet and lengthen. Sit, soles together, interlace hands behind head, let head/arms hang down in front. Still sit, sand L foot/leg, R leg straight in front, R hand behind head, head turned to L, fold to bring elbow to L. Same leg configuration, switch arms, fold to R few times then switch legs. Hold both feet, lengthen overhead. Lift legs into air, feet towards ceiling, hold pelvis with hands from behind, lower one leg at a time, foot to floor overhead. On back, fists under pelvis, lift legs, begin rolling up spine, legs go overhead. Feet to ceiling again, hands supporting pelvis, one foot towards floor overhead, other towards floor below. Arms along side, swing legs overhead with head turned to one side or the other, let the knees come to one side of head then other. Stand feet, lift pelvis, compare ease.

ATM Lesson #146 – Alan Questel 2007-08-15: Day 63, S07 day 3

Scissoring legs, on back #1

CD#13/T12 [38m] (Amherst—Russell Delman) » play audio

On back, note pelvis volume and tendency to roll one direction. Slide L leg out to L, little toe towards floor. Add R leg sliding to L following R leg. Continue, allow inside of R leg/knee to come towards floor, L leg sides L away from R so there's space between R/L leg. Stay with legs scissored open, reach R hand towards R foot. Cross R leg over/across L leg, slide R hand towards L foot then L hand towards R foot. Legs spread, pelvis rolled to L, arms at shoulder height, slide L arm overhead, R arm down towards R foot, stay there, roll head to look L/R. Switch arms so R is overhead, L is down, roll head to look R/L. Stay twisted with R leg in front of left, scissored apart, face to ceiling, lift head, soften ribs. Original scissor legs, R behind, L in front while pelvis is rolled L, lift head, push belly out, look down between legs. Scissor legs, L arm straight forward, extend arm/hand towards ceiling then switch arms, then alternate. Repeat, lifting both arms same time, add lifting head, leave arms lifted and lower head, then just lift head, then return to lifting arms/head together. Circle/hoop of arms L/R while legs are scissored open, take arm circle L/R. On back, legs long, take legs into scissoring movement, note ease. Stand, walk, turn circle.

ATM Lesson #147 – Alan Questel 2007-08-15: Day 63, S07 day 3

Headstand preparation #1 head on floor, on hands and knees

CD#13/T14 [41m] (Amherst) » play audio

LOB, scan. On hands/knees, bring top of head to floor to form triangle, roll forward/backward, side/side. Small circles. Toes for running, lift R knee off floor; L knee; alternate. LOF, head to R, arms alongside, press R hand and release; add lifting R shoulder; add lifting R leg; add lifting R pelvis. OS. Head to R, press L hand; press both hands, lift head and turn to other side. On hands/knees, top of head to floor, toes for running, alternate lifting knees. Walk knees toward head; to R, to L. Lift L knee, lift R knee, lower L, lower R. Lift both knees, walk feet L/R; walk feet towards/away from head. LOB, press R heel into floor; add pressing back of head. LOF, head to one side, arms alongside, press both hands, lift both shoulders, turn head. Forehead to floor, press to lift shoulders/head, stay lifted, take only head toward/away from floor; quicker. Hands/knees, head to floor, toes for running, imagine walking feet. Stand, walk.

ATM Lesson #148 – Alan Questel 2007-08-16: Day 64, S07 day 4

Headstand preparation #2, on front and back

CD#13/T15 [42m] (Amherst) » play audio

On back, lift part of yourself, what presses? On front: head to right, arms along side, press back of R hand and lift shoulder. Add lift R. leg. Lift bent right leg. Add lift head. Practice lifting at same time. Lift head and leg so minimally as to slide out a piece of paper. Try bigger movement/smaller. Press L hand to lift right leg. Try head to L. Repeat OS. Press both hands, lift both legs/head/shoulders. Change head. Explore pressing different parts into floor. Head in middle, Press hands/lift head. Face horizon/floor. Lift head, leave shoulders on floor. Press hands, lift legs/head, hold and do pecking with head. Press hands, lift legs/head/shoulders, rock. When are you efforting that is not as useful? Think of being one solid piece. Rock/oscillate. Head to right, press back of R hand, lift R shoulder. Improve? Lift R leg. On back, stand feet, hands behind head, bring elbows to knees. Stand.

ATM Lesson #149 – Alan Questel 2007-08-16: Day 64, S07 day 4

Scissoring legs, on back #2, flexing/extending

CD#13/T17 [49m] (Amherst—Russell Delman) » play audio

Stand, sense weight through R foot, knee, hip; L. Partners: describe distinctions feel. LOB, flex/extend L ankle; flare/curl toes; do both; do opposite. Bend knee and flex ankle; add flattening lower back towards floor. L arm 45 degrees, palm to ceiling; flare L toes and bring fingers towards each other; fingers and toes flare together; inhale as fingers open and toes flare; add filling in L side. Lift L shoulder forward; add flattening lower back toward floor; add letting L knee bend; add flexing ankle, all moving same proportion; add closing fingers. Roll L foot a little to L, let head roll to L, roll L thumb to floor; think of hurdling from previous lesson, add rolling R hand to L. Roll foot, knee, hand, head to L and R. Gently bend L knee, low back to floor, fingers close. Stand, note L foot, R foot, walk. Check in again with partners.

ATM Lesson #150 – Diana Razumny 2007-08-16: Day 64, S07 day 4

Coming to stand on one leg #1, sitting on chair

CD#13/T18 [49m] (Alexander Yanai #147) » play audio

Sit on front of chair, R ankle on L leg, R knee out to side, L hand holds R foot. R arm in space between legs, hook elbow to lift/lower R leg. Repeat OS. Feet on floor, lower head, arms between legs, slide back of hands on floor under chair. Feet closer to chair, palms on floor between legs, lower head, lift pelvis from chair. L hand under R arch, lift R foot, R hand below R kneecap, bring heel onto chair. Repeat OS. Sit back in chair, R foot on chair, bring L foot onto chair. Sit on front of chair, legs together, arms behind knees, hold elbows w/ hands; lower head, lift pelvis chair. Sit, R ankle on L knee, L hand to R arch, slide R hand down front of L leg. Slide R hand R/L on floor. Repeat OS. Legs together, hold elbows behind knees, lower head and lift pelvis. R ankle on L knee, hold R arch with L hand, slide R arm through to elbow, lift R knee toward chest; L foot closer to chair, lift pelvis, lower head, drop pelvis to chair. Repeat OS. Sit deep in chair, lift legs, hands on front of ankles or below knees, heels on chair. Bring foot up with hands on leg. Repeat OS. Keep R foot standing on chair, hold R ankle with R hand, R knee with L hand, take knee R/L; lift/lower foot from chair. Draw small circles with heel on chair. Repeat OS. Heels on chair, hug legs, legs to floor, switch arms, repeat. Feet on floor, legs together, arms behind knees, lower head, lift pelvis, stay standing; lift/lower pelvis. R ankle on L leg, hold R foot with L hand, hook R elbow under R leg, lower head, stand. Repeat OS. Spread legs, palms on floor, lift pelvis from chair.

ATM Lesson #151 – Alan Questel 2007-08-17: Day 65, S07 day 5

Headstand preparation #3, lifting and pressing, on front

CD#13/T19 [59m] (Amherst) » play audio

LOB, note pressure; same LOF. LOF, head to R, arms near head, lift both feet; lift pubic bone; lift navel; lift lower ribs; lift shoulders. ROB. LOF, face to R, press each part into floor. Pressing and lifting coexist. LOF, face to R, undulate pressing, starting at top. Same, but on R side; on L side. Press both sides up and down. Bend R knee, lift from floor; press R hand/elbow; same time; OS. Bend both knees, lift knees, press both arms. Bend both knees, lift both knees; lift both shoulders; lift shoulders and legs. Legs long, lift shoulders, lift pubic bone; lift one side pubic bone, OS; lift feet; alternate areas. Alternate pressing pubic bone and lifting feet; pubic bone and shoulders; lift pubic bone, lift shoulders, lift head. Bend both knees, press R hand and lift R knee; press L hand and lift R knee; press R hand. Legs long, both hands on floor by shoulders, elbows in air, alternate pressing hands; press both hands. Lift sequentially between feet and head; press sequentially. ROB, stand, attend to pressing and lifting coexisting. Walk: pressing precede lifting or vice versa.

ATM Lesson #152 – Diana Razumny 2007-08-17: Day 65, S07 day 5

Twisting and bending, sitting on chair

CD#13/T21 [38m] (Alexander Yanai #148) » play audio

Sit on chair, R hand behind head, push back of head to L so face turns R. Increase movement, elbow going back to L. Repeat OS. Interlace hands behind head, R elbow down to R, look at L elbow. Stay twisted, take R elbow between legs. Hands behind head, face forward, side bend to R; stay, turn to bring R elbow between legs. Stay twisted, come up, take the L elbow to L. Slide L elbow L/R on back of chair. L hand on floor between legs, R hand behind head, circle elbow in space; take elbow to ceiling/floor, turning head/face. Leave elbow up towards ceiling, look at elbow, make circle with elbow. L hand on floor, R arm up to ceiling, make fist with R hand, rotate arm. Same position but R hand on top of head, elbow towards ceiling, lift/lower head in this position. L hand on floor, R arm/fist up to ceiling, make large circle in space with fist. Repeat OS.

ATM Lesson #153 – Alan Questel 2007-08-17: Day 65, S07 day 5

Scissoring legs, on back #3, flexing/extending continued

CD#13/T23 [36m] (Amherst—Russell Delman) » play audio

LOB, flex L ankle; add letting knee bend and lower back flatten. Flex R ankle, let knee bend; add flaring toes; toes curl as foot moves away; switch flaring/curling of toes; add flattening lower back; add lifting R shoulder. Think of each place bending same amount. Bend L ankle, knee to side; add letting R knee bend/turn to L; let legs scissor. R hand holds R foot, L arm overhead; let belly move forward. Legs long, bend and lengthen both ankles, pausing in-between; add flexing/curling toes. Continue ankles, let both knees bend. Bend R knee, let heel slide; imagine L leg turning to R; let R leg follow. Stay in hurdle, L hand hold L foot, R arm extended, move navel to ceiling. Stay, turn head side to side. Legs long, arms to sides, hurdle side to side, include head; let front leg straighten as legs scissor. Legs long, bend/pulse everything. Stand, walk.

ATM Lesson #154 – Alan Questel 2007-08-20: Day 66, S07 day 6

Headstand preparation #4, on hands/knees and back, carping

CD#14/T01 [63m] (Amherst) » play audio

LOB. Move self to one side and other. Hands and knees, top head on floor, roll forward/back; left/right. Sit, imagine ceiling coming to head, move so it would be parallel to floor. Head to floor, toes to running, lift R knee off floor; lift L knee; alternate. Lift one, then other, put one down, other (circle). Walk knees forward/back. Lift knees, walk feet forward/back, side/side. LOB, take legs in air, hands can hold pelvis; alternate taking feet back towards floor. On back, feet standing, hold R pant leg at thigh, pull leg and let go; OS; both. Add when feet land, lift/pop pelvis into air. Lift both legs into air, hold pelvis with hands, leg knees bend, lower feet to floor, end up with feet on floor and pelvis lifted, letting go of pelvis as need. Legs in air, scissor legs. Without hands holding pelvis, lift feet into air and bring down to land with pelvis in air. On hands/knees, head on floor, toes for running, lengthen knees to take pelvis in air. In position, imagine walking R knee and putting it on R elbow; do it; put it on and take off. OS. Bring L knee onto different parts of L arm; OS. Put one knee on elbow, take down, put other knee on elbow, take down. One elbow on knee, other knee, quickly take down. Put one knee on elbow, stay, sense distribution weight; OS. Again, one knee up, other, one down, other. Knees onto elbows, fall out by rolling. LOB, move whole self side to side. Stand, walk.

ATM Lesson #155 – Diana Razumny 2007-08-20: Day 66, S07 day 6

Squatting in front of chair, from standing

CD#14/T05 [49m] (Alexander Yanai #149) » play audio

Stand in front of chair, legs spread, hands on backrest, bend knees, pelvis moves back/away, head/shoulders go down, arms/body lengthens, back becomes horizontal, long/straight from hands to tail. Rest. Repeat with hands on seat of chair, arch begins lower back, eyes look up as knees bend and pelvis goes back/down. Sit/rest. Stand in front of chair, L hand on seat, R on backrest, Repeat pelvis backward, knees bent, add turn/bring head under R arm. Sit/rest. Repeat OS. On knees, hands on seat, toes for pushing, heels together, sit back on heels. Repeat with knees spread, heels together, lift/lower knees. Lift only R knee, turn to R. Feet stay in place, pelvis to L heel when knee is up, R heel towards floor. Repeat OS. Sit on heels, alternate lifting knees, turning, sitting back, lower heel towards floor when knee is lifting. Repeat, lowering pelvis, sitting more erect. Same position, close to chair, knees spread to sides of chair, hold edge of chair, lift/lower R knee then L knee, alternate. Lift both knees, sit on heels behind, R knee down to middle, under chair. Alternate knees. Stand in front of chair, hands on seat front, legs spread, bend knees, lengthen pelvis backward as before in the beginning... far from the chair. Continue until arching the back, lift head. Repeat with hands on backrest. Head lifts then lift R arm from chair, high up, look at (loose) hand with eyes, return it to backrest. Hands on backrest again, extend pelvis backward, bend knees, arch back. Middle goes down so chest is lower than the pelvis. Pelvis moves away from chair, body hangs from pelvis, toward hands on backrest. Lift head/L hand in air, look at hand, back/chest stays hanging low. Then R hand. Alternate. Same position, hands on backrest, lengthen pelvis backward, arch back, bend knees. Like this, hang back between pelvis and arms. Reverse, round backwards. Alternate, rounding/arching. On knees/toes, hands on seat, spread knees wide, pelvis on heels, lift knees, take R knee to floor, return, L knee, return. With both, return. On knees/toes, sit on heels. R hand on chair, L hand on L knee, lift L knee to side once, switch hands/knees. Lift both knees to sides. On toes/knees, pelvis to heels, L hand holds chair, R hand on right knee, lift both knees, go down with L knee, lift, down with R knee. Alternate, then both knees up/down.

ATM Lesson #156 – Alan Questel 2007-08-21: Day 67, S07 day 7

Lifting/lowering pelvis from side & on hands/knees

CD#14/T06 [54m] (Alan, inspired by Amherst) » play audio

On back, note which side you would roll to more easily then roll to other side. On hands/knees, back of R hand on floor, slide fingers towards L of L knee. Repeat. OS. Return to sliding R hand to L, continue so R shoulder comes towards floor. Repeat. OS. Return to R, continue to direct head under L arm to look to ceiling. Repeat. OS. Stay with R arm through, weight on shoulder, lower pelvis to floor on R, knees stay bent and pelvis doesn't go towards heels. Repeat. OS. On R side, knees/hips at 90, R forearm under R ribs, L hand in push-up, lift pelvis from floor. Come back up and repeat previous, lowering pelvis. Repeat. OS. On R side, lift/lower whole L leg, then just the L foot, lead with little toe, switch to heel leading, then outer edge of foot. Lift knee, leave feet attached. Lift/lower knee/foot alternately. Simple lift/lower whole leg to feel lightness. Arms extended in front, palms together, lift L straight arm, arcing out to side and behind, watch hand, allow head to roll, knees stay together. Leave L arm behind on floor, as L arm returns to R, lift L leg, alternating. Lift L arm/leg same time, continue so R side lifts, rolling side/side. On hands/knees, slide hand under, roll across mat and come up onto hands/knees again. Reverse direction. Coordinate group rolling. Hands/knees, slide arm under like beginning, lower pelvis to floor.

ATM Lesson #157 – Alan Questel 2007-08-21: Day 67, S07 day 7

Headstand preparation #5, Judo roll, on hands/knees

CD#14/T08 [40m] (Amherst) » play audio

On back, push something into floor, note what lifts. On hands/knees, top of head to floor, toes for running, lift one knee, other, both. Both knees lifted, walk feet around to one side, the other. Repeat, walk feet towards self, pelvis goes higher, lift R hand from floor, lift L hand. Alternate lifting hands. Walk feet close to head, pelvis high over head, image going to tuck chin and roll out. Walk feet near head, bring elbows to knees, imagine you could roll out of it by tucking chin. Repeat, but bring L knee to R elbow. Repeat OS. Both knees on one elbow. One knee on each elbow. Hands/knees, slide R arm to L, roll on R shoulder, lift knees, feet stay, eventually roll/topple to floor. Repeat OS. Hands/knees, slide R arm through to L, bell R hand while rolling. Repeat OS. Hands/knees, head to floor, walk feet to bring knees to elbows, play with rolling out of it. Same position, lift one leg into air, return to elbow. On back, press to note what lifts. Stand, walk.

ATM Lesson #158 – Diana Razumny 2007-08-21: Day 67, S07 day 7

Coming to stand on one leg #2, sitting on chair

CD#14/T10 [47m] (Alexander Yanai #150) » play audio

Sit on front of chair; interlace fingers behind head. Take R elbow to R, keeping head in middle. Add turning head to look at L elbow while taking R elbow down. Then turn head to look to R elbow. Alternate head. Alter speed of arms relative to head. Repeat OS. L ankle on R knee, hold R foot with L hand, L arm straight in front. Lengthen arm forward, trying different trajectories. Same legs; interlace fingers to make hoop with arms in front. Take hoop forward and back. Both feet on floor, lengthen hoop forward, up, and to right; then to left. L ankle on R knee, hold L foot w/ R hand. Slide L hand down leg, exploring different angles. Switch hands. Switch hands back to original. Switch legs to explore OS. Repeat original side. L foot on R knee, make hoop, lengthen forward/up/side to side. Same legs; slide L hand down R leg. Repeat OS, with additional exploration of other hand sliding down leg, exploring floor. Both feet on floor, both arms straight in front as if holding stick; take stick forward/up. Stay with stick up, take R tip toward ceiling towards being vertical. R foot on L knee, slide R hand down leg. Return to both feet on floor, take stick forward/up. Repeat stick sequence OS (without sliding hand down leg). Take stick to vertical with R tip up, move stick side to side. R ankle on L knee, slide hands down; repeat OS. L foot on R knee, both hands hold foot, take torso forward; repeat OS. L foot on R knee, hook L elbow under L leg; take torso down and lift pelvis; OS. R foot on L knee, R arm to floor; OS. Interlace fingers behind head, slide elbows side to side; add head looking to up-elbow; look to down-elbow. Take only R elbow down and towards front. R foot on L knee; take R elbow down and into space between legs, looking up at L elbow. Repeat sequence OS. L foot on R knee, explore L hand on floor; OS. Fingers interlaced behind head, alternate sliding elbows down, look to down-elbow; look to up-elbow.

ATM Lesson #159 – Alan Questel 2007-08-22: Day 68, S07 day 8

Headstand preparation #6, head on wall

CD#14/T12 [35m] (Alan) » play audio

Stand at wall, top of head on wall, reach arm across front. Bring arm out to side. While arm is at side, bring back behind. Continue, note head spins in place when arm comes behind. Do with each arm. Return to reaching arm across front, feel for ease. Take one arm back, other across front, turning on head. Continue with arms, lift one foot. Leave arms turned to one side, alternate lifting feet. Turn both arms to R and take R foot to L of L foot. Repeat OS. Continue spinning so whole body turn, you end up facing ceiling, continue around to facing down again. On hands/knees, top of head to floor, note differences. Tuck toes, lift pelvis, walk feet around, play with bringing elbows to knees, feet different.

ATM Lesson #160 – Alan Questel 2007-08-22: Day 68, S07 day 8

Turning on vertical axis with imaginary hand, on back & hands/knees

CD#14/T14 [44m] (Alan) » play audio

Stand, think of spine and turn around axis. Side bend, hand down to floor. Look up/down. On back, imagine hand holding spine from front of chest, imagine hand turns spine L/R. Have hand side bend you, then flex/extend, sensing movement coming from hand on front of spine. Lower imaginary hand two hand lengths down and repeat 3 directions of movement with spine. Move hand above original location and repeat, then up to cervical spine. On hands/knees, head against wall, repeat image of hand repeat all directions and positions of hand on spine. Imagine hand circles the spine. Turn spine to R, allow R arm to lift out to side and behind. Repeat OS. On back, arms along sides sliding while side bending, lengthening/shortening arms. Arms out in front, flex/extend in spine allowing arms to move up/down. Stand, turn around self, side bend, look up/down. Stand at wall, top of head on wall, think of spine turning and compare to morning ATM.

ATM Lesson #161 – Diana Razumny 2007-08-22: Day 68, S07 day 8

Bending, holding foot, standing at chair

CD#14/T17 [38m] (Alexander Yanai #258) » play audio

Stand, hands on seat of chair, bend knees to squat; heels together, squat, take knees to floor. Stand, hands on backrest of chair, feet spread, toes out, squat. Stand, bend a little in all joints, everything together. L hand on chair, hold sole of L foot with R hand, straighten L leg; add bending a little in all joints. Repeat OS. L hand on chair, hold L foot, lengthen leg and stay, then bend/unbend everything else. Add letting R heel come off floor as bend, head maintains place in space. Repeat OS. L hand on chair, hold foot; as leg extends bend everything else, come back up. Repeat OS. L hand on chair; bend/straighten, letting heel come up. Stay down and let heel come off floor and drop; faster. Repeat OS. Both hands on backrest, let everything bend/lengthen. Bend all, let both heels come off floor and lower. Same, lift/lower only L heel. Again both heels. R heel. Alternate. Same with legs together, both heels. L hand on seat of chair, hold L foot, bend all joints and extend L leg; add heel lifting/lowering. Stay down, lift/lower heel. Repeat OS. L hand on chair, hold foot, go down as far as can without lifting R heel. Make arc with L foot. Repeat OS. Both hands on front of chair, feet spread, bend to take pelvis toward floor without heels coming up. Same, stay down, open/close knees. Same, only flap L knee. R knee. Alternate. Flap both knees in/out, explore head. L hand on backrest, hold L foot, extend L leg as all else softens. Repeat OS. Both hands on backrest; bend/lengthen all. Continue lowering keeping heels down, look down; as rise, look to horizon. Lower/rise, keep eyes/head to horizon.

ATM Lesson #162 – Alan Questel 2007-08-23: Day 69, S07 day 9

Headstand preparation #7, falling out

CD#14/T19 [52m] (Amherst inspired) » play audio

LOB, swing bottom into air to go up onto shoulders. Sit; bell hand intro; bell and swim. Stand on knees, bell, add backstroke. Kneeling, toes for running, reach R hand to R heel; let pelvis move forward and head move back; L hand to L heel. One heel, then other; take pelvis forward. LOB, interlace fingers behind head, bring elbows/knees toward each other. Sit, swing legs overhead; hold pelvis, lower one foot to floor; other foot, both feet same time, make it light, keep pelvis forward. Swing legs in air, land feet with pelvis up-carping. LOB, move around point on spine. Hands/knees, head to floor, walk feet around. Bring each knee onto elbow. Imagine lifting legs into air and carping. On all 5s, challenge balance, let self fall or roll out. Swing legs and carp; lower legs slowly. Go into headstand, fall out. Go into headstand, knees on elbows, lift both legs, stay? Stand, walk.

ATM Lesson #163 – Diana Razumny 2007-08-23: Day 69, S07 day 9

Bending down at chair, standing

CD#14/T23 [46m] (Alexander Yanai #260) » play audio

Stand behind chair, both hands on backrest, legs spread, bend all joints equally, come up. Go lower, let heels lift, to squatting. Look forward to begin coming up. Go down to squat, keep knees wide, bring knees/pelvis forward (knees towards floor). Take R knee down to floor, towards middle. Take R knee to floor, continue taking R knee up. Turn head and torso with pelvis/knees; as turn to R, bring R heel to floor, v.v. Both hands on seat of chair, heels touching, go down, let heels come off floor; take knees wide to floor and away. Keep head hanging forward, lift/lower knees. Lift chest, hang head back, take knees to floor. Head back; lift/lower one knee. Other knee. Heels touching, take both knees to floor, then heels to floor; do with head hanging forward, then back. Behind chair, L hand on chair, hold L foot with R hand, lengthen leg; go as low as can, bring L foot onto R knee. L hand on seat of chair, hold L foot, foot on R thigh, lower pelvis to floor. As lower, turn to R, lift heel from floor. As lower, lift L leg away from knee and lengthen. Repeat OS. Both hands front of chair, legs spread, squat, lift/lower knees. Turn to R, stay (w/ L knee down), lift/lower R heel. OS. (Continues from here without notes. T-shirt arrival/excitement interrupted note taking.) Repeat squatting holding one leg in front, lift/lower heel. Ends with beginning bending.

ATM Lesson #164 – Alan Questel 2007-08-24: Day 70, S07 day 10

Sliding arms across self to overhead, on back

CD#14/T24 [45m] (Amherst—Take off sweater) » play audio

On back, arms near sides, slide L hand along floor and onto pelvis, front across to R hip, continue around to R side and up to shoulder, continue to head/face, floor overhead. Whole way is soft, gentle, slow, pausing between each step of increase. Repeat same with L arm. Do both arms same time, note which arm is on top and switch to other. Bend knees, feet stand, repeat arms sliding overhead, note when makes sense to lift pelvis. Kneel on knees, repeat arm movement trajectory. Stand, repeat.

ATM Lesson #165 – Diana Razumny 2007-08-24: Day 70, S07 day 10

Pelvis moving back, standing at chair

CD#24/T26 [38m] (Alexander Yanai #262) [DVD#5 10-13] » play audio

Stand behind chair, take pelvis back, arms/legs straight. Belly/low back forward/back. Head up/down, quickly. Same position but R arm behind back, take pelvis back/R; turn head R, look at pelvis to R. Repeat all except L arm is behind. Return to R arm behind. Repeat series on OS. Both hands on backrest, original position, belly/low back forward/back, flex/extend. More weight on one hand, then other. In front of seat, hands on seat, repeat pelvis goes back, knees bend, tail back/up. Repeat pelvis going to one side; then other; then alternate. Behind backrest; tilt chair so front legs come up, hold back of chair near seat, slide chair away on floor, take sit bones to floor, slide chair in again as you stand.

ATM Lesson #166 – Alan Questel 2007-08-24: Day 70, S07 day 10

Rolling from opposite hip, on back

CD#24/T28 [36m] (Alan, Amherst inspired) » play audio

Lie on L side. Lift whole R leg into air; keep knees touching, lift only foot; add leading with heel; lead with toes; keep parallel. Keep feet touching, lift knee. Alternate knee/foot. Lift knee, begin lifting foot as knee comes down, etc. Arms straight in front, lift R arm towards ceiling and behind; as return arm, lift leg; alternate. Lift arm into air and leg. Roll side to side. On L side, lift R leg. R arm in air, attend to L shoulder. Move R arm by opening/closing L shoulder. Same with legs. Same with arm and leg simultaneously; think of R shoulder/hip closing to roll onto R side. Side to side, snapping open/shut. On L side, do prior way of rolling. Sing like music box when open. Go back to snapping. On L side, lift L leg into air. Stand, walk. Turn to look behind as if someone called name, take step. As turn back, feel standing hip opening.

ATM Lesson #167 – Dennis Leri 2007-11-05: Day 71, S08 day 1

Four points #1

CD#15/T02 [29m] (Alexander Yanai) » play audio

Stand, hands on floor, pelvis high, head hanging, lift R hand, note weight shift. Repeat with L hands. Lift both hands same time. Lift one foot, the other then both. Alternate lifting hands, then feet. Lift diagonal foot/hand at same time on each side. Alternate lifting diagonal hand/foot. Lift R hand/foot, lift L hand/foot. Lift all fours at once, hopping, hop L, R, forward, back.

ATM Lesson #168 – Dennis Leri 2007-11-05: Day 71, S08 day 1

Four points #2

CD#15/T04 [36m] (Alexander Yanai) » play audio

Stand, hands/feet on floor, head hanging down, step forward with R hand/foot then L hand/foot. Stand, walk with one side moving forward then the other. Return to 4 points, step with diagonal hand/foot then stand and walk. Hands/feet on floor, draw line between L hand/foot such that half of leg would be to one side of the line, other half on other side of line, take R knee through gap of L foot/hand, top of R foot touches back of L heel, sit on R thigh so you end up facing to the L. L lower leg stays standing perpendicular with knee over foot. Repeat OS then alternate. Add a hop in the middle so both feet are off the floor when you switch sides. Do just to the R and come all the way back up to standing. Go side/side with sense of continuity.

