25 Lessons from Eshkol-Wachman Movement Notation 978-0988282810

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25 Lessons from Eshkol-Wachman Movement Notation Moshe Feldenkrais Translated by Jack Heggie

Awareness ThroughMovement®Lessons

25 LESSONS FROM

ESHKOL- WACHMAN MOVEMENT

•

NOTATION

t

t

MOSHE FELDENKRAIS Translated by Jack Heggie

FELDENKRAIS

"' RESOURCES

© 1987, 20 12 Feldenk rais Resources ALLRIGHTS RESERVED. No part of this book may be reproduced or transmillcd in any form or by any means, electroni c or mechanical , including photocopying , recordin g or by any informational storage and retrieval system, without prior wr illen permi ssion of the publisher, except where permilled by law. Feldenkrais Method ,"' Functional Integration ,"' Awareness Through Movement ,00 and Guild Cer tified Feldenkrais Practitioner' ' are service marks of the Feldenkrais GU ILD00 ofNorth America. Fe/denkrais Resources 3680 6th Avenue San Diego, CA 92 103

www.fcldenkra isrcsourccs.com

Contents Translator's Note .

. 1

Lesson 1.

.1

Lesson 2.

.5

Lesson 3.

.9

Lesson 4.

. 13

Lesson 5.

. 17

Lesson 6.

. 23

Lesson 7.

. 27

Lesson 8.

. 33

Lesson 9.

. 39

Lesson 10.

. 45

Lesson 11 .

. 49

Lesson 12.

. 53

Lesson 13 .

. 59

Lesson 14.

. 65

Lesson 15 .

. 69

Lesson 16.

. 75

Lesson 17 .

. 79

Lesson 18 .

. 85

Lesson 19 .

. 89

Lesson 20.

. 95

Lesson 21 .

. 99

Lesson 22.

107

Lesson 23.

111

Lesson 24.

115

Lesson 25.

119

Translator's Afterword.

124

.

Translator'sNote This booklet is a translation into English of the book Twenty FiveLessons,by Moshe Feldenkrais, D.Sc. The original book is written in Eshkol-Wachman Movement Notation . I have tried to translate the lessons into English without adding to or taking away from the original movement notation. This accounts for the somewhat dry character of the prose . A few notes will help to make the lessons go smoothly: Breathing is not notated in this edition, and so is not mentioned in the translation. However, Dr. Feldenkrais usually enjoined students to be aware of their breathing when doing AwarenessThroughMovement lessons. At the start and finish of each lesson, and also at certain points during the lesson, students are usually directed to lie on their backs, legs stretched out on the floor, and arms lying on the floor by the sides. While lying, you are to notice how the back makes contact with the floor, and to note any changes that have occurred during the lesson. In this translation, this is rendered as the word REST, in all capitals. Most of the movements are repetitive . That is, you are directed to make a movement, and then to do the reverse of that movement. (For example, lift the head, and then place it back on the floor.) Then, the movement is to be repeated a number of times, which is not always specified. In this translation, this is rendered as "Reverse and repeat:' Dr. Feldenkrais always emphasized that in order to derive benefit from the lessons, the movements were to be done without strain or effort. Thus, even though in the first four lessons the notation directs the student to touch the knee to the elbow, and I have translated it into English like this, he would usually say something like "direct the knee toward the elbow" or "don't touch the knee to the elbow:' Jack Heggie Dallas, Texas July, 1985

25

LESSONS FROM ESHKOL-WACHMAN

MOVEMENT

NOTATION

Lesson1 1. Lie on the back and, leaving the arms on the floor, bend the elbows so that the

hands approach the pelvis, palms down. Keeping the hands on the floor, raise and lower the right elbow. Repeat, accelerating. Raise and lower the right shoulder. Repeat. Raise and lower the right elbow. Repeat. Raise and lower the right shoulder, ten times, fast. Raise and lower the right elbow ten times, fast.

REST. 2. Position as in 1, lying on the back, hands near the pelvis, palms down. Raise and lower both elbows, keeping the hands on the floor. Repeat, accelerating. Raise and lower both shoulders, together, very fast. Repeat. Raise and lower both shoulders, alternating, ten times. Raise and lower both elbows, alternating, ten times. Raise and lower both elbows, together. Repeat.

REST. 3. Position as in l, lying on the back, hands near the pelvis, palms down.

Raise the head, neck, and torso, as far as is easy, bending the neck so that the chin approaches the chest. Reverse and repeat. Repeat the previous move 10 times, fast. Repeat the previous move and pause briefly after lifting the head, neck, and torso. Raise the upper torso slightly from the floor, leaving the neck passive, and allowing the head to slide along the floor. The head continues to touch the floor. Reverse and repeat.

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Again raise the upper torso from the floor, allowing the head to slide along the floor, and continue to lift the torso, until the head comes up off the floor. Reverse and repeat. Repeat 10 times, fast.

Lift the head and upper torso straight up and look at the pubic arch. Reverse and repeat. Repeat 5 times, fast. Repeat once, and pause briefly with the head up. Lift the upper torso, letting the head passively slide along the floor. Continue to lift the torso, and, when the head lifts off the floor, raise the head up and look at the pubic arch . Reverse and repeat. Raise the head, torso, and both elbows, the hands remaining on the floor. Reverse and repeat.

REST. 4. Position as in 1, lying on the stomach, hands near the pelvis, palms down. Raise the head, torso, and right elbow. Reverse and repeat. Raise the head, torso, and left elbow. Reverse and repeat. Raise the head, torso, and both elbows, letting the neck be passive and the head hang down . Reverse and repeat. Raise both elbows and the torso, leaving the head passive. Continue to raise the torso, and, as the head comes off the floor, lift the head up so that the chin approaches the chest. Reverse and repeat. Raise and lower both elbows, together . Repeat. Raise and lower both elbows, alternating . Repeat. Raise and lower both shoulders alternating. Repeat. Raise and lower both shoulders, alternating, and raise the head and torso along with the left shoulder . Repeat. Raise and lower both shoulders, and the head and torso, together, keeping the forearms flat on the floor. Repeat.

REST.

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MOVEMENT

NOTAT ION

5. Lie on the back, interlace the fingers, and place them behind the head. The backs of the hands rest on the floor. Raise the head, hands, and torso up, letting the elbows come closer together. Reverse and repeat. Place the palms of the hands flat on the floor, near the pelvis. The arms are resting on the floor. Move the finger tips a little nearer to the pelvis. Raise the head and torso and look at the pubic arch. Reverse and repeat. Place the palm of the left hand on the belly, below the navel, and place the right hand, palm up, under the back of the head. Raise the head, torso, and right hand. Reverse and repeat.

REST.

3

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LESSONS FROM ESHKOL - WACHMAN

MOVEMENT

NOTAT ION

Lesson2 1. Lie on the back, legs bent and soles of feet on the floor, comfortably apart. Inter-

lace the fingers and rest the back of the head on the palms of the hands. Raise the head, hands and upper torso, allowing the elbows to come closer together. Reverse and repeat. Leaving the fingers interlaced, hold the hands directly in front of the eyes, palms up. This is the "habitual" interlacing. Change the fingers so that if the right thumb was on top, the left is now on top. This is the "non -habitual" interlacing. Repeat the motion, changing from habitual to non -habitual. Replace the hands under the back of the head, with the non -habitual interlacing . Raise the head, hands and torso as before. Reverse and repeat. Raise head, hands and torso and right leg, knee bent, so that the right elbow touches the right knee. Reverse and repeat. Repeat the previous motion, and flex the right foot as it rises. Reverse the interlacing of the fingers, to the habitual position, and raise the right leg, knee suspended over the chest. Raise head, hands and torso, right elbow touching right knee. Reverse and repeat. Lower the right foot to the floor and raise the head, hands and torso . Raise the right leg so that the knee touches the right elbow. Reverse and repeat. Lower the head, hands and torso to the floor and reverse the fingers, obtaining the non habitual interlacing. Raise the head, hands, torso and right leg, flexing the right foot, and touching the right elbow and knee. Reverse and repeat. Repeat the previous motion, except extend the right foot as the leg rises. Repeat the previous motion, except first flex and then extend the foot. Repeat the previous motion, except first extend then flex the foot.

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Reverse the interlacing of the fingers to obtain the habitual interlacing and repeat the two previous motions.

REST. 2. Position as in 1, habitual interlacing . Raise the head, hands, torso and right leg until the right elbow and knee touch. Rock up and down along the spine by pushing with the left foot. Repeat, holding the elbow and knee together.

REST. 3. Position as in 1, with non-habitual interlacing. Raise the head, hands, torso and right leg, touching the right elbow and knee. Rock up and down, as before. Continue, and increase the amount of roll until the tailbone touches the floor on the forward motion. Repeat.

REST. 4. Position as in 1, habitual interlacing. Raise the head, hands, torso and right leg, touching the left elbow to the right knee. Repeat, making sure the body comes straight up. Repeat the previous motion, flexing the right foot as the leg rises. Raise head, hands and torso and hold. Raise and lower the right leg, touching the right knee and left elbow. Repeat. Lower the head to the floor and raise the right leg, suspending the knee over the chest. Raise head, hands and torso straight up, touching the left elbow to the right knee. Reverse and repeat.

REST. 5. Position as in 1, habitual interlacing . Raise up and touch the left elbow to the right knee, and hold. Rock up and down along the spine by pushing with the left foot.

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LESSONS FROM ESHKO L- WACHMAN

MOVEMENT

NOTAT ION

Continue and accelerate.

REST. 6. Position as in 1, habitual interlacing. Raise head, hands, torso and right leg, touching the right knee and left elbow, reverse, then raise up and touch the right knee and right elbow. Repeat, alternating left and right elbows. Make sure the body rises straight up. Raise the right leg, knee suspended over the chest. Raise up and touch the right knee alternately to the left and right elbows. Repeat. Lower the right leg and raise the head, hands and torso. Raise and lower the right leg, alternately touching the left and right elbows. As you come up to touch the right elbow, flex the right foot.

REST. 7. Position as in 1. With the right hand grasp the front of the right knee. The right foot will be suspended in the air, and the left hand is still behind the head. Raise the head, left hand and torso, and pull up the right leg, assisting with the hand, until the forehead and knee touch. Reverse and repeat. Pause briefly. Repeat the previous motion, alternately touching the right knee to the forehead and the left elbow. Release the right knee and interlace the fingers behind the head, returning to the position in 1. Raise head, hands, torso and right leg, touching the left elbow and right knee. Reverse and repeat.

REST. 8. Draw up the legs, feet resting on the floor. Place the right hand, palm up, on the floor under the back of the head. Raise up the right leg and grasp the leg just below the knee cap with the left hand.

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FELDENKRAIS

Touch the forehead and right knee, assisting with the hands . Reverse and repeat. Rest briefly. Touch the right knee to the forehead and right elbow, alternately. Each time the knee rises, flex the right foot. Reverse and repeat. REST. 9. Position as in 1, habitual interlacing . Touch the right knee to the left and right elbows, alternately. Repeat, making sure the body comes straight up. Grasp the right leg just below the knee cap with the right hand, and touch the forehead and right knee . Rock the spine up and down along the floor by pushing with the left foot. Repeat. Rest briefly. Grasp the left leg just below the knee cap with the left hand and place the right hand, palm up, under the back of the head. Touch the forehead to the left knee, and hold . Rock the spine up and down along the floor by pushing with the right foot. Repeat. REST. 10. Lie on the back and draw up the knees, soles of feet on the floor. Interlace the fingers the habitual way and grasp the right leg with both hands, just below the knee cap. The right foot is suspended off the floor. Alternately touch the right knee to the forehead and the mouth . Repeat. Alternately touch the right knee to the forehead and chin. Repeat. Touch the forehead and right knee. Moving only the head, touch the mouth to the knee, then the forehead, etc. Repeat. REST. 11. Position as in 10, fingers interlaced below the right knee .

Touch the forehead and right knee . Rock up and down along the spine. Repeat. Touch the mouth and right knee . Rock up and down along the spine. Repeat. Touch the chin and right knee . Rock up and down along the spine . Repeat. REST.

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LESSONS FROM ESHKOL-WACHMAN

MOVEMENT

NOTAT ION

Lesson3 1. Lie on the back, fingers interlaced behind the head, legs bent and soles of the

feet resting on floor, comfortably apart. Raise the head, neck and torso and hands. Let the elbows come closer together as you raise up. At the same time raise the right leg so that the right elbow and knee touch. Reverse and repeat. Repeat the previous exercise, touching the right knee and the left elbow. Make sure the body comes straight up. Repeat the previous movement, alternately touching the right and left elbows to the right knee.

REST. 2. Position as in 1, except reverse the fingers to obtain the non-habitual interlacing. Raise the head, neck torso and hands, as before, and simultaneously raise the left leg, touching the left elbow and knee. Reverse and repeat. Repeat the previous exercise, touching the left knee and right elbow. Make sure the body comes straight up. Repeat the previous exercise, alternately touching the right and left elbows to the left knee.

REST. 3. Lie on the back, head resting on the palm of the right hand . With the left hand grasp the right leg just below the knee cap. The left leg is bent, and the sole of the left foot is on the floor. Raise the head and right hand, at the same time using the left hand to pull the right leg toward the head so that the forehead touches the knee. The spine will become rounded against the floor and the tailbone will lift slightly. Reverse and repeat. Change the hands over, so that the left hand is behind the head and the right hand holds the right leg. Bring the forehead and right knee together as before. Again note how the tailbone rises. Repeat .

REST.

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FELDENKRAIS

4. Draw up the legs and place the left hand, palm up, behind the head. Lift the left leg and with the right hand grasp the leg just below the knee cap. Touch the forehead and left knee as before. Feel the spine become rounded against the floor. Reverse and repeat. Change the hands over, so that the right hand is behind the head and the left hand holds the left leg. Touch the forehead to the left knee as before. Reverse and repeat.

REST. 5. Draw up the legs and grasp each one just below the knee cap with its corre-

sponding hand. Bring the knees and head as close together as is comfortable. Reverse and repeat. Release the knees and let the soles of the feet rest on the floor. Interlace the fingers and rest the back of the head on the palms of the hands . Bring the head and knees as close together as is easy, raising both the feet and head from the floor. Use the hands to help lift the head. Note how the elbows come closer together. Reverse and repeat.

REST. 6. Bend the right leg, sale of the foot on the floor. With the right hand grasp the left thigh behind the knee cap. The hand will be held between the upper and lower leg as the knee closes. Turn the head right and rest the right ear on the palm of the left hand. Touch the left ear to the left knee, moving both head and leg. Reverse and repeat.

REST. 7. Position symmetrical to 6. The left hand grasps the right leg and the left ear

rests on the right hand. Touch the right ear to the right knee.

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LESSONS FROM ESHKOL - WACHMAN

MOVEMENT

NOTATION

Reverse and repeat.

REST. 8. Draw up both knees over the chest. With each hand grasp the opposite thigh behind the knee cap, right arm on top. The hands are held between the upper and lower legs. By pulling with the arms, bring the knees and head closer together. The head and back will rise off the floor. Reverse and repeat. Change the arms so that the left is on top, and repeat the previous motion. Turn the face right and rest the right ear on the palm of the left hand. Draw up both knees, touching, over the chest. With the right hand reach across the right thigh and grab the left thigh. The arm will be between the upper and lower legs. Pulling with the right arm, bring the knees and head closer together. Reverse and repeat.

REST. 9. Position as before, hands and face reversed. (Face to the left, with the left ear resting on the palm of the right hand. The left arm holds the legs behind the knees.) Bring head and knees together. Reverse and repeat.

REST. 10. Draw up both knees, touching, over the chest. With each hand, reach across the corresponding thigh and grab the outside of the opposite thigh. The forearms, touching, will touch the back of each thigh and be between the upper and lower legs. Raise and lower the head, torso and knees. The head will come closer to the knees as each rises. Repeat.

REST.

11

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IS

11. Draw up the left leg, sole of foot on the floor. Draw up the right leg and grasp the sole of the foot from the outside with the right hand. With the left hand, grasp the right leg just below the knee cap. Bring up the head, torso and right knee, so that the forehead touches the knee . Reverse and repeat. Release the right hand from the sole of the foot and place it behind the head, palm up. Touch the forehead and right knee, as before. Reverse and repeat. Grasp the sole of the right foot from the outside with the right hand. Place the left hand behind the head, palm up. Touch the forehead and right knee, as before. Reverse and repeat. REST. 12. Draw up the right leg, sole of foot on the floor. Draw up the left leg and grasp the sole of the foot from outside with the left hand . With the right hand grasp the left leg just below the knee cap. Touch the forehead and left knee. Reverse and repeat. Release the foot and place the left hand behind the head, palm up. Touch the forehead and left knee . Reverse and repeat. Grasp the sole of the left foot from the outside with the left hand . Touch the forehead and left knee . Reverse and repeat. REST. 13. Interlace the fingers behind the head . Draw up both knees over the chest, feet off the floor. Touch the right elbow to the left knee, reverse to the floor, then touch the left elbow to the right knee, etc. Make sure the body comes straight up. Repeat, alternating left and right. Touch the right elbow to the right knee and the left elbow to the left knee simultaneously, then reverse to floor, then touch the forehead to both knees, then knees to elbows, etc. Continue, alternately touching the knees with the elbows and the forehead .

