AY# 105: On the stomach; basic lifting of [body] parts

Here's the other side of the coin from last week's lesson. That one was all about flexion and finding ways to let the back round. This one is all about extension and finding ways to let the extensors, particularly the largest muscles around the pelvis, effectively do their work. There are many, many lessons that deal with this same theme. This one is a terrific lesson of its type for beginners as there are a few times (contrary to what's indicated by the title) where movements are done on the back, providing a nice break for those who find it difficult to remain on the stomach for long periods. For teachers, this lesson also provides a nice exploration of the relationship between extending on the stomach and lifting the pelvis off the floor while on the back with the knees bent.

Anyone who can lie on their stomach should be able to do this lesson without difficulty, however as with all lessons of this type, the lower back is worked and those with difficulties in that area should be extra cautious while doing this one.

AY #106 The knee bent on the abdomen

The lesson begins, "Please lie on the stomach. Bend the right knee under the body... while the left... [leg] is long.... Bring the whole body on it [the knee]. Extend the two arms forward [above the head] on the floor. Place the left cheek on the floor... the right knee is under the chest.... The pelvis sits on the right heel. Leave the pelvis on the heel and lift the left leg." (AY Vol. 3 Part A, pg. 697)

Try it and perhaps you'll understand why I seriously loathed this lesson. Immediately after this instruction, Dr. Feldenkrais does comment, "For the great majority, this movement [you] just tried actually is impossible to do.... we will try to make it so that it will be possible to do."

Not only was the initial movement impossible for me, I couldn't even get into the initial position with my cheek on the floor. Moreover, for me, at the end of the lesson when we returned to that initial movement, it was still impossible to do (although I did have my cheek on the floor by then). Does that make this a "bad" lesson? Not at all. Could it be an indication that this is a lesson I could greatly benefit from doing a few more times? Very possibly. Will I do that? I doubt it (at least not anytime soon). It's one of those that, from my perspective, is just TOO difficult. I believe that the lesson tries to teach the student to effectively use the extensors when the back is rounded (although I'm not at all sure). Could be useful, but I'd really like to find some lessons that would work as precursors to this one. Please feel free to comment on this. I'd love to hear from others about what they think the lesson is about and also what might be some related lessons that might be done prior to this one in order to make this one a little easier.

Lesson #103 "Bending sideways on the back"

This is a great side-bending lesson. First, lying on the back, the student bends to either side from the pelvis up. Then the legs are moved to the side, both together and individually, which gradually increases the ability of the the entire length of one side to shorten and the opposite side to lengthen. The lesson finishes standing on the knees bending to the side to put one palm on the floor, raising the other arm toward the ceiling and circling the lengthened arm which really encourages the ribs to open on the long side. Feeling the movement of and between the ribs is fantastic. Though it can be done at a fairly intense level, this is a lesson that can also be easily done by those with any level of experience simply by "doing less" (and maybe using pads or supports if it isn't possible to get the palm onto the floor from the kneeling position).

Lesson #104 "Lifting of the back in the knees or [with the knees]"

Lying on the back with feet standing, the student takes hold of the leg below the knee and, with the opposite hand behind the head, uses the leg to lift the back from the floor. This movement is explored in numerous variations. While it's still necessary to use the flexors to lift the back and head, because the leg is doing much of the work of lifting, it seems (to me) much easier to pinpoint how much work (both necessary and unnecessary) is being done by the abdominals and also, how much the extensors are able to let go. If the back softens enough, eventually the student pulls him/herself to sitting simply by pushing the legs out while holding behind the knees. I felt much taller and more upright after doing this one.