ATM Lesson #169 – Dennis Leri 2007-11-06: Day 72, S08 day 2

Judo roll #1

CD#15/T06 [42m] (Dennis version) » play audio

On hands/knees, R ear on floor, change pressure along side of head, roll up/down from jaw to top of head in comfortable range. Roll head in direction of turn head, pressure changing front to back. Then circle around on R side of face against the floor. Same position, R cheek on floor, slide R hand/arm on floor in direction between L hand/knee, add taking head through gap. Repeat OS. Add looking towards ceiling when head is under arm. Repeat, with head turned L through gap, toes tucked, lift L knee/hip so roll more onto R shoulder. Repeat, bring palms together, lift L arm up towards ceiling and lift L knee/hip.

ATM Lesson #170 – Dennis Leri 2007-11-06: Day 72, S08 day 2

Four points #3

CD#15/T08 [29m] (Alexander Yanai) » play audio

Stand on hands/feet, lift hands/feet different combos. Take R knee through gap of L hand/foot, lowering pelvis to floor. Send straight R leg through gap, reverse. Repeat OS. Take R knee through, roll onto back, return to sit and 4 points. Let feet/legs, arms all go overhead, swing up to sit/stand. Repeat with straight R leg.

ATM Lesson #171 – Diana Razumny 2007-11-06: Day 72, S08 day 2

Taking knees to floor with legs crossed, on back, sitting and elbow propped

CD#15/T10 [54m] (Alexander Yanai #173) » play audio

On back, feet standing, spread, take L knee to floor near R foot, keep R knee “standing.” Note what lifts. Repeat OS. Alternate L/R. R knee to floor again, L foot on middle of R lower leg, touch floor with both knees. Extend belly forward to help L knee go towards floor to L. Repeat OS Repeat, add—lift head with interlaced hands. Remove hands, take knees to floor, note differences. Repeat OS. Same with legs, elbow/forearm propped, take knees towards floor, extend belly forward, lower back arches. Seesaw move between belly/chest. Repeat OS. Repeat but lean on hands behind. Which hand more essential? Seesaw move of chest/belly. Continue with head hanging back. Return to elbows, head hanging back, easier for knees to go to floor? Stand feet, R knee to mid, L foot on R thigh, lean on hands, belly forward, L knee to floor. Note which hand you could lift to facilitate L knee to floor. Same, lean on both hands, head hanging back, seesaw move belly/chest. On back, same leg crossing, turn head/face to R, L hand behind head, R ear, lift head. Note sides of back moving towards floor. Repeat OS R knee to middle again, L foot on lower R leg, knees to floor, lengthen arms on floor overhead, as knees go towards floor, note R arm shortening, instead lengthen it away from head as knee goes to floor. Take L knee to floor while lengthening R arm. Pause, repeat OS One knee between, other foot on lower leg as before, on elbows, head hangs back, top of head on floor. (arms overhead to help lift shoulders and come onto top of head?) Stay and lift arms from floor, seesaw belly/chest, note if knee lowers to floor. Repeat OS. Stand feet, hands behind head, lift head/knees, elbows/knees together, breathe. Stand legs, arms down, note chest, pelvis spine on floor.

ATM Lesson #172 – Diana Razumny 2007-11-07: Day 73, S08 day 3

Arching back, coming onto knees and top of head – sitting, on back, elbow propped

CD#15/T11 [46m] (Alexander Yanai #174) » play audio

Sit, legs crossed, L leg closer to body, lie back, lengthen arms overhead, lift back, note knees/legs, knees open towards floor. Change legs, repeat, protrude belly forward with back lifting. L leg closer, stand R hand in bridge near shoulder, L hand on elbow, move side/side then push overhead, lift R lower back, R knee towards floor while elbow goes towards floor overhead. Repeat OS. Sit, L leg closer, R leg on L, lean on hands behind, lift pelvis as if to roll up onto knees. Change legs, repeat. Repeat above, leaning on elbows/forearms, change legs, repeat. On back, L leg closer, R leg on L, both hands bridged, protrude belly, slide back of head on floor, come onto top of head. Repeat with legs change. Sit, L leg closer, R on L, hands on floor in front, slide hands away, exhale, soft neck. Sit, cross legs, hands near pelvis, take head forward to floor, lean on head, lift pelvis so lean on knees. Change legs, repeat. Sit, slide hands forward, note differences. On back, legs crossed simply, arms overhead, lengthen arms, lift lower back, protrude belly. Change legs, repeat. Cross legs, R on L, on back, bridge arms, push hands, slide onto top of head, lower back lifts. Change legs, repeat. Legs long, roll legs in/out.

ATM Lesson #173 – Dennis Leri 2007-11-07: Day 73, S08 day 3

Judo roll #2

CD#15/T14 [23m] (Dennis version) » play audio

Hands/knees, side of face on floor, move up/down along line on side of face on floor. Repeat OS. Take head along line from front to back, nose goes towards floor/ceiling, differentiate the eyes while rolling head. Repeat OS. Circle cheek on each side. Toes standing, slide R hand on floor through gap of L hand/knee, take head under, looking under arm to ceiling. Continue, lift L knee, leg straightens, pelvis lifts high, rolling on shoulder. Repeat, lift L hand/arm to ceiling, make circle with arm, each direction. Repeat OS. Stand.

ATM Lesson #174 – Dennis Leri 2007-11-07: Day 73, S08 day 3

Four points #4

CD#15/T15 [47m] (Alexander Yanai) » play audio

Stand on hands/feet, variations of lifting hand/feet. On back, arms/legs in air with imaginary floor in front with hands/feet on floor in front. Stand, lift R hand/foot at same time. Repeat OS. Lift diagonal foot/hand. Repeat OS. Hop, all fours leave at same time. Take straight R leg through gap of L hand/foot. Repeat OS. Alternate side/side. Quickly. Do once to L, imagine 20 times, do one more, ROB. Repeat OS. Take straight R leg through to L, stay, lean on R hand, L hand on top of head, circle head feeling through spine to pelvis.

ATM Lesson #175 – Dennis Leri 2007-11-08: Day 74, S08 day 4

Rolling head between hands

CD#15/T16 [34m] (Amherst, key (ki?) breathing, 1^st year?) » play audio

On back, L hand on forehead, R hand behind, roll head between hands. Roll head without hands, sense nose, eyes, ears, top of head. Roll head with L hand on forehead, continue, roll R leg in/out. Roll head/leg so nose/toes go same direction, then toes/nose in opposition. Roll head with R hand, roll R leg and bend knee, bring foot to stand, change to L hand rolling head without interrupting leg. Roll head with R hand slowly while R leg quickly comes/goes to standing/lengthening. Continue with leg, switch to L hand rolling head slowly. Continue with leg moving quickly, switch back/forth between R/L hand rolling head slowly. Switch, leg goes slow, head quickly. Return to easy speed of each. Return to head between hands like beginning.

ATM Lesson #176 – Diana Razumny 2007-11-08: Day 74, S08 day 4

Lengthening arm, rolling to sit, on back

CD#15/T20 [55m] (Alexander Yanai #310) » play audio

On back, legs spread, lift R shoulder, track skeletal linkage, note back of head sliding down, chin lifting. Direct towards L hip. Think length along back diagonal to L hip/top of pelvis, shoulder moving in arc, first slides a little up before lifting, keeping sense of lengthening in back as shoulder arcs up towards ceiling and down towards L hip. Lift R arm/elbow in front of chest, elbow/wrist bent/limp, as if someone standing near L side of pelvis is holding you at elbow and wanted to bring you to sitting by pulling your arm in direction of L hip. Do in such a way that it's all about the skeleton moving and use least amount of muscular effort, no pressing against the floor. Allow head to hang back, only go as far as head still stays in contact with floor. Interlace fingers, form arm hoop, take hoop towards ceiling, head hangs back. Stand R foot, R arm in front, lengthen up towards L as if to come to sit without pushing R foot or anything against the floor. Chest? Repeat OS. Allow head to depart from floor. Arm hoop, think hoop connects through C7 so taking arms forward, lifts C7 part of hoop, taking it forward, head hanging back. Interlace hands behind L thigh near knee, take leg away, pulling arm hoop via leg. As leg goes away the skeletal hoop at base of neck gets pulled forward, head dangling back. Repeat OS with R leg, right before head starts to lift from floor, take R knee L/R. Stand R foot, direct R elbow forward/down, stay with head hanging back, turn head/eyes L/R. Repeat. OS, attention to breath. Arm hoop forward, towards ceiling. Repeat, add forward/L with hoop, allow to move through to pelvis/legs, knees bending little to L. Stay to L, head hanging back, turn head/eyes L/R. (Dennis? Had them lift head to side R ear/R shoulder) Repeat OS. Hands holding below knees, send knees away, back of head slides on floor, chin moves away from throat, shoulders lift. Alternate knees moving away/down, keep tension in arms, head hanging/turning. Take both away, head hangs then lifts little from floor. Repeat, take knees away, head hangs/lifted, turn head L/R, knees respond—head turns R, R knee goes little R (explore opp, intentionally take knees R/L). Return to beginning, R arm forward/down to roll up to sit towards L, allow knees to bend to L, roll up onto L elbow. Breath easy, pour self up to sit. Pause, repeat OS, alternate. How much skeleton can track while alternating side/side?

ATM Lesson #177 – Dennis Leri 2007-11-12: Day 76, S08 day 6

Judo roll #3

CD#16/T02 [45m] [DVD#17 Scene 1] (Dennis version) » play audio

On hands/knees, head on floor, hands clasped on floor at back of head, roll on head, toes tucked. (few variations not noted) On back, rolling head, attention to vertebra. On hands/knees/top of head, hands standing, elbows in air over hands, take one ear towards the floor then other side, head moving side/side, not turning, tilting. Hand/knees, slide back of R hand on floor through gap of L hand/knee, take head under R arm, R hand is standing. Repeat, toes tucked, when R arms is through gap, head coming under R arm, looking towards ceiling, lift L knee from floor, straightening leg, lift/lower knee. Repeat OS. Return to OS, when arm is through, weight on shoulder, use L hand on forehead to turn head, lifting L knee. Repeat OS. R arm out to R, take head under L arm, roll on R shoulder, arm turns. Repeat OS. R arm out to R again, head under L arm, rolling on R shoulder, lift one knee, lift the other, both. R arm out, head through back, knees lifted, walk feet around to L. Repeat OS.

ATM Lesson #178 – Diana Razumny 2007-11-13: Day 77, S08 day 7

Hands on knees, coming to sit

CD#16/T04 [56m] (Alexander Yanai #311) » play audio

On back, legs spread, prop on elbows/forearms, bring knees to chest, head hangs back, straighten/lengthen legs forward, rock on pelvis, back arches, belly forward, sit up with counter balance on sit bones, rolling up onto sit bones to sit. Come up asymmetrically, one elbow lifts before other while legs still go straight forward. Have R ear near R shoulder and repeat coming up to R/L few times each. Return to coming up in middle. On elbows, hands near opposite elbow, repeat taking legs forward, head still hangs back, lower back arches, come to sit without swinging, push with palms. Switch arm crossing, come up to one side, one elbow lifts, then to other side, other elbow. On R side, hands hold knees, lift/open L knee to L, roll to L, return R, head hangs back whole time, roll side/side. In middle, push R knee to R/forward, head hangs back, drags R, alternately L/R. In middle, knees wide, push knees forward, head hangs back. Heels go away from butt little. Hold knees, feet touch, knees spread, push forward. Reverse, knees touch feet spread, push forward. Feel which way come to sit more easily. Do one side, R knee inward, R foot out to R, push R knee. Repeat OS. On R side, hold knees, push L knee forward/up, pull so head hangs, L foot higher than knee, continue so L knee goes in front of R lower leg (not back/familiar way) Repeat OS. In middle, hold both knees, spread feet, push to sit, repeat with knees wide. In middle, hold knees, take R foot to R, push through R knee, roll to L, head hangs back, R shoulder in direction of L foot. Repeat OS. (took a break) Alternate. In middle, hold knees, knees together/apart. Alternate side/side, look to side rolling towards, opposite foot lifts high, knee inward. Lean on elbows/forearms, bend/lift legs, head hanging back, extend legs, move towards sitting, note difference. Then alternately lift one elbow, other, middle. Lean on elbows, hands near opposite elbow, lift bent legs, take heels to sides to come to sit. On back, legs bent/lifted, arms hoped forward, roll R as if to sit, take L knee forward as before, L heel lifts to side higher than knee. Repeat OS. Release arm hoop, repeat coming to sit side/side. Repeat but with chin to chest, head not hanging back.

ATM Lesson #178 continued – Diana Razumny 2007-11-13: Day 77, S08 day 7

Hands on knees, coming to sit part 2

CD#16/T06 [25m] (Alexander Yanai #311) » play audio

Picked up lesson again to complete. See above description.

ATM Lesson #179 – Dennis Leri 2007-11-13: Day 77, S08 day 7

Judo roll #4

CD#16/T08 [46m] (Dennis version) » play audio

Hands/knees, toes tucked, head on floor, hands interlaced above head, roll on head, feel any asymmetry in the hip joints or torso even though you keep the line of pressure straight up/down along of the head on the floor. Return to position, take R arm through gap of L knee/and, roll on R shoulder as L knee lifts and legs straightens. roll on R shoulder again but with R arm straight out to right. Repeat OS. On back, lift pelvis, legs overhead, hold pelvis with hands. Repeat, take feet to floor side/side, shifting weight on shoulders. Hold feet, roll back, feet to floor, with momentum. Hands/knees, arm out to side, other hand standing, lift knees, walk legs around. On back, roll, swing legs overhead, feet to floor, walk legs around, find bridge position for one hand then switch to other side, bringing knees to floor near head on one side then other. On hands/knees, lower forehead to floor, roll across head side/side, elbows move side/side. Hands/knees, R arm out to side, L hand standing, lift knees, walking around, rolling on shoulder. Repeat OS.

ATM Lesson #180 – Dennis Leri 2007-11-14: Day 78, S08 day 8

Four points #5

CD#16/T09 [54m] (Alexander Yanai) » play audio

Stand, hands/feet on floor, lift each then in combinations then hop. 4 points, bring R knee through gap of L hand/foot, the top of the R foot touches back of L heel. Repeat to OS. Alternate side/side. Add hop in middle. Change to take straight leg through gap. Do each side and then alternate. Try same thing by starting in lying. Return to simple taking the knee through. Alternate side to side, one hand lifts. Return to lifting each point then all combos. Hop.

ATM Lesson #181 – Dennis Leri 2007-11-14: Day 78, S08 day 8

Diagonal rolling, arms/legs in the air, on back

CD#16/T09 [33m] (Alexander Yanai) » play audio

On back, reach R arm forward and a little L. Lift L leg towards ceiling, take leg up/R so feel pressure along back side on diagonal towards R shoulder. Stand R foot, lengthen L leg forward again, take L leg little to R/up towards R shoulder. Return to R arm forward, directing down/L, add lifting head. Repeat, add pressing L arm into floor, feeling elbow can participate. L leg in the air again, circle leg each direction. Repeat with R hand on L knee/calf. Repeat with L arm/R leg. Both arms in front, hands as if holding dowel, take arms forward towards L hip, head/shoulders come away from the floor, repeat OS then alternate. Both feet to ceiling, repeat same ideas with legs as did with arms. As legs go towards L shoulder, L shoulder lifts. Repeat OS. L leg in air, hold L ankle with R hand, circle leg. Repeat OS. Rock on diagonal while holding ankle. Hold opposite ankles, rock on diagonals, circle middle back. Arms forward, holding dowel, lift R shoulder/head then both shoulders to come to sit on diagonal, repeat OS. Continue, use arm/elbow to help come to sit over one hip/other.

ATM Lesson #182 – Diana Razumny 2007-11-14: Day 78, S08 day 8

Swivel to stand

CD#16/T06 [45m] (Alexander Yanai #312) » play audio

On back, hold knees open, push knees, head hangs back, Push knees alternately R/L. Push R knee to R, take R heel more to R, head hangs/rolls R. Alternate L/R. Head hangs, lifts and turns to side of pushing knee. Lie on R side, hold knees, push L leg forward/down in front of lower R leg, head hangs behind, come to sitting, straightening leg. Play with weight shift to sit. Continue, R hand on floor near R knee, bring L foot to stand on floor below lower R leg as come to sit and end up kneeling on R knee/toes. Continue, keep moving pelvis in direction it's going (in arc) as you come up. Repeat OS. Return to R side, spiral all the way up to standing on both feet, pelvis high, R hand still on floor, end facing direction where head was lying. Repeat OS. Continue this, smoothing it out, swinging legs up in air when going back down on side, gradually warm up to swinging up to stand, swiveling around to face opposite wall. Return, to other side, alternate side/side.

ATM Lesson #183 – Dennis Leri 2007-11-15: Day 79, S08 day 9

Diagonal rolling, arms/legs in the air, on back #2

CD#16/T13 [23m] (Dennis version) » play audio

On back, L leg straight forward, hold L ankle with R hand, roll along diagonal from hip to shoulder. Add L hand behind head. Repeat OS. Hold both legs at ankles, roll along diagonals. Both legs in the air without hands, take legs in direction of rolling on one diagonal, towards one shoulder, then other. Take both legs in direction of knees coming to floor to one side of head, then other side. Legs long, arms forward, take both arms in direction to roll along one diagonal then other. R arm forward and down a little towards L hip, rolling up over L elbow. Repeat OS. Bring legs in air, direction knees to floor near head on one side, the other side. Swing legs overhead, arms forward, roll up to sit, swinging arms/legs, then back, feet/hands overhead. Note rolling along back, down middle or off to side.

ATM Lesson #184 – Diana Razumny 2007-11-15: Day 79, S08 day 9

Roll up to sit holding legs/feet, on back

CD#16/T15 [64m] (Alexander Yanai #315) » play audio

No notes.

ATM Lesson #185 – Dennis Leri 2007-11-15: Day 79, S08 day 9

Judo roll #5

CD#16/T16 [18m] (Dennis version) » play audio

Hands/knees, slide one arm through, then other side. On back, L hand in bridge by head, legs in the air, direct knees to R side of head, roll across the diagonal, can come to sit, the R arm is straight out to side and your roll over the R shoulder. On hands/knees, bring L arm through, rolling across L shoulder. Try with L arm out to side, pushing through toes to bring pelvis high, roll across diagonal. Repeat OS.

ATM Lesson #186 – Dennis Leri 2007-11-16: Day 80, S08 day 10

Extended scan

CD#16/T19 [21m] (unattributed) » play audio

No notes.

ATM Lesson #187 – Dennis Leri 2007-11-16: Day 80, S08 day 10

Judo roll #6

CD#16/T20 [25m] [DVD#17 Scene 4] (unattributed) » play audio

No notes.

ATM Lesson #188 – Dennis Leri 2007-11-16: Day 80, S08 day 10

Pushing through knees to come to sit

CD#16/T22 [47m] [DVD#17 Scene 5] (Alexander Yanai #316) » play audio

No notes.

ATM Lesson #189 – Dennis Leri 2008-02-11: Day 81, S09 day 1

Twisting #1, taking arm from front to back, on side

CD#17/T01 [37m] (Dennis generic) » play audio

On R side, knees/hips bent at 90, L palm on R, lift L arm towards ceiling, out to side, hand in direction of ceiling, take arm back towards floor behind, eyes follow hand. Repeat OS. On R side, same position, L arm goes back, roll head R, towards floor. Repeat OS. L arm to ceiling again, lengthen/shorten, hand gets closer to ceiling then closer to floor, shoulder blade slides towards/away from spine, head/eyes looking towards L hand. Add turning arm around axis clockwise/counter clockwise. Repeat OS. On R side, roll head, face to ceiling, L arm wrapped around head, lift head to see L hip. L arm resting on floor behind, R hand under head, lift head. Interlace both hands behind head, elbows forward, lift head. Palms together, take L arm back, head/eyes follow hand. Take arm half way and make that the beginning point. Repeat OS.

ATM Lesson #190 – Dennis Leri 2008-02-11: Day 81, S09 day 1

Twisting #2, circling arms, on side

CD#17/T05 [38m] (San Francisco Training, year 2) » play audio

On R side, arms straight out in front, palms together, slide L hand on floor overhead, around to behind. Hand may need to lift from floor at some point. Stay twisted back with L arm on floor behind, circle R arm around overhead, across chest. Repeat OS. Circle both arms at same time. Repeat OS. Stay twisted with “top” arm back behind at shoulder height, top knee can be lifted a little if necessary, start taking top knee/hip forward, feeling through to the point that effects head. Note the spiraling movement through the spine to the head. Switch legs to other side, repeat. On R side, L knee on floor in front of L, L arm behind, not touching floor, lift knee a little so arm comes to floor behind, lower knee to lift arm from floor, back of head on floor, face to ceiling, do amount of seesaw move of arm/leg so head doesn't move. Change level of knee/arm, knee a little more up, arm a little down so change the point around which you are pivoting/teeter-tottering. Explore different levels of arm/leg to feel different areas of the spine being asked to twist. Repeat OS.

ATM Lesson #191 – Dennis Leri 2008-02-12: Day 82, S09 day 2

Twisting #3, arm/head variations, on side

CD#17/T07 [44m] (Alexander Yanai #413) » play audio

On L side, knees stacked, slide R hand on floor around from front to overhead, little behind to where comfortable, return. Palms together, lift R arm, fingers point to ceiling, head rolls so back of head is resting on floor, face to ceiling, take arm a little more to R, head rolls little to L, return both to beginning (facing forward relative to chest). Return to sliding R hand on floor towards overhead and behind, head moves along with arm. Repeat OS. On R side, thighs straight down under pelvis, knees bent so feet are behind, take L arm to ceiling, look at hand, imagine ray of lights from eyes to hand so connected, take L arm back towards floor, head/eyes/hand connected, moving as one, return. Repeat, going to the point of comfort, feel for what's stopping you, let it go so hand comes to floor behind, L knee can lift, return. Stay with arm behind, knee “naturally” lifted a little, as you take the knee to touch the other again, arm lifts a little. Repeat OS. On L side, R arm out to side to ceiling, take arm little farther behind, head rolls forward, return to beginning. On L side, knees bent, legs behind, take R arm towards ceiling, wrap it over top of head holding L temple, slide head/arm down to R. Repeat, add top hip moving forward when head/arm slides. On side, take top arm to ceiling, head/eyes follow, stay with arm back behind, slide knees forward like in beginning, slide hand along floor overhead, like beginning, circling over top of head, eyes/head follow whole time.

ATM Lesson #192 – Dennis Leri 2008-02-12: Day 82, S09 day 2

Twisting #4, lifting head and bottom leg, on side

CD#17/T10 [39m] (Alexander Yanai #415) » play audio

On R side, L bent knee on floor in front of R leg, palms together, lift L arm, take back little, head rolls to face ceiling, stay, lift head, combine with lengthening R leg. Repeat, arm behind resting, lengthen, lift straight R leg with head lifting. Add L hand holding head to help the head lifting. Lift top arm towards ceiling again, take back behind only to comfort, stay twisted and do seesaw move of chest/belly. Repeat with arm a little farther back if comfortable. Return to lifting head/leg, arm helping head. Stay twisted, create hoop with arms in front, lift head/leg. Lift just head/shoulders, without leg, then add leg again. Top arm to ceiling, bottom arm holding head, lift head/leg. Roll head between to hands while leg is lifted. Top arm wrapped over top of head (still in twisted position), slide head/arm, face to ceiling, do seesaw move of chest/belly, push belly out as head/arm slides. Return to arm to ceiling, bottom arm holding head, lift head/shoulders and straight bottom leg. Get up, walk around, return to floor, do short hand version on other side.

ATM Lesson #193 – Diana Razumny 2008-02-13: Day 83, S09 day 3

Bending backwards, touching heels, standing

CD#17/T12 [51m] (Alexander Yanai #437) » play audio

Stand, feet slightly spread, take pelvis forward, allow knees to bend when happens, take chin from chest, eyes look up. Repeat small/quickly. Repeat with face to L, look to L heel, lift R heel, note shoulders turning. ROB. Repeat OS. Return to original, looking up, lift both heels. Stay with head back, pelvis forward, lift R heel, quickly. Repeat OS, then lifting both heels. Attention to no pressure on toes. Both hands to L, pelvis forward, look to L heel, think hands to L heel, lift R heel, lift L heel. Lift L heel quickly many times. ROB. Return to original movement. Stay back, lift R heel many times, then L heel, then both. Both hands to R, repeat from OS. ROB. Stand, arms out to sides, shoulder height, repeat pelvis forward, looking up, several times. Stay looking up, lift one heel, other, both. ROB. Stand, both hands to L heel, lift L heel. Repeat to R. Alternate. Kneel on R knee/L foot, L hand on L knee, R hand on R heel, bring pelvis forward, add L arm to ceiling, turn head, look to R/L hand alternately. Repeat OS.

ATM Lesson #194 – Dennis Leri 2008-02-14: Day 84, S09 day 4

Twisting #5, reaching for heels behind, on side

CD#16/T16 [50m] (Alexander Yanai #427) » play audio

On back, feet standing, seesaw breathing. Lie on R side, knees bent, feet behind, hips are open in front, take L arm behind on floor, leave there, roll head R and back to face ceiling. Repeat OS. Same position, on R side, R arm little overhead on floor, L arm wrapped over top of head, slide head down/back, feel belly moves forward. Repeat OS. Repeat position on R side, lift/lower L knee while head/arm stays down to side. Same side/position, sliding head/arm down to R, take L hip forward. (Break in note taking.) On L side, take R arm/hand down back towards heels behind; add lifting R leg and bringing ankle to meet the hand, hand to ankle. Repeat OS. On R side, (twisted as usual), hands behind head, lift head, bring L hip forward. On L side, twisted, reach R hand to L heel/ankle behind, lift head to reach.

ATM Lesson #195 – Diana Razumny 2008-02-14: Day 84, S09 day 4

Twisting #6, seesaw moves while twisted, on side

CD#17/T19 [53m] (Alexander Yanai #430) » play audio

On R side, extend arms in front, palms together, L knee on floor forward of R leg, R leg straightened a bit, lift straight L arm, follow hand with eyes/head. What stops hand from going to floor behind? Allow L knee to lift. Continue, allow L hand to come towards floor in back, knee lifted then start returning knee to floor, hand will come a little away from floor. Take arm to floor behind again, allow knee to lift, stay there, expand chest, pull in belly, visa versa. Do “seesaw” movement small/quick. Lower knee to floor, note if hands stays closer to floor. Repeat-other side. On R side, L knee on floor, turn face to ceiling, L hand on forehead, turn head L, eyes follow elbow. Stay with head rolled L, lift L knee until elbow touches floor, lower knee so elbow lifts, moving from pelvis. Remain with elbow on floor, knee lifted, do “seesaw” movement of chest/belly. Pause, take knee to floor, elbow lifts and repeat “seesaw.” Repeat-other side. On back, arms out at shoulder height, palms to ceiling, R leg in air to ceiling, R leg to floor on L. Follow foot with eyes. As foot comes near floor, extend through heel, allow R shoulder to lift. Remain with R leg to L, do “seesaw” moves. Same position, stay with R foot on floor to L, hold over top of head with R hand, slide head/arm down to R, face stays towards ceiling, allow shoulders/chest to turn R. Stay with head to side, do “seesaw”, quickly. Repeat-other side. On front, arms out at shoulder height, bend knees, L ear on floor, join knees, take heels to butt, bend toes up, then extend legs/feet/toes. Repeat with just R leg then L. On front, legs touching, knees bent, separate feet. Stay with feet apart, knees touching, move pelvis R/L. Repeat with face to L.

ATM Lesson #196 – Dennis Leri 2008-02-15: Day 85, S09 day 5

Twisting #7, foot through gap, twiddling toes, on back

CD#17/T21 [41m] (Alexander Yanai #431) » play audio

On back, stand L foot, open R knee to side, slide R foot through gap of L foot/pelvis. Stay with foot through gap, slide L arm/hand towards L heel. Add, L arm over top of head, slide head/shoulders down/L. Pause down to side, reach R big toe with L hand, fold big toe towards sole of foot. Stay with R foot through gap, bring outside of L ankle to rest on R thigh, hold and fold the L big toe. Add holding R big toe with L hand so holding both feet with both hands, turning the feet, soles towards ceiling so the knees go towards the floor. Foot through gap, bend each toe. Repeat OS. Have both feet in hands, legs cross (like before), hold feet, take knees away/down, slide onto top of head. Switch legs, repeat. Arms/legs long, push belly forward, slide back of head to come onto top of head. L foot through gap, bend toes, bring L leg out and place outside of L ankle on R thigh, R foot still standing, bending toes, slowly straighten R leg, continue bending toes. Hold both feet, legs crossed, take knees towards floor, slide onto top of head. Hold both feet, legs crossed, swing legs overhead and roll up to sit. Repeat several times then switch leg crossing and hand hold while legs/feet are overhead.