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MOVEMENT

NOTATION

Lesson4 1. Lie on the back, legs comfortably apart, hands slightly away from the body. Raise and lower the head and upper torso a few times. REST. 2. Interlace the fingers and place the hands, palms up, on the floor behind the head. The head rests on the palms. Raise the head and hands and upper torso, elbows coming closer together, at the same time drawing up the knees, allowing the feet to slide along the floor until they are lifted. As the feet come up, let the knees hang out to the sides. Reverse and repeat. REST,hands behind the head. 3. Position as in 2. Raise the head, hands and upper torso, elbows coming closer together, and at the same time draw up the knees, straight up, allowing the feet to slide along the floor until they are lifted by the knees. Holding this position, rock the body up and down along the spine. Rock far enough toward the pelvis to touch the tail bone and the feet to the floor. Repeat. Stop, lower the legs and head to the floor but leave the hands behind the head. REST. 4. Position as in 2.

Raise head, hands and upper torso, elbows coming closer together, and at the same time draw the knees straight up, allowing the feet to slide along the floor until they are lifted by the knees, which will be suspended over the chest. Holding this position rock the body up and down along the spine as before, allowing the tail bone and feet to touch the ground. Increase the rocking motion forward. Repeat. Then rock normally. Repeat.

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Let the legs and arms move to the floor with the hands behind the head . REST. 5. Sit up, knees bent, soles of feet touching and outside edges of feet on floor. With

each hand, grasp the front of the ankle of the corresponding foot. Raise and lower the right foot and hand. Repeat. Raise and lower the left foot and hand. Repeat. Raise and lower both feet and both hands, keeping the soles of the feet together. Repeat. Now bend forward at the waist while leaning backwards, and, allowing the feet to slide along the floor until they are lifted by the hands, roll onto the back, then roll back up to sitting . Repeat. Interlace the fingers behind the head, lie down and stretch out the legs. Rest briefly. Raise the head, hands and upper torso, and draw the knees straight up, allowing the feet to slide along the floor until they are lifted by the knees, which will be suspended over the chest. Holding this position, rock up and down along the spine. Increase the rocking motion forward so that the tail bone and the feet touch the floor. Repeat. Continue to rock like this, allowing the tail bone and feet to touch the floor REST. 6. Draw up the knees over the chest, allowing the feet to slide along the floor until they are lifted by the knees . With each hand grasp the lower thigh of the corresponding leg just behind the knee. The hands will be held between the upper and lower leg as the knee closes. Raise the head and upper torso as far as is easy. Holding this position, rock up and down along the spine . Rock far enough forward to allow the tail bone and feet to touch the floor. Repeat. Now change over the hands, so that the right hand holds the left leg and vice versa.

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L ESSONS FROM ESH KO L-W AC HMAN

M OVEMENT

NOTAT ION

Repeat the previous rocking .

REST. 7. Draw up the knees over the chest, allowing the feet to slide along the floor until they are lifted by the knees . Raise up the head and upper torso and place the arms between the legs, arms crossed. The inside of the left wrist faces the inside of the right thigh and vice versa . Holding this position, rock up and down along the spine, allowing the tail bone and feet to touch as you rock up. Repeat. Lie on the back, fingers interlaced behind the head, legs resting on the floor. Raise the head, hands and upper torso, and draw up the legs over the chest. Holding this position, rock up and down along the spine, allowing the feet and tail bone to touch the floor. Increase the motion forward. Continue the rocking motion, with the normal amplitude. Repeat. Now sit up, and interlace the fingers behind the head. Place the soles of the feet together, knees opened out, and feet fairly far away from the body. Bend forward at the waist, allowing the head and hands to drop down, at the same time tilting the (top of the) pelvis back. Reverse and repeat. Now allow the entire upper body and head to drop down, and the elbows to come close together. Continue to let the elbows fall under the influence of gravity until they touch the floor, if easy. Reverse to sitting with the spine approximately vertical and repeat. Again bend forward at the waist, allowing the head and hands to drop, and the elbows to come closer together, and tilt the top of the pelvis back, as you just did above, but straighten up quickly. Repeat. Now reverse the interlacing of the fingers and repeat the last three movements.

REST. 8. Raise the head and torso and draw up the knees over the chest. Grasp the back of each thigh behind the knee with the corresponding hand.

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Holding this position rock up and down as before. The feet and the tail bone should touch on the forward motion.

REST. 9. Raise the head and torso and draw up the knees over the chest. Place the hands between the legs, with the inside of the left wrist facing the inside of the left thigh and vice versa. The wrists are held between the upper and lower legs. Holding this position, rock up and down as before. Now lie on the back, fingers interlaced behind the head and legs stretched out. Raise the head, upper torso and arms , elbows coming close together, and draw the legs straight up over the chest. Holding this position rock up and down as before, allowing the tail bone and the feet to touch the floor. Repeat.

REST.

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MOVEMENT

NOTAT ION

Lesson5 1. Lie on the stomach, legs straight out and comfortably apart. Bend the elbows

and place the right hand on top of the left, palms down. Face left and rest the right ear on the back of the right hand. Leaving the left hand and forearm on the floor, raise the head, neck, torso and right arm together. The right hand and ear continue to touch. Reverse and repeat. Repeat the previous motion, raising the left leg with the head and arm, lowering them to the floor, then raising the right leg with the head and arm, then the left leg, and so on . Repeat the previous exercise, raising only the left leg with the head and arm. REST on the stomach . 2. Position symmetrical to 1. On the stomach, left hand on top of right, facing right. Raise and lower the head, torso and left arm, as before. Repeat. Repeat the previous motion raising first the right leg, then the left leg, with the head and arm . Repeat, lifting each leg alternately. Repeat the previous movement, but raise only the right leg. REST. 3. Position as in 2. On the stomach, left hand on top of right, facing right. Raise and lower the head, torso and left arm as before. Repeat. Repeat the previous motion, but also raise the right leg along with the head and arm. REST. 4. Position as in 2. On the stomach, facing right, left hand on top of right.

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Raise the right leg from the floor and move it left and right as far as is comfortable . Repeat. Return to neutral and lower the leg to the floor. Now raise the left arm and head together, and also the right leg, then lower the head, arm and leg but flex the right foot so that the ball of the foot touches the floor. Then raise the head, arm, and leg again and lower them with the foot extended, touching the instep. The right forearm remains on the floor. Continue, alternately touching the ball and instep of the right foot to the floor. Repeat the previous movement, touching only the instep of the foot to the floor. (Foot extended .) Repeat the previous exercise touching only the ball of the foot to the floor. (Foot flexed). Change over to the symmetrical position : face left, right hand on top of left. Raise the head and right arm, and the left leg together. Reverse and repeat. The instep of the foot touches the floor. Change the position again : face right, left hand on top of right. Raise and lower the head and left arm, and right leg as before. The right instep touches the floor. Repeat. Again reverse the position: Face left, right hand on top of left. Raise and lower the head and right arm, and left leg, as before . The left instep touches the floor. Repeat. Repeat the previous motion, except touch the ball of the left foot to the floor. Again repeat the previous motion, touching the left instep to the floor.

REST. 5. Lie on the stomach, with the right hand on top of the left. Face left and rest the

right ear on the back of the right hand. Now press against the floor with the left forearm and raise the head, right arm and torso up, rotating the body so that the right shoulder rises more than the left and the left side of the pelvis touches the floor. Now lower the head, arm, and torso to the floor while raising the left leg, then reverse, head up while leg down, etc. Repeat.

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LESSON S FROM ESHKOL-WACHMAN

MOVEMENT

NOTATION

Finally raise the head, arm, torso and leg straight up as far as is easy and pause briefly. Relax and rest on the stomach, retaining the initial position. 6. Position as before: right hand on top of left, face to the left and right ear resting on top of the right hand. Raise the head, right hand, torso and left leg up, then lower them to the floor. Repeat. Now change over to the symmetrical position: left hand on top of right, face right. Raise and lower the head, left hand, torso and right leg. Repeat. Change the hands so the right hand is on top. Continue to face to the right. The left ear is resting on the back of the right hand. Raise the head, right hand, and torso up, keeping the left forearm flat on the floor. Reverse and repeat. Repeat the previous movement, alternately raising the right and left legs with the head . Repeat the previous movement, raising only the left leg. Change over to the symmetrical position: left hand on top of right, face left. The right ear rests on the back of the left hand. Raise the head, left arm, torso and right leg as before. Reverse and repeat. Change the hands over so that the right hand is on top, but continue to face left. Bend both knees at a right angle the soles of the feet face the ceiling and the thighs are close together. Raise the head, right hand, and torso as before, and look over the left shoulder at the sole of the left foot. Reverse and repeat. Lower both legs to the floor and rest on the stomach. 7. Place the left hand on top of the right and rest the left ear on the back of the

left hand.

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Bend both knees at a right angle as before, thighs close together. Raise the head, left hand, and torso, and look over the right shoulder at the right foot. Reverse and repeat. REST without changing the initial position . 8. With the knees still bent, flex and extend both feet together. Continue, and accelerate. Repeat . Now stop, and straighten out the legs, with the insteps of the feet lying on the floor. REST, lying on the stomach. 9. Place the left hand, palm down, on top of the right hand, palm up, which rests on the floor. Face left and rest. The right ear is on the back on the left hand. Raise and lower both legs, alternating . Continue, going faster and faster. The legs remain straight. Now go more and more slowly. Finally, set both legs on the floor and rest, lying on the stomach . 10. Place the left hand on top of the right, both palms down. Rest the forehead on the back of the left hand. Raise the head, both hands and torso as a unit, looking up as far as possible with the eyes. Reverse and repeat. Now change the hands over, right hand on top ofleft, and repeat the previous movement. Now raise both legs up, bending at the waist so that the lower part of the pelvis lifts also. The legs are straight. Reverse and repeat. Note how the weight shifts as the legs move. Now place the left hand on top, palms down, and face right. The left ear rests on the back of the left hand . Raise the head, left hand, torso and right leg as before. Reverse and repeat. Change the hands over right on top of left, palms down, but continue to face right. Repeat the previous movement, raising the head, right hand, torso and right leg together. Now turn the head to face left. The right ear touches the back of the right hand . Raise and lower the head, right hand, torso and left leg. Repeat.

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LESSONS FROM ESHKOL - WACHMAN

MOVEMENT

NOTATION

Change the hands over, so that the left is on top of the right, but continue to face left. Raise and lower the head, left hand, torso and left leg. Repeat. REST,lying on the stomach . 11. Interlace the fingers and rest the forehead on the backs of the hands placed palms down on the floor. Raise the head, hands, torso, and both legs to form a bow shape. Rock forward and back along your stomach. Repeat. Interlace the fingers the unfamiliar way and repeat the previous movement. REST. 12. Lying on the back, interlace the fingers behind the head . Lift the head, hands, and upper torso, and draw up the legs over the chest. Very slowly rock left and right, gradually moving more until both sides of the body touch the floor as you rock. REST.

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LESSONS FROM ES H KO L- W A CHM AN MOVEMENT

NOTATION

Lesson6 1. Lie on the back and interlace the fingers. Place the palms of the hands near the top of the head, one inch away, with the thumbs resting on the floor. Draw up the legs, knees opened out and place the soles of the feet together, with the out side edges resting on the floor. Keeping the elbows at the same angle, move the hands up. Continue down toward the feet until the hands touch the stomach . The hands describe an approximate semicircle. Reverse and repeat. Keeping the knees at the same angle, raise the feet as far as is easy. Reverse and repeat. Repeat the preceding movement, and also raise the head along with the feet. The hands remain on the floor. Repeat. Now raise the feet, head and upper torso, and hands all together. The hands remain in the same position with respect to the head. Reverse and repeat.

REST. 2. Position as in 1. Leaving the torso fixed on the floor, twist the pelvis a little so that the feet slide along the floor to the right. Reverse and repeat. Now slide the torso a little to the right so that the hands and head move along the floor to the right. Reverse and repeat. Now combine the two previous motions, bending to the side at the waist and allowing both the pelvis and torso to slide along the floor. The feet and hands will come a little closer together to the right. Reverse and repeat. Rest briefly, then reverse the interlacing of the fingers and repeat the previous motions from the beginning of 2, moving to the left. Finally, move as before as far as is easy from left to right, sliding the hands and feet along the floor, bending at the waist. Repeat.

REST.

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3. Lie on the stomach, right ear on the floor. Interlace the fingers and rest the little fingers on the floor, just above the head . Open the legs and bend the knees so that the soles of the feet touch. Raise and lower the hands from the floor. Repeat. Leaving the head still on the floor, slide the arms left and right so that each upper arm touches the head. Repeat. Raise and lower the hands from the floor. Repeat. Raise and lower the head from the floor. Repeat. Raise and lower the head, torso and hands from the floor, keeping the hands in the same position with respect to the head. Repeat. REST. 4. Repeat 3, with the left ear on the floor.

5. Lie on the stomach as before, fingers interlaced just over the head, and soles of the feet together, and face to the right, left ear on the floor. Raise the head slightly off the floor. Now slide the torso and hands left, bending at the waist, and back to center . The head will move also. Reverse and repeat. Stop and rest the head on the floor. Raise the thighs and head slightly off the floor. Now bend at the waist so that the feet and hands and head move left, then back to center. Repeat, and then rest the head and legs on the floor. Raise the thighs slightly off the floor. Keeping the torso fixed, bend at the waist so that the feet move left, then back to center. Repeat, then rest the legs on the floor. Raise the thighs and head slightly off the floor. Now bend at the waist so that the feet, hands and head move left, then back to center. Repeat. Turn the face to the left and rest briefly, then repeat from 5 above (with face left), moving to the right. Rest briefly lying on the stomach. Now combine the previous motions as follows: raise the head and thighs off the floor and hold. Bend at the waist so that the head and hands and torso and feet all move left, and simultaneously face to the right. Then bend the other way, moving right, and simultaneously face left. Repeat. REST.

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LESSONS FROM ESHKOL-WACHMAN

MOVEMENT

NOTAT ION

6. Lie as at the beginning of the lesson: on the back, the hands interlaced overhead and the soles of the feet together. By pushing against the floor with the upper arms, raise and lower the head. Repeat. Bend the knees more, drawing the feet up closer to the body. Leave the soles together. Push against the floor with the feet, raising the pelvis and thighs up as high as is comfortable. The torso stays fixed on the floor. Again press against the floor with the upper arms and raise and lower the head . Repeat. With the pelvis still up, raise and lower the head, torso and hands, keeping the hands in the same position with respect to the head. Repeat. REST. 7. Lie on the back as before: fingers interlaced overhead, soles of the feet touching .

Raise the head and both feet from the floor. Raise the legs as far as is easy so that the feet describe an arc of a circle. Reverse and repeat. REST. 8. Position as before, lying on the back, fingers interlaced overhead, soles of the feet touching . Raise the head, hands, torso and feet from the floor, at the same time turning slightly onto the right side, and bring the right elbow and knee together. Reverse and repeat. REST. 9. Repeat 8, touching the left elbow and knee while turning left. REST. 10. Alternate 8 and 9. REST. 11. Position as before, lying on the back, fingers interlaced overhead, and soles of

the feet touching . Raise the head and torso, and hands and feet so that the hands touch the feet, at the same time rolling slightly to the right. Reverse and repeat.

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Repeat the preceding motion, turning alternately to the left and to the right. REST. 12. Position as before, lying on the back, fingers interlaced overhead, and soles of the feet touching. Raise the head, torso, hands and feet straight up so that hands touch the feet. Reverse and repeat. REST. 13. Lie on the stomach, as before : fingers interlaced overhead, and the soles of the feet touching . Rest the forehead on the floor. Raise and lower the pelvis and thighs . Repeat. Raise and lower the pelvis, thighs, head, torso and hands . Only the stomach remains in contact with the floor. Repeat. Now raise head, hands, torso, pelvis and thighs and hold. From this position rock left and right about 45 degrees each way. Repeat. Set everything back down on the floor. Now raise and lower the pelvis, thighs, head, torso and hands as before. Repeat. Roll onto the back, keeping the same position . Moving as before, bring the hands and feet together. The soles of the feet remain together. Reverse and repeat. REST.

25

LESSONS FROM ESHKO L- WACHMAN

MOVEMENT

NOTAT ION

Lesson7 1. Lie on the back. Interlace the fingers and rest the thumbs on the floor just over the head. Draw up the legs and place the soles of the feet together, the outside edges resting on the floor.

