Source

  • Advanced Training Jeremy Krauss Fall 2011
  • Notes by students in attendance (Lynette Reid, with the collaboration of Ann Devine-King and Debra Wanner, and Marian Jarina).
  • Posted with permission of Jeremy Krauss; all errors in transcription and interpretation belong, however, to the note-takers!
  • Recording failed so the notes for this lesson are less reliable than for the other three!

Synopsis

Continuing the theme of Krauss Fall 2011 ATM 1A and Krauss Fall 2011 ATM 1B, but starting from a different direction--from face down with knee open to the side, to lifting the head over the elbow/forearm--to come to the same balance, more or less on the side, with the elbow pulling back and the leg pushing down and forwards. A strong diagonal extension.

Lesson Outline

As you do this lesson, alternate sides.
  1. Face down. How do you do the various options for rolling the head in this position? Try them.
  2. Turn face to look L, R cheek on the floor. Both arms bent, hands near shoulder or alongside face. Slide the R arm up, straightening at the elbow.
  3. On R cheek. Slide L arm down, keeping elbow on the floor and taking it towards your side. Notice where shoulder goes.
  4. Continue sliding the hand down, to the point where the elbow lifts from the ground. Where does the shoulder go? Stay with elbow in the air, and lower shoulder to floor/near chin. Then return to the movement of sliding the arm, lifting the elbow, and lowering the shoulder as you lift the elbow.
  5. Same movement: continue to lift elbow backwards until you take your hand away from floor.
  6. Face down, face in middle, arms bent with hands near head. Bend knees, so that feet point to the ceiling, and then extend the knees to rest the lower legs on the floor again. Repeat this, while flexing and extending the ankles: try all the variations. End with a variation that has the toes planted on the floor (ankle flexes as knee extends, so that you end with toes planted on the floor).
  7. Head on R cheek; extend R arm long overhead. Bend L leg, foot to ceiling. Take L foot L and R. Feel hip. Add sliding the knee in and out as you take the foot L and R. Where does foot go? (Opposite direction.) Continue towards coming into a position with the knee open to the side, and the foot on floor between knees. Leave it there.
  8. Stay with L knee bent open, face on R cheek, R arm long. Bend R knee to take foot towards ceiling. Stay, and flex and extend ankle; flex and extend knee with variations of ankle flexion/extension. Again, you end with having the toes of the long leg planted (but DON’T lift the knee).
  9. Come to the final position of 8, and stay. Your L arm is bent with forearm and elbow on floor, hand near face. Lift your head to take it over the L forearm (sidebending, extending: looking over shoulder….toward L hip). (Contract that R buttock. Does that help?)
  10. Same as 9: leave head lifted and lift and lower R hip…see-saw from L shoulder to R hip (asymmetrical ext to lift). Don't lift R knee.
  11. Return to 5 and see how easily the elbow goes back/hand lifts from floor.
  12. (Now we make the connection back to the previous day's ATM.) Lie on R side. Move back off the R shoulder. Slide R arm up, head looks toward hand. Then come back a little on the shoulder. Straighten top leg down/forward, bottom leg bent. Lengthen and shorten leg, using the elbow lifted behind for the teeter-totter balance. Gradually then you can Straighten R leg and continue lifting head, continue, stay somewhere “neither here nor there” on the side, and lift the head to look to the shoulder under, using R buttock-L shoulder pulled back with elbow to help lift head. Now you are very balanced on this contracted diagonal, and your R arm is free to slide anywhere on the floor

Focus of Teaching

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Related ATMs

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