ATM Lesson #197 – Diana Razumny 2008-02-15: Day 85, S09 day 5

Lowering heel, taking hip back, standing at chair

CD#17/T24 [37m] (Alexander Yanai #443) » play audio

Stand behind chair, hands on back of chair, bend R knee, lift heel. Repeat with R foot half step back. Note hip joint moving forward/back. Repeat OS. Lean on R forearm on back of chair, repeat movement. Repeat OS. Walk backwards, heel touches lightly, feel erecting with each step. Walk in circles backwards to R/L.

ATM Lesson #198 – Dennis Leri 2008-02-18: Day 86, S09 day 6

Edges of the feet lifting/lowering, on back

CD#18/T01 [50m] (Alexander Yanai #433) » play audio

On back, bend knees, stand feet, lift inside edges of feet. Quickly. Lift outside edges. Quickly. Alternate inside/outside.

Stand R foot, bend L knee out to side, slide L foot between R foot/butt, lift outside edge of R foot without moving R knee. Repeat with legs switched. Stand R foot on L foot, L knee on floor, lift inside/outside edge of R foot alternately.

Same position, add: L hand on forehead, roll head R/L while lifting inside edge of R foot. Ease of head each direction?

Same, roll head L/middle only and lift inside edge. Repeat rolling head R/middle only. Roll head R/L, lift inside edge.

Stand R foot on L, lift outside edge of R, R hand on head, roll L/middle. Roll head R. Roll R/L. Lift inside/outside. Note timing/coordination. Vary: Roll L/lift outer, roll L/lift inner while still alternating R/L roll and in/out lift.

Repeat 3-6 with L foot standing on R. Try each hand rolling. Stand R foot on inside of lower L leg near L knee, lift R/L edges. Let R knee open to side so outer edge rests on L leg, same movement of ankle when lifting edges of foot. Mimic movement with L foot that's on floor. Move feet same time. Repeat with L leg on top, knees open sides. Sit, open knees, one leg on other, hands on floor behind, lift pelvis, knees come towards standing. Change over top leg. On back, soles together, press inner edges together then outer. Soles a little apart, same movement of ankles.

ATM Lesson #199 – Diana Razumny 2008-02-18: Day 86, S09 day 6

Lift/lower front of foot, straightening knee, touching big toe, standing

CD#18/T05 [50m] (Alexander Yanai #444) » play audio

Stand, feet little spread, bend head/back, folding, arms hang; add bending knees; add lifting R heel, R knee floats forward, R side of pelvis comes forward, note turning so head is going to L as R hip comes forward. Walk, stop, repeat OS. Repeat original bending, alternate lifting R/L heels. Note head goes opposite lifting heel. Add, hands on knees. Attention: no pressure on toes. Walk. Bend, hands on knees, when bending R knee more, lifting R heel, also slide R hand down lower R leg (outside), hand sliding down coordinated with heel lifting. Erect slowly. Repeat OS. Walk. Bend/fold, arms hanging, lift both heels. Attention: no pressure on toes. Walk. Hands on knees, alternate lifting heels. Add sliding R hand down inside of lower L leg. Walk, repeat OS, L hand down R leg. Walk. Bend both knees, lift both heels, slide both hands down outsides of respective legs. Starting with hands at knees, lifting heels/hands sliding are simultaneous. While hands are near floor/heels, alternately lift heels, quickly. Lift both heels same time, faster. Walk. ROB. Stand, bend/fold, arms hanging forward. Pause, lift front of R foot, heel stays on floor, R knee straightens, pelvis turns, L side of pelvis comes forward/R backwards. Add, R hand slides down inside of lower L leg, as R foot lifts. Pause, repeat OS. Walk. Return to lifting R foot, L hand slides down inside R lower leg, reach for R big toes. Pause, walk, repeat OS. Bend/fold, lifting fronts of both feet. Add hands coming towards big toes, R to R, L to L. As fronts of feet lift, knees straighten, hands/toes come together. Pause, walk. Bend/fold, hands sliding down outside of lower legs while heels lift. Alternate, think of holding heel as hand approaches. Walk. Bend, lift toes of R foot, both hands slide down R lower leg. Straighten knee, heel to floor, pelvis to L. Repeat with L leg.

Both hands to both feet, lift feet, hold big toes, straightening knees. Walk. Stand, fold, arms hanging forward, note hands near floor.

ATM Lesson #200 – Dennis Leri 2008-02-19: Day 87, S09 day 7

Twisting #8, arm/leg in opposition, on side

CD#18/T06 [36m] (Alexander Yanai #434) » play audio

On R side, roll head/shoulders to face ceiling, stay, roll head with L palm on forehead. Repeat OS. R side, L palm on forehead, when elbow is pointing towards ceiling, L knee lowers, as elbow moves forward (to R) with head roll, L knee lifts. Repeat OS. On R side, L palm on forehead, take elbow/knee in direction of ceiling, move elbow/knee small moves in opposite directions. Repeat. OS. On L side, straighten R leg forward, arms straight out to sides at shoulder height, lift straight R leg and straight R arm so both (hand&foot) end up pointed to ceiling, return. Repeat position, bring hand/foot little from floor, lift/lower arm/leg at same time, staying lifted from floor whole time. Stay with arm/leg just off floor and teeter totter lifting/lowering hand/foot alternately. Leave arm/leg towards ceiling and move in opposite directions. Repeat OS. On L side, same position, straight arm/leg moving opp, stay with arm/leg close/parallel with floor, take arm/leg upward towards head and then both down in direction of feet. Repeat OS. On L side, roll head with R hand, slide R knee/leg forward as head/elbow goes back to R. Repeat OS. Stand, take hip/shoulder in opposition directions.

ATM Lesson #201 – Diana Razumny 2008-02-19: Day 87, S09 day 7

Taking tail back #1, bending ankles, knees, hip, on back & standing

CD#18/T11 [44m] (Alexander Yanai #449) » play audio

On back, legs joined, bend ankles/feet up/down. Allow knees to bend forward when feet bend up. Inhale as feet come up towards face, exhale as bend down/away. Add lift head when feet bend down. Switch, lift head with feet bent up. Quickly. Stand, take tail back, bend R knee forward, lift heel, lift, step forward with R foot, as weight comes onto foot, let tail drop in direction of floor. Repeat OS, alternate. Add, when knee lift, bring opposite shoulder towards knee. On back, feet stand, lift hip, lift diagonal shoulder, do each quickly, combine lifting, then quick. Stand, take tail back, lift knee, opposite shoulder forward, alternately side/side. On back, stand feet lift hip, quick, slow. Lift opp shoulder, quick, slow. Stand feet, take tail back/down to floor, quick. Arms/legs long, lift shoulder, quick. Stand feet, alternate lifting hips with opposite shoulder, quick. Stand, take tail back, R knee forward, lift R leg, L shoulder towards R knee, shift weight. Walk.

ATM Lesson #202 – Dennis Leri 2008-02-20: Day 88, S09 day 8

Twisting #9, organizing details, on side

CD#18/T12 [52m] (Alexander Yanai #440) » play audio

Long scan, R/L from heels to head. Attention to breath, hold on inhale/exhale. Five lines. Bend big toes up towards top of feet. Switch to big toes bending towards soles of feet. Do 5 bends up, 5 down. Sense length of legs. Hands interlaced behind head, lift head. Lie on L side, arms straight out in front on floor, knees bent, slide bent legs back so feet are behind, lift R arm to ceiling, face follows hand, go only as far as the R knee doesn't lift. Take R arm back until feel the R knee starts to lift, play back/forth little in that range. Repeat, R arm back, R knee lifted, rock a little between lifting hand/knee. Repeat, use pushing R knee forward to draw R hand/arm away form floor behind. Repeat OS. On L side, same position, roll face to ceiling, R arm over top of head, slide back of head on floor down to R, feel torso doing the move. Repeat OS. Return to OS, repeat, scanning through self. Stay twisted, hand interlace behind head, lift head, add pushing top knee forward. Repeat OS. On back, feet stand, hands behind head, lift head/legs, elbows to knees on exhale, inhale as you lower.

ATM Lesson #203 – Diana Razumny 2008-02-20: Day 88, S09 day 8

Taking tail back #2, bending ankle, knee, hip, on side

CD#18/T16 [42m] (Alexander Yanai #456) » play audio

On R side, L hip back, take tail back, chin lifts from throat, head back. Add bend R foot up with hip/tail going back. Add heel comes to butt when lower back arches to take tail back. Repeat with L leg lifted. Ankle, knee, hip all fold as tail goes back. Quick. Include head/chin. Repeat. OS. On back, feet stand, tail to floor, add front of foot lifted, lean on heels. Alternate legs. Return to both legs. On R side, bend feet up/down, add tail/hip back, feel up to head/chin, quick. Repeat OS. Stand, join legs, take tail/head back, knees/ankles/hips bend, chin forward/up.

ATM Lesson #204 – Dennis Leri 2008-02-21: Day 89, S09 day 9

Twisting #10, reaching for foot behind, on side

CD#18/T18 [44m] (Alexander Yanai #441) » play audio

Scan, all places making contact and not, shaping of breathing, lower belly/back. On R side, bend knees, take down under hips so feet are behind, slide bent legs back behind, head back, whole body back. On R side, knees/lower legs bent back, head/shoulders rotated back to L, reach for L heel, L hand towards L heel. L palm facing forward towards ceiling, reaching down, head/shoulders slide L, face stays to ceiling. Continue, add sliding L hand to foot. Repeat OS. On R side, repeat first move of extending whole self, stay twisted to L, L hand down in direction of L foot, slide foot towards hand, reach to hold foot, thumb with fingers, several times. Reach for foot, hold/lift foot. Repeat OS. On R side, L knee on floor in front, L hand stand in front, slide R bent leg back, pause, twist to bring L arm/hand behind, slide L hand in direction of R foot. Pause, continue, reach hand to foot. Repeat OS. Repeat, reach to hold “top” foot with hand, lift/lower foot. On back, hands lift head, stand feet, lift head/leg, knees/elbow together.

ATM Lesson #205 – Diana Razumny 2008-02-21: Day 89, S09 day 9

Taking tail back #3, bending ankle, knee, hip, on side

CD#18/T20 [64m] (Alexander Yanai #457) » play audio

On R side, take L hip back, quick. Attention: L shoulder forward, chin/jaw. ROB. R side, take L shoulder forward, relation to chin/jaw, head moves backwards. Just the shoulder without head/chin, pause, now just chin/jaw without shoulder. Put together again, add L hip back, feel ribs/armpit against floor, sternum forward/up. ROB. On R side, bend L ankle, foot towards face, quick. Pause, continue add bring heel to buttock. Add L hip moves back, bend foot/knee/hip, knee to face, quick. Add in the chin, quick. ROB, note sides, stand, walk. Repeat on L side. On back, bend knees, roll tail to floor, note head/chin, quick. Stand feet, repeat tail back, lift front of feet, lean on heels, quick. On R side, bend both feet to head; bend/extend, quickly, sensing small toes, edges of feet form of feet together. Just L foot, just R foot, both. Take heels to butt, knees to chest, hip back, shoulder/chin forward, quick. ROB. Repeat OS. Stand, join feet/knees, take hips back, hip/knees/ankles bend, chin up/head back, most pressure on heels. Take one hip back, knee forward, heel lift, shoulder back. Repeat OS. Alternate.

Short discussion at end.

ATM Lesson #206 – Dennis Leri 2008-02-22: Day 90, S09 day 10

Twisting #11, on side

CD#18/T21 [54m] (Alexander Yanai #447) » play audio

On R side, knees bent down under, roll head/shoulders to ceiling, roll head L/center quickly. Lift/lower L shoulder, quickly. Reach L hand, palm down, to feet. L arm behind head, lift, quick. Repeat OS. On back, legs joined, bend ankles, either heels fixed or slide, without bending knees, coordinated with breath. Repeat, one ankle at a time, with breath, quickly, then both same time, quickly. Legs joined, bend both ankles/feet up, inhaling, exhaling as bend away. Add interlaced hands lifting head when feet bend up, inhaling, exhale when lowering head. Join legs, bend knees, stand feet, lift front of foot, balance on heels, press heels, tilting pelvis, head moves. Repeat quickly. On L side, L arm under head, knees bent down under, R hand standing on floor in front, lift lower R foot, quickly, not shoulder. Leave foot down, do movement of torso/shoulder. Return to lift R foot. Leave foot, take pelvis forward/back, quick. Start in same position then take R leg back behind L, turn head/shoulder to R, R palm down, slide hand towards R foot, quickly. Same position, L hand behind head, lift head, R hand on chest/ribs, indicating softening when lifting head. Repeat OS. On back, join legs, bend ankles/feet up/down with breath. Bend knees, join legs, lift foot to lean on heels, interlaced hands lift head while front of feet stay lifted, push heels into floor, rolling pelvis. Repeat with head resting on floor. Add lifting head again, quickly. Legs long, spread, arms crossing chest, hands hug opposite shoulder, roll side/side, head goes along with arms, pause, take head opposite arms. Repeat with arms other crossing.

ATM Lesson #207 – Diana Razumny 2008-02-22: Day 90, S09 day 10

Taking tail back #2, dragging heels, on back & side

CD#18/T22 [53m] (Alexander Yanai #458) » play audio

On back, bend R knee, drag R heel on floor toward pelvis, quick. Repeat OS. R leg in air, knee bent, knee to face. Stand foot, note breath. Lift bent leg, bring knee to chest, quick without effort in chest. Repeat OS. Note if roll R/L. Drag heels on floor again, quickly without holding breath. Join legs, bend feet towards face, big toes together, quickly. Repeat, bending knees, quickly. Legs apart, bend knees, lift feet from floor, knees to belly, bend feet without holding breath/chest. Pause, do 5 movements, pause, do 10 moves. Extend legs, lift R leg in air, sole to ceiling, pull straight leg to face, help with R hand behind knee, quickly. Pause, lift R leg without help of hands. Pause, use L hand to help R leg, quickly. Repeat OS. Lift both legs spread, legs towards head without lifting pelvis or bending knees. Do 3 quick move, pause, 3 more. Repeat with legs joined together. Legs long, lift/lower lumbar, tail back. Legs spread little, , take tail back, bend feet/knees u, heels on floor, bely forward, tail backward, quickly. Repeat one leg at a time then both legs joined together, quickly. Bend feet/knees, drag heels on floor, belly forward, tail backwards. Legs spread, think R heel to pelvis, quickly. Repeat OS. Repeat both legs, drag heels, tail back, repeat with legs joined together. On R side, L leg on floor behind R, bend both feet up, continue, add spreading bent legs away from each other. Repeat OS. Quickly, attention to tail going back as knees/legs spread apart. On back, lift legs, hold below knees, pull legs towards belly, quickly. Repeat with legs joined together, 5 times fast. Stand, walk.

ATM Lesson #208 – Moshé Feldenkrais 2008-02-22: Day 90, S09 day 10

Sitting rotation

CD#18/T2 [53m] (Amherst, June 17, 1980 AM) » play audio

No notes.

ATM Lesson #209 – Alan Questel 2008-05-12: Day 91, S10 day 1

Pressing/lifting ribs, on side

CD#19/T02 [57m] DVD#10-1 Scene 2 [59m] (Alan) » play audio

On back, scan. On side of choice, press ribs into floor. Press middle of ribs, how is it different than first time? Lift same ribs. Press/lift same ribs. ROB. Return to same side, sense ribs opposite ribs were pressing, imagine hand, push ribs into hand. Alternate pressing/pulling away ribs from imaginary hand. ROB. Same side, lift middle ribs away from floor, pause, push opposite ribs into imaginary hand, note differences. Pause. Press middle ribs into floor, pause, pull opposite ribs away from imaginary hand. Repeat sequence with lower ribs. Repeat full sequence with upper ribs. Bring “top” shoulder/hip together, pause, think of “bottom” hip/shoulder move apart. Reverse to bringing “bottom” hip/shoulder together, “top” side separating. Think both activities at same time, top apart, bottom together. Return to middle ribs pressing/lifting, note differences from beginning.

ATM Lesson #210 – Alan Questel 2008-05-13: Day 92, S10 day 2

Sacral Clock

CD#19/T05 [48m] DVD#10-2 Scene 2 [48m] (Alan) » play audio

On back, imaginary small clock on back of sacrum. Go between 6/12, 3/9, then circle each direction. Cross right ankle on left thigh, sacral clock again. Note how you adjust to keep clock round. Repeat with left ankle crossed on right thigh, repeat. Legs long, sacral circle. Cross right ankle on left thigh again, circle keeping it a true circle then allowing circle to be distorted. Repeat on other side. On hands and knees, flex/extend. Repeat but imagine eyes on sit bones, looking up/down. Repeat with attention on top of pubic bone directing it towards and away from floor. On hands and knees, imagine eyes in crease of hip joints and the eyes open/close with the previous movement. Alternate between eyes in different places then just do the movement. On back, hold pubic bone, lifting it up, while holding it up, move 12/6. Repeat but while pushing down on pubic bone. Return to straight legs, sacral clock.

ATM Lesson #211 – Diana Razumny 2008-05-13: Day 92, S10 day 2

Sitting on the heels #1

CD#19/T08 [52m] DVD#10-2 Scene 5 [53m] (Alexander Yanai #190) » play audio

Kneel, lean L hand on L heel, toes extended. Stand R foot, lean on L heel, hold/move heel side/side.

Sit, legs forward, bend L leg back without using hands. L hand on L heel, roll heel in/out. Same position, pull each toe individually and then as group. Return to heel in/out. Kneel, L knee, R foot, lean on L heel, take L/R. On back, stand R foot, rest outside of L ankle on R thigh, slide fingers between big/2^nd toe, wrap fingers around top of 4 toes, thumb on bottom of foot, twist toes/foot so L knee goes away, sole of foot towards face. Continue with R leg straightened down on floor. Kneel, R foot standing, L hand on L heel, roll heel R/L. Think peg between space of big/2^nd toes, turning around peg with heel moving L/R. Kneeling, R foot standing, hands on floor, lower pelvis to heel, alternate R/L. Move heel with buttock moving R/L. ROB, note difference in feeling of feet/legs. Stand, walk, pause, go up/down on toes of R foot then L. On back, remember what was done. Kneel with L foot standing, R hand on R heel, take R/L. Sit with R leg back, L leg extended, move R heel L/R. Fold toes. On back, R ankle on L thigh, L foot standing, wrap fingers around top of toes, between big/2^nd, bend toes, twist foot, sole towards face, knee moves away/down, heel turns, lower leg bones move in knee. Kneel, L foot standing, R hand on R heel, take R/L. Hands on floor, lower pelvis to heel, then R/L of heel. ROB.

On back, bring R foot near R of pelvis, bend toes, twist foot, turn foot so heel comes up, slide toes. Can roll L to help bring R leg bent back. Palm presses on bottom of heel, take heel R/L. Repeat OS. Stand feet, toes turned in, heels wider, R hand to R ankle from outside, pull foot under pelvis pulling toes so only little toe is touching floor, bend foot toward buttock, L hand on toes, R on ankle. Stay and extend L leg, roll pelvis L/R. Rest, repeat with L leg.

Stand feet, hold both feet with both hands, pull feet under pelvis, big toes close to each other in middle, between buttocks. Stay, lift pelvis, feet roll on outer edge. Lift pelvis, alternate taking feet under pelvis. Stand, walk.

ATM Lesson #212 – Alan Questel 2008-05-14: Day 93, S10 day 3

Lift/lower foot/knee, on side

CD#19/T10 [49m] DVD#10-3 Scene 2 [50m] (Alan, based on “mobility of hip”/Amherst) » play audio

All fours, lift each hand/foot, all combos. On R side, lift/lower L leg. Lift/lower just L foot. Repeat, lead the lifting with little toe, return/lower leading with the big toe. Lift/lower L foot with attention to inside edges of feet in contact and breaking contact evenly and returning evenly. Leave foot down, lift L knee. Alternate lifting L knee/foot. Leave leg lifted while alternate knee/foot touching opposite knee/foot. Arms straight out in front, palms together, lift L straight arm, take arm behind, return to palms together. Leave arm behind, as return arm, lift leg, alternate. Lift arm/leg at same time, eventually continue so the R arm/leg start coming away from floor and roll all the way to L side, return. Stay on R side and lift just L leg, compare to beginning. Lift L arm, think about R shoulder joint opening/closing. Lift/lower L leg, think of R hip joint opening/closing. Lift/lower L arm/leg, thinking of R hip/shoulder. Go all the way to L side, thinking L arm/leg are bringing R arm/leg to L, alternate side/side. Go quickly side/side. Stay on R side, go slowly to other side. On hands/knee, lift L hand thinking of front of R shoulder to help. Same idea with L leg. Then lift L arm/R leg, thinking of opp diagonal hip/shoulder. Lift L arm/leg, using R hip/shoulder to stabilize. Repeat OS. Compare to beginning.

ATM Lesson #213 – Diana Razumny 2008-05-14: Day 93, S10 day 3

Sitting on the heels #2

CD#19/T12 [56m] DVD#10-3 Scene 4 [56m] (Alexander Yanai #192) » play audio

Kneel, R foot standing, stand L toes, L hand on L heel, take side/side. Pause. Still kneeling, hands on floor to sides of R foot, lift L knee from floor, think of sending L heel back towards floor. Direction of heel? Pressure on toes? Between big/2^nd toe. Stay with knee lifted a little, move it up/down so ankle bends/unbends. Rest on back, note diff in feet standing.

Repeat above on OS. ROB. Stand feet, lift pelvis high, R hand to R ankle, pull foot under pelvis, foot standing on the toes, pelvis against heel, push on toes to drive knee forward then return. Ankle straightens/bends, hands holding foot to help. Note pressure between big/2^nd toes. Other leg helps relieve pressure of pelvis on foot. ROB. Repeat OS. Return to R heel under pelvis, weight between big/2^nd toe, hands help arrange toes then take heel R/L then circle heel. Note R knee circles. Reverse. ROB, repeat OS. L heel moves L of L buttock then to R (middle of cheeks) Kneel, stand toes, lean on heels with both hands (L on L, R on R), push pelvis/belly forward. Stay lifted, move heels away from each other/apart, note pressure between big/2^nd toes. No need to lean whole weight on heels. Lighten weight by pushing belly forward. On back, stand feel, lift pelvis, pull R heel under pelvis, toes standing, lift/move pelvis to outside/inside of heel. Note knee goes towards floor as pelvis lifts. R heel between buttocks, both hands holding foot, take knee forward towards floor to touch. Elbows on floor for help, lift shoulders if need be, lean on head. Pause. Repeat OS. Kneel, stand toes, bring heels together/touch, spread knees, hands on floor in front, lift knees, take heels to floor, hands stay on floor whole time. When on toes, heels are touching. Head lowers when heels go to floor, arms/hands between legs. Continue, take knees together towards floor and separate knees when lifted. Start to circle knees, sitting on heels whole time as much as possible. Change direction of circles. ROB. Stand feet near pelvis, catch ankles, bring closer to pelvis, heels touching, lift shoulders, lean on elbows, open knees, start circling. Pressure stays between big/2^nd toes. Reverse direction. Pause, slide onto head, pull on ankles to slide so knees go towards floor. Go up/down. Heels touching go down less, up more. Get up, walk.

ATM Lesson #214 – Diana Razumny 2008-05-15: Day 94, S10 day 4

Sitting on the heels #3

CD#19/T14 [55m] DVD#10-4 Scene 2 [86m (includes lunch time by mistake)] (Alexander Yanai #193) » play audio

Kneel, R foot standing, stand L toes, L hand on L heel, take side/side. Pause. R hand on R knee, L hand on L heel, push L heel back/down towards floor, lean R hand on R knee and take L knee from floor. More weight on R hand/knee, direct L heel with L hand, weight on ball of foot. ROB. Repeat OS. Kneel on both knees, hands on heels, lean and lift one knee at a time. Pelvis is far forward, hand pushes heels back towards floor alternately. ROB. On back, stand fee, lift pelvis, hold R ankle with hands, stand on toes, heel R/L. Whole back moves R/L of heel. ROB. Repeat OS. Kneel, toes flat, R hand lean on R heel, take heel L/R, peg between big/2^nd toes. Repeat OS. ROB. On knees, toes flat, both hands to heels, lean, belly forward head up, heels together/apart. Sit back, come up. Explore head up then hang back. ROB. On back, stand fee, lift pelvis, R hand pull R foot under pelvis, stand on toes then same with L, heels touching, toes apart, lift shoulders, push knees forward, pull ankles, head slides on floor. Return several times. ROB. Stand feet close to pelvis, lift high, reach hands from inside to hold ankle, pull under pelvis, send weight to outer edge/small toes, drive knees forward/down. Heels end up outside hips, pelvis between, move pelvis R/L, pelvis moves in relation to shoulders staying still. ROB. Kneel, stand toes, hands on heels, belly forward, lift/lower one knee then other. Pelvis high, head hanging back, lower pelvis to sit, lift lower knee. Kneel, lean on heels belly forward, head back, lift/lower each knee, push heel back to lower heel to floor. ROB. On back, stand fee, lift pelvis, pull feet under, hold from outside of ankles, heels touch, pull heels to floor then drive knees forward, alternately. Come onto head. Heels touch whole time. While knees are forward, shift all weight to R foot/leg, lift L foot in air, switch sides. ROB. Return, only with R leg, when knee is forward, lift L leg straight up towards ceiling. Repeat OS. Both feet under pelvis, heels together, knees forward, on top of head, pelvis on heels. Stay on head, lower heels to floor. Kneel, toes flat, lean on heels, sit pelvis back few times, gradually sit between heels. Pause, return to sitting between heels, turn heels in when sitting between, turn our when lift pelvis. Repeat leaning on toes, lift knee, alternate. (sit/squat?) Hands between knees on floor, knees wide, heels together, lift knees, sit on heels. Rock forward/back.

ATM Lesson #215 – Diana Razumny 2008-05-16: Day 95, S10 day 5

Sitting on the heels #4

CD#19/T17 [60m] DVD#10-5 Scene 1 [56m] (Alexander Yanai #194) » play audio

On back, feet standing, pull ankles with hands to bring heels under pelvis, toes standing, heels together/toes apart, pull with hands to slide along floor, directing knees to floor then reverse, gradually come onto head. When return, think of heels going towards floor. Return to being arched, knees towards floor, leaning on head, knees are wide apart, make circles with knees, 2-3 in one direction, reverse. On back, R foot standing, both hands on R ankle, pull foot under pelvis, R heel under R buttock, pull so R knee goes towards floor. Stay, lift L leg in air, foot to ceiling, turn leg in/out (not circles). Repeat OS.

Kneel, stand toes, heels touch, spread knees, hands on floor (close together) between knees, lift knees, pelvis sits on heels, lower head. Lift/lower knees, weight between big/2^nd toes. On back, R leg up towards ceiling, ankle circles—note toes/heel makes circle. Opp dir. Quickly, each dir. Repeat OS. On knees, knees wide, hands tog on floor between knees, stand on toes, lift/lower knees. This time head is up when knees are up. Instead of leaning on hands, if necessary use finger tips. Drive pelvis/knees forward/back staying upright. Return to same move except alternate knees going to floor, back is turning.

Sit on heels, hands on knees, take knees forward/back while staying upright with torso/head. On back, legs straight up in air, hold behind legs with both hands, feet/knees touching, circle at ankles, track toes/heels. Each direction. Quickly. Stand, feet little apart, bend knees, hands on knees, go down to sit on heels, heels lift from floor. Alternate knees to floor. Knee comes to floor in middle. Then past middle. Stand, heels together, bend down, hands on knees, sit on heels, take knees to floor alternately. Light/quick. Extend arms forward/shoulder height, repeat. Turn pelvis, not shoulders. Repeat, arms forward, lift/lower both knees same time. On back, heels under pelvis, hold ankles, drive knees to floor, return. Alternate knees going to floor, towards middle.

Stand.