Moving only the shoulder joint, (angle of elbows remains fixed) raise and lower the hands. The motion of the hands is an arc of a circle. Repeat. Moving only the hip joint, (angle of knees remains fixed) raise and lower the feet. The motion of the feet is an arc of a circle. Repeat. Repeat the previous movement, raising the head as far as is easy along with the feet. Now raise the head and torso, and hands and feet as before, keeping the hands in the same position with respect to the head . Reverse and repeat.

REST. 2. Lie on the stomach, forehead on the floor. Interlace the fingers and rest the small fingers on the floor just above the head . Open the thighs a little and place the soles of the feet together. Raise and lower the head. Repeat. Raise and lower the hands and arms as far as is easy. Repeat. Raise and lower the pubic bone and thighs as far as is easy. Repeat. Repeat the preceding movement, also raising the head. Raise and lower the head and hands, keeping the hands in the same position with respect to the head, and also raise the thighs and pubic bone. Only the waist remains on the floor. Repeat.

REST. 3. Position on the back as in 1. Hands together overhead, soles of feet touching. Keeping the torso still, rotate the pelvis a little to the right and back to center. The left hip joint rises and the right lowers.

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Repeat the preceding motion, pressing against the floor with the left arm, moving far enough to press the right thigh to the floor. Repeat. Repeat the preceding movement, also raising the head . Rest briefly, leaving the hands and feet as they are. 4. Repeat 3 above, moving the pelvis to the left. Rest, leaving the hands and feet as they are. 5. Position is still as in 1, on back . Keeping the torso still, rock the pelvis left and right, raising the head as the pelvis goes to the side, and lowering it in the center. Press with the left arm to assist the pelvis moving right and vice versa. Press the right thigh to the floor as the pelvis moves right, and vice versa. The feet remain on the floor. Repeat. REST. 6. Turn over and lie on the stomach as in 2, fingers interlaced over the head, soles of feet touching, and left ear on the floor. Rotate the left upper arm so that the hands and right elbow rise up, at the same time raising the head and twisting the torso so that the right shoulder rises. The hands do not move with respect to the head. Reverse and repeat. Repeat the preceding movement to the opposite side, raising the left elbow. REST,leaving the hands and feet as they are. 7. Turn the head so that the right ear rests on the floor. Moving as before, rotate the right upper arm so the hands and left elbow rise up, raising the head and twisting the torso. Repeat. Now repeat the preceding motion, raising first the right arm, then the left, then the right, etc. Also raise the head and turn the face to look at the rising elbow. Touch the floor with the head facing the elbow which was up, then turn the head 180 degrees to face the other elbow as it begins to rise. Repeat. REST. 8. Lie on the stomach as in 2, with the right ear on the floor. The fingers are interlaced overhead, and the soles of the feet are touching.

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LESSONS FROM ES HKOL-WACHMAN

MOVEMENT

NOTAT ION

Keeping the torso still, rotate the right upper leg about its own long axis so that the left leg lifts off the ground. The feet remain together. Let the pelvis rotate to help the leg rise. The right leg presses into the floor. Reverse and repeat. Face right, left ear on the floor, and rest. 9. Repeat 8, with the left ear down, rotating about the left leg, and raising the right leg.

REST. 10. Turn and lie on the stomach, hands and feet as before.

Now combine 8 and 9 as follows: facing right, raise and lower the right leg, rotating the left leg. Then lift the head, face left and rest the right ear on the floor. Now raise and lower the left leg, rotating the right leg. Then lift the head, face right and rest the left ear on the floor. Then raise and lower the right leg, etc. Repeat. REST. 11. Lie on the back as in I, fingers interlaced overhead, and soles of the feet together. Rotate the left upper arm about its own long axis, raising the right arm and the hands, at the same time raising the head and torso straight up and rotating the torso a little to the left. Reverse and repeat. Repeat the preceding motion on the opposite side. Combine the preceding 2 motions, alternating left and right.

REST,leaving the limbs as they are. 12. Position is still on the back, as in 1. Rotate the right upper arm about its own long axis, as before, and raise the head and torso, twisting a little to the right, at the same time bringing the left elbow in toward the center line of the body and raising both feet by means of a hip motion only, so that the left elbow comes closer to the left knee. Reverse and repeat.

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Repeat the preceding movement on the opposite side: the right elbow and knee approach each other. Alternate the 2 preceding motions, bringing the left elbow and knee together, then the right, and so on. REST. 13. Lie on the stomach as in 2, with the left ear on the floor, and the fingers interlaced the unfamiliar way. Rotate the left upper arm about its own long axis so as to raise the right elbow and the hands off the floor. At the same time, raise the head, twist the upper body right (right shoulder rises) and press the right thigh into the floor, raising the left thigh off the floor. Reverse and repeat. REST,leaving the hands and feet as they are. 14. Position is still on the stomach. Turn the head and rest the right ear on the floor. Repeat 13 on the opposite side: left elbow and right thigh rise from the floor. REST,hands and feet as they are. 15. Position is still on the stomach, as in 2. The right ear still rests on the floor. Combine the previous 2 motions as follows: raise the right elbow and left thigh while turning the head from left to right. Come back to the floor with the head facing right. Then raise the left elbow and right thigh while turning the head to the left. Come back to the floor with the head facing left. Then raise the right elbow and left thigh, and so on. Repeat. REST,hands and feet as they are. 16. Position on the stomach as in 2. The right ear rests on the floor. Repeat 15, reversing the head motions, as follows: Raise the left elbow and right thigh while turning the head from left to right. Assist by twisting the trunk left (left shoulder rises). Come back to the floor with the left ear on the floor. Then raise the right elbow and left thigh while turning the head from right to left, and twisting the trunk right. Come back to the floor with the right ear on the floor, then raise the left elbow, and so on. Repeat. REST.

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LESSONS FROM ESHKO L-W ACHMAN

MOVEMENT

NOTATION

17. Position on the stomach , as in 2. The forehead rests on the floor. Raise and lower the head, hands, torso and thighs. The pubic bone lifts clear off the floor and the hands remain in the same position with respect to the head. Only the belly remains on the floor. Repeat. Raise and lower the head, thighs and pubic bone as far as is easy. Repeat. Raise and lower the arms, hands, thighs and pubic bone. Repeat.

REST. 18. Position on the back, as in 1. Rotate the right forearm about its own long axis in such a way as to raise the hands and left elbow from the floor, at the same time turning onto the right side. Continue and slide the right leg and arm along the floor until the right elbow and knee touch. Reverse the movements back to center, then continue moving symmetrically to the left, touching the left knee and elbow. Repeat, alternating left and right.

REST. 19. Position on the back, as in 1. Rotate the right forearm about its own long axis in such a way as to raise the hands and left elbow from the floor, at the same time turning onto the right side. Continue, raising the head a little and sliding the right arm and thigh along the floor until the hands touch the feet. Reverse the movement back to center, then continue moving symmetrically to the left, touching the hands to the feet on that side. Repeat, alternating left and right.

REST. 20. Position on the back, as in 1. By means of a hip movement (i.e., knees remain at a constant angle) lift the feet up over the chest, and at the same time lift the head. Reverse and repeat.

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By means of a shoulder and hip movement (i.e., elbows and knees remain at a constant angle), raise and lower the hands and feet. Repeat. Repeat the previous motion, raising the hands and feet, and continue on, raising the head and torso and bending the knees and elbows until the hands and feet touch. Repeat. Repeat the previous movement, turning a little onto the right side as you rise up. Repeat. Repeat the previous movement, turning a little onto the left side as you rise up. Repeat. Finally, repeat the previous movement, rising straight up.

REST.

25

LESSONS FROM ESHKOL-WAC

H MAN

MOVEMENT

NOTATION

Lesson8 1.

Lie on the right side, right arm straight out in front, at a right angle to the body, with the outside edge of the arm resting on the floor. Stretch out the right leg, in line with the body, resting on the floor. Draw up the left leg, bending the knee, until the thigh is at a right angle to the torso and also the lower leg. The inside edge of the lower leg and foot rest on the floor. Raise the left arm straight up, palm facing towards the front (small finger closest to feet). Rest the back of the head on the floor and look at the left hand . Keeping the left arm straight and the eyes on the hand, lower the left arm to the left toward the floor, keeping the arm at a right angle to the body. Assist by twisting the head and upper torso to the left (left shoulder blade approaches the floor) . The pelvis is immobile. Raise the left arm back up to the initial position . Repeat. REST.

2. Position symmetrical to 1: on left side, right leg drawn up, right arm vertical, left leg straight. Lower the right arm down to the right, symmetrically to the previous motion, assisting with the head and torso. The eyes look at the right hand. Reverse and repeat. REST. 3. Position as in 1, lying on the right side. Moving as before, lower the left arm towards the floor, keeping the eyes on the hand . Assist by twisting the head, torso and pelvis left until the left shoulder and arm touch the floor. The left knee will come off the floor, but the left foot should remain on the floor. Reverse and repeat. Stop with the arm and shoulder resting on the floor. Now raise the left arm and shoulder a very little bit, at the same time twisting the pelvis right so that the left knee touches the floor. Reverse and repeat. Continue, and accelerate .

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REST. 4. Position as in 2, lying on the left side .

Repeat 3, moving symmetrically, with the right arm. REST. 5. Position as in 1, lying on the right side, eyes fixed on the upraised left hand . Lower the hand to the left, as before, assisting by turning the pelvis and torso left. But now turn the head to the right, breaking eye contact with the hand . Turn until the hand and left shoulder touch the floor, then reverse back to the starting position, again looking at the hand. Repeat. Continue and accelerate. Now lower the hand as before, assisting with the torso and pelvis by twisting left, but do not involve the head and eyes. Then, twist the pelvis and torso left and right so that the left hand and arm move up and down a little off the floor, and the left knee moves down and up off the floor. Repeat. Pause briefly with the knee touching the floor and the left hand and arm suspended just off the floor. The left shoulder blade also should be slightly off the floor. Rock the pelvis left and right so that the left knee rises and then touches the floor. Repeat. REST. 6. Position as in 2, lying on the left side, eyes fixed on the upraised right hand. Repeat 5, moving symmetrically. REST. 7. Lie on the right side with the right leg extended straight down and the left knee and thigh bent at right angles . The left foot and lower leg rest on the floor. Interlace the fingers and place the palms of the hands against the back of the head. The head faces straight up. The right arm and shoulder blade touch the floor, and the left arm is passive, hanging just above the floor. Thus, the plane of the pelvis is almost 90 degrees from the plane of the shoulders.

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LESSONS FROM ESHKOL -WACHM AN MOVEMENT

NOTATION

Begin to twist the head, torso and pelvis left until the left knee and right elbow rise from the floor. Continue twisting until the left shoulder blade and arm touch the floor, and look at the left elbow. Reverse back to the starting position and repeat. The left foot remains still on the floor. Repeat the previous movement, twisting left, but as you turn back to the right, continue to twist the head as far as is easy and look at the right elbow. Then twist left, turning the head to look at the left elbow, and so on. Repeat. Repeat the previous movement, but reverse the head motion, so that as the pelvis and torso twist left and the left arm touches the floor, the head turns right and the eyes look at the right elbow. Then, as the pelvis and lower torso twist right and the right arm touches the floor, the head turns left to look at the left elbow. Repeat.

REST. 8. Position symmetrical to 7, fingers interlaced in the unfamiliar way. Repeat 7, moving symmetrically .

REST. 9. Position as in 7: On the right side, fingers interlaced behind the head . Raise the head and upper torso straight up, assisting with the hands, and look at the right foot. As you rise up the elbows will come closer together and touch, the pelvis will twist left a little and the left knee will rise off the floor. Reverse and repeat. Raise the head, torso and hands straight up, as before, and look at the right foot. Holding the head up, twist the pelvis right until the left knee touches the floor, then lower the head, hands and torso. Repeat. Now raise the head, hands and torso straight up, as before, and look at the right foot. Holding the head up, twist the pelvis left and right so that the left knee moves up and down off the floor. Repeat, moving only the pelvis and left leg.

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Lower the head, hands and torso to the floor. Leaving the upper body still, rock the pelvis left and right so that the left knee moves up and down off the floor. Repeat. REST. 10. Position symmetrical to 7: on the left side, fingers interlaced the unfamiliar way. Raise the head and upper torso straight up, assisting with the hands, and look at the left foot. The elbows touch and the pelvis twists right, lifting the right knee off the floor. The right foot stays where it is on the floor. Reverse and repeat. Now raise the head, hands and torso and look at the left foot as before, and hold. Rock the pelvis right and left so that the right knee moves up and down off the floor. Repeat. REST. 11. Lie on the right side, right leg stretched out in line with the body, left knee and thigh bent at right angles. The left foot is resting on the floor. The right arm is at a right angle to the body, lying along the floor to the front. The left arm lies along the left side of the body, with the inside of the arm touching the side. Make a fist with the left hand. Keeping the eyes fixed on the left hand, and the left arm straight, begin to move the left hand forward and up in a circle along the floor, at the same time twisting the head, torso and pelvis left. The left knee will begin to rise from the floor. Time the motion so that as the left shoulder touches the floor, the arm will have completed 270 degrees of the circle. At this point the left arm is pointing straight backward . Continue moving the arm down and twist the head, torso and pelvis back to the right to arrive at the starting position. Move the left arm over the body, and continue, with the hand describing a continuous circle. Repeat, accelerating. Stop in the initial position. Repeat the previous motion, moving the left arm counter clockwise. (Start by moving back and up.) The eyes remain fixed on the hand as it moves. REST.

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LESSONS FROM ESHKOL -W ACHMAN MOVEMENT

NOTATION

12. Position symmetrical to 11, lying on the left side, right leg bent, etc. Repeat 11, moving symmetrically, with the right hand describing clockwise and counter clockwise circles.

REST.

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LESSONS FROM ESHKOL - WACHMAN

MOVEMENT

NOTAT ION

Lesson9 1. Lie on the stomach. Place the right hand on top of the left, palms down, and rest

the right ear on the back of the right hand. Bend the knees at right angles, legs touching. Flex and extend both feet, together. Repeat. Flex both feet, together, and pause. Relax the feet. Holding the torso still on the floor, twist the pelvis to the left. Keep the legs touching, as if they were tied together. The left leg will lift off the floor and the feet will move down toward the right. Reverse and repeat. Allow the feet to move down towards the floor on the right as before and hold. The right foot should touch the floor, if easy. Pause. Rotate the left thigh about its own long axis so that the left foot moves back toward the center, away from the right. Reverse and repeat. Now rotate the left thigh, as before, moving the left foot away from the right. Then rotate the pelvis back to the right until the right lower leg just lifts dear of the floor. Reverse the pelvic movement, lowering the right leg, then reverse the movement of the left leg, until the feet touch . Repeat. Continue, and accelerate. Stop, and pause briefly with the legs down toward the right. REST. 2. Position symmetrical to 1. Left hand on top of right, palms down, and the left ear resting on back of the left hand. The knees are at right angles, legs touching. Repeat 1, moving symmetrically, to the left.

REST. 3. Position as in 1: right hand on top of left, facing left. Holding the torso still, twist the pelvis right. Keep the legs touching. The right leg will rise off the floor and the left foot and left side of the pelvis will touch the floor. Pause briefly like this.

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Now rotate the right thigh about its own long axis as far as is easy so that the right foot moves away from the left. Reverse and repeat, accelerating.

REST. 4. Position as in 2: left hand on top of right, face right. Repeat 3, moving symmetrically, to the right.

REST. 5. Lie on the stomach and bend the knees, with the legs touching and the knees

bent at right angles. Rest the right ear on the floor, interlace the fingers and rest the palms of the hands on the left side of the head . Rotate the legs, together, down to the right as before. Reverse and repeat. Rotate the legs right as in the previous motion and hold. Now rotate the left thigh about its own long axis, moving the left foot as far from the right foot as is easy. Reverse and repeat. Continue, and accelerate.

REST. 6. Position symmetrical to 5: left ear on the floor, fingers interlaced the unfamiliar way and palms of the hands resting on the right side of the head, knees bent, and legs touching. Repeat 5, moving symmetrically, to the left.

REST. 7. Position as in 5: fingers interlaced on the left ear. Holding the torso still, let the legs drop down to the left as before . Pause briefly. Now twist the torso right (right shoulder up) as far as is easy so that the right elbow rises from the floor and the left foot is pressed down onto the floor. Reverse and repeat. Repeat the previous motion, once, and pause with the right elbow raised and the foot pressed onto the floor. Hold this position while rotating the

25

LESSONS FROM ESHKO L- WACHMAN

MOVEMENT

NOTAT ION

right thigh to move the right foot as far to the right as is easy. Reverse and repeat.

REST. 8. Position as in 5: fingers interlaced on the left ear. Holding the torso still, let the legs drop down to the left as before. Press the left foot into the floor and pause. Raise and lower the left elbow as far as is easy. Repeat. Repeat the previous motion and as the elbow rises twist the right thigh so as to move the right foot away from the left as far as is easy. Reverse and repeat. Continue, accelerating.

REST. 9. Position symmetrical to 5: fingers interlaced the familiar way on the right ear, knees bent and legs touching each other . Let the legs drop down to the right as before, and press the right foot into the floor. Now raise and lower both elbows from the floor. Repeat. Lift both elbows and hold. Rotate the left thigh as far as is easy, moving the left foot away from the right. Reverse and repeat.

REST. 10. Lie on the stomach, with the right ear on the floor, fingers interlaced the familiar way, and the palms of the hands resting on the left side of the head. Bend the knees and drop the feet down to the right. The right foot rests on the floor. Raise and lower the left leg. The lower leg remains parallel to the floor. Repeat. Repeat the previous movement, also raising both elbows. Raise only the left leg, as before, accelerating. Repeat.

REST. 11. Position symmetrical to 10, fingers interlaced the unfamiliar way on the right

side of the head. Bend the knees and drop the feet down to the left. The left foot

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rests on the floor. Raise and lower the right leg, and both elbows, together . The lower leg remains parallel to the floor. Repeat. Raise and lower only the elbows, accelerating . Repeat. Raise and lower only the leg, accelerating . Repeat.

REST. 12. Lie on the stomach, with the right ear on the floor, the fingers interlaced, and the palms resting on left side of the head . Bend the knees at right angles, legs touching . Holding the torso still, rotate the pelvis onto its left side, dropping the left foot to the floor, and at the same time moving the right leg away from the left so that the thighs remain in the same plane and the lower legs remain parallel. Reverse and repeat. Repeat the previous motion, also twisting the torso along with the pelvis and lifting the right elbow off the floor. Continue and accelerate. Holding the torso still, let both legs drop down to the left together as before. The left foot rests on the floor. Raise and lower the right leg, as before, fast. Repeat.

REST. 13. Position symmetrical to 12, fingers interlaced the unfamiliar way on the right side of the head . Repeat 12, moving symmetrically .

REST. 14. Lie on the stomach . Place the left hand on top of the right, palms down, and rest both arms on the floor. Rest the right ear on the back of the left hand. Bend the knees, legs touching, and drop both feet down to the right, as before . The right foot rests on the floor. Holding the torso still, lift the head and turn it from left to right, and at the same time change the hands over so that the right is on top . Rest the left ear on the back of the right hand. Now, holding the legs together, rotate the pelvis, moving the feet from right to left so that the left foot rests on the floor. Then lift the head and turn it back to the left.

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LESSONS FROM ES HKOL- W ACHM AN MOVEMENT

NOTAT ION

Change over the hands and rest the right ear on the back of the left hand . Then rotate the legs back to the right, arriving at the initial position. Repeat, moving the head and hands, then the legs, then the head and hands, and so on.

REST.

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LESSONS FROM ESH KO L-W ACHMAN

MOVEMENT

NOTAT ION

Lesson10 1. Lie on the back, arms resting on the floor alongside the body . Bend the right

knee so that the sole of the foot rests on the floor. The left leg remains stretched out on the floor. Rotate the pelvis left (right hip rises) and back to center . The right foot and lower leg are immobile, but the right thigh will rise some. Reverse and repeat. Face to the left, place the back of the right hand on the right ear and place the back of the left hand on the palm of the right hand. The elbows will rest on the floor. Repeat the previous motion, rotating the pelvis left and back to center. Leaving the hands as they are, turn the head and face right. The back of the right hand now rests on the left ear. Rotate the pelvis left and back to center as before . Repeat. REST. 2. Draw up the left leg so that the sole of the foot is resting on the floor. Position is now symmetrical to 1. Rotate the pelvis right and back to center as before. Repeat. Face right, put the back of the left hand on the left ear, and the back of the right hand on the palm of the left hand. The elbows are on the floor. Rotate the pelvis right and back to center as before. Repeat. Leaving the hands as they are, turn the head and face left. Rotate the pelvis right and back to center as before. Repeat. REST. 3. Lie on the back, and face right. Place the back of the right hand on the left ear and the back of the left hand on the palm of the right hand. Both elbows touch the floor. Bend the right knee, so that the sole of the right foot rests on the floor. Cross the left leg over the right. The left foot is suspended in the air. Twist the pelvis left (right hip rises) as far as is easy, and allow the legs to drop

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down toward the floor on the left side. The left leg presses against the right. Reverse and repeat. REST. 4. Face left, and put the back of the left hand on the right ear, and the back of the right hand on the palm of the left. Bend the left knee so that the foot is standing, and cross the right leg over the left. Twist the pelvis right and allow the legs to drop to the right as far as is easy. Reverse and repeat. REST. 5. Lying on the floor, twist the head left and right as far as is easy. Repeat. Face right, rest the back of the right hand on the left ear, and rest the back of the left hand on the palm of the right. Leaving the left leg on the floor, raise the right leg straight up. The leg is straight and almost perpendicular to the floor, inclined slightly towards the head . Holding the right leg straight, rotate the pelvis left (right hip rises) until the right foot touches the floor on the left side. Reverse and repeat. REST. 6. Face left, rest the back of the left hand on the right ear and rest the back of the right hand on the palm of the left. Raise the left leg straight up overhead. Rotate the pelvis right until the left foot touches the floor on the right side. Reverse and repeat. REST. 7. Face right, with the back of the right hand on the left ear, and the back of the

left hand on the palm of the right. Bend the left leg, so that the sole of the foot rests on the floor. Twist the right leg right, so that the outside edge of the foot touches the floor. Push the right foot down by means of a pelvic movement. The foot will slide along the floor away from the head . Reverse and repeat. REST.

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LESSONS FROM ESHKOL-WACHMAN

MOVEMENT

8. Position symmetrical to 7. Repeat 7 symmetrically, moving the left foot.

REST. 9. Rotate the head left and right as far as is easy.

REST.

NOTATION

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LESSON S FROM ESHKOL-WACHMAN

MOVEMENT

NOTATION

Lesson11 1. Stand up. Bend forward , bending the knees, until the hands rest on the floor.

The hands and feet should form an approximate rectangle on the floor. The weight should be evenly distributed over the hands and feet. Do not arch the back upwards. Raise and lower the right hand from the floor. Repeat. Raise and lower the left hand from the floor. Repeat. Raise and lower the right foot from the floor. Repeat. Raise and lower the left foot from the floor. Repeat. REST. 2. Position as in 1, on all fours, knees bent. Raise and lower the right and left hands, alternating. Repeat. Raise and lower the right and left feet, alternating. Repeat. Raise and lower the right hand and foot, together . Repeat. Raise and lower the left hand and foot, together. Repeat. REST. 3. Position as in 1, on all fours, knees bent. Raise and lower the left foot and right hand, together . Repeat. Raise and lower the right foot and left hand, together. Repeat. Raise and lower both hands, then both feet, then both hands, etc. Repeat. The arms should be vertical when they support the weight alone and the feet are in the air. Raise and lower the right hand and foot, then the left hand and foot, then the right hand and left foot, then left hand and right foot, then both feet. Pause briefly, then repeat. REST. 4. Position as in I, on all fours, knees bent. Allow the torso to relax, so that the

stomach hangs down .

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Raise the right foot from the floor, bend the right knee and rotate the body in such a way that the right knee crosses over the line between the left hand and foot. The outside of the right leg will rest on the floor, as will the right buttock, and you will be sitting facing left. Reverse and repeat. REST. 5. Repeat 4 moving symmetrically, raising the left foot and facing right.

REST. 6. Position as in 1, on all fours, knees bent. Combine 4 and 5, turning alternately left and right. Do not stop in the middle. Repeat. Stop on all fours. Now repeat 5, raising the left foot and facing right but begin the motion with a hop, lifting both feet from the floor, then pivoting right as the right foot returns to the floor and finally sitting on the left buttock. Return to the initial position, without the hop, and repeat. Now go from left to right as in the beginning of 6, but as you come up from sitting toward the all fours position, hop so that both feet are off the floor and the weight is supported only by the hands . The pelvis will swivel continuously on around and the opposite leg will come down to the floor as you sit on the other side. Repeat. Continue and accelerate. REST. 7. Position as in l, on all fours, knees bent. Raise the left hand from the floor. Moving as before, raise the right foot from the floor, bend the right knee and turn to the left, sitting on the right leg and buttock. Then reverse the motion back to the starting position, set the left hand on the floor, raise up the right hand and sit facing right, bending the left knee. Continue, alternating left and right. Stop in the all fours position, both hands and both feet on the floor. Lift the left hand and right foot from the floor, bend the right knee and turn to the left as before, but do not sit down . Keep the right leg off the floor. You are now balanced on the right hand and left foot.

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Rock the pelvis back up towards the starting position, then back down. Continue, augmenting the size of the motion up.

REST. 8. Position as in 1 on all fours, knees bent. Lift the right hand and left foot from the floor, bend the left knee and turn to the right as before, but do not sit down. Keep the left leg off the floor. Rock the pelvis back up towards the starting position, extending both legs slightly, but not allowing the left foot to touch the ground, then rock back down. Continue, rocking the pelvis up only as far as the starting position. Repeat, fast.

REST. 9. Position as in 1 on all fours, knees bent. Repeat 8, moving symmetrically, and facing to the left.

REST. 10. Position as in 1, on all fours, knees bent. Raise the left hand and right foot and sit down facing left, as before. Then reverse back to the initial position and continue on, raising the right hand and left foot and sitting facing right, reverse and sit left, and so on. Continue, fast. Stop on all fours. Raise the left hand and right foot and sit facing left, then raise the right hand and roll onto the back, bringing the legs over the chest. Roll far enough to touch the back of the head to the floor, then reverse the motion, rolling up to sitting and placing the right hand on the floor and finally coming back up to all fours. Repeat. Repeat the previous movement starting from a standing position as follows: stand, feet comfortably apart. Bend the knees and lean forward until both hands touch the floor. Then raise the left hand and right foot and sit facing left, and so on . Reverse back to standing . Repeat.

REST.

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11. Stand up, feet comfortably apart.

Repeat the previous motion moving symmetrically : Go onto all fours, raise the right hand and left foot and sit facing right, raise the left hand and roll onto the back, then reverse to standing . Repeat. REST. 12. Position as in 1, on all fours, knees bent.

Raise and lower the right and left hands, alternating . Repeat. Raise and lower the right hand and left foot, together. Repeat. Raise and lower the left hand and right foot, together. Repeat. Raise and lower both hands, together . Repeat. Raise and lower both feet, together. Repeat. Raise and lower the left hand and foot, together. Repeat. Raise and lower the right hand and foot, together. Repeat. REST.

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Lesson12 1. Stand up. Lean forward, bending the knees, and place the hands on the floor.

The hands and feet should form a rectangle. The shoulders are closer to the floor than the hips and the neck is relaxed. Raise and lower the right hand from the floor. Repeat. Raise and lower the left hand from the floor. Repeat. Raise and lower the left foot from the floor. Repeat. Raise and lower both feet, alternating. Repeat. Raise and lower the right hand and foot, together. Repeat. Raise and lower the right hand and left foot together . Repeat. Raise and lower the left hand and right foot together. Repeat. Raise and lower both hands from the floor, then both feet, then both hands, etc. Repeat.

REST. 2. Position as in 1, on all fours, knees bent, head passive. Lift the left hand and right foot from the floor, bend the right knee and cross it over the line between the left foot and hand, while twisting the body left. You will be sitting on the right leg and buttock, facing left. Reverse the motion to come back to all fours and continue on symmetrically, lifting the right hand and left foot and sitting on the left leg facing right. Reverse again and continue on, alternating, left to right. Repeat, accelerating. Repeat the previous motion, "hopping" through the center: as you come up from sitting lift both feet clear of the floor and twist the pelvis over to the other side and sit down . Repeat, accelerating.

REST.

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3. Position as in l, knees bent, on all fours, head and neck passive. Repeat the previous motion, straightening the leg which you sit on: lift the right foot and twist the pelvis left as before . As the buttocks approach the floor straighten the right leg and rest it on the floor. You will be looking in the direction of the leg. Both hands remain on the floor. Now reverse back to all fours and continue on, raising and straightening the left leg and facing right. Repeat, alternating left and right. Repeat the previous motion, bringing the right leg close to the left hand as you face left, and vice versa. Repeat. REST. 4. Position as before, on all fours. Move the hands a little closer together so that the upper arms are almost vertical. The hands should be a little forward of the head. Repeat the previous motion, but bring the right leg close to the toes of the left foot as you sit facing left, and vice versa. Repeat, alternating left to right. Stop in the all fours position. Adjust the position by bringing the hands back under the shoulders and apart from each other a little, and spread the feet a little wider apart. Repeat the previous motion . REST. 5. Position as in 1, on all fours, knees bent, and head passive. Move from left to right as before, straightening the right leg on the floor as you face left and vice versa. As the leg goes onto the floor, set it down near the toes of the opposite foot. Repeat. Stop on all fours. Repeat the previous motion without the initial bending of the leg: hop with both feet, turn the body left and immediately straighten the right leg as it moves to the left. The right foot will slide along the floor and the leg will be resting near the left toes. Both hands remain on the floor. Then hop up by pushing with the left leg and pivot the body right, extending the left leg and flexing the right. Both feet are in the air when the body passes through the center position. Continue on and sit facing right, with the left leg extended.

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Then hop up by pushing with the right leg and so on. Repeat, alternating left to right. Stop in the all fours position. Lift the left hand and right foot, bending the right leg, pivot left, and sit on the right leg (bent) and the right buttock. Continue on, straightening out both legs in line with the body, feet sliding on the floor, and at the same time lifting the right hand and laying the torso down on the floor on the back. The body is now lying flat on the floor, legs fairly close together, arms resting comfortably. Reverse the entire sequence of movements to come back to all fours. Repeat. Repeat the previous motion moving from left to right and back. Both hands and both feet touch the floor in the center position. Repeat. REST. 6. Position as in 1, on all fours, knees bent, head passive. Lift the left hand and right foot, twist the torso left and straighten the right leg, but keep the leg and buttocks suspended in the air. Now rock back towards the initial position but keep the right leg straight. Continue, augmenting the motion up. Repeat. Repeat the previous motion but now, as you come up, straighten the left knee and set the right foot back in its original position, symmetrical to the left foot, leg straight, then turn left, lifting the right foot and straightening the right leg, but without sitting down. Repeat. REST. 7. Position as in 1, on all fours, knees bent, head passive. Repeat 6, moving symmetrically, and facing right. Stop in the all fours position. Lift the left hand and right foot, turn left and hold the right leg straight out above the floor in front of the left foot as before. With the left hand grab the top of the right ankle. Rock back towards the initial position, lifting the left thigh somewhat, then relax, letting the body twist left. Repeat, augmenting the motion up. The right leg stays straight.

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Release the ankle, then repeat the previous motion but straighten the left leg and replace the right foot in its original position, with both legs straight. Repeat, rocking down and left and then back up. Come back to all fours, lift the left foot and right hand, turn right, straighten the left leg and grab the left ankle with the right hand . Repeat the 2 previous motions moving symmetrically. REST. 8. Position as in 1, on all fours, knees bent, and head passive. Lift the right foot, bending the knee, turn left and suspend the right leg, bent, in front of the left. Keeping the right leg bent, rock back toward the initial position. Repeat, augmenting the motion up. Repeat the previous motion, but straighten both legs as the pelvis rises and place the right foot back on the floor in its initial position . Reverse, bending both knees and lifting the right foot, and repeat. Sit, and lean back a little, supporting the weight on the hands, placed near the buttocks . The arms are vertical. Draw up both legs, knees bent and feet wide apart, and drop both knees down to the right. The outside of the right leg and the inside of the left leg now rest on the floor and the sole of the right foot touches the front of the left thigh near the knee. Lift both knees up, pivoting about the feet, which remain where they are on the floor, and move them over to the left and down to the floor, obtaining a position symmetrical to the start. The outside of the left leg and inside of the right rest on the floor and the sole of the left foot touches the right thigh. Reverse and repeat. Repeat the previous motion, lifting the right hand as the knees go left, then replacing the right hand and lifting the left as the knees go right. Repeat, alternately lifting the hands as the knees move left and right. Sit, leaning back on the hands, knees bent and pointing right. Lift the left hand from the floor. Swing the knees left, place the left hand back on the floor and lift the right hand . As the knees touch the floor, lift up the pelvis and rotate the lower legs so that the shins are in contact with the floor. The

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knees are at right angles. Reverse back to sitting, swing the knees right, lifting the left hand and replacing the right on the floor, and lift the pelvis as before, symmetrically. Then sit, swing the knees left, and so on . Repeat. Stop with the knees facing right, and the right hand on the floor. Now swing the knees left, lift the right hand, place the left hand on the floor, raise the pelvis and lift the right leg and place the sole of the right foot on the floor by the left knee. Then reverse back to sitting and swing the knees right . Repeat. REST. 9. Sit, with the right hand on the floor, the knees bent to the right, and the sole of the right foot on the left thigh . Repeat the previous motion, but continue on to the right in a symmetrical movement. Repeat and accelerate. Repeat the previous motion but now continue on and come up to standing, both legs straight, on each side.