ATM Lesson #216 – Alan Questel 2008-05-19: Day 96, S10 day 6

Mobilizing the hip joint

CD#20/T02 [49m] DVD#10-6 Scene 2 [49m] (Alexander Yanai #241) » play audio

Sit, legs spread, roll pelvis, arching back. On back, stand feet, arch back, roll pelvis towards tailbone. Interlace hands around R knee, bring knee towards you. Same position, arch back, allow knee to move away. Repeat, bringing knee towards you while you arch back. Roll pelvis/arch back without bringing knee towards you, just hold it in place. Repeat OS with non-habitual finger interlacing around L knee. Explore initiating from the movement variations to movement in the hip joint. Combine the variations. Continue with the L knee and R leg lengthened. Sit, legs straight/wide, roll pelvis/arch back, note difference. On back, hold R knee, arch back, pause, bring knee towards you, then both at same time. Cross R ankle on L thigh, hold front of ankle with L hand and front of shin below knee with R hand, arch back, add pulling R leg towards you. Return to hands interlaced below R knee, roll pelvis/pull knee, compare to beg. Sit with legs spread, roll pelvis/arch back. On back, repeat leg moves with L leg. Feet standing, arch back. Sit, legs long/wide, arch back, add arms out at shoulder height. Hold pant leg on R, arch back, lift R leg, lengthening out the R heel so knee doesn't bend. Repeat with L leg. Arch back without holding legs. On back, stand feet, hold R knee, pull towards while arching back. Repeat OS, compare. Hold each leg, knees wide, pull legs towards while arching back.

ATM Lesson #217 – Alan Questel 2008-05-19: Day 96, S10 day 6

Flipping pelvis front/back, on back and hands/knees #1

CD#20/T05 [39m] DVD#10-6 Scene 5 [41m] (Alan's puzzle lesson) » play audio

On back, feet standing, lift pelvis, feel up spine. On hands/knees, slide back of R hand on floor towards L of L knee, bring shoulder towards floor. Repeat OS. Alternate. On back, stand feet, lift pelvis shifting pressure along the L side of the back to go up and down the R side of the back to come down. Rvs circling direction. Hands/knees, slide one arm/hand under to bring shoulder to floor, repeat OS. Repeat, lift knee near hand. Lift both knees? Circle around placing/lifting knees. On back, lift pelvis, stay high, lift one foot, other, quicker like running in place. With pelvis lifted, cross one leg over the other bringing foot towards floor. Hands/knees, toes tucked, bring shoulder to floor, lift both knees, lift diagonal foot and cross it to the other side of other leg. Repeat OS. Repeat, lift leg and reach behind to floor to reverse from belly facing floor to facing ceiling. On back, stand feet, cross leg over, reach foot towards floor as if to rotate and turn. Lift pelvis and note ease.

ATM Lesson #218 – Alan Questel 2008-05-20: Day 97, S10 day 7

Flipping pelvis front/back, on back and hands/knees #2

CD#20/T06 [45m] DVD#10-7 Scene 1 [49m] (Alan's puzzle lesson) » play audio

On back, press/lift. Stand feet, lift pelvis, note pressure under feet, areas of back. Lift pelvis, pressure going up L side of back and down R side as you lower it. Reverse. On hands/knees, slide back of R hand towards L knee. Repeat OS. Continue taking arm farther, taking weight on shoulder, lifting knee. On back, feet standing, lift pelvis high, pressure on upper back, write name across back. Leave pelvis in the air, lift one foot, the other, press to lift. Alternate quickly, running in place. Pelvis lifted, bring L foot across towards floor on the R. Repeat OS, alternate. On hands/knees, R arm under, on R shoulder, toes standing, press L toes, lift L knee, alternate R/L knee, then both knees. Repeat OS. Take R arm under, lift L leg, bring it over to the R of the R foot. Repeat OS. On back, stand feet, lift pelvis, flip pelvis so front turns from ceiling to facing the floor. Pelvis down, slide L arm along floor overhead, R arm slides down to pelvis, L hand slides over to stand on R side. Continue to other side, alternate. Lift pelvis again and continue with arms and find the time to flip the pelvis over to face the floor. Hands/knees, favorite shoulder to floor, toes for running, lift knee, take foot behind to stand. Repeat OS. On back, stand feet, lift pelvis, turn to side, imagine someone holding belt in back to lift/turn, reverse. Repeat OS. On back, lift/lower pelvis, compare to beginning.

ATM Lesson #219 – Alan Questel 2008-05-20: Day 97, S10 day 7

Sit to stand with different placement of feet, sitting on chair

CD#20/T09 [33m] DVD#10-7 Scene 4 [35m] (Alan) » play audio

Sit on table, feet on floor, come to stand, feel how you adjust your feet/legs before you stand. Put feet farther away from you and come to stand. Lean elbows on knees, flex/extend back. Come to stand, compare. Take feet farther away and come to stand. Keep taking feet rather away. Lean R elbow on L knee and L elbow on R arm, flex/extend. Pause with feet where they are, repeat OS. Come to standing. L arm lightly fisted extended straight down towards floor, L arm fisted extended straight up to ceiling, rotate arm around them selves, flex/extend. Repeat OS. Come to stand, put feet farther away, elbows to knees, eyes on sitbones, lift pelvis to see someone behind you. Pause, elbows on knees, take arms back, palms to ceiling, look at horizon and swing up to stand. Hands on head, thumbs at jaw bone, fingers wrapped around back of head, pull on head as come to stand.

ATM Lesson #220 – Alan Questel 2008-05-21: Day 98, S10 day 8

Sliding hands forward, side sitting

CD#20/T11 [53m] DVD#10-8 Scene 2 [54m] (Moshé?) » play audio

Side sit, L leg in front, hands on floor in front of L lower leg, slide R hand out in front, stay little forward, look up/down, round/arch back. Return to sliding R hand away, note change. Slide R hand comfortable distance, turn head to look L, stay there, look up/down. Return to sliding R hand forward, note change. On back, stand feet, L ankle on R thigh near knee, take L knee away. Make very small then extreme. Same position, lift R foot from floor so legs come towards head. Interlace hands behind head, lift head/foot same time, bring L elbow towards L knee. Repeat, bring L elbow to L knee and R to R. Side sit, L leg in front, interlace hands behind head, take elbows towards knees, continue, when elbows are down, take them forward/out/up. Side sit, kiss L knee, knee stays down, continue, kiss along leg towards foot. Return to sliding R arm out in front, stay with hand far as comfortable, look up/down. Side sit, lean on both hands in front, slide R as far as comfortable, turn head R, round/arch like before. Return to sliding R hand out, note change. Note comfortable in side sitting, switch legs to other side, note comfort. Side sit with R leg in front, hands in front, slide L hand away. Repeat OS in imagination.

ATM Lesson #221 – Diana Razumny 2008-05-21: Day 98, S10 day 8

Sitting on the heels #5

CD#20/T14 [56m] DVD#10-8 Scene 5 [56m] (Alexander Yanai #195) » play audio

On back, stand feet, use hands to pull front of R ankle to slide heel under pelvis, stand on toes, take R knee down towards floor, direct weight between big/2^nd toes. Rock forward/back, taking knee towards floor then heel towards floor. Angle in front of ankle increase/decreases. Repeat OS. Repeat with both heels under pelvis, as knees go to floor slide onto top of head. Heel touching, knees spread wide. Stay on head, moving only from feet/ankles, rocking on head. Kneel, heels together, knees spread, hands on floor between knees, rock back onto heels, knees lift, lower head. Move forward/back just from the feet. Alternate. R/L knees going to floor in the middle. (knee between hands) Other knee goes to side. Take both knees to floor in middle, arms straight out in front, lift one knee, replace, lift other knee. Lift both knees at the same time. Kneel, knees wide, extend toes, R hand on R heel, slide toes to middle so foot is right ankle to leg and lying on outside edge. Repeat with L foot standing. Place hands on floor, sit on heel, take pelvis side/side to move foot as before. Feel lower leg bones/knee. Repeat without leaning on hands. Repeat with L foot. Kneel, knees spread wide, big toes touching, heels spread to sides, lean sit on heels. Lift eyes while lowering head. Kneel, bend R foot at right angle, place L foot on R, sit on heels, lean on R hand behind, fingers pointing forward, lower onto elbow, reverse. Up/down several times. Add L arm in air to help come up. Switch feet, repeat. On back, feet standing, pull under pelvis, lean on toes, heels touching, take knees to floor, lean on head. Alternate knees going to floor then take both to floor.

ATM Lesson #222 – Diana Razumny 2008-05-22: Day 99, S10 day 9

Sitting on the heels #6

CD#20/T16 [42m] DVD#10-9 Scene 2 [43m] (Alexander Yanai #196) » play audio

On back, spread legs, lift L arm/head/shoulders, roll R come up to sitting, leaning on R elbow, return, repeat OS. Alternate. Head low, smooth/round movement. Sit, L foot behind, ankle extended, R leg straight in front, L hand on L heel, roll heel L/R, move toes to middle, ankle at right angle. Lean on R hand behind, take L elbow to floor, return to sitting. Bring R elbow to floor, return. L hand stays on L heel, alternately going down on R/L elbows. Repeat OS. On back, feet standing, L hand pulls L ankle/heel under pelvis, R hand helps, toes turned to R/mid, extend R leg, arms to sides, lift L arm, roll R coming onto R elbow, return, switch arms, alternate. Repeat OS. On back, legs long/spread, lift one arm, roll over other elbow to come up to sit, return, repeat OS, alternate. On back, stand feet, hands hold L ankle under pelvis, extend R leg, lift head, alternate turning face R/L with lifting, include lifting shoulder to roll L/R with head lift. Repeat OS. Kneel, knees wide, turn R toes inward, place top of L foot on R sole, start with hands on floor in front, sit pelvis between heels, take hands to floor behind, start going down on elbows, one at a time. Gradually start to pass from one elbow to the next, head hanging back, continually moving. Kneel, L foot with toes turned in, ankle at right angle, place R foot on R sole, lower pelvis between heels, weight of pelvis widens heels, gradually hands to floor behind. Tilt head R, go down on R elbow, return, repeat OS. Eventually go from elbow to elbow. On back, legs spread, lift arm, roll across other elbow up to sitting, return, come up other side, alternate. Kneel, R foot on L, knees together, hands on knees, round back backwards, head hangs forward, sitting back and then erect, bringing head up and lower back forward. Change feet, repeat. Quicker. Lower back rounds/arches, belly back/forward.

ATM Lesson #223 – Alan Questel 2008-05-22: Day 99, S10 day 9

Sitting with one cheek off chair with variations through feet

CD#20/T17 [52m] DVD#10-9 Scene 3 [53m] (Alexander Yanai variation?) » play audio

Sit on chair/table, note which sit bone sitting more clearly on, lift/lower each side, note ease. Sit with L buttock off chair, lift/lower buttock, turn head to look L, look up/down, add lift/lower L buttock, looking up when pelvis drops down, visa versa. L cheek off edge, turn to R, look up/down, lift/lower L buttock. Turn L, look up/down, note pelvis lift/lowers differently on this side. L cheek off, L arm over top of head, bend head side/side, lift/lower pelvis. Sit with L cheek off, arms behind head, pull L wrist with R hand, let head turn with arms, try variations, head turning with/against arm sliding. Leave head facing forward, slide arms behind head again, tilt head so ear comes towards arm that is coming towards head. L hand on top of head, lift lower elbow, imagine pencil coming out end of elbow, drawing a line up/down and then circle. Repeat OS. Sit with both cheeks on, note difference from beginning, lift/lower cheeks alternately, push heel into floor on side lifting. Take R cheek off, lift/lower use R heel to push to lift. Explore R foot being more L/R, front/back. Push off with different parts of the foot, in a circular way. Sit with both cheeks on, push with feet in relation to lift/lower sit bones. Lean elbows on knees, lift/lower pelvis from seat, take pelvis L/R, lifting/lowering. Take arms forward, come onto feet. Sit/stand.

ATM Lesson #224 – Diana Razumny 2008-05-23: Day 100, S10 day 10

Sitting on the heels #7

CD#20/T19 [56m] DVD#10-10 Scene 1 [56m] (Alexander Yanai #197) » play audio

Kneel, knees wide, heels together, toes standing, hands on floor between knees, lower head, lift knees, move pelvis back to sit on heels. Go forward/back with head hanging. Note: ankle angle increase/decrease. Lumbar arch/rounds. On back, legs spread, roll up over one elbow to sit, go down on other elbow to lie down. Head/shoulder lifts and goes to side to come up. Go up/down, alternate side/side. On back, feet standing, pull R ankle with R hand, lift pelvis, L hand helps bring toes to L, top of foot on floor, lower pelvis to sole of foot, R heel is to R of R hip, extend L leg long, arms to sides, roll up over R elbow. Go up/down on R then L side. Repeat OS. On back, feet standing, pull feet under pelvis with hands, toes standing, heels joined, direct knees to floor, lean on elbows/head. Also just leaning on shoulders with head down. Alternate taking R/L knee to floor. Without knees to floor, heels together, lift pelvis high off heels and transfer pelvis L/R. Kneel, knees wide, L foot inside R, sit on feet, heels open to side, buttocks between heels, hands on floor behind, go down on R elbow, come up, repeat few times. Repeat OS. Explore opposite arm in air. Repeat, come up over R elbow, head hanging, swing head in arc in front and go down on L elbow, swing R arm around overhead, hang head back, bring R arm/elbow to floor, roll R, bring L arm around overhead and forward to roll onto R elbow, continue around, reverse. Arms windmill around overhead and across to opposite side, circling in front and then place elbow. Switch feet/direction. Kneel, knees wide, toes standing, heels together, hands on floor between knees, lift knees, sit on heels, hands on knees, lift head, straighten back, extend R arm/hand/knee forward to floor, return. L knee moves to L. Alternate side/side. Pelvis moves forward/back as knee goes to/away from floor. Note ankle angle. Take both knees to floor same time. Lift/lower knees, hands on knees. Help with belly going forward/back to balance. Return to alternating knees if both is difficult. Lift one, the other, reverse. Kneel, stand toes, sit on heels, sit erect but head hanging, arms forward at shoulder height, alternately taking knees to floor in middle, belly/lumbar move forward/back. Gradually try both at same time. Both knees on floor, start to lean back, lift both knees. If not possible, lift one first then other. Arms/chest free so pelvis can move. On back, feet standing, pull R foot under pelvis with R hand, bring L foot under, heels wide, big toes close, roll up over R elbow, then L, gradually come to sit. Kneel, knees/feet apart, hands on heels directing them open to sides, lower pelvis between heels, lift pelvis, push belly forward, hang head back, return pelvis to floor between heels. Continue, keep hands on heels, lower R elbow to floor to lean, come up, go down on L elbow, come up. Continue, from sitting, lower R elbow to floor to lean, come up, go down on L elbow, come up, head moves in arc in front. Then go from elbow to elbow with head hanging back, making arc side to side behind. Eventually lean on both elbows, head hangs back to floor. Sit on heels, heels wide, hands on knees, alternate R/L hand back to floor, eventually, go hand/hand without coming forward, head hanging back.

ATM Lesson #225 – Alan Questel 2008-05-23: Day 100, S10 day 10

Press and roll

CD#20/T23 [45m] DVD#10-10 Scene 5 [46m] (Alan) » play audio

Roll side/side. On R side, take L shoulder forward, rolling forward/back, take L side of pelvis little forward/back, lift L knee, roll a little. Press R shoulder to roll, press head to roll, press to lift L knee, press to lift L foot. Roll L shoulder forward back by pressing in different places. Repeat with lifting L knee. Roll to back/R side, note quality, press to roll. On back, lift L shoulder by pressing something. Roll head with pressing. On front, L knee drawn up, R arm down, lift L shoulder, lift L hip, lift L knee, roll head. Repeat by pressing, rotating through places, then lift all at once. Roll to R, roll to back. Repeat OS.

ATM Lesson #226 – Dennis Leri 2008-08-11: Day 101, S11 day 1

Circle/roll pelvis, sitting with soles together

CD#21/T01 [51m] DVD#S11-1 Scene 1 [51m] (Alexander Yanai) » play audio

Sit, soles together, lean on hands, lower self back. Sit open/close knees. Circle around R sit bone. Repeat quick/easy. Repeat with R knee/thigh on floor, pause, quick/easy. Repeat OS. Sit, soles together, hand on floor far behind, lean, lift/lower each knee, alternate, circle around sit bones. Repeat with hands near pelvis. Hands in comfortable place, circle pelvis over each sit bone [then in infinity/figure 8]. Sit with fingers forward, pull belly in/out, head up/down, roll pelvis forward/back, note chest, shoulders. Repeat with change hands, fingers pointing back. Sit, roll pelvis forward/back on sit bones while holding belly in, then belly pushed forward, then free belly. Repeat: Fix chin to chest. Repeat with keeping upper torso still. Repeat with keeping lower torso still. Return to all moving together. On back, soles together, roll pelvis up/down, variations: hold belly in, hold out, then allow belly to facilitate. Keep face parallel with ceiling while rolling pelvis. Quick oscillation of pelvis. Sit, roll pelvis forward/back. Repeat with head hanging back, to one side/other. Lean on elbows/forearms, soles together, circle around each sit bone, note movement through whole. Return to rolling pelvis in middle, note movement through whole. Lean on hands, soles together, R thigh to floor, move forward/back through center. Repeat with L leg on floor. Return to symmetrical rolling forward/back, feel front/back shorten/lengthen from head to tail.

ATM Lesson #227 – Dennis Leri 2008-08-11: Day 101, S11 day 1

Standing oscillations #1

CD#21/T04 [36m] DVD#S11-1 Scene 4 [45m] (San Francisco Training, July 24, 1975) » play audio

Stand, move forward/back from ankles, scanning throughout, walk, ROB. Stand, feet together, move forward/back, scan through whole, walk, ROB. Stand, feet apart, move side/side from ankles. Repeat with feet together, walk, ROB. Stand, feet together, eyes open, circle, reverse direction, note breath, walking pause, ROB. Stand, feet apart, circle. Stand, feet apart, tilt forward/back, keep eyes in middle of socket so as tilt back, eyes go up a little, down when moving forward, then switch to keeping eyes fixed on horizon so as tilt forward/back there is relative movement in neck. (FI practice, help each other hold head to keep head/face parallel.) Return to exploring alone.

ATM Lesson #228 – Diana Razumny 2008-08-12: Day 102, S11 day 2

Nose and head clocks, sitting

CD#21/T05 [48m] DVD#S11-2 Scene 1 [48m] (Alexander Yanai #98) » play audio

Sit cross leg, hand on legs, tilt forward, side/side, circle. Circle tip of nose around clock, pushing hands of clock.

Continue, eyes closed. Think point at top of head circling. Where is “head point” when nose at 6? Track “head point” when nose arcs 6/9 (ROB) Imagine clock overhead (ceiling/hovering). Switch to circling “head point” around clock. When head arcs 12/3, where nose arcing? Arc nose 3/6, note head arc—alternate attention, then same time. Arc nose 6/9, note head, nose/head at 6 at same time. head forward/nose down. Arc head 6/9, note nose arc. Arc head 6/3, note nose-Switch to nose. Alternate, then both at same time. Continue with nose circle. Switch attention to head, note how nose change. Change direction—track head/nose—front/down. Track nose, finger on top of head—3/12. Shift between head/nose then both. Relevant to space, floor, self, walls. Sit, tilt forward, compare to beg, easier sitting, plumb? Tilt R/L, make circles, both directions. On back, circle nose clockwise. Note top of head circle in relation to floor. Arc nose ½ circle 12/6, track head circle. Clockwise circles with head.

Switch directions, note nose. Circle nose around L side of clock, 12/6 through 9. Note head, 6/12, near/away from floor. Sit, tilt pelvis forward. Note: ease/range, weight on sit bones.

ATM Lesson #229 – Dennis Leri 2008-08-12: Day 102, S11 day 2

Standing oscillations #2

CD#21/T09 [16m] DVD#S11-2 Scene 6 [16m] (San Francisco Training, year 1) » play audio

Stand, tilt forward from the ankles. Repeat with feet together. Feet apart, tilt/sway side/side, repeat with feet together. Feet apart, circle whole body from ankles. Feet together, change directions. ROB. Stand, R foot half step forward, oscillate forward/back. Repeat OS. Return symmetrical.

ATM Lesson #230 – Dennis Leri 2008-08-13: Day 103, S11 day 3

Moving C7, sitting and on head/knees

CD#21/T10 [59m] DVD#S11-3 Scene 1 [59m] (San Francisco Training, year 1) » play audio

Cross leg sit, tilt forward from hip joints. Repeat with hand on head. Continue but head stays and come forward with C7. Switch hands. Interlace hands on head, tilt forward with whole then from C7. Switch legs/finger interlacing, continue. On back, take C7 forward/back. Sit, take C7 forward/back. Hands/knees, head on floor, hands interlaced cupping head, take C7 to/away from floor. Pause sitting, C7 forward/back. Hands/knees, head down, take C7 forward/back by taking shoulder blades together/apart. Pause, return, hands on C7, take forward/back little, pelvis moves little up/down. Sit, one hand on head, other on C7, take C7 forward/back. On back, feet standing, lift/lower lumbar, note C7, when does it go back/for. Leave lumbar lifted, seesaw breathe, note C7 towards/away from floor. On knees/head, hands under knees, take shoulder blades together/apart, C7 forward/back. Sit, take C7 forward/back. Roll head between hands, pause, take C7 forward/back, switch hands, roll head. On knees/knees, hands under knees, roll on head between 6/12; 3/9, noting C7. ROB. On head/knees, hands stand to sides of head, elbows in air, roll across top of head, note C7, ears towards floor alternately, continue with hands behind back. Sit, C7 forward/back, note how eyes involve, if sense dominant eye effecting C7. Lean on L hand, R hand on top of head, circle top of head. Switch arms/legs, continue. On head/knees, hands under knees, toes for running, lift knees little, 3 small circles each direction on top of head.

ATM Lesson #231 – Dennis Leri 2008-08-13: Day 103, S11 day 3

Taking hip back, jaw forward part 1, sitting

CD#21/T11 [55m] DVD#S11-3 Scene 2 [55m] (Alexander Yanai #335) » play audio

Sit, soles facing, not touching, R hand on top of R hip/iliac crest, take hip back small amount, sense through whole torso. Quiet/small quality with a lot of attention to self throughout. Pause, continue, feel legs involved, R knee lengthens tiny bit, L knee shortens. ROB. Repeat with attention along vertebrae, imagine someone touching each vertebra, one at a time. Repeat, face comes forward, which vertebra does it correlate to. ROB. Repeat, sense sternum/breath. Rest/repeat, sense space/gap of R arm changing if looking from front. Repeat, sense clavicle, ribs, sit bones, pelvis on R side. Rest/repeat, think of board on top of head, board inclines forward when taking hip back. Return, thinking of plane of face lining up with which vertebra. Return, think of each vertebra to have participate. Stand, bow forward, note sides of hips. Return to taking hip back, smile when going back few times, smile when erecting. On back, explore going from smiling to bringing jaw forward. Switch combo of jaw forward with hip back. Take jaw forward/back during the movement of taking hip back. Sit, lift/hold both arms out in front of you, do with elbows soft, stay until arms fatigue. Lift R arm, support under forearm with L hand, allow R elbow/wrist soft/supported. Arms down, lift R arm, lift both, compare.

ATM Lesson #232 – Diana Razumny 2008-08-13: Day 103, S11 day 3

Rocking on diagonals, on back

CD#21/T14 [49m] DVD#S11-3 Scene 5 [49m] (Alexander Yanai #114) » play audio

On back, spread legs. Lift/direct R to L hip, R shoulder lifts, feel clavicle. Lift L leg in direction of R shoulder, lifts L hip. Shorten distance between L hip/R shoulder. Return to R arm to L hip. R hand on L hip, lengthen arm, add head lifting. Slide hand on outside L hip/leg. Lift L leg, take in direction of R shoulder. R shoulder, circle L heel. Repeat holding L knee with R hand. Change direction, few moves without hand. Repeat OS, Hands towards L hip, head lifts, R shoulder lifts, hands constant distance apart. Repeat OS. Lift legs, in air, direct L leg up/R to shoulder, repeat OS. Move arms/head towards R hip/L hip. Pass from R to L, without going down, lengthen arms passing through middle. Arms on floor, spread/lift legs, distance stays constant, direct R leg to L shoulder then L leg to R shoulder. Pass legs side/side without bringing pelvis down in a continuous move. Lift legs/pelvis, direct legs to R shoulder/L shoulder alternately, then pass through middle. L leg in the air, R leg long, hold L ankle with R hand, head lifted, rock from L hip to R shoulder. Repeat OS. Hold both ankles, head lifted, round back, move line of pressure on back in a circle in middle of the back. Pause, repeat circle in opposite direction.

ATM Lesson #233 – Dennis Leri 2008-08-14: Day 104, S11 day 4

Taking hip back, jaw forward part 2, sitting

CD#21/T15 [53m] DVD#S11-4 Scene 1 [54m] (Alexander Yanai #336) » play audio

Sit, soles facing, R hand on R hip, take hip back, sensing hip joints, spine. Repeat, add alternately exposing teeth and pursing lips, coordinate with folding/unfolding. Time so teeth are exposed when folded and unfolded, coming to neutral in transition. Repeat OS. Next variation: take jaw forward with teeth exposure. Next variation: when unfold, expose teeth, jaw forward, mouth opens. On back, palms to floor, elbows wider than hands, jaw forward, teeth show, mouth opens, pause observe exhale, time so exhale with mouth opening with puff of exhale at end, close mouth, breathe through nose. Sit, hands on hips, folding, repeat last version of jaw/breath. Sit, hands on hips, fold, imagine someone painting/drawing along from C7 to elbow. Continue, add down lower arm down little finger, feeling chest organize to force out exhale. Repeat OS. Variation: draw line from L little finger up arm, through C7 down R arm to R little finger. Add drawling line along clavicles, add back in drawling across back through C7 so both present. Repeat, add sudden burst of exhale at end (on back with sitting fold). Sit, hands on ribs in front, repeat folding move, elbows come forward, wrists bending, jaw forward. Sit, draw midline from C7 in back, over top of head, down face to sternal notch in front while folding, hands on ribs. On back, imagine same line. Sit, L hand on lower ribs, same move, add thinking of line along occiput from ear to ear, continue along jaw. Return to simple folding, hands on hips. Sit with legs crossed.

ATM Lesson #234 – Diana Razumny 2008-08-14: Day 104, S11 day 4

Bridging #1, on back

CD#21/T17 [42m] DVD#S11-4 Scene 3 [43m] (Alexander Yanai #438) » play audio

On back, stand L foot, press foot, lift L hip, pelvis rolls R. Knee to R? Pointing forward towards ceiling? Hip joint? Faster, smaller, easier. Repeat OS. Note head, chin, transference of force through spine. Press head to floor. Lift spine between shoulders a bit, leaning on elbows, back of head to slides down, eventually onto crown. Remain on crown few seconds. Stand L foot, L arm long above head, lift L hip. L shoulder slides down then whole L side lifts. Turn face/eyes R with lifting of L hip. Faster, note L hand slides. Stand R foot, R arm above head, lift R hip, turn face/eyes L, look to R hand. Faster, smaller, easier. Stand feet, lift pelvis slowly, return slowly, eyes look down as pelvis lifts up. Note chin towards throat, back of neck straightens, head pushes upward. Smaller movement, just beginning, pubic bone lifts, eyes look toward pubic bone, then return. Legs extended, arms along sides, lift spine between shoulders, pressing elbows, head slides, see wall behind. Note ease Quick/easy. Stand feet, lean on elbows, lift spine between shoulders, back of head presses, remain there, move knees away from head, pelvis lift a little. Smaller/faster. Stand feet, lift pelvis a bit higher, press elbows, lean on head, remain few seconds. Repeat., start with pelvis down, lean on elbows, lift shoulders, slide head towards crown, lift/lower pelvis. Repeat, move knees away from head over feet. Stand feet, interlace hands behind head, lift head /knees, roll R/L.

ATM Lesson #235 – Dennis Leri 2008-08-15: Day 105, S11 day 5

Sensing C7 with crossed arms, on back & front

CD#21/T20 [37m] DVD#S11-5 Scene 1 [37m] (San Francisco, 1976) » play audio

On back, L hand to R shoulder, R arm crossed under to L shoulder, slide hands to back of neck, lift R/L shoulder. Switch arms, repeat. Hands on shoulder, bring shoulders forward, note C7/neck, continue with abdomen expanded. Switch arms, seesaw belly/chest, note C7/shoulders. Bring elbows forward. On front arms crossed, on elbows, rock L/R. Repeat with elbows farther apart. Repeat position, equal pressure on elbows, take C7 forward/back, look up/down. Return to rocking elbow/elbow. ROB. On back, cross arms, roll onto front, slide one leg up to side, take/leave one ear to shoulder, rock elbow/elbow. Repeat OS. On front, cross arms with elbows lower, under chest more, rock L/R. On front, arms crossed, fingers interlaced behind neck, rock pelvis L/R; leave pelvis quiet, look up/down with eyes; pause, rock on elbows L/R. On back, cross arms, hands behind shoulder/neck, lift one shoulder/other, note C7. Arms crossed, take elbows/abdomen forward. On front, arms crossed, take backs of hands to floor, roll side/side. ROB. Stand, walk, walk backwards. Walk forward, move arms twice as fast as legs, then legs twice as fast as arms, then arms/legs same.