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Lesson13 1. Kneel down on the hands and knees. The arms and thighs are approximately vertical, the hands (fingers) point straight ahead and the hands and knees should form a rectangle . Move the body back a little, shifting the weight toward the legs, then return to neutral. Repeat. Repeat the previous motion and continue on back to sit on the heels. Reverse and repeat. Repeat the previous motion and as the pelvis moves back allow the head to hang down; as the pelvis moves forward raise the head as far as is easy. Move the knees away from each other so that they are fairly far apart. Rotate the right thigh 90 degrees so that the right foot approaches the left knee, and at the same time move the pelvis back until you sit on the floor. The hands and knees remain in the same place on the floor, the right knee twisting as the foot moves. Reverse and repeat. Repeat the previous motion symmetrically, moving the left foot, and sitting back on the buttocks. Combine the 2 previous movements as follows: move the right foot near the left knee and sit. Then move the pelvis up and forward, rotate both thighs so that the right foot returns to its original position and the left foot comes near the right knee and again move the pelvis back and sit. Reverse, moving both feet left, and repeat.

REST. 2. Position as in 1, on hands and knees . Move the knees together until they touch.

Rotate the left thigh as before, moving the left foot to the right, pivoting on the left knee, and at the same time lift the right lower leg and knee from the floor, cross the right thigh behind the left and set the leg back on the floor, moving the right foot to the left. Continue by moving the pelvis back and down . Allow the hands to slide along the floor. The left knee will rise

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and the buttocks will touch the floor between the feet. The left foot is to the right and the right foot to the left. Reverse and repeat. Cross the right leg behind the left as above, but do not sit back Now shift the weight back and to the left the right thigh and lower leg will touch then reverse. Then shift the weight straight back the pelvis will touch the floor then reverse. Allow the hands to slide as you move. Then shift the weight back and to the right the right thigh and left lower leg will touch and reverse. Repeat, moving the pelvis back and to the left, center and right. REST. 3. Repeat 2, moving symmetrically, left leg behind right. REST. 4. Sit up, legs straight out in front. Lift the left leg and bend the right knee, bring ing the right foot near the left buttock. The outside edge of the leg rests on the floor. Cross the left thigh over the right and bend the left knee, bringing the left foot near the right buttock. The outside edge of the foot rests on the floor. With each hand grab the opposite foot on the instep near the toes. Roll back along the spine towards the head, throwing the hands and feet over head. Do not release the feet. Reverse, and roll back up to sitting. Repeat. Change over to the symmetrical position, right leg on top, and repeat the previous motion. REST. 5. Position as in 4, thighs crossed and hands holding feet. Roll back as before,

throwing the feet overhead, release the feet, change the legs over (top leg to bottom), grasp the feet again, and roll back up to sitting . Repeat. REST. 6. Position as in 4, thighs crossed and hands holding feet. Roll back along the spine, hands and feet overhead, as before.

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Reverse and repeat. Change over to the symmetrical position, with the right leg on top, and repeat the previous motion.

REST. 7. Position as in 1, on the hands and knees. Move the knees together until they touch. Lift the right leg, move the foot forward and come around the front and to the left of the left knee, then move the foot back until the right thigh touches the left, and set the right knee on the floor. Reverse back to the initial position, then lift the left foot and move it in a symmetrical way around to the right of the right foot. Reverse back to the initial position, move the right leg, and so on. Repeat, alternating left and right.

REST. 8. Position as in 1. Move the knees together until they touch . Lift the right leg and move it around to the front of the left leg as before, and at the same time raise the right hand from the floor. Reverse, returning the hand to the floor, and repeat. Repeat the previous motion symmetrically, moving the left leg in front of the right and raising the left hand.

REST. 9. Position as in I, on the hands and knees. Move the knees together until they touch. Combine the two movements of 8, but move the opposite hand, as follows: lift the right leg and left hand, placing the right leg in front of and to the left of the left leg. Reverse to the initial position, then lift the left leg and right hand and so on. Repeat.

REST.

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10. Position as in 1, on the hands and knees. Move the knees together until they touch . Lift the left hand and right knee . Move the right foot around to the front and left of the left knee, as before, and at the same time set the left hand down a little forward of its original position . Now move the right hand and left leg, symmetrically. Repeat. You will move across the floor in the direction of the head. Reverse the previous motion, lifting the forward leg and setting it down behind the other leg. Now you will move backward . Roll onto the back, draw up the knees over the chest and cross the thighs, left on the top. Bend the knees, bringing each foot near its opposite buttock. With each hand, grasp the opposite (left grabs right) foot on the instep near the toes. Rock up to sitting, feet touching the floor, then back toward the head. Repeat. Stop in the sitting position . Pause briefly, then bend the head, neck and torso as far forward as is easy, then come back up to sitting. Repeat. Roll onto the back, and change the legs over, so that the right leg is on top, and repeat the two previous movements . REST. 11. Sit up, cross the left leg over the right and bring each foot near the opposite buttock as before. With the left hand grasp the top of the head and with the right hand grasp the left foot. Move the head, neck, torso and left arm left and right as far as is easy. Repeat. Change the hands over: the right hand is on top of the head, and the left hand grasps the right foot. Move the head, neck, torso and right arm left and right as far as is easy. Repeat Change the legs over, so that the right leg is on top. The right hand remains on the head, the left hand on the right foot. Move left and right as before. Change the hands over. Move left and right as before.

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Raise both arms straight overhead . Bend forward at the hips, keeping the back straight, and at the same time move the arms forward and down until the hands touch the floor. Reverse and repeat. Leaving the arms up, change the legs over so that the left is on top, and repeat the previous motion, bending forward. Repeat. Change the legs over again, so that the right is on top, and repeat the previous motion. Continue, bending forward and down, and then back up several times, then changing the legs over, and so on.

REST.

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Lesson14 1. Lie on the back, arms and legs comfortably apart. Draw up the knees, soles of

the feet resting comfortably on the floor. Rock the pelvis forward and back as far as is easy. As the pelvis rocks forward the lumbar vertebrae will rise from the floor and the tail bone will come closer to the floor. As the pelvis rocks back, the tail bone rises and the lumbar vertebrae are pressed down against the floor. Repeat. Continue and accelerate . Repeat the previous motion and pause each time the pelvis moves back. Repeat the previous motion and pause each time the pelvis moves forward.

REST. 2. Draw up the knees, opened out. Place the soles of the feet together, outside

edges resting on the floor. Rock the pelvis right so that the outside of the right thigh touches the floor. Reverse and repeat. Repeat the previous motion moving symmetrically to the left. Move the feet apart and rest the soles on the floor, as in 1. Rock the pelvis right and at the same time move both knees right until the outside of the right leg and foot and the inside of the left foot touch the floor. Reverse back to the initial position and continue on symmetrically to the left. The outside of the left leg and the inside of the right foot will touch the floor. Repeat, rocking left and right. Continue and accelerate. Rock the pelvis left and right as before, but keep the legs immobile. Press with the left foot to assist the pelvis as it rocks right, and vice versa. Repeat. Continue and accelerate.

REST. 3. Lying on the back, rock the pelvis forward and back as before. Repeat.

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Repeat the above motion, and also move the head as you move the pelvis. As the lumbar vertebrae fall move the chin toward the chest as the lumbar vertebrae rise move the chin away from the chest. Repeat. REST. 4. Sit up. Lean back a little on the hands. Draw up the knees, opened out, and

place the soles of the feet together. Rock the pelvis forward and back. As the pelvis goes forward the curve in the small of the back will increase . As it goes back, the curve will flatten. Repeat. Continue and accelerate. REST. 5. Draw up the knees, opened out, and put the soles of the feet together. Raise

the torso and support the weight on the forearms, placed alongside and parallel to the body. The upper arms are vertical, the palms face down, and the head should be vertical. Rock the pelvis forward and back as before. Repeat. Rock the pelvis left and right, so that the outside of each leg touches the floor. Repeat. Continue and accelerate. REST. 6. Position as in 4, leaning back on the hands, with the soles of the feet touching. Combine the forward and back and left and right motions of the pelvis in such a way that the point of contact of the pelvis with the floor describes a circle. Start by moving left, then forward, right, back, left, and so on. Repeat. Continue and accelerate. Repeat the above motion going in the opposite direction. REST. 7. Position as in 5, resting on the forearms, with the soles of the feet together. Describe a circle on the floor with the pelvis as before . Repeat. Continue and accelerate, then go slowly.

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Repeat the previous motion going in the opposite direction . Reverse the direction and do 5 circles, fast. Again reverse the direction and do five circles, fast.

REST. 8. Draw up the knees, comfortably apart. The soles of the feet are resting on the floor. Describe a circle with the pelvis as before. Begin by moving the pelvis left, back (lumbar down), right, forward, and so on . Repeat. The legs remain still. Repeat the previous motion, also moving the head in a circle on the floor. Seen from above, both circles will be counter clockwise, but the head motion is 180 degrees out of phase with the pelvic motion. Begin with the pelvis left and the head right. Move the pelvis back (lumbar down) and the head forward (chin towards chest). Continue, moving the pelvis right and the head left, then pelvis forward (lumbar rises) and the head back (chin away from chest), then pelvis left and head right. Repeat. Continue and accelerate. Repeat the previous motion but move the head in the opposite direction. Seen from above, the pelvis will describe counter clockwise circles, but the head will now describe clockwise circles. Begin by bringing the chin down towards the chest a little, and raising the lumbar curve . This the starting point. Then move the head right, and the pelvis left; then move the head back (chin away from chest), and the pelvis back (lumbar down); then move the head left, and the pelvis right; then move the head forward (chin towards chest), and the pelvis forward (lumbar up). You are now back to the starting point. Repeat.

REST. 9. Draw up the knees, with the soles of the feet resting on the floor. Make circles with the head and pelvis as follows: head and pelvis left; head forward and pelvis back; head and pelvis right; head back and pelvis forward, and so on. Repeat. Continue and accelerate .

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Make circles with the head and pelvis as follows: first move the head back (chin away from chest) a little, then: head and pelvis left, back, right, forward, left, and so on. Repeat, letting the head follow the pelvis.

REST.

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Lesson15 1. Sit up, legs straight out in front, touching, on the floor. Rest the palm of each

hand on the corresponding knee. Holding the torso fixed, rock the pelvis back, then return to the initial position. The small of the back will flatten out as the pelvis moves back. At the same time, contract the butt (gluteus) muscles . Repeat. REST. 2. Lying on the back, arms comfortably at your sides, bring the legs together. Repeat the previous motion, rocking the pelvis back while contracting the butt muscles. The torso remains still. Reverse and repeat. Repeat the previous motion, but contract only the right butt as the pelvis rotates back. Repeat, contracting only the left butt. Repeat, contracting both butt muscles . Repeat, contracting both butt muscles, fast. REST. 3. Lie on the stomach, legs together . With each hand grasp the buttock. Rock the pelvis and contract the butt muscles as before. The small of the back will flatten out as the pelvis moves. Reverse and repeat. Repeat, contracting only the right butt . Repeat, contracting only the left butt. Repeat, contracting both buttocks, and hold briefly. REST. 4. Kneel, thighs in line with the torso and knees at a right angle. With each hand grasp the corresponding buttock. The legs touch . Contract both buttocks, hold briefly, and release. Repeat.

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Contract both buttocks and release. Repeat. Repeat the previous motion, accelerating. Contract both buttocks and hold briefly. REST. 5. Position as in 4. Lift the right knee and set the right foot on the floor, so that the

right thigh is at a right angle to the lower leg and the torso. Contract and release the buttocks. Repeat Change the legs over: the right knee and the left foot are on the floor. Contract and release both buttocks . Repeat. Place the left knee back on the ground. Contract and release both buttocks, fast. Contract both buttocks and hold briefly. REST. 6. Position as in 4. Spread the knees a little apart, but let the feet remain together. Contract and release the buttocks. Repeat. Contract and release the buttocks, very fast. Repeat. REST. 7. Stand up. Support the weight on the right foot. Rest the ball of the left foot gently on the floor, out to the left side. With each hand, grasp the corresponding buttock. Contract the right buttock while rocking the pelvis back and rotating the right leg clockwise (front of right thigh rotates to the right). Repeat. Repeat, very fast. The outside edge of the right foot presses into the floor as you contract the right butt muscle. Change the legs over: weight on the left foot, ball of the right foot resting gently on the floor out to the right side. Contract the left butt while rocking the pelvis back and rotating the left leg counter clockwise. The left foot remains fixed on the floor and the outside

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edge of the foot presses into the floor as you contract the left buttock. Repeat. Repeat very fast. REST.

8. Stand up and grab both buttocks as before. Spread the legs wide apart, with the feet turned out (i.e., the toes are further apart than the heels). Contract the butt while rocking the pelvis back, and at the same time rotate both legs out (front of right thigh moves right and front ofleft thigh moves left), pressing the outside edge of each foot into the floor. Repeat. REST.

9. Sit straight up, legs touching and straight out in front. Rest each hand on its corresponding thigh. Contract the butt muscles while rotating the pelvis back. Reverse and repeat. Turn the feet out so that the outside edge of each foot rests on the floor, and bend the knees slightly. Let the arms be passive. Contract the butt while rotating the pelvis back. Reverse and repeat. Contract the right butt while rotating the pelvis back. Reverse and repeat. Repeat again, very fast. Contract the right butt while rotating the pelvis back. Pause. Relax. Contract the butt muscles while rotating the pelvis back. Reverse and repeat. Repeat, very fast. Contract the butt muscles and rotate the pelvis back. Pause. Reverse. REST. 10. Sit up and lean back a little on the hands, palms down . Draw up the knees, slightly apart, close to the chest. The feet are suspended off the floor. Shift the weight forward, and rock the pelvis right and left. As you rock to the right the left hip moves forward and up with respect to the right hip and the left buttock will slide forward a little along the floor. As you rock to the left the right hip comes forward and up and the right buttock slides

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forward. The legs remain fixed. Repeat, 5 times, and note how the pelvis "walks" along the floor on the buttocks away from the hands. Then reverse, 5 times, and "walk'' back. Repeat the entire sequence, 5 double steps forward, then 5 back, several times. REST. 11. Sit up. Shift the weight to the right butt. Lean back on the right hand, bend the right knee slightly and rest the outside edge of the right foot on the floor. Draw up the left knee near the chest. The foot will be suspended off the floor. The left arm is passive. Rotate the pelvis left and right, very fast. The buttocks will slide a little on the floor. Repeat. REST. 12. Position symmetrical to 11, sitting on the left butt and hand, with the right knee drawn up. Repeat 11, moving symmetrically . REST. 13. Sit up and draw up the knees, slightly apart, over the chest. Lean back slightly and hold the arms horizontally. You are now balanced on your butt . "Walk" 5 steps forward and back, as before, by twisting the pelvis left and right. Repeat, accelerating. REST. 14. Position as in 13, balanced on the butt.

Contract both buttocks in such a way as to lift the pelvis clear off the floor. Continue "jumping" straight up by contracting the butt muscles . Repeat. Repeat the previous motion, "jumping" forward. Kneel on the floor, with the feet touching, and the knees wide apart. The torso is vertical. Contract and release the butt while rocking the pelvis back. Repeat.

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Repeat five times, very fast. Stand up, feet wide apart. Contract the butt muscles and rock the pelvis back while rotating the legs out. The feet remain fixed on the floor but the weight shifts to the outside edge of each foot. Pause, then reverse. Repeat. REST.

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Lesson16 1. Sit straight up. Bend the knees, opened out, and draw the feet up close to the

body, soles close together, outside edges resting on the floor. With each hand, grasp the front of the corresponding ankle. Rock left and right a little. Note how the weight shifts on the buttocks. Repeat. Now rock to the right so that the right thigh touches the floor and at the same time bend the right elbow until the right forearm touches the floor near the right lower leg. Then rotate the left thigh, extending the knee and raising the left foot and hand as far as is easy. Reverse, lowering the left foot, then rocking back to center. Repeat. Repeat the previous motion, rocking left and raising the right hand and foot. REST. 2. Position as in 1. Rock to the right, raising the left foot and moving the right forearm and leg down to the floor as before. Continue on, until the right side is resting on the floor, then roll onto the back, extending the right leg also. The head does not touch the floor. Reverse and repeat. Repeat the previous motion, moving symmetrically to the left. REST. 3. Sit up, legs straight out in front, and lean forward. Bend the knees slightly and rest the outside edge of each foot on the floor. With each hand, grasp the front of the corresponding ankle. The legs make an angle of 45 degrees with the body. Keeping the legs in the same position relative to the body, roll onto the right side, bending the right elbow and allowing the right forearm to touch the floor, then roll onto the back. The head does not touch the floor. Reverse and repeat. Repeat the previous motion, moving symmetrically to the left.

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REST in the initial position . 4. Position is still as in 3 above. The angle between the torso and the legs should be about 45 degrees . Begin to move to the righ t as in 3, touching the right forearm and shoulder to the floor, then roll onto the back and continue to roll until the left foot and side touch the floor, then roll up to sitting. The position is now the same as when you started, but facing 90 degrees to the right. Repeat, three more times, to return to the initial position. Repeat the previous motion, moving symmetrically to the left, making several complete circles. REST. 5. Sit up, with the right leg straight out in front, and the left knee bent. The outside

edge of the left foot is resting on the floor. With each hand, grasp the front of the corresponding ankle. Roll onto the right side, touching the right forearm to the floor while extending the left leg, and then roll onto the back. Reverse and repeat. Repeat the previous motion and continue on, rolling from the back onto the left side, left forearm touching the floor, and bending the left leg, and then roll on up to sitting . Repeat three more times to make a complete circle, as before. Make several circles. Change the legs over to the symmetrical position, bending the right leg and straightening the left. Repeat the previous motion moving to the left, making several circles. Bend the left leg, bringing the soles of the feet together . Position is now as in 1. Rock to the right, extending the left leg and touching the right forearm to the floor. Continue, and as you roll onto the back extend the right leg. Continue onto the left side, bending first the left leg and then the right as you roll up to sitting. The position should now be as at the beginning, but facing 90 degrees to the right. Repeat three more times, returning to the initial position, and making a complete circle. Repeat, making several circles.

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Repeat the previous motion moving to the left, symmetrically.

REST.

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Lesson17 1. Sit up and bend the knees, legs opened out, and place the soles of the feet together. Raise each arm straight out to the side from the body and bend each elbow at a right angle, palms facing inward. The upper arms are at a right angle to both the body and the forearms.

Moving only the shoulder joints, bring the forearms and small fingers together in front of the face. Reverse and repeat. Bring the arms together as before and hold. Keeping the forearms vertical, move the hands up by means of a shoulder motion, and at the same time tilt the top of the pelvis forward and the top of the torso back, increasing the curve in the small of the back. Reverse, keeping the arms together, and repeat. REST. 2. Lie on the back, with the right arm lying by the side. Bend the left elbow at a right angle, upper arm straight out to the side, and rest the back of the hand and the arm on the floor. The left arm is in the same position relative to the body as in 1. Leave the left leg lying on the floor, and draw up the right leg, so that the sole of the foot is on the floor near the butt and the lower leg is vertical. Holding the right lower leg still, push into the floor with the right foot, twisting the pelvis and torso as far left (right hip rises) as is easy. The right arm is passive. Reverse and repeat. Change over to the symmetrical position and repeat the preceding motion, twisting the pelvis and torso to the right. Draw up the right leg, so that the sole of the foot is on the floor, symmetrical to the left leg. Bring the left arm up to its previous position, symmetrical to the right. Raise the lower torso and pelvis as far as is easy and turn the head right to look at the right hand. Lower the pelvis and torso, head center, then lift again and turn the head left to look at the left hand. Repeat, alternately looking at the left and right hands as the pelvis rises.

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Rotate each upper arm 180 degrees so that each hand moves in a semicircle until the palms touch the floor. Reverse, setting the backs of the hands down on the floor. Repeat. Repeat the previous motion and as the hands move toward the feet, raise the head and torso . Lower the head and torso as the hands move back up toward the head . Repeat the previous motion and pause with the head and upper torso up and the palms on the floor. Raise and lower the head (chin towards and away from chest) as far as is easy. Repeat. Lower the head and torso to the floor. Rotate the arms up, backs of the hands on the floor, and lift the pelvis and lower torso off the floor. Now rotate the arms down 180 degrees as before, and at the same time lower the pelvis and lower torso to the floor and raise the head and upper torso . Reverse, hands coming up till the backs touch the floor, lowering the head and upper torso and raising the pelvis and lower torso. Repeat. REST. 3. Sit up, soles of the feet together. Hold both arms straight out to the sides, horizontally, with the palms in front. Make fists of the hands. Rotate each arm about its own long axis as far as is easy in both directions. Repeat. The arms move symmetrically. Repeat the above motion and as the thumbs move down in the front rock the (top of the) pelvis back. As the thumbs go up rock the pelvis forward. Keep the torso fixed and the head passive. The head will rock forward a little (chin approaches chest) as the pelvis rocks back and vice versa. Repeat. REST. 4. Position as in 3, sitting, with the soles of the feet together, arms straight out

horizontally, and hands in fists. Rotate the arms as far as is easy in both directions as before, but reverse the relative motion of the hands so that the right thumb moves down in front while left thumb moves up. Repeat.

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Repeat the previous motion and as the right thumb rises in front, lean slightly to the right, turn the head right and look at the right hand . Reverse the motion and continue on symmetrically, leaning left as the left thumb rises in front and looking at the left hand. The arms remain horizontal. Repeat, increasing the size of the motion .

REST. 5. Position as in 3, sitting, with the soles of the feet together, and the arms straight

out to the sides, and the hands in fists. Repeat the previous motion, reversing the head movement: look left as you lean right. Augment the size of the motion . Repeat the previous motion and again reverse the head movement, obtaining the original motion: look right as you lean right.

REST. 6. Position as in 3, soles of the feet together, arms straight out, hands in fists. Again repeat the previous motion, but reverse the direction of leaning: as the right thumb rises in front, lean left and turn the head right to look at the right hand . Repeat, moving from left to right and back. Repeat the previous motion and reverse the head movement: right thumb rises in front, lean left and look at the left hand. Repeat, augmenting the size of the motion .

REST. 7. Kneel on the lower legs, with the knees at right angles, and the thighs in line

with the torso. With each hand make a fist and hold each arm straight out to the side, horizontally. Rotate both arms as before, moving together . As the thumbs rise in front, bend back at the waist. As the thumbs go down in front, bend forward at the waist. The head is passive. Repeat. Rotate the arms as in the previous motion, but hold the torso still. Allow the head to passively move with the arms: as the thumbs move up in front, the head moves down (chin nearer chest) and vice versa. Repeat.

REST.

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8. Kneel on the left knee and lower leg, and place the sole of the right foot on the floor to the right and in front of the left knee. Make fists with the hands and hold each arm straight out to the side. Rotate the arms so that as the right thumb rises in front the left thumb goes down in front, and at the same time lean with the torso and pelvis as far to the right as is easy. As you lean to the right, face right and look at the right hand. Then reverse the motion, leaning left, and looking at the left hand as the right thumb rotates down in front and the left thumb rotates up. Repeat. Repeat the previous movement, reversing the head motion: turn the head right and look at the right hand as you lean left, while the left thumb rises in front. The arms remain horizontal as the body tilts. REST. 9. Repeat 8, beginning from the symmetrical position : kneel on the right knee, left foot on the floor. REST. 10. Position as in 1: sitting, with the soles of the feet together, and the upper arms straight out to the side from the body, elbows at right angles, forearms vertical, palms facing inward. Bring the forearms and small fingers of the hands together in front as before. Reverse and repeat. Bring the arms together as before and hold. Keeping the forearms vertical, raise the hands by means of a shoulder motion, and at the same time tilt the top of the pelvis forward and the top of the torso back, increasing the curve in the small of the back. Reverse, keeping the arms together, and repeat . Accelerate. Straighten the elbows, arms straight out to the side horizontally, and make fists with the hands. Tilt the body left and right, keeping the arms horizontal, fast. Repeat. Repeat the previous motion, rotating the arms in opposite directions and turning the head to look at the hand toward which you are leaning. As you

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lean right and look at the right hand, the right thumb is rising in front. Repeat, accelerating. Rest the arms briefly, then assume the previous position. Repeat the previous motion, but reverse the sense of the arm rotations: lean left, face left and look at the left hand as the right thumb rises in front and the left thumb moves down. Repeat, leaning left and right, arms horizontal. Now rotate both arms together. As the thumbs rise in front tilt the pelvis back and let the head, passive, tilt forward. As the thumbs go down in front, tilt the pelvis forward and let the head tilt back. Repeat, keeping the torso fixed. Stand up, with the feet close together. Hold the arms straight out to the side and bend the elbows at right angles, forearms vertical and palms facing in. Bring the forearms and small fingers together in front by means of a shoulder motion. Keeping the forearms vertical, raise and lower the hands. Repeat. Lie on the back and draw up the legs, close together, so the soles of the feet rest on the floor. The upper arms are at right angles to the body and the forearms, and the backs of the hands are on the floor. Raise the pelvis and lower torso as far as is easy, turn the head right and look at the right hand. Reverse, then raise up again and look at the left hand. Repeat, raising the pelvis and alternately looking at the left and right hands. Rotate the upper arms 180 degrees so that the hands describe a semicircle and the palms touch the floor. Reverse, touching the backs of the hands to the floor, and repeat. REST.

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Lesson18 1. Lie on the stomach, facing left, with the right ear just off the floor.

Bring the hands, palms on the floor, near the shoulders. The forearms are vertical, in the "push up" position, and the legs are straight out, resting on the floor. Holding the left forearm still, slide the head and upper torso left, and at the same time slide the left thigh left along the floor, bending the knee a little to keep the lower leg pointing in the same direction. The left hip will lift off the floor a little. Reverse and repeat. Continue and accelerate. REST on the stomach, with the right ear on the floor. 2. Position symmetric to 1, facing right, left ear just off the floor.

Repeat 1, moving symmetrically. REST on the stomach . 3. Position as in 1, right ear just off the floor. Combine 1 and 2 as follows: Rotate the pelvis left and draw the left knee up along the floor as far as is easy, and at the same time slide the head and upper torso left so that the head approaches the left upper arm. Reverse back to the starting position, then turn the head 180 degrees to face right. Then rotate the pelvis right and draw up the right knee, sliding the head and upper torso right. Reverse, rotate the head 180 degrees to face left, and repeat, accelerating . REST. 4. Lie on the back and draw up the feet, close together, near the body. The lower

legs are vertical, and the soles of the feet are resting on the floor. Place the palm of each hand on the floor near the corresponding ear, fingers pointing toward the feet. The elbows are pointing up toward the ceiling . Straighten out the right

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arm and leg onto the floor in line with the body, arm overhead . The back of the right hand rests on the floor. Push into the floor with the left foot and rotate the head and pelvis right (left hip rises), sliding the torso to the right. Turn the head far enough to be able to look at the left hand. Reverse and repeat. Continue and accelerate. REST. 5. Position as in 4. Straighten out the left arm and leg onto the floor in line with the body, so that the back of the left hand on rests on the floor overhead. Repeat the movement in 4, but turn symmetrically to the left. Continue and accelerate. REST. 6. Position as in 4, feet standing near the buttocks, palms of the hands on the floor near the ears, elbows pointing up. Combine 4 and 5 as follows: rotate the head and pelvis right (left hip rises) and slide the torso to the right, pushing into the floor with the left foot. Turn the head far enough to be able to look at the left hand. The left forearm and lower leg are fixed, but the outside edge of the right leg will touch the floor as you turn. Reverse back to the initial position, then continue on symmetrically to the left, rotating the head left and looking at the right hand, and letting the left leg touch the floor. Reverse and repeat, alternating left and right. REST. 7. Lying on the back, bring the legs close together. Extend the right arm overhead in line with the body, arm resting on the floor. Point the left arm straight up toward the ceiling. Roll across the floor to the right. As you roll from the back to the right side and onto the stomach swing the left arm overhead. As you come onto the stomach the left and right arms will be symmetrical, straight overhead, touching the floor. Continue rolling onto the left side and reverse the motion of the left arm, moving it back to it's original position with respect to the body. The arm will describe a quarter circle (90 degrees) sliding on

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the floor. Continue, and roll onto the back, to the initial position, lifting the left arm from the floor. Repeat, accelerating .

REST. 8. Position as in 1, lying on the stomach, in the "push up" position, facing left. Repeat 3, above, moving left and right. Repeat, then stop with the right ear resting on the floor. Leaving the head and hands in place, get up on the knees, comfortably apart. The pelvis will be off the floor and the upper legs will be at about 45 degrees to the floor. Place the balls of the feet on the floor and extend the right arm straight out from the body. The thumb and forefinger should rest on the floor. Slide the head to the left until it approaches the left forearm. Slide the head right as far as is easy. Reverse and repeat. Now extend the knees slightly, shifting the weight forward, and at the same time rotate the head so that the nose moves toward the ceiling. The weight will come up onto the right shoulder. Reverse and repeat. Repeat the previous motion and continue on, straightening the left leg so that the knee comes off the floor, and turning the head until the back of the head touches the floor. The balls of the feet and the right knee remain on the floor. Reverse and repeat.

REST. 9. Position as in the previous motion, on the knees and the balls of the feet, with the left arm in the "push up" position, the right ear on the floor, and the head near the left arm, and with the right arm extended straight out to the side on the floor. Repeat the last movement, straightening the left leg and rolling onto the right shoulder . Reverse and repeat. Now change over to the symmetrical position : Right arm in the "push up" position, the left ear on the floor, and the head near the right arm, and with the left arm extended straight out on the floor. Moving symmetrically as before, straighten the right leg, turn the head until the back of the head touches the floor and roll onto the left shoulder. Reverse and repeat.

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Now change back to the symmetrical position: right ear on the floor, right arm extended, and the left arm in the "push up" position. Moving as before, straighten the left leg, turn the head and roll onto the right shoulder . Continue on, straightening the right leg, and roll straight forward over onto the back. Reverse, rolling back to the starting position, and repeat. Again change over to the symmetrical position: the right arm in the "push up" position, the left ear on the floor, and the head near the right arm and the left arm extended out on the floor. Moving symmetrically to the last motion, straighten the right leg, then the left leg and roll over onto the back. Reverse and repeat.

REST.

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Lesson19 1. Lie on the back and draw up the knees, so that the soles of the feet are on the

floor, comfortably apart. Place each hand, palm down, on the floor beside the head with the fingers pointing toward the feet. The thumb of each hand will be close to its respective ear and the elbows will point up towards the ceiling. Holding the left leg and arm still, press into the floor with the left foot and rotate the head, torso and pelvis to the right, allowing the right knee to go down to the floor. Reverse and repeat. Holding the right leg and arm still, press into the floor with the right foot and rotate the head, torso and pelvis to the left, allowing the left knee to go down to the floor. Reverse and repeat. Combine the two previous motions, turning the head and body left, right, left, and so on, and letting the appropriate leg go down to the floor. Repeat. REST. 2. Lie on the stomach, legs straight out in line with the body, and place the palms of the hands on the floor near the head, with the arms in the "push up" position . Face to the left, and hold the right ear just off the floor. Raise the left hip and draw the left knee up toward the head. The left lower leg remains parallel to the right leg. At the same time move the head and upper torso left, so that the head approaches the left arm, which remains still. Reverse back to the initial position, turn the head 180 degrees to face right, so that the left ear is just off the floor, and repeat the previous motion moving symmetrically to the right and drawing up the right knee. Reverse to the initial position, turn the head to face left and repeat the first motion, moving to the left, and so on. Continue, alternating left and right. REST. 3. Get up on the hands and knees, with the tops of the feet on the floor and the

knees bent about 45 degrees, and comfortably apart. Set the right ear down on the floor, bending the left arm into the "push up" position, and extend the right arm straight out from the body, with the arm, thumb and forefinger resting on the floor.

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Shift the weight forward, straightening the left leg so that the knee rises off the floor, and turning the head so that the nose rises towards the ceiling. The weight will come onto the right shoulder. Reverse back to the starting position and continue on, shifting the weight to the left and lifting the right knee and shoulder from the floor. Then shift the weight to the right and forward, the right knee and shoulder returning to the floor, and the left knee rising as the head turns, and so on. Repeat, shifting to the left, and then forward. The left arm is fixed, and both feet remain where they are on the floor. Move the knees a little further from the head, so that the thighs are almost vertical. Now take a small "step" forward with the left knee, then another with the right knee, then the left, then the right, then reverse the 4 steps . As you "step" forward turn the head so that the back of the head rests on the floor after the last forward step. Repeat. Repeat all of 3 starting from the symmetrical position and moving symmetrically. REST. 4. Get up on the hands and knees, with the instep of the right foot and the ball

of left foot on the floor, and the knees bent about 45 degrees. Set the right ear down on the floor and bend the left arm into the "push up" position. Move the head a little closer to the left arm and extend the right arm straight out from the body, with the arm, thumb and forefinger resting on the floor. Shift the weight left, straightening the right knee. Lift the right knee and shoulder, then the right foot, from the floor. Reverse and repeat. Begin as in the previous motion, shifting the weight left, and raising the right knee, shoulder and foot from the floor. Then, holding the right leg and shoulder off the floor, shift the weight forward by extending the left knee, which will rise from the floor. Continue to roll forward, turning the head left till the back of the head touches the floor. Roll on over onto the back, moving the torso and right leg a little to the left so that the initial part of the roll is on the right side of the upper back, but the final part of the roll should be on the center of the lower back. Bend the left knee as you roll over, so that the legs are symmetrical. Reverse and repeat.