ATM Lesson #236 – Diana Razumny 2008-08-15: Day 105, S11 day 5

Bridging #2, on back

CD#21/T22 [48m] DVD#S11-5 Scene 3 [48m] (Alexander Yanai #439, first ½) » play audio

Stand R foot, R arm overhead on floor, lift R hip, turn eyes/head L, look towards R hand. Repeat OS.

Stand R foot, L arm overhead on floor, slide R hand to R foot. Repeat OS. Stand R foot, R arm extended above, roll L, bring R palm to stand near head/shoulder for bridge. Push floor with hand to roll L. Bring fingers to point foot ward, near shoulder. Keep hand standing when roll to lie on back and extend leg. Turn head L when hand presses floor. Repeat OS.

Stand feet, R hand extend up, L arm alongside, slide L hand to L foot. Repeat, add lifting L hip, hold ankle with L hand. Repeat OS. Press back of head, slide down to see overhead, press elbows to assist. Bridge arms, legs long, press hands, press back of head, slide to look overhead. Press hands to lift head to see feet.

ATM Lesson #237 – Dennis Leri 2008-08-15: Day 105, S11 day 5

Five winds kata, finding neutral for head, standing & sitting

CD#21/T24 [25m] DVD#S11-5 Scene 5 [25m] (San Francisco, 1976) » play audio

Stand, tilt whole body forward from ankles. Take head forward/back to create sway forward/back, find neutral and then look up/down to find neutral in that plane, keeping neutral relation with the head, move forward/back. ROB. Sit cross legged, lean on hands, fingers forward, keep head in neutral to environment, start going down on R elbow. Change legs, go down on L elbow. Alternate going down on R/L elbows, which elbow is easier in relation to which leg is in front. Roll back/for on pelvis, head neutral/eyes on horizon. Lean on R hand only, repeat, add L hand, note bias. Lean on both hands, go back/for, elbows bend, not using arms to come up, use middle/belly/low back. Lean on R hand, L hand at throat to feel no tonus change as go back/for, note which leg wants to come forward/be in front. Repeat OS. Lean on both hands, go back/for, no weight on hands, face stays vertical. On back, roll up over elbow, head/eyes to horizon, come to stand, tilt forward/back, top of head stays parallel to ceiling. Walk, head on horizon. Image of large cat or bird of prey, head stays focused to feed the food tube.

Editor's notes: kata (Japanese, 型 or 形): literally, “form.” Detailed, choreographed patterns of movements. [The “five winds” movement derives from a particular movement of rising after falling found early in judo's itsutsu-no-kata (Japanese, 五の形, “forms of five”).]

ATM Lesson #238 – Diana Razumny 2008-08-18: Day 106, S11 day 6

Bridging #3, on back

CD#22/T02 [45m] DVD#S11-6 Scene 2 [47m] (Alexander Yanai #439, second ½) » play audio

On back, press head, elbows, sacrum, gently explore sliding onto top of head. Stand R foot, R arm long overhead. Roll L, stand R hand by head, return to back. Use L hand to direct R elbow/press R hand. Repeat OS. Stand R foot, slide R hand to R ankle. Hold R ankle with R hand, lift/lower R hip. Stand L hand near head, arch onto top of head. Repeat OS. Stand hands near head/shoulders. Slide onto crown of head. Stand feet, lift pelvis, hands to ankles. Lift/lower pelvis, direct knees over feet.

Shoulders slide towards feet. Press head, slide onto crown. Stand feet/hands, Slide onto crown of head pressing hands. Repeat, add lift/lower pelvis. Direct knees over/away from feet. Create rolling on top of head. Stand feet, arms along side. Press head/elbows to slide onto crown. Stay on crown, lift pelvis. Stand feet, hold ankles, Pull ankles to bring pelvis/feet close. Knees go forward/down over feet. Slide onto crown. Interlace hands behind head, lift. Repeat with feet standing. Lift pelvis/head. Head/pelvis remain lifted, rock up/down head to tail. Hold below knee caps, push knees into hands, pull onto crown. Hold/lift head, lift bent knees, elbows/knees together, hold. Stand—Walk.

ATM Lesson #239 – Dennis Leri 2008-08-18: Day 106, S11 day 6

Standing oscillation #3 (short)

CD#22/T05 [12m] DVD#S11-6 Scene 5 [12m] (San Francisco, year 1) » play audio

Stand, forward/back from ankles. Repeat with legs together, then spread little wider. Feet together, sway L/R, turn into circling. Arms extended forward, fingers interlaced, circle again, hands make same circle as head. Repeat with one foot half step forward.

ATM Lesson #240 – Dennis Leri 2008-08-18: Day 106, S11 day 6

Knees and elbows towards each other, on back

CD#22/T06 [46m] DVD#S11-6 Scene 6 [47m] (Alexander Yanai #364) » play audio

On back, stand feet, hands behind head, lift head, scan throughout. Repeat with feet/knees lifted. Return to feet on the floor, lifting head. R foot standing, L leg long, hands behind head, lift/lower R leg. Repeat OS. Return to both bent legs lifting. Legs long, lift head, direct R elbow to L knee. Change interlace, L elbow/towards R knee. L hand behind head, stand R leg, head turned R, R knee to L elbow, foot flexed. Foot stays on floor, L elbow towards R knee. Repeat OS. Hold behind knees, hands crossed, knees to shoulders, feet flexed. Push legs into hands, roll to sit, feet on floor, bring shoulders between legs few times, then reverse to lie on back again. Repeat. On back, feet stand, hands lift head, R elbow to L knee, L elbow/R knee, L knee to R elbow, R knee to L elbow, R elbow to L knee, extend legs, come to sit, go down, repeat OS. Come up on diagonal, L/R. Come up through middle. Feet stand, L hand behind head turned R, come over R elbow, legs lengthen, come to sit, reverse, repeat OS. On elbows/forearms, feet stand, reach R arm up/for, straighten L leg, come up to sit, L arm straightens. Repeat OS. From elbows, straighten legs, come to sit. Hands lift head, knees bent, straighten to sit. On back, lift legs, R arm behind legs, knees to chest, extend legs, come to sit over elbow. Repeat OS. Stand feet, elbows/knees, one, other, both.

ATM Lesson #241 – Dennis Leri 2008-08-19: Day 107, S11 day 7

Five winds kata, back twisted from side

CD#22/T07 [42m] DVD#S11-7 Scene 1 [43m] (San Francisco, year 2) » play audio

On R side, twist back so shoulders are lying on back, arms down along sides, lift/lower L shoulder, lowers wrist to floor, repeat with R shoulder, alternately then both same time. Repeat OS. On R side, lift/lower shoulders, slide onto top of head. Repeat OS. On back, elbows wide, slide onto crown of head, tail goes back/down towards floor. Lift/lower shoulders/lower back. Slide onto crown, roll pelvis down, come to sit with head hanging back. Sit, legs crossed, lean on hands, fingers forward, head on horizon, lower onto R elbow. Repeat OS. Go down on both elbows same time, round back backwards going down, arch to come up, keep head on horizon. Sit, R leg long, L bent, R arm straight forward, lean on L hand, fingers forward, lower towards L elbow, come up, eyes open. Repeat OS. Repeat, with hand (one that was shoulder height) on throat to feel for tonus as go back. Repeat with hand at back of neck. Arms in front, legs in front, go back, face horizon, arch in back.

ATM Lesson #242 – Diana Razumny 2008-08-19: Day 107, S11 day 7

Butt hopping

CD#22/T10 [43m] DVD#S11-7 Scene 5 [44m] (Alexander Yanai #13) » play audio

Sit, legs forward, knees soft, hands on knees, contract buttocks, Quickly. On back, legs long, spread, contract buttocks. Only R side/L side/both, quickly. Note knees/foot. On belly, hands on buttocks, contract both. Note heels/knees. Do one, other, both and hold. ROB. Stand on knees, feet close, toes extended, hands on buttocks, contract/hold both. Quickly.

On R foot/L knee, hands on, contract both. Change legs, repeat. On both knees together, hands on, contract both quickly. ROB. On knees, spread, big toes together, hands on, contract both, hold, release. Note pelvis, lumbar, pubic bone, navel, belly. Which knee takes more weight? Contract both quickly. Stand on R leg/foot, L leg big toe touches for balance, contract R. Note knee turns out, arch lifts, weight to heel/outer border. Lift arch intentionally. Quickly. Repeat OS. Stand, toes pointing out, legs spread, contract buttocks, feel weight shift to outer edge of feet. Knees turn outward. Lift arches so weight shifts to outer edges. Lift belly, pubic bone forward, contract and lift arches. Knees straighten. ROB. Sit, feet together, hands on feet, contact both buttocks, note body lifting. Both hands on floor behind, spread legs, bend knees out to sides, contract buttocks. R only. Quickly. Contract/hold. L only. Sit, hands on floor behind, knees bent to sides, both legs in air, balance on butt. Shift onto R butt, step forward with L. Repeat OS. Walk forward/back. Repeat. ROB. Sit, lean on R hand, shift to R, lift L leg, move L hip forward/back while in air. Quickly. Lengthening through heel. Repeat OS. Lean on hands, walk forward/back, switch hands to shoulder height, lift both legs, butt walk. Sit, contract butt to hop. Stand on knees, wide, big toes together, contract both. Quickly. Stand on feet, legs spread, contract both, lift arches. Walk.

ATM Lesson #243 – Diana Razumny 2008-08-20: Day 108, S11 day 8

Taking head/tail back, on side

CD#22/T11 [45m] DVD#S11-8 Scene 1 [46m] (Alexander Yanai #524) » play audio

On R side, stand L hand, Take head back, quickly. Feel through whole self. Take L hip back with leg lifted a bit, add ankle flexed. Repeat, think tail back, note differences. Repeat, OS. On R side, L hand on floor, L leg on floor behind R. Take head back, note tail, back, middle forward. Take L hip back, knee lifted little, foot in place. Note move through spine to head. Add taking head back. Repeat OS. (talk on limits) On R side, hug self, R hand under armpit, then L, L knee behind. Take head/tail back. Change legs, L leg in front on floor, continue. Change arm crossing. Repeat OS, add knees/face moving together/apart. On back, bent knees lifted, hands behind head. Head lifted, lift/lower each leg separately, then both.

ATM Lesson #244 – Dennis Leri 2008-08-20: Day 108, S11 day 8

Five winds kata, twisted, on side, back, front

CD#22/T14 [45m] DVD#S11-8 Scene 4 [45m] (San Francisco, year 2) » play audio

On R side, L knee behind R then forward in front of R, L arm on floor behind, lift L shoulder, lift head with shoulder, feel neck with R hand, help head lift with R hand behind. Repeat OS. On front, legs spread, arms by head, lift head/arms, look side/side, rolling side to side as if rolling to back, keeping head/eyes on horizon. Return to original positing, lift chin/head forward, lift head/pelvis, top leg in front then back, switch to lifting legs. Repeat OS. On back, legs straight, crossed at ankles, think taking feet from floor, then lift, note lower back, allow lower back to lift a little. Allow back of head to slide, chest to lift. Repeat, add lifting head/torso to come to sit, continue, come to stand, walk, carriage of head. On R side, L leg in front, shoulder/head rolled back, L arm on floor behind, lift pelvis, feet on floor, leave feet/pelvis down, bring shoulder/sternum forward, sliding onto top of head. Repeat OS. Return same idea, top leg in front, lift feet, lift shoulders, repeat with leg behind, lift legs. Repeat OS. Legs to R, top leg forward, lift chest/sternum, note breath, pause, take chin forward, use arms on sides, come up towards sitting, chin to chest. Repeat OS. On front, hands pushup, elbows in air, lift head, look L/R, rolling pelvis. Hands in pushup, forehead on floor, chin to chest, lift shoulders/torso keeping chin to chest. Extend arms long overhead, elbows wide, forehead on floor, lift elbows. Cross arms in front, lean on two elbows, hands holding shoulders, rock side/side, pause in middle, lift/lower head, tail lifts with head. Toes tucked to push on floor, hands standing, push towards head, knees lifted, head/pelvis lifted, rock up/down. Repeat last move with L toes stand, R ankle crossed on L Repeat with legs switched. Repeat with feet uncrossed, knees/pelvis lifted, rock up/down, eyes forward. Sit, legs in front, comfortably bent, hands behind head, elbows forward, folding, elbows wide, arch back, come forward, rock back with small fold, the arch to come up. Smaller, lighter, quicker.

ATM Lesson #245 – Dennis Leri 2008-08-21: Day 109, S11 day 9

Five winds kata, sitting, going back

CD#22/T16 [42m] DVD#S11-9 Scene 2 [43m] (Alexander Yanai #365) » play audio

Sit, feet standing, arms hanging, tilt back without flex or extend, eyes on horizon. Sit with legs long in front, hug self, rock forward/back on sit bones without flexing/extending. Repeat while hold opposite elbows behind back. Repeat with L foot standing, R leg long, go back, direct one elbow then other to floor behind. Continue, think of R elbow coming to floor first, transfer to L elbow, come up. If don't reach floor, imagine. Repeat OS. Circling with head on horizon. Sit, both feet on floor, hands interlaced behind head, go back, lift feet from floor, return. Repeat with hands on hips, elbows pointing back, back arched, legs in front, direct one elbow to floor. Repeat, stand feet, feel counter balance of feet coming from floor. Repeat, arms up, elbows point to ceiling, hand cross behind neck, head in front of arms, legs in front. Stand on knees, same arm position, tilt back, hips stay extended as take pelvis back while extending in back. Repeat with arms forward shoulder height. Sit, feet on floor in front, hands behind head again, elbows pointing to ceiling, tilt back, feet lift, eyes on horizon. Repeat, hand interlaced behind head, go back circling. Holding elbows behind back, tilt back down middle, come all the way to floor and reverse, coming up from back with arms behind.

ATM Lesson #246 – Diana Razumny 2008-08-21: Day 109, S11 day 9

Lifting head and eyes, on front

CD#22/T18 [47m] DVD#S11-9 Scene 4 [47m] (Alexander Yanai #525) » play audio

On front, stand hands, elbows up, close eyes, forehead on floor, Look up with eyes. Lift head little, look down with eyes, lower head, look up. Forehead on floor, eyes up/down quickly. Repeat with head lifted. On front, stand hands, draw R knee up to side, stay. Lift head to look at R knee, push with R hand. Slide knee down/up, look with head/eyes as knee slides up. Stay with head towards knee, eyes closed, look L/R, quick. Repeat OS. Knee slides little away/towards as head looks to knee. Legs straight, arms behind back, holding wrists/elbows. Lift R leg, bent or straight. Repeat, head turned L, look towards R heel. Whole body turns, lean on R hip. Stay up, take head/eyes R/L, eyes closed then open. Repeat OS. Lifting/looking at L leg. Slide R knee up to side, continue. Head stays up, eyes L/R fast. Hands standing. Lift head, eyes open, look down, lower head, lift eyes.

Head lifted, take eyes up/down quickly. Forehead on floor, eyes L/R. Think of lifting both legs, toes extended. Imagine belly presses floor, lift head/eyes slowly. ROB, note lower back. On back, stand feet, hands behind head, lift head.

Think R elbow to L knee, L elbow to R knee, elbows to both knees. Hold knees open with hands, push knees into hands, feet come towards floor. Push once with R leg, once with L, alternate. On front, hands behind back, hold elbows, lift head/shoulders.

Look around L to see R heel. Repeat OS, alternate L/R, legs help, body rolls. Stand hands, think lifting knees. Lift head, turn R to see heel, then L. Lift knees alternately, elbows move side/side, straight/bend. Straighten legs, repeat move with head side/side, eyes direct move. Lift head, look down with eyes, lower head, look up, quick. Turn head to L, R ear on floor, take head/chin forward towards R shoulder, back of head to L shoulder. (hen pecking) Quick/easy, note jaw forward/back. Repeat OS. Bend knees, feet in air, turn head R/L, look over each shoulder at heels. Think of lifting knees from floor, lift head/eyes. Leave head up, look up/down with eyes, quick, then L/R quick. Roll/tilt both legs to R when head looks over L shoulder. Alternate L/R.

Push with hands to come up to stand.

ATM Lesson #247 – Diana Razumny 2008-08-22: Day 110, S11 day 10

Lifting pubic bone, on front

CD#22/T19 [56m] DVD#S11-10 Scene 1 [56m] (Alexander Yanai #549) » play audio

On front, legs spread, toes extended, Contract buttocks, note legs turn. Note: what presses, public bone, spine lengthens, head upward. L hand on R, R cheek on back of L hand. Lift head/arm small amount. Take head/arm little R/L. Back soft, spine/chest move with head, inhale or exhale, legs? Repeat with R hand on L. Return to contract buttocks. What presses floor? Contract so that legs come lift from floor. L hand on R, lift head/arm, lift one leg without contracting butt, press pubic bone, lift head/leg small amount. Continue, lift other leg. Note lengthening of spine while pressing. Lift both legs, belly between pub bone/belly button. Note inhale/exhale? ROB. On front, head to R, on R hand, legs spread little. Lift R hand/head. Think it, add thinking R leg lifts with head. Note lengthening, front pressing. Do move small amount, check what presses, note breath. Exhale as think the move. Inhale as you think it. Press lower belly, note inhale/exhale. Lift head small amount, press belly, inhale or exhale. Add lifting legs. Lift head, take L/R. Note ribs press. Continue, direct head more R, Note L arm, elbow lifts. Note legs, L lifts more, roll to R. Switch to moving L. ROB. On front, forehead on hands, press lower belly, exhale. Lift head, elbows, legs. Elbows crawl, legs lengthen. Inhale, press lower belly, elbows/legs/head/knees lift. No effort in neck. Continue so only belly touches floor. Stay lifted, rock R/L, up/down. Repeat with exhaling. Press all but legs, legs lift. Lower legs, lift whole back. Lift everything. Back of hands on floor, down along sides, press hands/belly, lift both legs. Same position, lift L leg/head. Leave L leg lifted high as possible, lift R leg to meet L. Come to stand, walk.

ATM Lesson #248 – Dennis Leri 2008-08-22: Day 110, S11 day 10

Pressing/lifting shoulders/hips, on back (short)

CD#22/T22 [19m] DVD#S11-10 Scene 4 [19m] (Dennis) » play audio

On back, R shoulder towards L hip. L shoulder to R hip. R hip to R shoulder going forward. R hip alternately to L/R shoulders. L hip to R shoulder, L hip to R shoulder. Variety of combos lifting/pressing hips/shoulders. Pressing back, imagine crossing of diagonal lines. Circle around 4 points, pressing, then circling with lifting of shoulders/hips.

ATM Lesson #249 – Dennis Leri 2008-08-22: Day 110, S11 day 10

Five winds kata, coming to sit from back

CD#22/T23 [54m] DVD#S11-10 Scene 5 [54m] (Alexander Yanai #366) » play audio

On back, slide onto top of head legs wide, press elbows, hands, come to sit. Repeat, coming more onto one elbow. Arched, come up to sit. Sit, lift legs, lean on hands, go onto elbows. Repeat keeping head on horizon, legs wide/lifted, counter balancing. Go down on one elbow, come up, other, Go all the way to back, come up/down middle. Legs together, arms forward at shoulder height, lengthen arms forward, slide onto top of head. Sit, legs spread, arms forward, belly forward, arch back, chin to throat but towards hanging back, eyes on horizon. One arm forward, one back, teeter on butt, arched back, face to horizon. Repeat OS. Both hands/arms back, repeat going back. Go up/down back to sitting, arched back, add arms long overhead on floor, arch to come up, keeping arms overhead. On forearms, lift legs, lower legs, come to sit, staying folded this time, rocking up/down. Sit, folding back, arms wide to side, not really used. On back, arms forward, arch onto head, reach with R arm forward/down, coming onto R hip. Sit, hold opposite elbows behind back, arched, go back towards floor, going down to one elbow, other, middle. Repeat, going down on one elbow, use shoulder forward to come up. Interlace hands behind head, arch, legs wide, arch towards sitting, lifting legs, lower legs to come to sit. Sit, hands behind head, arched, go back, use legs to come up. Repeat hands behind neck, go back. On knees, forehead, arms extend overhead, come up to knees arched. Sit, arms forward, go back, return. On back, arms crossed behind neck, legs up, roll to sit arched. Simple/small go back, arms forward, arch to come forward. On back, arms for, arch to sit. Stand, roll back, return. On back, legs up, 1 straight/1 bent, roll up.

ATM Lesson #250 – Yvan Joly 2008-11-10: Day 111, S12 day 1

Five Winds kata take 2 #1

CD#23/T01 [71m] DVD#S12-1 Scene 1 [73m] (San Francisco inspired) » play audio

Sit, legs crossed in front, hands on floor near pelvis, go back as if to lie on back. Sit, R leg crossed in front, hands to sides of pelvis, fingers oriented forward, go back, gaze to horizon, top of head parallel to ceiling, go towards lying on back without contracting belly, keep feeling of length. Continue, lengthening R leg forward as go back. Switch legs, repeat. Go back without lengthening legs. Sit, L leg in front, R hand on floor, L hand on front of throat, monitor muscle tone of neck while going back. Talk about effort. Movements we do in ATM is useless, learning how to learn. Sit, hands on floor, go back, sense any contracting and stop/reverse, continue. One leg in front, other hand on floor, go back, lift free arm forward when feel any contractions. Repeat with both arms forward, add both legs extending. On back, legs long, slight lift of R heel from floor, not lengthening/shortening. Imagine leg is Velcro-ed to floor so when imagine lifting leg, trunk would come to leg. Repeat with L leg. Then both legs. Sit, hands to sides, go back as if to lie on back.

Marco Iacoboni's book: Mirroring People (2008).

ATM Lesson #251 – Yvan Joly 2008-11-10: Day 111, S12 day 1

Press/lift shoulders/hips, on back

CD#23/T03 [22m] DVD#S12-1 Scene 3 [23m] (Amherst inspired) » play audio

On back, sense shoulder blades, take shoulders back/pressing floor. Press/release shoulders. Arms straight forward, lift/press shoulders, one at a time, both at same time, alternately. Press/release hip joints, one at a time, both. Diagonal hip/shoulder press/release. Both shoulders press, both hips press, all 4 press, note knees/elbows. Imagine coming to sit from this.

ATM Lesson #252 – Yvan Joly 2008-11-10: Day 111, S12 day 1

Rolling interlaced hands #1, on back

CD#23/T05 [67m] DVD#S12-1 Scene 5 [71m] (San Francisco inspired, kata series) » play audio

On back, interlaced hands on chest, elbows lifted, roll hands, move hands up/down as roll. Continue, hands overhead, extend arms, hands away from head. Stand feet, hands interlaced overhead, lift pelvis, add alternating head/pelvis. Alternate arms lifting with head or staying on floor. Legs long, lengthen arms overhead, look up/down. Sit, legs long/spread, interlaced hands on floor between legs, bend straighten one arm, shift weight. Sit, legs crossed, interlaced hands on floor in front, bend/straighten arms. On knees, interlace hands overhead to ceiling, bend/straighten, look at hands as straighten, switch to look down. Similar on belly, arms extending overhead, head look up or down, add toes standing, lifting knees/pelvis/head.

ATM Lesson #253 – Yvan Joly 2008-11-11: Day 112, S12 day 2

Rolling interlaced hands #2

CD#23/T06 [65m] DVD#S12-2 Scene 1 [66m] (San Francisco inspired, kata series) » play audio

On back, hands interlaced, roll in/out, arms extended in front towards ceiling. Continue, start bringing arms overhead, turn palms away when arms are overhead. Feet standing, arms by sides, roll pelvis up/down, notice chest. Keep feet standing, pelvis rolling, add rolling interlaced hands, moving arms overhead, note when palms are turned away overhead, which way is pelvis rolled. Soles touching, knees wide, roll pelvis up/down, note knees open/close. Repeat, add arms extended overhead, hands interlaced, palms away, note when arms extend more easily relative to rolling pelvis. Leave knees open without rolling pelvis and feel effect on knees opening/closing of the arms extending, palms away from head. Stand feet, non-habitual interlacing of hands, lengthen arm overhead, palms away, move arms little to R while extending, note which arm extends more easily, switch to L, compare; alternate L/R with arms, add tilting legs, opposite direction of legs, then same side, compare. Stand feet, cross one leg over the other, tilt knees towards top leg, with interlaced hands overhead, take extended arms to opposite side of legs tilting.

ATM Lesson #254 – Yvan Joly 2008-11-11: Day 112, S12 day 2

Looking up, on front

CD#23/T09 [48m] DVD#S12-2 Scene 4 [49m] (San Francisco inspired, kata series) » play audio

On front, hands overlapped, forehead on back of hands, lift head to look up overhead. Forehead on hands, lift one elbow, other both, note shoulder blades. Lift head and both elbows. Tuck toes, push to lift knees, pelvis. Add lifting head. Keep knees lifted, lift/lower head/pelvis alternately to rock on front. Hands separated on floor near head, face to R, stand R toes, push to lift R knee and head, add pelvis lifting. Repeat OS. Return to forehead on back of hands, toes tucked, push from toes to lift knees, lift/lower pelvis/head alternately. ROB. On front, hands on floor near overhead, arms framing head, forehead on floor, lift pelvis. Face to R, lift only R side of pelvis, allow R knee to bend. Repeat OS. Alternate side/side. ROB. On front, hands near head, heels turned in, lift pelvis, tail to ceiling, add lifting head with pelvis. Continue, stand hands for pushup, lift head/pelvis alternately, push with hands to lift head. Hands overlapped on floor just above head, lift head/elbows. Stand hands, elbows up, lift head/chest, using hands. ROB. Bend knees, hold knees with hands, rock side/side gently. Sit, legs crossed, hands on floor near pelvis, start to go back as if to lie down. On back, imagine coming up to sit rolling pelvis so belly comes forward, etc., following kata movement.

ATM Lesson #255 – Yvan Joly 2008-11-12: Day 113, S12 day 3

Feet and hands with spinal flexion/extension, sitting on table

CD#23/T10 [69m] DVD#S12-3 Scene 1 [69m] (Gaby Yaron inspired) » play audio

Sitting on table, noting height of table, placement of feet, knees over feet. Knees in/out. Lift/lower heels, take in/out, note lower back. Lift/lower one foot, other. Sense if ready to stand without preparation. Stand few times, then go down and just touch bottom to table without weight. ROB. Sit, roll pelvis forward/back, add head looking up/down.

Roll back, lower head forward and bring knees together; look up to sky and note how whole spine moves and separate your knees. Repeat. Note relationship to breathing. Note sternum moving away from the vertebral bodies. Notice efforting and see how you can distribute movement. Interlace hands behind head, lower head, elbows together, roll pelvis back, knees together, include eyes, then unfold in opposite direction. Prepare to stand without preparation. Stand with intention to walk. ROB on someone else's mat. Return to sitting on table, hands on table next to pelvis, turn/pivot/spin R hand, note effect through whole of self. Repeat with L hand then do both. First both in/out then one in while other goes out. ROB. Turn both hands in/out, allow for spinal and head move to follow, allow knees/feet to resonate the pattern of in/out to follow the hands and then to go opposite the hands. ROB. Sit, lift leg by grabbing pants above the knee, take knee in/out, foot hanging, lower foot to floor, note differences. Repeat OS.

ATM Lesson #256 – Yvan Joly 2008-11-12: Day 113, S12 day 3

Five Winds kata take 2 #2

CD#23/T13 [31m] DVD#S12-3 Scene 6 [30m] (San Francisco inspired) » play audio

Sit, L leg crossed in front, R hand on floor to R of pelvis, go back towards taking R elbow to floor, top of head parallel with ceiling, add L arm forward, L leg lengthening as you go back. Rather than taking L arm/leg forward, think getting taller. Repeat OS. Return to L leg in front, lean on R hand, go back to lean on R elbow, lengthen L arm towards ceiling, then a little behind, watching hand. Repeat with L foot standing and tilt L knee to R as you reach towards ceiling. Repeat with L leg vertical. Repeat OS. Both hands on floor, go back, allow both leg to extend forward for counter balance as you go back. Then do without extending legs. L leg in front of R, hands to R, lift pelvis to come to standing.

ATM Lesson #257 – Diana Razumny 2008-11-13: Day 114, S12 day 4

Lifting inner/outer edges of feet, on back

CD#23/T14 [54m] DVD#S12-4 Scene 1 [55m] (Alexander Yanai #433) » play audio

On back, bend knees, stand feet, lift inside edges of feet. Quickly. Lift outside edges. Quickly. Alternate inside/outside.

Stand R foot, bend L knee out to side, slide L foot between R foot/butt, lift outside edge of R foot without moving R knee. Repeat with legs switched. Stand R foot on L foot, L knee on floor, lift inside/outside edge of R foot alternately. Same position, add: L hand on forehead, roll head R/L while lifting inside edge of R foot. Ease of head each direction? Same, roll head L/middle only and lift inside edge. Repeat rolling head R/middle only. Roll head R/L, lift inside edge. Stand R foot on L, lift outside edge of R, R hand on head, roll L/middle. Roll head R. Roll R/L. Lift inside/outside. Note timing/coordination. Vary: Roll L/lift outer, roll L/lift inner while still alternating R/L roll and in/out lift. Repeat 3-6 with L foot standing on R. Try each hand rolling. Stand R foot on inside of lower L leg near L knee, lift R/L edges. Let R knee open to side so outer edge rests on L leg, same movement of ankle when lifting edges of foot. Mimic movement with L foot that's on floor. Move feet same time. Repeat with L leg on top, knees open sides. Sit, open knees, one leg on other, hands on floor behind, lift pelvis, knees come towards standing. Change over top leg. On back, soles together, press inner edges together then outer. Soles a little apart, same movement of ankles.

ATM Lesson #258 – Yvan Joly 2008-11-13: Day 114, S12 day 4

Coming up to sit with a twist #1, from back

CD#23/T17 [69m] DVD#S12-4 Scene 4 [69m] (San Francisco, kata series) » play audio

On back, feet standing, one hand on belly, one on chest, feel movement of breath. Moving hands so locate 4 different areas of torso from lower belly to upper chest, feeling for the volumes in those areas. Feel breathing volumes in each area. Change position, Lower body/legs lying on R side, shoulders/head lying on back, arms along side, slide L foot back along the floor, noting belly/spine as L leg moves back, think of belly forward to the R, note head. Same position, take L leg back then forward beyond the lower/R leg. As L leg comes more forward, upper back on back, as L leg goes back behind to L, roll more towards R side. Come up onto R elbow and repeat same movement. Add coming up to sidesit, pushing from R elbow/arm, belly forward, back arched. Notice use of back, L arm. Imagine someone pulling on your L arm to help bring you up to sitting. On back, head rolled to L, imagine come to L, leaning on L elbow and coming up to sidesit like you did on other side. Actually come up on L side. Repeat few times then continue by coming down on R side, flipping knees in sitting then change direction of circling, add staying in extension coming up and going down. Sit, legs crossed, go back kata style, going onto elbows, then go one elbow at a time, keeping eyes/head on horizon rather than arching. From back, come forward, onto elbows, continue up to squatting, standing, or imagine it. On belly, push up onto knees then feet. Stand, oscillate forward/back from the ankles.

ATM Lesson #259 – Yvan Joly 2008-11-14: Day 115, S12 day 5

Seesaw breathing with 4 volumes in 3D, lying/sitting

CD#23/T18 [55m] DVD#S12-5 Scene 1 [57m] (Yvan) » play audio

Breathing in lower belly. Expand lower belly then upper belly alternately. Disconnect the movement of expanding upper/lower belly from the breath. Breathe in expanding upper belly, out expanding lower belly. Inhale, move volumes up/down without exhaling. Breathe moving upper chest. Expand upper chest and lower belly alternately. Then upper belly and upper chest. Inhale, shift expansion to the 4 volumes. Sit on table, repeat breathing volumes. Oscillate forward/back on sit bones without changing volume. Oscillate side/side. Circle. Forward, up to stand. Oscillate in standing.

Short talk at end about functional criteria for FI:

1. Moving, for example standing, without preparation.
2. Dynamically maintaining all four volumes in three dimensions.
3. Dynamically maintaining length.

ATM Lesson #260 – Yvan Joly 2008-11-14: Day 115, S12 day 5

Coming up to sit with a twist #2, from back

CD#23/T21 [40m] DVD#S12-5 Scene 5 [?m] (San Francisco, kata series) » play audio

Sit with feet to L, lean on R elbow, take L bent leg back and come off elbow, bring leg forward, go down on elbow, eventually go all the way down to shoulder rather than elbow. Lie on back, with lower body twisted to R, interlace hands behind head, lift head. On back, lift legs in front, rock side/side, rock to R, come up to sit, taking L leg back behind. Continue, when sitting, flip knees to L, go down on L, reverse. Hands/knees, sink spine between shoulder blades towards floor, reverse. On knees/elbows, forehead on floor, hands cupping, repeat spine move. On front, stand toes, hands at shoulders, elbows up, forehead on floor, rock from toes, arms flop. On back, elbow propped, legs long, lift/lower head, spine sinking between shoulder blades and then rise out. Return to coming to sit with legs to side, coming up on elbow. Continue and come to squat.

ATM Lesson #261 – Yvan Joly 2008-11-17: Day 116, S12 day 6

Scissor legs, on back

CD#24/T01 [57m] DVD#S12-6 Scene 1 [58m] (Amherst) » play audio

On back, roll R leg in, L out, slide legs apart.

On back, move left leg to left, right heel to the right, bend the right knee so inside of right foot is on the floor. Legs are split like for hurdling, symmetrical to body. Turn to your left only as much as you need to have legs split. On back, legs straight, roll pelvis left, split legs as if leaping to left. Bring legs a little together/apart. Note direction face. Legs split, take left hand to left ankle without bending left leg, head/arm/shoulders slide towards left foot, hands stay on floor. Same position, bring right ankle and right hand towards each other. Note direction head looks. Palms stay on the floor. Alternate left/right, left hand to left ankle, right to right. Same position, head to the right, straighten right leg down then take straight right leg towards right hand. Move heel/hand towards/away from each other, straight leg turned so heel is to right/back. Arms out at shoulder height, toes/feet pointed left, legs together/apart. Keep legs open, slide head/shoulders/arms and left hand to left ankle, back to middle. Repeat to right, hand to right ankle. Alternate right/left. Stop with head/arms in middle and return to open/close legs. Rest on back. Stand and walk. Same position, legs together/apart. Think of touching the ankles with the respective hand. Arms out to sides, palms to floor, open legs, slide left to touch left hand to left ankle. Then right hand to right ankle. Open legs when sliding to side, close when return to middle. Put right leg over the left and open/close legs, sliding feet along the floor. Arms out to sides, alternate taking hands towards feet. Legs close when arms/torso/head returns to middle. Feel hip joints, the spine, the chest. Stop, feel change in chest, the inaccessible parts of ourselves. Return to previous position, right leg back to right, left leg to left, open/close legs and feel if it's easier. Repeat the arm/torso move so hands come towards the foot on same side. Don't touch. Take right leg over the left again like before, arms out, do the same thing, opening/closing the leg as you take the hand to each foot alternately. Left arm/hand towards right leg, lift head/chest, stick out the belly. Open legs, lift head on side as it is and feel what you do with the chest, breathing, abdomen. Push belly out when you lift the head. Then draw it in when you lift the head to feel difference. Same position, lift left hand to ceiling, reach to lift shoulder blade from floor. Add lifting head. Alternate lifting head/shoulder, add pressing into floor when not lifting. Repeat with looking to left, pressing left temple to floor when shoulder blade lifts. Switch to do with the right arm. Lift both arms to ceiling, reaching with arms alternately, lifting head with each arm, head is turned to look to the left. Try different breathing, breathe in, breathe out, hold breath all on same movement. Join hands, arms in hoop, take hoop right and left. When arm/elbow touch floor lift head. When you touch with the right elbow take the right leg back. Touch left elbow, take left leg back. Touch right elbow to floor on right and take right leg forward with foot on floor. Don't do it if you can't. Rest on back, feel differences in sides, pelvis, shoulder blades, head.

ATM Lesson #262 – Yvan Joly 2008-11-17: Day 116, S12 day 6

Five Winds kata take 2 #3

CD#24/T04 [22m] DVD#S12-6 Scene 5 [22m] (Yvan) » play audio

On back, feet standing, fingers on sternum, move fingers from bottom to top of sternum, feel movement of breath. Feel area above sternum and clavicles. Lift one shoulder, other, both, feel movement at clavicles, note throat. Sit, hands next to pelvis, face forward, go back as if to start to lie back, note area of clavicles/sternum, throat. Remove hands from floor, continue. On back, move top part of sternum forward/up. Repeat with held breath. Breathe in and lift sternum as exhale.

ATM Lesson #263 – Diana Razumny 2008-11-18: Day 117, S12 day 7

Heel and feet circles

CD#24/T05 [58m] DVD#S12-7 Scene 1 [59m] (Alexander Yanai #425) » play audio

On front, bend knees, soles to ceiling, bend/straighten ankles, heels towards buttocks, then front of foot (toes) towards floor. On back, feet stand, lift pelvis, fists under pelvis, feet in air, soles to ceiling, bend/straighten ankles. Quickly. On front, knees bent, bend/straighten one ankle, other ankle opposite direction. Turn to look while moving, note/compare feet. On back, fist under pelvis, repeat movement of ankles in opposite direction. Attention to not bend in knee, just ankles. Same position, leg together, bend both ankles, both heels up/down, think only of the heel movement, not front of foot. Then attention to both heels/feet. Then alternate directions of two feet/heels, thinking of heels. On front, bend legs, heels up/down. Switch attention to feet. Then attention to feet/heels same time. Same position, take only R heel out to R. Feel muscles of lower leg. Stand, take R heel out, attention to not taking foot in or inverting. The front of foot, little/big, toe slide in relation to heel. On front, bend knees, take both heels out, think of keeping big toes where they are in space. Switch/compare to taking front of foot inward. Then think turning heels out. Do only R leg/heel out. Moshé says ability to move lower leg and foot allows neck to be free and pains of neck/arms disappear. Continue, add R hand to R heel to feel what doing, feel if front of foot is making the move or can the heel move on it's own. Repeat OS. ROB. On front, bend legs, take heels out same time. Compare to moving feet inward. Attention to heels/feet same time as heels go out, feet go in. Then switch direction, heels in/feet out. Alternate touching heels/bit toes, soles to ceiling, ankle bent. Hold heels together, open/close big toes. Reverse, hold big toes together, open/close heels. On back, fists under pelvis, feet in the air, circle R heel, small. Switch to front of R foot circling, listen to heel circle while foot circles. Eyes close, think clearly of 4 points in circle. Track heel while foot moves. Open eyes, close eyes. Stand, compare legs. On front, bend knees, take R heel R/L, front of foot opposite. Pause, take L heel up/down. R heel R/L, alternately then same time. Start one, add other. On back, fists under pelvis repeat L/R, up/down movements of heels. Pause, legs together, circle both heels together, same direction. Whole leg involved, heels to L, knees R. Rvs direction. On front, legs together, knees bent, circle both heels, attention between heels/front of foot. Quickly, slowly, tracking heel and front of foot. Alternate attention between feet/heels. Stand, walk, note shoulders, face, head, breath, pelvis.

ATM Lesson #264 – Yvan Joly 2008-11-18: Day 117, S12 day 7

Rolling interlaced hands overhead #3 with cross-leg tilt, on back

CD#24/T08 [66m] DVD#S12-7 Scene 4 [66m] (Yvan) » play audio

Stand, interlace hands, roll arms, extend hands overhead, palms away from head, towards ceiling, look up at back of hands. Keep hands overhead, take head forward/down, note effect on arms. On back, repeat movement with arms, keep arms overhead, lift head to see feet. Stand feet, cross R over L, extend interlaced hands overhead again, tilt legs R while extending arms, note which arm gets longer. Continue and lift head to see L hip joint. Repeat OS. Stand R foot, slide L foot through gap of R heel/hip, add interlaced hands extended overhead, coordinate sliding foot, extending arms, note which arm lengthens more, belly extended. Repeat OS. Sit, legs crossed in front, interlace hands, turn palms to floor in space between legs/pelvis, bend/straighten elbows. Note wrists, chest, head lowers with bent elbows, look forward when arms straighten. Alternate bending elbows, leaning bent arm on inside of leg. Extend both arms, look forward. ROB. Return to tilt crossed leg, arms extend away overhead, this time tilting legs each direction. L leg long, bend R knee to R, rest outside of R ankle on top of L thigh above knee, roll long L leg L/R, note R knee goes more R/open to R then lifts a little and moves to L. Add interlaced hands overhead, extending arms when rolling L leg R/L, note when arms get longer. Again, R ankle crossed on L thigh, continue rolling L long leg, add bending L knee as leg rolls L/R. Repeat OS. Stand feet, cross L leg over R, hold L wrist with R hand, tilt knees L, pull L arm long with help of R hand. Pause, hand on upper chest, feel top of sternum move forward/up. Sit, hands on floor next to pelvis, face to horizon, go back towards lying. Cross R leg in front, go back on L elbow, R arm/leg extended forward, use belly forward to return to sitting. Switch arms/legs, repeat. Think of chest/upper spine to move under/behind head. Come up pushing belly forward. Stand, interlace hands, extend arms overhead, palm to ceiling, Budai belly.

ATM Lesson #265 – Yvan Joly 2008-11-19: Day 118, S12 day 8

Circling arms, on side and back

CD#24/T09 [70m] DVD#S12-8 Scene 1 [71m] (Yvan) » play audio

Lie on side, arms straight in front, palms together, slide top arm/hand along floor over top of head and behind, top shoulder rolls towards lying on back. Leave arm behind in line with other arm, both palms forward to ceiling, start bringing “other” arm around overhead towards arm that has been circled behind, once hands are together, bring both arms back around to “front” so lying on original side again. Start, hands together, take both hands together around over top of head towards behind, hands begin to separate as back arm goes back to shoulder height. Start at side again, hands together, circle top arm down, around and behind at shoulder height, stay with top arm behind, circle other arm down, around in front towards arm/hand behind. Stay with arms straight out at shoulder height to sides, look at hand in “front” where knees are, start circling that hand down, around across front towards other arm, reverse. Take both arms in that pathway, starting on side and continue around overhead, returning to starting point. Sit, go back kata style. On back, arms/legs spread in “X” position, arms overhead, start taking L hand/arm along floor overhead across to R hand, allow torso and legs to lazily follow, legs turn. Repeat with L ankle crossed over R. Allow belly to come forward. Repeat OS. From back, think of coming up to sit kata style, coming onto top of head, belly forward, legs open. In “X” position, take long leg across other to roll to belly, reverse.

ATM Lesson #266 – Diana Razumny 2008-11-20: Day 119, S12 day 9

Sit to stand, “Good posture” Book lesson #1

CD#24/T14 [62m] DVD#S12-9 Scene 2 [62m] (Awareness Through Movement Book Lesson #1 inspired) » play audio

Reading from first lesson in book Awareness Through Movement.

Editor's notes: From Moshé's book Awareness Through Movement (1972, 1990), Lesson #1: What Is Good Posture?

ATM Lesson #267 – Yvan Joly 2008-11-20: Day 119, S12 day 9

Extending arms overhead, on back

CD#24/T16 [62m] DVD#S12-9 Scene 4 [63m] (San Francisco, kata series) » play audio

On back, extend interlaced hands overhead, stand R foot, bent L knee out to side, lift R hip, extend arms. Repeat with R foot standing on L foot then ankle, then lower leg then around L knee on floor. Last position, take arms/head to R while lifting R hip. Repeat OS. Arms extended overhead, legs long, lift head to look down at feet. Arms straightforward, hands separate, crawl headward with shoulder then return. Interlace hands extended overhead on floor, crawl again. Hold R wrist with L hand, pull R arm to L, lift head to place head on arm. Repeat OS. Sit, lift bent legs, hands on floor to sides of pelvis, walk back/forward. Sit, extend interlaced hands overhead, belly out, look up keeping arms in place. Keep arms up without hands interlaced, look up. Stand, repeat moves of head/arms. On back, arms long overhead, legs spread, slide R hand along floor over to L hand, continue and roll to belly, reverse. Repeat idea using R leg crossing to the L. Partners roll each other from arm or leg to replicate movement of lesson. Talk. Little bit of kata sitting from lying.

ATM Lesson #268 – Yvan Joly 2008-11-21: Day 120, S12 day 10

Sit to stand with hand/heel circles, on table

CD#24/T20 [31m] DVD#S12-10 Scene 5 [32m] (unattributed) » play audio

Sit at edge of seat/table, supported by sit bones, look where feet are placed. Hands on table next to pelvis, pivot so fingers point out then forward, note effect on chest/head. Pause with fingers pointing forward and pivot on heels similar to what you did pivoting around base of hand/wrist, note lower back/pelvis round/roll. Pause, do both at same time. Reverse hand direction and note if back follows movement of arms or legs. Come to stand without knees going forward. Walk. Attention to R foot, imagine peg between big/2^nd toe, move heel in/out, not weight shift, turning of torso/head. As heel turns out, turn forefoot in. Lift/drop R foot, L foot. Note foot placement. Slide heel out, keep going, turning heel out, continue to make circle with heel/foot. Repeat with hands interlaced on top of head, track head/heel circles. Lift drop each foot. Sit, imagine sensation on R transferring to L. Walk. Sit, circle heels, together/apart, then switch to both going same direction, continue with feet/knees together.

ATM Lesson #269 – Yvan Joly 2008-11-21: Day 120, S12 day 10

Five winds kata take 2 #4, synthesis

CD#24/T22 [50m] DVD#S12-10 Scene 7 [50m] (San Francisco, kata series) » play audio

On R side, L leg bent behind R, L hand on forehead, roll head L. Add R hand on L hand, continue to roll head. Twisted position, have both palms on floor next to torso, lift chin forward; lift L shoulder; lift R shoulder, roll top/L side of pelvis up towards head; lower L shoulder towards floor, add lowering L knee to floor; lift chin while lowering L knee to floor. Repeat OS. On back, knees over chest, roll R, send L bent leg back, come up to sitting, sending belly forward, extension of head/shoulders. Repeat on OS. On back, shoulders back, slide back of head down, slide onto top of head, push belly forward, bend knees open to sides with idea of coming to sit. Sit, hands on floor, go back towards lying down by taking shoulders to floor first.

ATM Lesson #270 – Diana Razumny 2009-02-09: Day 121, S13 day 1

Tilting bent legs, on front

CD#25/T04 [36m] DVD#S13-1 Scene 4 [37m] (Awareness Through Movement Book Lesson #7) » play audio

1. LOF, hands on top of each other, forehead on hands, feet apart hip width, knees bent, tilt legs R, L foot slides along R leg. Legs back to middle, feet touch, slide foot along leg. Observe elbows, turning through spine. Rest.
2. L hand on top of R, face L, R ear on hands, knees bent and tilt them R and to middle. Observe ribs on floor, vertebra and how far legs go. Different with the head turned? ROB. Roll head, note R/L. Twisting evenly?
3. LOF, L hand on R, face R, L ear on hand and continue tilting bent legs R. The L foot slides along R leg again. Observe degree of twist in spine with head turned R. Inhale or exhale during tilting. Track vertebrae. ROB.
4. LOF, face L, R ear on floor and interlace fingers on top of L ear, elbows on the floor. Knees together and bent, tilt R, keeping knees and ankles tied together. L knee and thigh leave the floor. Note exhale with leg movement, twist in spine, chest, elbow. ROB.
5. LOF, face R, L cheek on floor, interlace fingers non-habitual way, hands on R ear, knees bent together and tilt R as before. ROS (or stand and walk noticing differences) head, eyes, torso, legs, pelvis.
6. LOF, forehead on hands, tilt bent legs R to compare to beginning. Pause.

Recall the movements then do the same taking the legs to the L. Actually do the movements a few times and compare the ease of going both directions, then get together with partners and observe.

Editor's notes: From Moshé's book Awareness Through Movement (1972, 1990), Lesson #7: The Carriage of the Head Affects the State of the Musculature.

ATM Lesson #271 – Diana Razumny 2009-02-10: Day 122, S13 day 2

Walking #1

CD#25/T09 [44m] DVD#S13-2 Scene 1 [44m] (Alexander Yanai #501) » play audio

With partner of the day, watch walking, notice relationship of head movement with shoulders. Nose/plane of face in relation to forward/back or up/down of shoulders. Ear to shoulder?

Walk (walking on back exploration) Same side arm/leg forward; Imagine arm pulls leg; Attention to hip coming forward with arm/leg; Add heel out/toe in; Add shoulders turning with arm/leg; Attention to back arm.

Stand, fingers at hip joints, float knee forward, hip back; Shift weight to L leg, float R knee forward, R hip back, L shoulder forward, R shoulder back. Walk, Note arm swing, height of knee/foot; Return to hip comes forward, drags leg along, toes in/heel out. Alternate 2 steps with hip forward, two with hip going back. Return to hip going back, attention to arms, walk normal note arms. Walk, chin forward with each step; Add hip back. Walk, take R ear to R shoulder then back to center; Note when head tilts; Which leg/foot is taking weight when head tilts. Stand on R leg when tilting ear to shoulder. Bring R hip forward with R leg forward, ear to shoulder on R leg? Take chin forward then arc to R. Return to partner, observing head/shoulders in walking.

ATM Lesson #272 – Diana Razumny 2009-02-11: Day 123, S13 day 3

Tilting crossed legs & triangle arms, on back

CD#25/T14 [48m] DVD#S13-3 Scene 1 [48m] (Awareness Through Movement Book Lesson #5) » play audio

1. Scan. Bend knees and stand feet. R leg over left. Tilt to R back to center. Note breathing, pelvis, lower back, shoulder, ribs, head. Exhale as legs tilt R, inhale when legs return to neutral. Rest, note difference in pelvis. 2. Bend knees, stand feet, knees in/out to test legs for stability, raise arms above eyes, palms together, triangle, lift R shoulder to tilt triangle L, pelvis stays. Exhale when tilting L. Note how far triangle tilts before head rolls L. Rest, note shoulders. 3. Knees up, R over L, legs to the R. Farther? Switch legs, L over R, tilt L. Note how far/easily legs tilt L. 4. Stand feet, triangle arms tilt R. Rest, note shoulders. L leg crossed over R, tilt L, note changes. 5. R leg over L, legs tilted R, stay, interlace fingers behind head, raise head forward with exhale. Note ribs, spine, pelvis, rest, note trunk. Rest. 6. L leg over R, legs tilted L, interlace fingers non-habitual way, lift head on exhale. 7. Feet standing, interlace fingers behind head, lift head on exhale. 8. Stand feet, R hand under L armpit towards L shoulder blade, L hand under R armpit, rock/roll side/side with help of hand on shoulder that's lifting, pelvis stays quiet. Pause, change over arms, repeat. Increase speed. 9. Repeat with eyes fixed on spot on ceiling, keep head in middle as shoulders roll side/side. Pause, repeat, allow head to roll, then once again fix eyes/head in middle. 10. Repeat hugging/rolling shoulders, add having head/eyes go opposite direction of shoulders. Reverse which arm is on top, repeat. Pause, roll shoulders/head/eyes all together, note differences. Rest, note spine, shoulders. 11. Stand, walk, note carriage of head, shoulders, breathing and uprightness.

Think about possible FI moves or movements as you do this familiar lesson. Have paper and pencil to make notes while doing ATM if any thoughts come.

Handout: Bare bones notes of Awareness Through Movement Book Lesson #5 and Esalen version.

Editor's notes: From Moshé's book Awareness Through Movement (1972, 1990), Lesson #5: Coordination of the Flexor Muscles and of the Extensors.

ATM Lesson #273 – Diana Razumny 2009-02-11: Day 123, S13 day 3

Walking #2

CD#25/T17 [32m] DVD#S13 – Scene 4 [32m] (Alexander Yanai #502) » play audio

Walk: Slowly, note arms; Exaggerate diagonal arm/leg coming forward; Switch to same side arm/leg coming forward, note direction feet/toes. Crawl on hands/knees: Note arm/leg relationship; Diagonal arm/leg come forward at same time. Stand/Walk: Diagonal arm/leg forward; Same side arm/leg forward, think string to big toe from arm pulls leg forward. Hands/knees crawl; Same side arm/leg forward. On belly, elbow propped crawl: Note knee coming up on side in relation to elbows; Diagonal elbow/knee going forward. ROB. Stand walk: Note crawl pattern in walk. Belly, elbow prop, crawl. Hands/knees, crawl. Stand walk, feel crawl pattern, ROB. On back, think of crawling on back; note coordination of hip/shoulder, arm/leg. Belly, elbow propped, crawl: Same side elbow/knee forward; Note head goes side/side, body rolls. Hands/knees: Same side hand/knee come forward. Stand Walk. Same side arm/leg forward: Think of arm pushing water back: Stand, bent over, Walk like monkey. Same side arm/leg forward; Diagonal arm/leg forward. Stand, walk. Chin forward with each step: Make it like natural walk; Note arm/leg relationship; Back bending or not? Steps longer/shorter? Hands/knees, face to floor, crawl: Take chin forward to floor with each step; Note arm/leg relation, diagonal or same side? Stand, walk. Pecking movement, note arm/leg relation. Walk simply, note hips: Bring R hip forward, knee straight; Take hip back when leg comes forward. Walk simply, note sides. Hands/knees: Crawl, note sides. On belly: Creep, feel sides: Take both elbows forward at same time, pull body. Stand, walk.

ATM Lesson #274 – Diana Razumny 2009-02-12: Day 124, S13 day 4

Walking #3

CD#25/T20 [38m] DVD#S13-4 Scene 1 [38m] (Alexander Yanai #503) » play audio

Stand, walk. Note arm/leg relation. Walk slowly. Walk without moving arms, then move them together, allow to move normal. Walk, same-side arm/leg together. Note R/L differences of pelvis/leg/step. First without shoulders moving then add same-side shoulder coming forward with leg/arm. Walk slowly as above, change to diagonal shoulder/hip relation. Exaggerate hip forward, shoulder back. (dance it) Walk without shoulder movement. Add head turning to side of leg coming forward. Note arms. Continue without arms moving. Note breath. Allow arms to move. Walk, head look to side of leg coming forward. Add taking opposite shoulder back. R leg forward, head turns R, L shoulder back. Add eyes look opposite head. Note weight is over leg; where is head? ROB. Stand with legs spread wide, arms straight out at shoulder height, bring R leg to L and lower arms, reverse, bring R leg to side and bring arms up. Switch, arms out, legs together, visa versa. Repeat with L leg moving to/away from R leg. Continue above but hop to open/close legs. Arms/legs go wide, hopping to change leg position. Then other variation of arms down /legs wide, hopping to open/close legs. Walk. Stand, walk sideways to R, add arms lifting as R leg goes R. Switch arms to lift when legs come together. Repeat OS. Take one step R, lift arms, return R leg to middle, arms down. Repeat OS then alternate side/side. Switch arm pattern to down when leg steps to side, out when legs are together. Walk, hold R ear to R shoulder. Add bending forward, imagine R hand rolling ball or hoop. Note relation of pushing the hoop to leg coming forward. Continue as above, add attention to heel/toe in/out. Step with R toes pointed out to R, imagine rolling heavy ball with R hand, R ear to R shoulder. Switch to toes pointing in, compare. Add touching floor each time (with R hand). Switch to rolling ball with L hand. Walk simply. Bend knees/hips, bend forward, head (hanging) forward. Imagine rolling a ball alternately with hands/arms, touching floor each time. Note L/R difference. Stand, hop open/close legs, arms up/down. Compare R/L arm. Arms wide, legs together, visa versa. Walk. Step one leg to side, arms open, return, other leg to side, arms open. Alternate. Do opposite arm moves.

Reference: book Your Inner Fish (2008) by Neil Shubin.