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REST. 5. Position as in 4, except reverse the feet so that the ball of the right foot and instep of the left foot are on the floor. Extend the left leg, lifting the knee from the floor, and at the same time shift the weight forward and rotate the head left. Continue to roll forward, extending the right leg. The right knee and left foot, and then the right foot will leave the floor. Roll onto the right side of the upper back and continue on to the center of the lower back. The legs are now passive. Reverse and repeat. REST. 6. Repeat 4 and 5, starting from the symmetrical position moving symmetrically. 7. Position as in 4, except reverse the feet so that the ball of the right foot and instep of the left foot are on the floor. Roll forward as before, first extending the left leg, raising the left knee, and then the right leg, raising the right knee and left foot, turning the head left and continuing on, rolling on the right shoulder, raising the right foot and finally rolling onto the back, knees bent and both feet on the floor. The arms also leave the floor as you roll. Reverse and repeat. Repeat the previous motion beginning from the symmetrical position and moving symmetrically. Change the feet over so that their position is as at the beginning of this exercise: the ball of the right foot and the left instep are on the floor. Roll forward onto the back, as before, extending the left leg first, and continue on up into a sitting position . Let the legs be passive and swing straight out in front of the body so that as you sit up the legs are stretched out comfortably on the floor. Reverse and repeat. Repeat the previous motion from the symmetrical position, moving symmetrically. Now sit up, legs straight out in front on the floor, arms relaxed. Roll over backward, throwing the legs almost straight over the head, setting the left arm into the "push up" position and extending the right arm straight out to the side, just as in the previous motions. Continue rolling, bringing the right knee and ball of the right foot to the floor, then bring the head, torso and pelvis to vertical, extending the right hip so that the right thigh is vertical and placing the sole of the left foot on the

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floor, with the left knee at a right angle. You will now be in a half kneeling position. Reverse and repeat. Sit up, legs straight out in front on the floor, and arms relaxed. Repeat the previous motion, moving symmetrically. Stand up, arms hanging loosely at the sides. Bend both knees until the right knee touches the floor and the right heel rises from the floor. Bend forward, setting the right ear on the floor, moving the head left, left arm in "push up" position, right arm straight out to the side, and roll over as in the previous motion, coming up to a half kneeling position, with the right knee and left foot on the floor. Stand up, bringing the right foot up to the left foot, and repeat the motion, bending forward. Repeat the previous motion moving symmetrically. REST. 8. Lie on the back and draw up the feet, knees bent and comfortably apart, so that the soles of the feet are on the floor. Place each hand, palm down, on the floor beside the head with the fingers pointing toward the feet. The thumb of each hand will be close to the corresponding ear and the elbows will point up toward the ceiling. Holding the left leg and arm still, press into the floor with the left foot, and rotate the head, torso and pelvis to the right, allowing the right knee to touch the floor. Reverse back to the starting position and continue moving symmetrically, to the left, and let the left knee touch the floor. Reverse back to the starting position and again move to the right, and so on . Repeat. Straighten the legs out on the floor, feet shoulder width apart. Repeat the previous motion, twisting the head, torso, and pelvis right (left hip rises), holding the left arm still, then twisting left, holding the right arm still, and so on. Repeat. Stand up, arms hanging relaxed at the sides, feet shoulder width apart. Bend both knees until the right knee touches the floor and the right heel rises from the floor. Bend forward, setting the right ear on the floor,

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moving the head left, left arm in "push up" position, right arm straight out to the side, and roll over as before. Let the legs swing easily over the head and stop in a sitting position, legs resting on the floor in front of you. Reverse and repeat. Repeat the previous motion moving symmetrically .

REST.

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Lesson20 1. Sit up, with the outside of the right leg and the inside of the left leg on the floor,

knees bent, and the sole of the right foot touching the front of the left thigh just above the knee. Lean on the palm of the right hand, arm vertical, and raise the left arm , elbow bent, and hold the palm of the hand just in front of the eyes. The entire left arm is in a horizontal plane . Fixing the eyes upon the left palm, rotate the torso and pelvis right. The shoulders, head and left hand and arm move as a unit. The left hip and thigh will rise slightly from the floor as you turn. Reverse and repeat. Change over to the symmetrical position : the outside of the left leg and the inside of the right leg on the floor, knees bent and the sole of the left foot touching the right thigh near the knee cap. Lean on the palm of the left hand and look at the palm of the right hand. The right arm is horizontal. Repeat the previous motion turning symmetrically, to the left. REST. 2. Position as in 1: right hand on floor, knees to the right, and the left hand in front of the eyes. Fixing the eyes on the hand, rotate the pelvis and torso right, with the left hip rising as before, and hold . Now turn the head left as far as is easy, breaking eye contact with the hand, then reverse the head motion and again look at the hand. Repeat, turning the head left and right. Now turn the head to the right as far as is easy, breaking eye contact with the left hand . The body is still twisted right, and the left hip is still off the floor. Moving only the eyes, look at the left hand, then reverse the eye motion and look right. The eyes move in a horizontal plane. Repeat 10 times . Rotate the body and pelvis to the left, and let the left hip come down on the floor, returning to the original position . Holding the eyes fixed on the hand, rotate the pelvis and torso to the right, the left hip rising, as before. Reverse to the original position, turn right again and pause . Again return to the original position . Repeat.

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REST. 3. Position symmetrical to 1: the left hand on the floor, and the right hand in front of the eyes. The knees are to the left. Repeat 2, moving symmetrically.

REST. 4. Position as in 1: right hand on the floor, left hand in front of the eyes, knees to

the right. Tum the pelvis and torso right, letting the left hip rise from the floor, eyes remaining fixed on the hand, and hold. Rotate the head to the right as far as is easy and at the same time move the eyes to look as far to the right as you can. Reverse, so that the head and eyes are facing the palm of the left hand, and repeat, 10 times. Rotate head and eyes right as you just did and hold. Move the eyes back and fourth as far as is easy, looking to the left and right in a horizontal plane. Repeat 10 times. Rotate the head to the left, until the head and eyes face the left palm. The pelvis and torso are still twisted right. Now rotate the pelvis and torso to the left, returning to the original position. Rotate the pelvis, torso, head and eyes right as far as is easy and pause .

REST. 5. Position symmetrical to 1: left hand on the floor, right hand in front of the eyes, knees to the left. Repeat 4, moving symmetrically .

6. Position as in 1: right hand on the floor, and knees to the right, but now place the palm of the left hand on top of the head, with the left upper arm straight out to the side, in line with the shoulders. Tilt the pelvis right, so that the left hip rises, and at the same time bend to the left at the waist and neck. Then, tilt the pelvis left and bend to the right and the waist and neck. Repeat, tilting left and right. Hold the left hand in front of the face, with the eyes on the palm. The position is now as in 1. Rotate the pelvis and torso right, keeping the eyes on the hand. Reverse and repeat.

REST.

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7. Repeat 6, starting from the symmetrical position and moving symmetrically . REST. 8. Sit up, with the outside of the right leg and the inside of the left leg on the floor, knees bent and the sole of the right foot touching the front of the left thigh just above the knee . Lean back a little, and rest the weight on the palms of the hands, which are on the floor just in front of the right thigh . The fingers are pointing to the right. Lean a little to the right, so that most of the pressure on the pelvis is on the right hip . Rotate the pelvis and torso left as far as is easy. Reverse and repeat. The head is carried along with the shoulders. Rotate the head left as far as is easy. Reverse and repeat. Rotate the head right as far as is easy and hold . Look to the right and left as far as is easy. The eyes move in a horizontal plane: Repeat 10 times . Return the head to the initial position . Rotate the head, torso and pelvis left and right as far as easy. Repeat. Place the palm of the left hand in front of the eyes, returning to the position in 1. Fixing the eyes on the hand, rotate the pelvis and torso right as far as is easy and pause. The left hip rises from the floor. Reverse. REST. 9. Repeat 8, starting from the symmetrical position and moving symmetrically . REST. 10. Position as in 8, knees right, leaning back and to the right on the hands. Turn the pelvis and torso to the left and the head to the right as far as is easy. Then turn the pelvis and torso to the right and the head to the left. Repeat, accelerating . Place the palm of the left hand in front of the eyes, returning to the position in 1. Fixing the eyes on the hand, rotate the pelvis and torso to the right as far as is easy, with the left hip rising, and pause , then reverse .

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REST. 11. Position symmetrical to 8, knees left, leaning left and back on the hands, fingers pointing left. Rotate the pelvis and torso right and the head and eyes left, then reverse and rotate the pelvis and torso left and the head and eyes right as far as is easy both ways. Repeat. Place the palm of the right hand in front of the eyes, assuming a position symmetrical to 1. Fixing the eyes on the hand, rotate the pelvis and torso left as far as is easy, letting the right hip rise, and pause. Reverse. REST. 12. Sit up, knees to the right and bent, with the sole of the right foot on the left thigh, as in 1. Hold the upper arms horizontally out in front, with the elbows at right angles and the hands not quite touching. The arms are symmetrical, elbows far apart. Rotate the pelvis and torso right as far as is easy, letting the left hip rise. Reverse and repeat. REST. 13. Repeat 12, starting from the symmetrical position and moving symmetrically. REST.

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Lesson21 1. Sit up, with the outside of the right leg and the inside of the left leg on the floor,

knees bent, and the right foot near the left knee. Place the palm of the right hand on the floor just behind and to the right of the pelvis, fingers pointing backward. Place the palm of the left hand in front of the eyes, with the arm approximately horizontal. Keeping the eyes fixed on the hand, rotate the pelvis and torso to the right. Reverse and repeat. Rotate the pelvis and torso right as far as easy, and look to the right, breaking eye contact with the hand. Pause briefly. Keeping the torso and pelvis still, turn the head left and look to the left as far as is easy. Then turn the head and eyes right until the head faces the left hand and the eyes look at the hand. Reverse (head and eyes left) and repeat. Change over to the symmetrical position: knees right, left hand on the floor, palm of right hand in front of the eyes. Repeat all of 1, moving symmetrically. REST. 2. Sit up, with the outside of the left leg and the inside of the right leg on the floor, knees bent, and the left foot near the right knee. Lean a little to the left on the left hand, with the left arm vertical, and the palm of the hand on the floor, with the fingers pointing backward. The right arm is passive, the left hand is to the left rear of the pelvis. Change over to the symmetrical position as follows: lean back and shift the weight over to the right, lifting the left hand from the floor and placing the right hand on the floor near the right rear side of the pelvis. At the same time lift the feet, open the knees and swing the lower legs around to the left by means of a rotatory movement of the thighs. Reverse and repeat. Repeat the previous motion, accelerating. Repeat the previous motion at normal speed, and as the body tilts from left to right turn the head to face left as far as is easy, and as the body tilts from right to left, face right. Repeat. Stop in the position at the beginning of 2, leaning to the left on the left hand, knees to the left.

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Again repeat the first motion of 2, but now, as the body leans back and to the right, swing the legs over to the left in such a way as to cause the body to pivot on the pelvis so that you turn to the left. Then reverse the motion, pivoting back around to the right. Repeat, each time pivoting more on the pelvis, (i.e. turning through a larger angle). Repeat the previous motion and turn through a full 360 degree circle while balanced on the pelvis. Starting with the left hand on the floor, raise the hand, lean back and throw the feet around to the left, pivoting 360 degrees on the pelvis and coming to rest with the right hand on the floor. Then reverse, raising the right hand and throwing the feet to the right. Repeat.

REST. 3. Position symmetrical to 1: knees left, leaning on the left palm placed just behind and to the left of the pelvis, and right arm horizontal. The right elbow is bent and the palm of the hand is just in front of the eyes. Keeping the eyes fixed on the hand, turn the torso left as far as is easy. Reverse and repeat. Leaving the legs as they are, reverse the positions of the arms: lean to the right on the right hand, and hold the left hand in front of the eyes. Leaving the eyes fixed on the hand, turn the torso to the right as far as is easy. Reverse and repeat. Repeat all of 3, starting from the symmetrical position and moving symmetrically. Sit up, knees to the right and bent, as before. Lean back and to the right and place both hands on the floor to the right rear of the pelvis. The arms are straight and the fingers point towards the right rear. Both arms are in front of the body. Keeping the body at a constant angle to the floor, lift the hands slightly and swing the pelvis and torso forward and to the left as far as is easy. Swing the arms over to the left also and place the hands on the floor to the left front of the body.

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Then reverse, raising the hands and moving the pelvis and torso to the right and rear as far as is easy, and swinging the arms over and placing the palms of the hands on the floor, fingers pointing towards the right rear. Repeat. Now change over to the symmetrical position: lift the hands, swing the body back and to the left and at the same time open the knees and swing the feet over to the right. Bend the knees, resting the outside of the left leg and the inside of the right on the floor, and place both hands on the floor to the left rear of the pelvis, with the fingers pointing toward the left rear. Repeat the previous motion moving symmetrically: the legs remain still while the body swings forward and to the right as the arms move over to the right. Reverse and repeat. REST. 4. Sit up, knees bent to the right as before. Hold the arms, elbows straight, out in front, hands just above the legs. Swing both arms around to the right and back a little. Reverse and repeat. Turn the torso to the right as far as is easy and at the same time swing the arms around to the right and back. Allow the elbows to bend and stop with the back of the right wrist resting against the back of the pelvis and the inside of the left wrist touching the pelvis in the area of the right hip. Now turn the torso to the left as far as is easy and swing both arms out forward and to the left. The elbows will straighten as the arms move to the front of the body and bend as they move on to the left and back. Allow the arms to swing all of the way over to the symmetrical position, with the back of the left wrist touching the back of the pelvis and the front of the right wrist touching the pelvis near the left hip . Reverse, swinging the torso and arms to the right, and repeat. Stop with the arms to the right. Lean over to the right rear a little. Now swing the arms around to the left as before and at the same time lift the legs, unbend the knees and swing the feet around to the left. Bend the knees, set the legs on the floor and lean to the left a little. You should now be in a position symmetrical to

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the beginning of this motion: knees to the left, left wrist touching back of pelvis, and the right wrist near the left hip. Sit straight up and repeat the previous motion . Continue, swinging the torso right and left, allowing the arms and legs to move as before. REST. 5. Sit up, knees to the left. Hold the arms, elbows straight, out in front, hands just above the legs. Turn the torso to the right and let the arms swing around to the right as before, so that the back of the right wrist rests on the back of the pelvis and the front of the left wrist is near the right hip. At the same time, turn the head and eyes left. Now turn the torso left and let the arms swing out and around to the front and then to the left. At the same time, turn the head and eyes right. Reverse and repeat. Repeat all of 5, starting from the symmetrical position and moving symmetrically. Sit up, knees to the left. Hold the arms, elbows straight, out in front, with the hands just above the legs. Swing the torso and arms around to the right as before, and at the same time turn the head and eyes left. Lean a little to the left. Now turn the torso to the left and let the arms swing out and around to the front and then to the left, as before. At the same time, turn the head and eyes to the right, lift the legs, open the knees and swing the feet out and around to the left, then bend the knees and lower the legs to the floor. Reverse and repeat. Kneel, body and thighs vertical, knees at a right angle. Hold the hands just in front of the thighs, with the elbows straight. Turn the torso right and let the arms swing around to the right. Allow the elbows to bend until the back of the right wrist touches the back of the pelvis and the front of the left wrist touches the right hip in front. Now turn the torso left as far as is easy and let the arms swing out around to the front, across to the left and back to the symmetrical position. Reverse and repeat. Repeat the previous motion with the eyes fixed straight ahead . (This will limit the head motion as the torso turns.) Repeat with the eyes closed. Repeat with the eyes open . REST.