ATM Lesson #275 – Diana Razumny 2009-02-13: Day 125, S13 day 5

Walking #4

CD#25/T25 [37m] DVD#S13-5 Scene 1 [37m] (Alexander Yanai #504) » play audio

Stand, walk slowly. Bend forward, lower head, walk, arms hang/move however. Larger steps, arms move. Add roll/push ball on R side with each step, exhale with roll/push of ball. Imagine ball smaller so hand almost touches floor. Slowly straighten up, walking then repeat OS. Straighten up, walk, hands hold elbows behind back, note walk changes. With each R step, take arms back, away from back, still holding elbows. Take arms away when weight is on R leg. Continue but take arms to R and head L. Note walking isn't straight anymore. Bring L leg over to R or in front of R leg. Switch so when arms go R, step with L leg. Which leg takes more weight? What part of foot takes weight? When do you breath? Return to stepping forward with R leg, elbows to R. Walk simply, allow arms to move opposite leg, then same side as leg. Bend forward, push/roll ball with L hand on L. Note if hand is closer to floor. Push ball backwards, watch ball moving. Take both hands to ball on L and push it (like cycle), looking at ball. Walk simply. ROB, roll head, note side differences. Stand, hold arms behind as before, switch the crossing, take elbows L, head R, L leg steps forward. Switch to R leg forward. Note exhale with arm move, belly expands. Walk, roll wheel forward on R side. R hand then both hands, then roll wheel backwards. (Leg forward or back on R side when rolling?) Leave it, walk simply. Take R arm/leg forward to walk. Change so when R leg is forward take R hip backwards. Continue, attention to neck, face, tongue, breath, shoulder width. While R hip goes back, think L hip forward. Attention to parasitic arm/face moves. Note emphasis on L shoulder. Continue with same walk, roll wheel backwards on R side. Attention tailbone back with R hip. Both hands roll wheel backwards, feel L knee can drop towards floor. Walk simply. Repeat on OS—Take L arm/leg forward. Switch to L hip backward, add R shoulder comes forward. Continue walk, but take hands to roll wheel, few forward, few backward. Rolling wheel backwards, R knee can go towards floor. Walk simply then repeat. Stand, hop, open/close legs. Let arms open with legs. Smaller hopping, switch arms to open when legs close. Change arms to asymmetrical, R arm lifts with open legs, L arm lifts with legs closed. Return to both arms open/close with legs open/close. Walk simply. Note arms.

ATM Lesson #276 – Diana Razumny 2009-02-13: Day 125, S13 day 5

Spinal Chain, variation on hands/knees

CD#25/T29 [47m] DVD#S13-5 Scene 5 [47m] (Alexander Yanai #177) » play audio

On back, feet standing, lift pelvis, each vertebra. Interlace hands behind head, lift head, each vertebrae. Stay with head lifted, lift pelvis, alternate lifting head/pelvis while back stays in arc. On hands/knees, head hanging, draw in belly, back arches backwards towards ceiling. Let belly hang towards floor so spine sinks towards floor. Alternate spine sinking/arching, note which vertebrae move. Repeat spinal move, when arching backwards let head hang, when spine sinks to floor lift head. Rest on back. On front, extend arms overhead on floor, arms/legs spread. Lift head to look up, push out belly. Note vertebrae.

Repeat, when lowering head, look down/under. Lift shoulders to look under towards belly, pull belly in. Note vertebrae.

Lift head, look up, push belly out, note vertebrae. Lower head, look under pull belly in. Note if can slide forehead along floor while looking under. If not, come on elbows a bit so forehead can slide along floor. On back, stick belly out, lower back lifts, back of head slides down along floor. Continue so top of head comes to lean on floor and tailbone gets planted to floor as belly protrudes, shoulders lift, whole back gets lifted from floor. On knees, interlace fingers, place hands on floor and head on floor so hands cup head, forehead against floor, roll body forward so back of head comes more into hands. Note vertebrae. Chin comes towards throat as roll towards top of head, pull belly in and exhale. Rest on back. On knees, elbows and forearms, palms to floor, pull belly in, look down under with head looking between legs. Reverse, lift head, push belly out/down, eyes look up. Note vertebrae. Rest on back. On back, stand feet, lift pelvis like beginning, note vertebrae. Interlace hands behind head, lift head. Keep the pelvis lifted until the lifting of head takes pelvis to floor. Alternate head/pelvis lifting. Arms/legs long, note spine.

ATM Lesson #277 – Diana Razumny 2009-02-16: Day 126, S13 day 6

Walking #5, stand, hands behind head, elbows open

CD#26/T02 [44m] DVD#S13-6 Scene 2 [45m] (Alexander Yanai #506) » play audio

Stand, feet together, take hip joints back, slide hands on thighs, back stays straight, legs stay straight. Add lifting front of one foot, then other foot. Walk. Stand, interlace hands behind head, open elbows, looking straight ahead, do small moves of elbow opening back/return. Note back with elbow moves. Add taking hip joints back with elbows moving back. Continue, add lifting front of L foot, note a little lowering of R elbow and slight turn. Try lowering L elbow instead, compare. Return to allowing R elbow to lower. Pause, switch finger interlacing and repeat OS—lifting front of R foot. Alternate R/L foot lifting. Return to simply taking elbows back, note change. Add taking hip joints back. Add lifting front of both feet. Walk.

Stand, legs together, backs of both hands on back of pelvis (separated, not overlapped), take hip joints back, keep back and legs straight. Only go as far as easy for backs of legs. Continue, alternate lifting front of feet. Stand, hands behind as before, take elbows back a little, take hips back, lift both feet from floor. ROB, note any place that feels worked.

Stand, slide hands down thighs, slowly erect, take hips back, hands slide on thighs, compare to beginning of lesson. Alternate lifting front of feet, then both feet. Walk. Stand, legs parallel but open, hands on thighs, take hips back. Continue, alternate lifting front of feet then both. Hands behind back again, take hips back, lift front of R foot, turn on heel so toes go out to right, return foot facing forward. Just the R leg turns out, torso stays forward as before. Repeat OS, then with both feet. Walk. Stand, legs together, R hand on R shoulder blade, L on L, lift elbow up/back/open. Continue, touch head with upper arms while taking elbows back. Hold head between arms/elbows, take elbows backward, note back, chest, belly, hip joints. Stay with head between arms/elbows, take hip joints backward. Continue, add a little movement of elbows back as you tilt forward, hips going backward. Add alternately lifting front of feet then both feet, rocking on heels. Arms down, simply take hip joints backward, hands slide on thighs, take hands towards floor. Note anything different. Repeat with legs a bit spread.

ATM Lesson #278 – Diana Razumny 2009-02-16: Day 126, S13 day 6

Sliding sternum, twisted back, from side

CD#26/T07 [41m] DVD#S13-6 Scene 8 [41m] (Alexander Yanai #217) » play audio

On back, scan shape of ribs, looking from top down with x-ray vision. Make twisting distinctions: roll head side/side; roll pelvis hands on iliac crest; roll rib cage sliding sternum to side. Twist consistent? On R side, knees bent, R arm straight forward, L hand standing near chest, lift head, turn head/eyes to look to R shoulder. Repeat, OS. On R side, L knee on floor in front/above R, L hand on floor near chest, turn to look along floor to R. Compare to knees together. OS. On R side, knees bent one on other, arms straight out in front, palms together, slide L palm along arm/chest, bringing L arm to lie behind on floor to L, eyes/head look L, without lifting knee. Repeat sliding L arm, leave arm resting behind. Bring R forearm under head, wrapped R fingers around L side of head/ear, lift head with arm. While head/arm are lifted, look L as if to see L hand. Feel changing shape of ribs and direction of sternum. Resting on back, bring fingertips to top of sternum, slide onto first set of ribs. Continue down finding each of the 9 sets of ribs connecting to sternum. Slide sternum side/side, feeling changing shape of ribs. On R side, slide L arm back to rest on floor behind, stay twisted, bring finger tips to bottom of sternum, at set of ribs, push sternum L. Press at each set of ribs to slide sternum L. ROB. Repeat, OS.

On R side, L hand on floor, (reference movement) look along floor to R and behind, note change. Slide L arm behind to bring L shoulder to floor. Bring L palm to forehead, roll L. Repeat rolling head L few times then roll head pass middle to R, continue until fingertips come to floor and twist to look to floor and then over R shoulder and behind. Pause, repeat L palm holding forehead, roll head with L hand to look more to R/behind. Repeat, OS. On R side, turn shoulders L, fingers on sets of ribs at sternum, press down, flattening chest from all 9 sets of ribs, exhaling, softening chest. Change legs to other side, continue. Then while lying on back. On R side, L hand on floor, R arm straight out in front, look along floor to R/behind. Put L palm on forehead when looking down to floor, take head to look more to R and lift head, belly out, feel shape of ribs. Repeat, OS.

ATM Lesson #279 – Diana Razumny 2009-02-17: Day 127, S13 day 7

Walking #6, hands behind head and crawl with a limp

CD#26/T09 [47m] DVD#S13-7 Scene 2 [47m] (Alexander Yanai #510) » play audio

Stand, hands behind neck, walk. Same-side leg/elbow forward. Opp elbow/leg forward. Bent forward, look at floor.

Look at horizon. Attention: shoulder forward with elbow. Walking on heels: Looking at floor; Looking at horizon, knees bent.

Without moving elbows. Walk simply. Note differences. ROB. Stand, non-habitual interlace behind neck, elbows wide, walk.

Note nose moving in space (lower/higher), which foot forward? R elbow/leg forward at same time. Eyes with head & elbows few times then opposite. Eyes with head, walking on heels. Attention: looking at floor with one foot coming forward. Lower arms, walk. All fours, slow crawl: R slips back, hip to floor. In place, slowly come up, note how, weight shift. R elbow comes to floor (L leg bends up ready). Crawl slowly, each time R leg slips back, note timing, R elbow, L knee. Switch to L elbow/R hip. Return to R elbow/hip. Faster crawl? Stand, walk. ROB. On all fours, walk, Repeat slipping crawl with L leg. In place, note bent elbow. Slow crawl with same-side hand/knee forward. L leg slips back. In place. ROB. On elbows/knees, slip R/L knee alternately. Stand, interlace fingers, extend arms, overhead, walk on tips of toes. Note looking down/forward relation to each leg. Change interlacing, palms together, walk on heels. Lower arms, walk normal. Change interlacing, arms extend up, henpecking with each step. Switch interlacing, continue pecking quickly. Lick something in front with tongue. Walk normal, then quickly. Get back into groups and watch each other walk.

ATM Lesson #280 – Diana Razumny 2009-02-18: Day 128, S13 day 8

Walking #7, crawling

CD#26/T14 [52m] DVD#S13-8 Scene 2 [53m] (Alexander Yanai #512) » play audio

On front, L arm down along side, R arm up by head, bend/straighten L knee like crawling. Leave L leg bent up, turn head to face L. Stand R elbow over hand, circle L arm under belly, chest, head. Back of hand on floor. Both arms near head, bend/straighten L leg. Leave L leg bent up to side, circle L arm again, other direction. L leg bent up to side, reach L arm long overhead, pull along floor as for crawling. Crawl on L side only. ROB, stand, walk note R/L. On belly, repeat all above OS. ROB. On front, on elbows/forearms, alternate crawling movement of legs. Quickly, note head turns L/R. Slowly, attention to head/spine turning. Repeat but with hands/elbows standing. Quickly. On front, R hand/arm by head, face to L, L arm down, bend/straighten L leg. Alternate bending legs. Bend legs equal amounts, smaller, quicker. Now only R leg, quickly. Then only L leg, quickly. Alternate again. Switch arms/head, repeat OS. Stand hands, crawl legs, quickly. On elbows/forearms, repeat. Try once with elbows standing, once with elbows down, compare speed/ease. On back, knees bent up over belly, arms in air overhead, bring elbows towards knees, have knees move away so hips/knee straighten a little. Think if you were on belly you would be crawling. On front, crawl like you were on your back. Crawl two times forward/backward. Try on back again. Stand, walk.

In groups, observe each other walking.

ATM Lesson #281 – Diana Razumny 2009-02-19: Day 129, S13 day 9

Lifting hip, lengthening diagonal arm, on back #1

CD#26/T19 [46m] DVD#S13-9 Scene 2 [46m] (San Francisco, #11, August 15, 1977, Gaby Yaron) » play audio

Scan on back, roll head. Note breath through nostrils, space in mouth. Stand R foot, L arm long overhead on floor.

Lift R hip, roll pelvis L, lengthen L arm. Add rolling head L, looking at L hand. Switch to rolling head R, back of R hand on floor. Lengthen R arm towards R heel. Note breath R/L lung. Repeat OS. Repeat, leave hip lifted, roll head R/L, lengthening arm looking towards. ROB, note breath, lungs, nostrils. Roll head. Leave hip lifted, roll head R, lengthen R arm, R hand under heel, lift/lower hip holding heel. Hip lifted, lift/lower toes, quick/slow. Lower hip, lift/lower, compare.

Lift/lower hip, hip lifted, lift toes then front of foot, heel in hand. Lift/lower hip, compare ease. ROB, compare sides.

Repeat OS. Return to lift/lower R hip, lengthen L arm overhead, R hand to heel. Slide R hand under arch, hip lifted, repeat lifting toes then toes/foot. Lift/lower hip, note ease. Repeat OS. R hand holding R arch, lift/lower R hip. L hand under head, lift head towards R knee. Add lifting foot/leg with R hand, knee/head together/apart. Return to reference movement, L arm lengthens overhead with R hip lift. ROB, note breath, lungs, nostrils, space in mouth, tongue.

ATM Lesson #282 – Diana Razumny 2009-02-20: Day 130, S13 day 10

Walking #8, crawling

CD#26/T23 [35m] DVD#S13-10 Scene 1 [36m] (Alexander Yanai #513) » play audio

Alternate crawl legs, head side/side. Head on hands, bend both legs up middle, pelvis lifts. Repeat with legs together, touching. Hands/arms on floor in order to pull body, pelvis lifts a little, pull/drag body to hands. Add lifting head/shoulders, don't lift pelvis like before. Arms extend then bend to pull body. Repeat pulling body with arm, helping with feet. Push with toes without bending knees or lifting pelvis. Side sit, hands on floor forward, pull body forward, arms straight, change knee in front. Pull forward. Stop, walk. ROB. Lecture, piece on side sitting to show how legs differentiate. Pull with arms and bend knees under body. Lecture, goes into crawl like reptile. Crawl on belly with R arm/leg then L arm/leg like lizard, head in middle. ROB. Hands/knees, crawl with same side hand/knee exactly same time. Feel timing changes to arm starts first. Lecture. Hands/knees, R arm/L leg. Try exactly same time. Notice lag tendency. Both arms forward, drag both knees. Now with knees spread coming to sides of knees. Go back to knees between hands. Stand, walk, note relation of arms/legs.

Handouts: Articles by Mark Reese. This was supposed to be his segment, and he's the reason that Diana is here.

ATM Lesson #283 – Diana Razumny 2009-02-20: Day 130, S13 day 10

Lifting hip, lengthening diagonal arm, on back #2 with rolling & crawling

CD#26/T27 [54m] DVD#S13-10 Scene 5 [55m] (San Francisco #11, August 15, 1977, Gaby Yaron plus Diana) » play audio

No notes.

ATM Lesson #284 – Dennis Leri 2009-05-11: Day 131, S14 day 1

Breathing #1 into upper chest, various positions

CD#27/T01 [50m] DVD#S14-1 Scene 1 [51m] (Alexander Yanai #179) » play audio

On back, stand feet, lift/lower pelvis. Leave lifted, inhale, expand chest. Repeat, expand only upper L chest. Legs long, repeat with R upper lung. Stand L foot, lift L side of pelvis, fill upper R lung. Repeat OS Legs long, sense clavicle, sternum, ribs with breath. Stand feet, lift pelvis, inhale, expand into C7. Stand L foot, interlace hands behind head, lift head, expand lower R ribs. Repeat OS. Feet standing, expand area of inside shoulder blades, down to waist. Continue with head lifted, moving expansion around, up/down, L/R. Stand L foot, R arm long overhead, roll R, hold/lift head with L arm, expand into armpit. Repeat OS. On front, arms overhead, forehead on floor, expand area of diaphragm, note asymmetry and exaggerate, move around, note lower back backwards. On front, R knee up to side, roll L, L arm extended overhead, R arm over top of head, lift head with arm, expand into upper L chest. Repeat OS. On front, R arm extended overhead, head turned L, L arm bent in front of face, push from L standing toes up to R, expand R upper chest. Repeat OS. On front, both arms overhead, expand into upper, toes of both feet stand/push. Return to back with L foot standing, R arm long overhead, L arm/hand holding head, expand into lower ribs on R side. Repeat OS. On back, feet standing, hand lift head, expand chest on exhale.

ATM Lesson #285 – Dennis Leri 2009-05-12: Day 132, S14 day 2

Breathing #2, 4 part with tapping, various positions

CD#27/T04 [43m] DVD#S14-2 Scene 1 [43m] (Alexander Yanai #180) » play audio

On back, roll L arm so hand rolls palm down/up. One cycle of rolling hand counts as one and synchronize 1 roll of hand with 4 parts of breath, inhale, hold, exhale, hold. 4 hand rolls with one complete breath. Compare breathing through nose/mouth. Stand, lift one arm/other, walk. On front, head to R, R arm/hand up by head, L hand under head, tap R index finger. Count number of taps for inhalation. Add all 4 parts of breath with equal number of taps. On back, roll hand once for each part of breath. On front, same position, tap each finger from index to little finger. Tap all 4 fingers for each part of breath. Tap each finger twice, cycle from index to little for each part of breath. Tap just index twice for each part, then 3 times. Tap all 4 fingers at same time with each part of breath. Increase to 3 taps then 4 taps. On back, tap thumb to ring, return to index of L hand, cycle with 4 parts of breath. Add R hand same time then L hand on inhale/exhale and R hand with the hold between each. Stand feet, both hands tapping from index to little finger. Repeat except start with little finger. Stand feet, roll L hand once for each part, then 4 times with each part, then both hands 4 times. Mouth open, breathe through mouth, count how long each part is.

ATM Lesson #286 – Diana Razumny 2009-05-12: Day 132, S14 day 2

Book on foot #1, bending/straightening leg in air, on back

CD#27/T09 [51m] DVD#S14-2 Scene 6 [51m] (Elizabeth Beringer) » play audio

Scan: On back, bend knees, stand feet, sense/listen to floor contact of soles/toes, imagine tracing feet. Size/shape, fluffy/dense, hard/soft, light/dark. Lift/lower slowly, note part that returns to floor. Note ankle angle changing.

Lift L foot in air, bend/straighten leg, foot to ceiling, note orientation of sole, imagine book on bottom. Repeat with book on bottom of foot. Note contact of sole/toes/tracing, bend/straighten knee. Repeat, add R hand behind head, L behind L knee, lift head/straighten knee. Pause, switch hands, repeat. Repeat with head turned to side. Then interlace hands behind head to lift with straightening. Note direction of face/chin, back pressing, timing, when/if lengthening is easier. Leave head on floor, do few bend/straighten, note differences. Pause with feet standing, note contact of L foot with floor, note toes, heel, arch, outer edge. Book on L foot, feel for contact of toes to board. Bring toes towards board, pressing/curling so that ball of foot lifts, then reverse so ball presses, toes lift. Feet standing, repeat movement of ball/toes lifting/pressing on floor. Pause compare feet. Press/lift each toe of L foot individually. Compare feet. Book on L foot, take toes away from book then touch book with toes. Leave toes quiet, bend/straighten ankle while bend/straighten leg. Note if toes stay in contact or lift from book. Intentionally keep toes lifted while bend/straighten ankle/leg. Then repeat keeping toes on book. Leave toes quiet, bend/straighten ankle/leg. Rest with legs long, compare. Book on L foot, bend/straighten leg, note how. Add lifting/curling toes with leg bending. Which combo is easy? Do opposite. Which way is easier to straighten leg? Bend/straighten leg at different angles. Think of pushing through heel, like karate kick, as leg straightens, different angles. Rest, legs long, compare. Stand feet, compare. Stand, walk, note difference through sides. Imagine OS. Roll R/L little.

ATM Lesson #287 – Dennis Leri 2009-05-13: Day 133, S14 day 3

Spiral sit to stand, back to sitting reversibly

CD#27/T10 [14m] DVD#S14-3 Scene 1 [14m] (Dennis) » play audio

Stand, hands to floor, spiral down to sit, up/down, switch hands in middle. On back, interlace hands behind L knee, direct foot down/away, pull through arms to roll towards sitting. Explore different angles of leg/chin/face. Switch legs, repeat. Hands behind each leg, roll to sit, return. Legs in air, lengthen down, arms along side, come forward to sit. Gradually swing legs overhead. Continue, come to sit cross-legged. Repeat, continue from cross legs to spiral to stand, reverse.

ATM Lesson #288 – Diana Razumny 2009-05-13: Day 133, S14 day 3

Book on foot #2, twisting arm/leg in air, on side

CD#27/T14 [62m] DVD#S14-3 Scene 5 [62m] (Elizabeth Beringer) » play audio

On back, stand feet, both legs in the air, book on one of them, straighten/bend. Repeat, roll away from leg that has book. Switch to other foot. R side, head on R arm, L arm straight out to L. Twist arm around itself, note palm starts facing forward. Change direction. Clock on ceiling reference. Repeat, twist only clockwise, return to starting point. Continue, add head movement. Pause. Twist counter, return to start point, include head. Both directions, expand, note shoulder blade towards spine/floor behind. Return to twisting clockwise, take head opposite. Return to head going with. Pause, Twist counter, head opposite. Return to going with. Arm out to side, twist clockwise/neutral. Pause, counter/neutral. Full range of twist allow head to follow, shoulder blade towards floor in back, nose to floor in front. Full range using whole self. Repeat OS. On back, book on L foot, take book to/away, gradually start to roll R. On R side, stand L hand, think of arm movement/homologous leg movement. L leg out to side, twist leg, feel rolling forward/back. Note ribs if shoulder doesn't go forward. On R side, L arm/leg out to side, twist both clockwise, roll towards front, twist other way, roll towards back. Repeat but twist arm/leg in opposite directions to each other. Just twist arm, without pelvis moving, note ribs. Switch to only leg twisting, shoulder quiet, ribs twist. Rolling forward/back. ROB, compare sides. On R side, book on L foot, bend/straighten knee, roll towards back, sense foot on book, foot in space. Roll forward/back. Repeat, roll towards front, return to side, pause, roll to back, return to side. On side, roll comfortable range. On back, feet up, book on L, take book to/away from you, start to roll R, onto side, return to back. Repeat on L side—R arm out to side, imagine twisting/rolling. Pause, leg up, imagine twist/roll. Book on foot, twist/roll.

ATM Lesson #289 – Dennis Leri 2009-05-14: Day 134, S14 day 4

Breathing #3, 4 part with tapping and seesaw move, various positions

CD#27/T18 [43m] DVD#S14-4 Scene 4 [43m] (Alexander Yanai #186) » play audio

On back, tap L index finger for each of 4 parts of breath: inhale, hold, exhale, hold. Repeat, swallow during holding. Stand R foot, L arm overhead on floor, breathe into upper L lobe of lungs, imagine the changing shape/size with inhale/exhale, feel diaphragm, do the 4 part breathing. Same position, inhale/expand chest, diaphragm descends, exhale, diaphragm ascends, continue with 4 part breathing. Repeat, during holding, do seesaw movement. Repeat, do seesaw movement during all 4 parts. Stand, walk, lift each arm overhead. Same position, 4 part breathing, lengthen L arm with inhale, then lengthen L leg on exhale. Stand, make fist with one hand then other, note sense whole side. On L side, L arm long overhead, rest head on arm, stand R foot, 4 part breathing, push belly out, keep there and do 3 of the 4 part breaths; Repeat with R arm wrapped overhead and head held up. Same position, keep chest expanded during 4-part breathing. Same position, except head resting, 4 part breath, keep very still during holding, then add arm/head lifted. On back, feet standing, interlace hands behind head, bring elbows/head forward, 4 part breathing.

ATM Lesson #290 – Dennis Leri 2009-05-15: Day 135, S14 day 5

Breathing #4, 4 part with tapping and seesaw move, various positions

CD#27/T19 [35m] DVD#S14-5 Scene 1 [35m] (Alexander Yanai #187) » play audio

On back, feel air through nostrils, into lungs. Stand feet, repeat, feeling lungs, 3 lobes, liver, ribs, contact with floor. Feet standing, arms overhead on floor, 4 part breathing. Continue 4 part breathing with chest expanded. Repeat with bell expanded. 4 part breath, seesaw movement chest/belly. On front, arms up on floor, 4 part breath. Sit cross leg, wrap arms around, head hangs, back rounded, tap R index finger with 4 part breath. Continue 4 part breath on front, knees spread, soles touch, hold elbows behind, lift head. Continue on back, feet stand, hands lift head, pelvis lifted little.

ATM Lesson #291 – Diana Razumny 2009-05-15: Day 135, S14 day 5

Book on foot #3, twisting arm/leg in air, on side

CD#27/T22 [51m] DVD#S14-5 Scene 4 [51m] (Elizabeth Beringer) » play audio

On R side, L arm out to side, twist slowly each way, gradually head rolls, increase, feel arm lengthen/shorten, from front, side, back. Pause, repeat with leg. Track knee arc through space. Arm/leg twisting opposite directions, slowly, staying on side, note between hip/shoulder. Arm twisting, head rolling on floor, feeling through, add leg. ROB. Sides? Repeat OS—L side, R arm out, twist, add leg. Twist leg a few times allowing shoulder to move then without shoulder movement. Add arm.

Add head/eyes looking up/down. R arm over top of head, hold L ear, continue movement of leg. Look at leg in front and imagine could see leg behind you as roll forward/back. On L side, book on foot, roll towards back/front. Pause, repeat with book on hand. Add leg with imaginary book. Have two books, on hand/foot, roll forward/back. Look up/down? On back, book on R foot, roll to side/back. On back, explore rolling to R and how might continue to front. On back, book on L foot, bend/straighten, roll to side. If stuck, change angle of leg, bend knee, change torso. Stay with area of comfort. Continue, go to the edge of the next transition point for you and hang out with it, figuring out what you can do to continue onto front. If you can do that already, smooth it out. Book on L foot, roll L. End with book on easy foot, roll both directions. Bring it to an easy range, smooth, no question of book falling.

ATM Lesson #292 – Dennis Leri 2009-05-18: Day 136, S14 day 6

Circling foot, leaning on elbow

CD#28/T01 [58m] DVD#S14-06 Scene 1 [58m] (Alexander Yanai #247) » play audio

Sit, legs spread wide, lean on L elbow, R hand/arm over top of head, tilt head side/side. Repeat with R foot standing. Repeat OS. Lean on L elbow, R knee standing, R hand on R knee, circle R knee, each direction, smaller quicker. Repeat OS Lean on L elbow, stand R foot, hold ankle with R hand, slide foot circling, knee stays up, foot circles under, switch hand, fingers inside, thumb outside. Switch arms/legs, reach with L hand to L ankle, this time from between the legs. Play with fingers inside/outside. Lean on L elbow, stand R foot, R forearm behind back, twist/turn to look L, knee stays up, roll pelvis, belly forward, explore opposition move of head then return to looking behind. Repeat OS. Lean on L elbow, stand R foot, hold L foot with R hand, circle foot. Repeat OS. Lean on L hand, R foot standing, lift pelvis to come onto R foot, bring R hand to floor near L hand, lift pelvis higher than R knee, L leg slides, continue, slide the L leg behind R foot and sit then, reverse. Continue to swivel all the way to 4 points. From 4 points, rather than take leg through, direct bent knee through gap to come to sit. Alternate taking straight/bent leg through gap between R arm/leg. Repeat OS. Continue quicker, add hop.

ATM Lesson #293 – Diana Razumny 2009-05-18: Day 136, S14 day 6

Book on foot #4, books on feet, on front

CD#28/T05 [49m] DVD#S14-06 Scene 5 [51m] (Elizabeth Beringer) » play audio

On belly, arms by head, face to one side, bend lower legs, feet to ceiling, flex/extend ankle. Bend just R leg, book on R foot, flex/extend ankle without looking then look. Book on R foot again, take toes away from book several times, then to the book lifting ball of foot away. R foot again, think of big toe while extending, heel while flexing. While heel goes to ceiling, lift all toes, thinking of big toe (leading). Then second, third, fourth, fifth. On belly, without book, head to one side, knee bent, feel for foot in “standing” position. Sense then look. Outside/inside of foot towards ceiling. Sit, stand R foot, hold R knee, lift/press inside/outside of R foot. Note knee, hold knee in middle so movement is in ankle. Then allow knee to move in/out with foot.

On belly, R foot up, book on foot, lift/lower inside/outside of foot. Find way to look at foot. Bring foot to floor, keeping book on foot. ROB. Compare sides. Sit, stand R foot, slide foot forward/back, hold knee in mid, add inside/outside lifted/pressed a little. On belly, both feet up, sense for “standing” position. Lower R leg, keep L up, flex/extend ankle, imagine book. Add attention to big toe/heel, continue to each toe. Pause, return, imagine book, press/lift toes/ball of foot. Pause, press inside/outside of foot towards ceiling/imaginary book. ROB, stand feet, compare. Sit, L foot standing, hold L knee in mid, lift/lower inside/outside of foot. Slide foot away, noting pressure inside/outside of foot. On back, book on foot, roll towards side of book, roll to belly. From belly, without book, roll to back. Arms behind, legs long, lift shoulder, roll head towards, lift opposite hip. Repeat OS, switch which arm on top.

ATM Lesson #294 – Dennis Leri 2009-05-19: Day 137, S14 day 7

Arms behind back, lifting shoulder/hip, on back

CD#28/T06 [50m] DVD#S14-07 Scene 1 [50m] (Alexander Yanai #220) » play audio

On back, hands interlaced overhead, palms towards top of head, 4 inches away, stand R foot, push through foot, feel through to elbows. Add head/eyes looking at L elbow, back of head back/down, look up at L hand. Repeat OS. Stand R foot, lift pelvis, slide R lower arm under lower back, straighten leg, bring R shoulder forward, head rolls L. Repeat OS Stand L foot, R arm behind low back, lift L hip, R shoulder forward, head rolls. Repeat OS. Both arms behind lower back, legs long, press from heel to roll pelvis R/L. Pause, switch arms, repeat, roll head with pelvis roll. Same position, roll pelvis/head in opposite. Alternate side/side. Hands interlaced above head on floor, bend R knee, lift hip, look to L elbow, extend to see L hand. Repeat OS. Arms behind back, take chin forward to lift head, repeat with arms switched. Continue, smaller/quickly. Arms/legs long, roll head side/side, then slide back of head on floor to tilt ear towards shoulder on each side, face stays forward.

ATM Lesson #295 – Dennis Leri 2009-05-19: Day 137, S14 day 7

Breathing #5, 4 part with tapping, crawl position

CD#28/T09 [41m] DVD#S14-07 Scene 4 [42m] (Alexander Yanai #188) » play audio

On front, draw up L knee, R arm under head, L hand standing, inhale, sense L lung, think of lung towards spine, expanding ribs. Pause, continue, adjust position for comfort, 4 part with tapping: inhale, hold, exhale, hold—equal taps. Lift L arm, bring it back without touching floor, continue measured tapping of 4 part breath. Repeat OS. L knee drawn up, L arm long behind in air, R hand behind head, lifted to look towards belly, tap on head with finger 4 parts. Repeat, thinking of both lungs. Repeat OS. On back, roll head, tilt head, feeling through spine, increase, sliding hands/arms down with palms down.

ATM Lesson #296 – Dennis Leri 2009-05-20: Day 138, S14 day 8

Bring elbows forward, wrists bend, on back & sitting

CD#28/T10 [46m] DVD#S14-08 Scene 1 [46m] (Alexander Yanai #45) » play audio

On back, feet stand, fingers under chest, elbows on floor, lift elbows. Lift elbows with head. Just elbows. Note shoulders/chest. Lift R elbow, lift R shoulder with elbow, rolling L. Repeat on L. Feet stand, R hand behind back, lift R elbow/shoulder. Hold R elbow /L hand, pull. R hand slides behind so elbow can come forward. Repeat with L hand behind.

Feet stand, both hands behind, palms on floor, lift head/shoulders/elbows. Bring elbows together in front. Feet stand, hands behind, lift elbows, backs of hands slide onto belly, fingers pointing down. Lift head to help. Use R hand to help back of L to lie on belly so fingers point down towards feet. Reverse hands. Have backs of both hands on belly, little fingers touching. Bring elbows together/apart. Use head lifting to help. Repeat, stand R foot, L leg long, roll L so L elbow touches floor. Touch R elbow to L. Shoulders round forward. Repeat to other side. Bend head forward, elbows touch head/face, nose between arms. R foot standing, back of R hand on belly, hold R elbow with L hand, slide it up along face, forehead/nose are between elbow/hand. Hand in contact with forehead, nose enters crease of elbow. Change over hands/legs, repeat.

Feet stand, hands behind, lift elbows. Lift head, hands slide as elbows come together then return hands behind. Feet stand, R palm on belly, L index finger on wrist, lift elbow, bend wrist. Lift head to help. Same angle in wrist as when leaning on hand on floor. R hand behind back, lift elbow so wrist bent at right angle. Sit, hold hand with right angle at wrist in front of face, maintain the angle and put hand on belly. Note what needs to adjust. Repeat with L hand. Sit, both hands on belly, one on top of other, bring elbows together in front, pull in belly, sink chest, lower head. On back, fingertips of each hand close together and standing on floor near to sides. Stand feet, lean on fingers, lift elbows/head. Lean on fingers until lift legs and sit without swinging up. Sit up using only fingertips of R hand. Elbow lifts. Repeat with L hand. Return to both at same time, lift elbows, head, slowly sit up. Rest on back, note shoulders/chest, stand, note arms and use of.

ATM Lesson #297 – Diana Razumny 2009-05-20: Day 138, S14 day 8

Book on foot #5, heel/toe in/out up/down, on front

CD#28/T14 [57m] DVD#S14-08 Scene 5 [58m] (Elizabeth Beringer) » play audio

On front, arms up around head, bend knees, feet to ceiling, imagine book on feet, look at feet. Legs together, feet standing position, move heels apart/together. Repeat, move only one heel away/outside. Repeat with other heel. Then both heels apart/together. Keep heels together, move front of R foot away/outside. Repeat with L foot. Alternate taking heels apart/front of foot apart. Sit, stand R foot, hand around knee, take R heel to R/return. Then R heel to inside/return. Take heel in/out. ROB, sense feet/legs. On front, arms by head, head turned to R, bend R knee, foot to ceiling, take heel outside/inside. Look, is foot for standing? Repeat movement with book on R foot, heel in/out, note front of foot. Alternate attention between heel/toes. Attention to whole foot. Book on R foot, move heel up/down, in/out, circle. Circling, attention to heel, then front of foot, then both. Change directions. Repeat with head turned other side. ROB, stand feet, compare. On front, arms by head, no book, tuck R toes, lift/lower R knee. Note heel lengthens with knee lifted. Keep lifted, take heel L/R, feel through leg to hip/pelvis. Lengthen foot, knee on floor, take heel L/R, note differences. Return to tucked toes, heel R/L, compare. Tuck R toes, knee lifted, face to R, move heel R/L. Continue, add taking inside/outside of knee to floor. ROB, compare legs. Stand, compare legs. On front, arms up by head, head turned L, L foot to ceiling, imagine book on foot, repeat above on this side: heel up/down, in/out, circle, attention to heel/front of foot; book on foot, circle heel, attention heel/front of foot; repeat, change dir; tuck toes, lift knee, heel R/L, knee in/out. Tuck 10 toes, lift knees, heels L/R, sense hips, pelvis, spine, turn head with weight shift. Heels together/apart. ROB, stand feet. On front, book on L foot, arms up by head, lift L knee. Look at book over L shoulder. Look over R shoulder at book on L foot. Book on L foot, lift L knee, slowly roll towards back, hands in push-up. Repeat OS.

ATM Lesson #298 – Dennis Leri 2009-05-21: Day 139, S14 day 9

Breathing #6, outlining right lung with light ball, various positions

CD#28/T16 [42m] DVD#S14-09 Scene 2 [43m] (Alexander Yanai #189) » play audio

Sit, head hanging a little forward, imagine pathway of air through nose to lungs. Imagine two balls of white light at nostrils, breathing them in to the center of chest and then branches off into R lung. Have the image of the R lung expanding in all directions. Continue and add tracking the light ball through R nostril, branching off on the R, drawing a line up along the spine to C7 and around to under the armpit, reverse. It's a kind of outline. Switch direction, sending the light ball from the branching off in mid chest to go down along spine, across, going behind liver and up, reverse. Return to light ball going up to C7, over along clavicle, down to waist and reverse. Repeat, continuing with light ball going the full circumference of lung in one direction then other. On back, lengthen R arm overhead on floor, L hand holds R temple, slide head/arms to L, stay, send light ball around spongy R lung lobes. Stand, walk, sit, lift R shoulder to ear, send light ball around R lung lobes. Stand on knees, R arm out at shoulder height to R, look at hand, repeat light ball around R lung. Stand, sense image of R lung, walk with it.

ATM Lesson #299 – Dennis Leri 2009-05-21: Day 139, S14 day 9

Spinal chain with sidedness.

CD#28/T18 [47m] DVD#S14-09 Scene 4 [47m] (Gaby and Dennis) » play audio

On back, stand feet, lift/lower pelvis, spinal chain, note weight on feet, sense/compare knees. Repeat with legs together. Feet standing, lift head, face forward few times, then lift by taking chin to chest. Repeat both ways of head lifting with legs long. Legs long/together, heels planted without slipping, flex/extend ankles to transmit force through spine to head, note sides. Add toes flex/ext, two different combinations of ankle/toe relation of flex/extend. Alternate feet L/R flex/ext, feeling through torso, sidedness. Flex/extend both feet, lift head when feet support it. Do when feet are towards you. Bend knees, stand feet, lift pelvis, spinal chain. Compare sidedness to beginning. Feet standing, lift head. Keep pelvis lifted, lift head, chin to chest. Lift/lower head/pelvis, keeping spine bow position. On front, toes standing, push through from toes, head to R, hands by head, alternately R/L. Repeat with head to other side. Leave pelvis in air, rock headward. Add hands behind head, lift head, chin to chest, at the end of the push from the feet. Stand feet, lift pelvis, feel sidedness lifting/lowering.

ATM Lesson #300 – Dennis Leri 2009-05-22: Day 140, S14 day 10

Breathing #7, lengthening lung with 4 parts, on back & front

CD#28/T20 [54m] DVD#S14-10 Scene 2 [55m] (Alexander Yanai #191) » play audio

On back, note breathing, press back of head into floor, note any interference of breath, with inhale or exhale. Think of lungs lengthening/shortening. Lengthening, think lung moving up towards shoulder and downward to lower ribs. Breathe in 4 parts, not equal, short stops between inhale/exhale. Continue 4 part throughout lesson. Feel the spine lengthens with inhale & exhale. Continue, lift head little. Hold hair or sides of head, lengthening. Keeping 4 parts and lengthening of lung & lengthening of spine: press shoulder; lift/press twice; lift R shoulder when pressing L; switch shoulders; both shoulders forward; press R leg into floor; lift R leg; press R leg while lifting L; switch legs; lift both legs; press floating ribs; on R side only; then take R floating ribs away while pressing L; switch; press both sides again; then take both sides away; press L shoulder while lifting R hip; take shoulder & hip forward; press R shoulder/lift L hip; hold hair to lengthen; on front, arms overhead on floor, lift R arm; lift L; both arms away from floor; lift head; press R arm/lift L leg; lift R arm/L leg; Repeat sequence with L arm/R leg; forehead on floor, tuck toes, knees lifted, press through to head; add holding hair to lengthen with tucked toes pushing; on back, stand feet, lift head with hands, count 10 4-part breaths.

ATM Lesson #301 – Diana Razumny 2009-05-22: Day 140, S14 day 10

Book on foot #6, 2 to 4 books, continuous rolling

CD#28/T22 [44m] DVD#S14-10 Scene 4 [44m] (Elizabeth Beringer) » play audio

On back, feet standing, lift L foot, imagine book, bend/straighten leg, roll R, onto front, reverse. Continue, I say “stop”, you note if compromised anywhere, strain, breath, foot/book then continue. Pause, repeat, rolling to L/front. Repeat OS. Repeat with book on R foot, rolling each way with stops. Repeat with L foot. On back, both feet with books, begin rolling one direction/other. Start bringing knees to floor, slide knee around little. Slowly onto front, pause. On front, books on both feet, lift one knee, other, slide knee L/R, other knee, slide both together/apart. Pause, imagine rolling, lifting one knee, sliding other. Continue, note where stuck, hang out there and seesaw breathe a bit. Focused on what can/can't do? Improvements. Book on one foot, roll L/R comfortable amount. Repeat with other leg. Rest, think about where you are with this and what's the next step for smoothing out. Sense whether/how much driven compulsive or curious engagement. Set up mats for continuous rolls. Choose easiest leg, book on foot, all roll to R continuous, return.

ATM Lesson #302 – Diana Razumny 2009-08-10: Day 141, S15 day 1

Bell hand #1

CD#29/T01 [46m] DVD#S15-1 Scene 1 [46m] (Amherst based) » play audio

Stand, bend R elbow 90 degrees so forearm is parallel with the floor, palm/inside of lower arm up, bring finger tips together. Slowly rotate hand/lower arm, let hand hang limp, note fingers open. Reverse, bring fingertips together again. Alternate palm up/down, fingers together/apart. Continue hand movement and take self down to sitting then lying on back. Pause on back, feel/compare sides. R arm out to side, back of hand on floor, palm forward towards ceiling, bring fingertips together/apart.

Continue hand move, slide R knee up to side, direct L knee over to R knee on side, pelvis rolls onto R side, head follows, bring L shoulder along, L arm/hand to floor in front of you when lying on R side. Hand continues whole time. Pause. On R side, bring R arm under head, start hand movement, continue, roll head L off arm, take L shoulder towards floor behind, keep knees bent, note when L leg begins to lift from R, continue until R leg lifts and on back. Reverse to lie on R side again. Repeat. Continue, this time roll all the way to the L, allowing R arm/hand to be brought along over head, palm/fingers turn towards floor, bend R elbow so hand is in front of face someplace. Pause, resume hand movement, note wrist lifts in order to bring fingertips together, then open fingertips, bring palm to floor, repeat. Continue with this type of bell hand, extend R arm overhead, begin to take head/R shoulder to R, R bent knee lifts, eventually L knee follows to lie on R side. Do few rolls side/side. Pause on R side to rest. Folded on R side, begin hand movement with R hand, slide L bent leg down/back, roll face to floor, L hand standing ready to help come to sitting then reverse. Continue coming to sit on the way to standing in one continuous movement. Reverse to sitting and lying back to side to sit to stand again.

Editor's notes: The lesson was followed by a viewing of Jacob Bronowski - The Ascent of Man, a YouTube video clip of Jacob Bronowski at Auschwitz, from “Knowledge or Certainty,” Episode 11 of his BBC documentary series, The Ascent of Man.

Note (2012-08-13): This clip is no longer available but the same footage can be found here: The Ascent of Man (6 of 6) Knowledge or Certainty - Jacob Bronowski.

Transcript:

It is said that science will dehumanize people and turn them into numbers. That is false, tragically false. Look for yourself. This is the concentration camp and crematorium at Auschwitz. This is where people were turned into numbers. Into this pond were flushed the ashes of some four million people. And that was not done by gas. It was done by arrogance. It was done by dogma. It was done by ignorance.

When people believe that they have absolute knowledge, with no test in reality, this is how they behave. This is what men do when they aspire to the knowledge of gods. Science is a very human form of knowledge. We are always at the brink of the known, we always feel forward for what is to be hoped. Every judgment in science stands on the edge of error and is personal.

Science is a tribute to what we can know although we are fallible. In the end, the words were said by Oliver Cromwell: “I beseech you in the bowels of Christ, think it possible you may be mistaken.”

I owe it as a scientist to my friend Leó Szilárd. I owe it as a human being to the many members of my family who died here, to stand here as a survivor and a witness. We have to cure ourselves of the itch for absolute knowledge and power. We have to close the distance between the push-button order and the human act. We have to touch people.

ATM Lesson #303 – Diana Razumny 2009-08-10: Day 141, S15 day 1

Bell hand #2

CD#29/T06 [58m] DVD#S15-1 Scene 6 [58m] (Amherst based) » play audio

On R side, rest head on straight R arm, hand overhead, L knee/elbow on floor in front, straighten R leg, bell R hand. Start sliding L arm/leg long on floor to straighten, return, gradually increase until on belly, return elbow/knee drawn together.

Continue on, when on belly, turn head R, draw R knee/elbow together, pause there, resume bell, continue reverse to having L elbow/knee drawn up on L. Repeat, L knee/elbow drawn up, bell R hand, when on belly with arms overhead, switch to belling L hand, draw R knee/elbow together. Pause with R elbow/knee together, facing R. Alternate side/side few times. Legs long, face to L, L arm up by face, R arm down along side, begin belling both hands, switch head/arms to other side, reverse. Alternate a few times, add rolling pelvis a bit so knee starts to slide on face side. R elbow/knee together, L arm long overhead, L leg straight, lift R elbow, dragging fingertips on floor, as they lift, bring them together, lower elbow, forearm, open hand, return palm to floor. Start placing elbow a little higher each time, elbow begins straightening. Slide R knee down, L up, switch to OS, Repeat with L hand/arm. Alternate side/side. Pause with R knee drawn up, elbow bent, repeat last move except straighten elbow in one large undulatory movement and switch head/legs to other side, repeat on this side to begin a swimming move. Think of toes on same side of belling fingers then toes on opposite side of belling. Sit, interlace fingers of R hand through R toes from top of foot. Thumb around big toes. Lift/lower foot with hand, turn R sole and face towards each other to see sole. Switch so thumb between big/2^nd toes. Switch to L fingers interlace with R toes from bottom of foot. Switch back to R hand, roll to side/back/reverse. Include taking R foot back behind by pelvis when sitting (to come to), roll down to side rounded, looking at foot. Come up sliding R leg/foot back behind to R. ROB. Stand, shift weight, lift each arm, feel sides, face with hand. Bring hand to R eye, walk. R hand to L eye. Note difference in sensation sides of face being touched by same hand. Note vision out of each eye. Switch to L hand.

ATM Lesson #304 – Diana Razumny 2009-08-11: Day 142, S15 day 2

Turning arm/hand, hand on table, sitting on table

CD#29/T07 [34m] DVD#S15-2 Scene 1 [34m] (Gaby Yaron) » play audio

1. Sit on table, note sit bones, feet, hands on thighs, quality of touch of R/L hand. Flex/extend torso, sense lumbar, thoracic, cervical vertebrae. Inhale/exhale? Sit bones when moving? 2. Sit comfortably, looking forward, lift R wrist/hand, fingers hang, return palm to thigh. R hand on table beside, full contact, lean a little on R hand. Turn hand/arm so finger direction goes from front to back, turning around on palm. Note elbow, shoulder, back involvement? Head/eyes, which direction when fingers are turned in towards pelvis or back behind? Spine/torso flex/extend? Pelvis, hips, knee? Which knee goes forward/back? Palm contact changing? Rest, hands on knees, note sitting. Lift wrist, fingers hang, return palm to thigh. Initiate by elbow moving, lifting sideways. Rest.3. R palm on table beside, rotate hand, fingers forward/back, in/out. Turn more? Note when spine flex/extends. When flexing, look down/L, extend, look up/R, note direction of fingers with flex/extend. Do opposite, look up/R when fingers turn to point forward then inward, look down/L when fingers go out/back. Switch back to original, note change. Rest hands on thighs. R hand have more weight on R leg. Quality of touch different R/L? Weight? Flex/extend back. Feel R/L sides of back, neck, face? 4. Place R hand on L leg, remove. L hand on R leg. Difference? L hand on table to L, R hand under chin, lift/lower R elbow/head, look to ceiling/floor. Breath? Rest.5. L hand on L knee, R hand on table to R, note hand contact? Rotate hand, fingers inward/outward. Bigger circle? Back involvement? Rest, R hand on R leg. Compare L hand on L leg.

Normally repeat all above on other side and end with both hands under chin, both elbows up, look at ceiling. Keep elbows forward/together if possible. Note back. Take head/elbows up and R, return down in center then up to L, alternate. Note hip on side you're going. Pause, go up the center, different? Rest, hands on legs, note weight/quality difference. Stand/walk. Shoulders, arms, hands, fingers?

ATM Lesson #305 – Diana Razumny 2009-08-11: Day 142, S15 day 2

Flex/extend wrists/ankles, on back

CD#29/T11 [38m] DVD#S15-2 Scene 6 [38m] (Amherst, June 10, 1981) » play audio

On back, arms down by sides, palms turned forward towards ceiling, flex/extend wrists. Do quickly, add ankles/feet. Bend elbows, forearms perpendicular to floor, palms towards feet, flex/extend wrists, speed up a little, add feet/ankles. Note spontaneous direction of toes/fingers, coming together or apart? Same as when arms are long, palms forward? Elbows bent, palms towards feet, flex/extend wrists alternately, flex/extend both feet going together. Do hands/feet all same again then change just one foot. Return to all doing the same. Have hands do opposite to each other then add feet doing opposite from each other. Notice which hand goes with which foot. Pause, flex/extend both hands, add both feet. Hands/feet alternating, switch hand/foot relations. Stand, flex/extend wrists same time then alternately while walking.

ATM Lesson #306 – Diana Razumny 2009-08-12: Day 143, S15 day 3

Planted hand #1

CD#29/T12 [27m] DVD#S15-3 Scene 1 [28m] (Diana Razumny, inspired by Gaby Yaron) » play audio

Reach for floor with L hand. Whole palm flat without stretching? Head, hang or up? Go down with hanging then with looking up. Leave palm on floor, look up/down, not pelvis. Pause standing, note arms, shift weight. Lift one arm then other, note weight and ease. On back, note sides, way arms/hands lie. Left palm to floor, leave there, imagine coming to stand. Safe in imagination. Note dealing with novelty. Begin moving, note use of head. Reverse few times. Rest on back. Compare sides. Come to standing. Bring hand to floor, note change. Palm on floor, look up/down. Imagine ease/comfort. Onto back, rest. Stand, reach for floor with left palm, leave it, walk around. Pause with palm on floor, come to hands/knees, crawl around left planted hand. Pause on all fours, come to lie on right side, propped on right elbow. Reverse, lie on left side, prop on left elbow. From there, come onto back. Rest. Plant left hand, bend your knees, tilt legs left, roll pelvis, reverse. Stop in middle, tilt legs/pelvis to right. Tilt legs side/side. ROB. Plant left hand, tilt bent knees to left, bring right hand /arm across chest, right hand on floor near left shoulder, head rolls, imagine bending left elbow, keeping forearm /palm on floor. Stay propped on left elbow, tilt knees up to middle, bring right elbow to floor so propped on both elbows, feet standing. In propped position, feet standing, note orientation of fingers, forearms parallel. Imagine rotating body to be belly down, arms still in same configuration, legs long behind. Find way there a few times reversing. Find position of comfort. What guides you? Where does mind go, sleep, nice images. What indicates to you that you are comfortable? Lying in comfort, where left hand? Listen first. Slide left palm to floor, come to stand. On feet, bring pelvis into air, head down switch, lower pelvis, head up. Next time in a squat, bring right hand to floor, lower knees to floor, come to all fours, shift weight to left arm/hand then right arm/hand. How do wrists respond to weight? Force into shoulders? Connection into back more on left/right hand? Leave hands where they are, walk knees between hands, lift right hand from floor, lean on left hand, straight arm, move body to circle shoulder in space above hand. Pause. Parachute/squid lifting of hand. Hand to thigh, quality? Left hand to floor to left. Move palm like screwing lid on/off. Stop, repeat w/ right hand. Feel use of self on each side. Stop. Stand, note arms, shift weight, skeletal support. On both feet, lift one arm/the other, note weight and ease. Walk. At wall, push with left hand then right, compare.

ATM Lesson #307 – Diana Razumny 2009-08-12: Day 143, S15 day 3

Interlacing fingers & toes

CD#29/T16 [46m] DVD#S15-3 Scene 5 [47m] (Amherst, June 11, 1981) » play audio

Sit, socks off, interlace fingers of R hand over top of R foot, thumb outside. Look at bottom of foot. Hand/foot connected, explore movement. Possible to rest connected, to bring foot to mouth? R handholds R foot again, thumb between first toe/second toe, explore movement. Attend to whole self. Roll from sitting onto back, onto belly, onto back, a way to standing? Sit, L hand to the sole of R foot, different hand/same foot, thumb between big/second toe, interlacing fingers/toes, explore movement. Self attention, in space, other parts. Loop formed between L arm/R leg, things through/around that. Sit, R hand over top of R foot, thumb between first two toes now? Explore movement. Onto knee/s? L hand to sole of R foot, slowly switch hands, L fingers with R toes, come onto hands/knees? Thumb between first two toes, easier/harder? Roll onto back, rest. Stand, compare feet? Walk, ROB. Legs in air, soles together, use hands, interlace toes. Roll to sit, keeping toes together? Variations coming up to sit: rolling through side. Interlace toes non-habitually, feel face, roll up to sit, swing legs. Hands? Sit, lean on hands, onto elbows/forearms, go up/down like that. Undo feet, rest. Interlace toes habitually, hold with hands, roll up to sit, back down. Undo feet, continue rolling up/down, hold legs. Rest. Interlace toes, roll up to sit, without holding feet, hold part of leg. Sit, toes interlaced, slide R hand under R leg from inside, the R lower leg, knuckles to floor, slide it in/out. How far forward, elbow to ground, weight shift, chest? Repeat OS. Alternate arms sliding all the way. Slide both, elbows to floor? Roll onto back, undo feet, feel quality. Stand, walk, readiness?

ATM Lesson #308 – Moshé Feldenkrais 2009-08-13: Day 144, S15 day 4

Prayer Hands #1

CD#29/T17 [47m] DVD#S15-4 Scene 1 [47m] (Amherst, July 24, 1980) » play audio

On back, hands together like praying, move up/down. Sit, repeat. Talk of quality when Pope moves. Again, then with R hand only, then only L hand, both again. How far up/down? Add tilting forward/back. As hands come down, when they are in front of face, bow forward, when going up, extend as hands pass in front of face. Continue, turn R/L as go up/down. Continue up/down, side/side, head/hands in opposite directions. Turn when up or down? Continue, while keeping distance between hands/head constant. (movement like licking, atlas/axis) Note how high up (zenith). Kneel on one knee/foot, continue up/down, each time move little to L. Kneel on both knees, up/down, eventually hands to floor, forehead on floor. ROB.

ATM Lesson #308 continued – Diana Razumny 2009-08-13: Day 144, S15 day 4

Prayer Hands #2, sitting & kneeling

CD#29/T22 [14m] DVD#S15-4 Scene 6 [14m] (Alexander Yanai #363) » play audio

Sit, soles of feet towards each other, palms together, bend/bow, head/arms together, up/down. Exactly together. Hands in front of face, distance set, no relative movement between head/arms. Continue, eyes closed, imagine see back of L hand with L eye. Switch to R eye to R hand. L eye/hand. Both eyes/hands. (Beginning of praying #2.)

ATM Lesson #309 – Diana Razumny 2009-08-14: Day 145, S15 day 5

Prayer Hands #2, sitting & kneeling continued

CD#29/T23 [48m] DVD#S15-5 Scene 1 [48m] (Alexander Yanai #363) » play audio

Sit, soles opp, palms together, bend/bow, head/arms together, up/down. Exactly together. Hands in front of face, distance set, no relative movement between head/arms. Continue, eyes closed, imagine see back of l hand w/ L eye. Switch to R eye to R hand. L eye/hand. Both eyes/hands. Repeat, head fixed, move arms only, L eye on L hand, R on R. Switch so arms are fixed, move head only. Return to head/arms move together, eyes on hands. Lower arms so forearms parallel to floor. Turn arms/head/all to R, eyes on hands. Repeat to L. Alternate side/side, arms/head opp dir, eyes on hands. Return to head/arms same direction, note change. Bow up/down again, move from hip joints, not back. ROB. Stand on knees, spread, extend toes back, arms/hands for prayer, take pelvis back. Sm emphasis on coming up, eyes on hands. Lift arms to ceiling as come up. Light pressure between hands, note face when going down. Repeat at half speed. Return to regular speed. Sit back towards heels, hands on floor. ROB. Stand on knees, spread feet/legs, palms together, bent a bit, take pelvis R/mid. Few times then L. Alternate. ROB. Return, take head/hands L/R. When R, pelvis is L. Hands on floor, sit on heels. ROB. On knees, palms together bend/straighten, compare to beginning. Continue, take pelvis towards heels, eyes on hands, L to L, R to R. Arms go higher as come up. Stay half way, turn R/L, eyes on hands. In mid, up/down, compare. Extend ankles, hands on floor, sit back on heels. ROB. Stand on knees, toes tucked, palms together, turn R/L, note tail draws arc. Repeat with ankles ext, butt to heels. Bow up/down, stand toes when up, extend when go down. Hands to floor, extend ankles, sit on heels. ROB. Sit, soles together, palms together, bend/bow. Then arms only up/down, eyes on hands. Leave arms fix in front, bow head up/down. Arms/head together bow. Go half way, turn R/L, sense backs of hands. Head/arms opposite R/L. Stand on knees, hands on floor, sit on heels.