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6. Kneel on the left knee . Place the right foot on the floor in front, so that the right thigh is at a right angle to the torso and lower leg. The torso is vertical, and the arms straight, with the hands just in front of the thighs. Turn the torso right and let the arms swing around to the right and come to rest against the body as before. Turn the torso left and let the arms swing around to the left and at the same time bend the right knee. Reverse, turning the torso and arms to the right, and return the right knee to a right angle. Repeat. Repeat the previous motion, turning the head in the opposite direction to the torso. Repeat all of 6, starting from the symmetrical position and moving symmetrically . REST. 7. Sit up, with the knees bent and pointing to the left. Lean back and to the left a little and place the palms of the hands on the floor near the left rear of the pelvis. The arms are straight, both in front, and the fingers point towards the left rear. Lift both hands from the floor and turn the pelvis and torso to the right, also leaning to the right, and let the arms swing around to the right front, and then place the hands on the floor to the right side of the body. Reverse and repeat, turning as far to the right and left as is easy. Stop in the initial position, as at the start of 7. From this position, change over to the symmetrical position as follows: lean back and to the right, lift the hands and swing them over to the right as in the previous motion, and at the same time lift the legs, open the knees and swing the feet over to the left, closing the knees as you put the legs back on the floor. As you do this, turn the pelvis, torso, head and eyes as far to the right as is easy. Reverse, turning as far to the left as is easy, while moving the hands back to the left and the feet over to the right. Repeat. Repeat the previous motion, accelerating . REST. 8. Sit up, with the knees bent and pointing to the left, as before. Lean back and to the left a little and place the left hand, palm down, on the floor near the left hip

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pocket. The left arm is vertical and the fingers point to the rear. The right arm is passive. Change over to the symmetrical position as follows: lift the left hand and lean back and to the right. At the same time lift the legs, open the knees and begin to swing the feet over to the left. As the feet come off the floor, straighten the knees and bring the legs together. Throw the legs to the left with enough force to cause the body to pivot to the left on the pelvis. Finally separate the legs, bend the knees and lower the legs to the floor, knees pointing to the right, and leaning to the right on the right hand . The position now is symmetrical to the starting position, except that the entire body has pivoted around to the left. Reverse and repeat. REST. 9. Stand up, feet shoulder width apart, and with the hands just in front of the thighs . Twist the pelvis and torso around to the right and let the arms swing over to the right so that the back of the right wrist comes to rest against the back of the pelvis and the front of the left wrist touches the pelvis near the right hip. Now turn the pelvis and torso around to the left and let the arms swing to the left till you reach the symmetric position, with the left hand in back, and the right hand in front. Reverse and repeat, swinging as far to the left and right as is easy. Repeat the previous motion, and as you twist left, look to the left, and as you twist right, look to the right. Again repeat the motion, but instead of the eyes, turn the head right as you twist right, and left as you twist left. Move slowly. Again repeat the motion, moving at normal speed, but turn the head left as you twist right, and right as you twist left. REST. 10. Position as in 9, standing with the torso, pelvis and arms swung around to the right. Lift the left heel from the floor and shift the weight to the right foot. Moving slowly, turn the pelvis and torso around to the left, swinging the arms around to the left as before, and at the same time lower the left heel to the floor, raise the right heel and shift the weight over to the left foot. Reverse and repeat.

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Moving at normal speed, repeat the previous motion, and as you turn right, turn the head right and look to the right, and as you turn left, turn the head left and look to the left. Again repeat the previous motion, but as you turn the torso and pelvis right, turn the head left and look to the right. Then as you turn the torso and pelvis left, turn the head right and look to the left. REST,while standing. 11. Kneel on the right knee, shin on the floor. Place the sole of the left foot on the

floor in front of the body, with the left thigh at a right angle to the body and the lower leg. Hold the hands just in front of the thighs. Turn the head and torso to the right as far as is easy and look to the right, letting the arms swing around to the right and come to rest against the body as before. Bend the left knee as you turn. Then, swing the torso and head as far to the left as is easy, and look to the left, at the same time opening the left knee and allowing the arms to swing out and around to the left until they touch the body in the symmetric position . Then reverse, swinging back to the right and bending the left knee. Repeat. Repeat the previous motion, reversing the movement of the head and eyes: the torso and hands swing to the left as you straighten the left knee and turn the head and eyes to the right, then the torso and hands swing to the right as you bend the left knee and turn the head and eyes to the left. Repeat all of 11, to this point, starting from the symmetrical position and moving symmetrically. Kneel on both knees, with the thighs vertical and the shins touching the floor. The body is vertical, hands just in front of the thighs. Turn the torso to the right and let the hands swing around to the right and come to rest against the body as before. Swing the torso left as far as is easy and let the arms swing out and around to the left as before, until they touch the body in the symmetric position. Reverse and repeat. Repeat the previous motion, and as the body swings left, turn the head and eyes right as far as is easy, and vice versa. Repeat. Sit down, knees bent and pointing to the left. Lean on the left hand, palm down and fingers pointing toward the rear. The left hand is near the left hip

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pocket. Place the palm of the right hand in front of the face, with the arm horizontal. Fixing the eyes on the hand, turn the torso as far to the right as is easy. Reverse and repeat. Lean a little further to the left and place both hands on the floor, fingers pointing to the left rear. Twist the pelvis and torso right, lift the hands and swing them over to the right, lean right, and place the hands on the floor. Reverse and repeat. Stop in the initial position, knees to the left and both hands on the floor to the left side. Twist the pelvis and torso to the right, lift the hands and swing them over to the right, lean right, and at the same time lift the legs from the floor, extend the knees and move the feet over toward the left. Bend the knees and place the legs on the floor, with the feet near the left rear of the body. As you turn the pelvis and torso to the right, turn the head and eyes to the left. Reverse and repeat, moving between the two symmetrical positions. Now sit, with the knees to the left and bent, and lean on the left hand as before . The right arm is passive. Change over to the symmetrical position as before, by swinging the feet out and around to the left, and leaning to the right on the right hand. Throw the feet out in such a way as to cause the body to pivot as far as is easy, turning to the left. Reverse and repeat. REST.

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Lesson22 1. Lie on the back, legs stretched out on the floor with the feet shoulder width

apart. Interlace the fingers and rest the back of the head on the palms of the hand . Raise the head, hands and upper torso, elbows corning closer together . Reverse and repeat. Draw up the feet, bending the knees, until the soles of the feet rest on the floor. Again raise and lower the head , hands and upper torso, elbows corning closer together . Repeat. REST. 2. Draw up the feet, bending the knees, until the soles of the feet rest on the floor,

shoulder width apart. The arms remain on the floor near the body. Move both knees toward the head a little. The lower legs remain passive and the feet rise from the floor a few inches. Reverse the motion by allowing the legs to drop so that the feet fall and strike the floor. Repeat. Repeat the previous motion using only the right leg. Repeat the previous motion using only the left leg. Raise both knees as before, lower legs passive, until the thighs are at about a 45 degree angle to the body, then reverse the motion, but this time throw the legs down with a little force so that the feet press into the floor. The lower legs should be vertical as the feet hit the floor. Repeat. Repeat the first motion of 2, raising both knees, and then allowing the feet to drop to the floor. Repeat. REST. 3. Lie on the back, feet shoulder width apart, with the right arm lying by the side. Turn the head to the right and rest the right ear on the palm of the left hand.

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Raise the head, left hand and upper torso, left elbow moving closer to the center line of the body. Reverse and repeat. Turn the head to the left and rest the left ear on the palm of the right hand, with the left arm lying by the side. Raise the head, right arm and upper torso, right elbow moving closer to the center line of the body. Reverse and repeat. REST. 4. Lying on the back, draw up the knees, soles of the feet resting on the floor. The arms remain by the sides. Move the knees up toward the head, lower legs passive, lifting the feet from the floor. Keeping the shoulders fixed on the floor, raise the pelvis and lower torso and at the same time throw the feet down to the floor, lower legs vertical. Then, lower the pelvis back to the floor, attaining the initial position. Repeat. REST. 5. Get up on the hands and knees. Place the forehead on the floor in such a way the knees are bent at a 45 degree angle. Interlace the fingers and place the small fingers on the floor near the top of the head. The knees are shoulder width apart, the shins touch the floor. Shift the weight forward by extending the knees. The head will roll on the floor so that the chin approaches the chest. Reverse and repeat. REST. 6. Position as in 5. Place the balls of the feet on the floor. Shift the weight forward by extending the knees . Continue until the knees leave the floor. The head rolls forward as before, the balls of the feet are stationary on the floor. Reverse and repeat. REST. 7. Position as in 5. Place the balls of the feet on the floor. Turn the head to face left

and place the right palm on the left ear. The right elbow is on the floor, and the palm of the left hand is near the top of the head .

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Roll the head so that the top of the head touches the floor. The head remains facing left, as you shift the weight forward and roll the head. Reverse and repeat. REST. 8. Position as in 5. Place the balls of the - feet on the floor. Turn the head to face right and place the left palm on the right ear. The left elbow is on the floor, and the palm of the right hand is near the top of the head. Roll the head so that the top of the head touches the floor. The head remains facing right, and the rest of the body is still. Reverse and repeat. REST. 9. Lie on the back, arms by the sides. Draw up the knees, soles of the feet resting on the floor. Move both knees toward the head. The lower legs remain passive and the feet rise from the floor a few inches . Reverse the motion by allowing the legs to drop so that the feet fall and strike the floor. Repeat. Repeat the previous motion moving only the right leg. Repeat the previous motion moving only the left leg. Now move both knees up toward the head, with the lower legs passive, lifting the feet from the floor. Keeping the shoulders fixed on the floor, throw the pelvis as high off the floor as is easy, then bring the feet quickly down onto the floor so as to hold the pelvis and lower torso off the floor. Then, lower the pelvis to the floor, coming back to the initial position. Repeat. Get up on the hands and knees and the balls of the feet. Place the forehead on the floor, interlace the fingers and place the forearms on the floor, with the palms of the hands near the top of the head. Move the head so that the very top touches the floor. Move the head in such a way that th e point of contact of the head and floor describes a circle on the floor: Shift the weight back as you turn the head to face left and then back to center. Continue, shifting the weight forward while turning the head first right and then back to center, until you come back to the initial position. Repeat.

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Repeat the previous motion, moving the head in the opposite direction. (Reverse the direction of the circle.) Place the palms of the hands on the floor, with the fingers pointing straight ahead, and the arms in "push up" position . The center of the forehead is on the floor, the legs remain as they are. Extend the knees, lifting them off the floor, shift the weight forward and roll the head until the top touches the floor. Reverse and repeat. Repeat the previous motion and stop with the top of the head on the floor and the knees in the air. Take a small step toward the head with the right foot, then the left foot, then right, left, and right. Reverse and repeat. The top of the head remains on the floor. Lower the knees to the floor and roll the head back so that the forehead rests on the floor. The balls of the feet are still on the floor and the arms are still in the "push up" position, with the hands back towards the knees a little. The top of the head and the hands form an approximate equilateral triangle . Extend the knees, lifting them from the floor, and roll up onto the top of the head. Take 5 small steps towards the head with the feet as before. Bring the right knee up and rest the weight of the leg on the right elbow. Reverse and repeat. The right foot stays on the floor. Repeat the previous motion with the left knee and elbow. Now lift the right foot from the floor and rest the right knee on the right elbow. Reverse the motion, returning the foot to the floor, then lift the left foot and place the left knee on the left elbow. Reverse and repeat, alternately touching the right and left knees to the corresponding elbows. REST.

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L ESSONS FROM ES H KO L- W ACH M AN MOVEMENT

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Lesson23 1. Lie on the stomach, legs straight out on the floor. Rest the palm of the left hand

on the back of the right hand, and rest the forehead on the back of the left hand . The right hand is on the floor, palm down . Raise the right leg straight up, as far as is easy. Lower the leg to the floor and repeat. Raise and lower the left leg as far as is easy. Repeat. REST, lying on the stomach . 2. Position as in 1. Keeping the hands and head in contact, raise and lower the

head, arms, and upper torso. Repeat. Rest on the stomach. 3. Position as in 1. Repeat the previous motion, also raising the right leg. Repeat the previous motion, but raise only the left leg along with the torso and arms . Rest on the stomach. 4. Position as in 1. Keeping the head and hands in contact, raise and lower the

torso, arms, and both legs together . Repeat. Rest on the stomach . 5. Get up on the hands and knees and the balls of the feet. The knees are shoulder width apart and bent at about a 45 degree angle . Place the forehead on the floor.

Place the palms of the hands on the floor, fingers pointing forward, so that the hands and head form an approximate equilateral triangle . The forearms are vertical. Now straighten the knees, raising them from the floor, and roll the head up so that the top rests on the floor. Lift the right foot from the floor and set the right knee on the right elbow. Reverse and repeat. Lift the left foot from the floor and set the left knee on the left elbow. Reverse and repeat. Alternate the 2 previous motions, raising and lowering first the right foot, then the left, and so on . Repeat. Lift the right foot from the floor and place the right knee on the right elbow. Then similarly place the left knee on the left elbow. Pause. The weight is on the hands and head only. Reverse and repeat. REST.

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6. Get up on the hands and knees, with the shins on the floor. Place the forearms on the floor, palms down, upper arms vertical and forearms pointing straight ahead . The knees are shoulder width apart, thighs vertical. Let the head hang down passively. Raise the head, torso and right leg as far as is easy. Reverse and repeat. Raise the head, torso, and left leg as far as is easy. Reverse and repeat.

REST. 7. Position as in 6. Raise the head, torso and left leg as far as is easy. Reverse the motion, then raise the head, torso and right leg as far as is easy. Reverse, then continue, alternating the right and left legs.

REST. 8. Get up on the hands and knees and the balls of the feet. The knees are shoulder width apart and bent at a 45 degree angle. Place the forehead on the floor. Place the palms of the hands on the floor, fingers pointing forward, so that the head and hands form an approximate equilateral triangle. The forearms are vertical . Now straighten both knees, lifting them off the floor, so that the head rolls up and the top of the head touches the floor. Lift the right foot from the floor and place the right knee on the right elbow. Replace the right foot on the floor, and lift the left foot and put the left knee on the left elbow. Replace the left foot on the floor, put the right knee on the right elbow, and so on. Now place the right knee on the right elbow, then the left knee on the left elbow and pause. Both knees are supported on their respective elbow. Reverse and repeat.

REST. 9. Lie on the stomach, arms straight out on the floor overhead, palms down, and legs straight out on the floor, shoulder width apart. The forehead is on the floor. Raise the right arm and leg, and the head and torso as far as is easy, while turning the head to face right. Reverse and repeat.

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Raise the left arm and leg, and the head and torso as far as is easy, while turning the head to face left. Reverse and repeat. REST on the stomach. 10. Position is still as in 9. Alternate the two motions in 9, raising the left arm and left leg while facing left, then the right arm and leg while facing right, and so on. Repeat.

REST. 11. Repeat all of 8.

REST.

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Lesson24 1. Get up on the hands and knees and the balls of the feet. The knees are shoulder

width apart and bent about 45 degrees . Place the forehead on the floor. Place the palms of the hands on the floor, fingers pointing forward, so that the head and hands form an approximate equilateral triangle. The forearms are vertical. Extend the knees, lifting them off the floor, then lift the feet, rolling the head forward, and shift the weight as far forward as you can without falling over. Reverse and repeat. The back of the neck touches the floor as you roll forward . Repeat the previous motion and continue on, rolling onto the back and on up to sitting, legs stretched out on the floor in front. Go back to the initial position and repeat, doing a forward somersault. REST. 2. Lie on the back and bend the knees, soles of the feet on the floor. Move the knees toward the head so that the feet rise off the floor. The lower legs are passive. Let the feet drop to the floor. Repeat. Raise the knees and at the same time throw the pelvis and lower torso up into the air. Then quickly move the legs down so that the feet strike the floor, with the lower legs vertical, before the pelvis. Do this in such a way as to stop the pelvis at its highest point. Then lower the pelvis back to the floor. Repeat. REST. 3. Position as in 1, hands and head in an equilateral triangle on the floor, and the balls of the feet on the floor. Raise the knees from the floor, rolling the head onto its top . Take a small step forward with the right foot, then the left, then right, left, and right. Reverse and repeat. Raise the right leg and place the knee on the right elbow, then reverse, then raise the left leg and place the knee on the left elbow, reverse, and repeat, alternately lifting each leg to put the knee on the elbow.

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Raise the right leg and place the knee on the right elbow, then place the left knee on the left elbow. The weight is supported only by the head and hands. Reverse and repeat. Repeat the previous motion and stop with both knees on the elbows. Pause. Now rock the head forward and back a little so that the point of contact of the head and floor moves toward the front and then the back of the head. Repeat. Then roll over forward to the back and rest. Repeat all of 3 several times.

REST. 4. Balance on the head and hands with the knees resting on the elbows as before. Raise the right leg up toward the ceiling as far as is easy, straightening the leg out in line with the body. Reverse, setting the knee back onto the elbow, then raise and lower the left leg in the same way. Repeat, alternating the legs.

REST. 5. Lie on the stomach, legs shoulder width apart, and the arms on the floor, straight out overhead. Roll the pelvis slightly to the right, right hip rising, and at the same time raise the right leg straight up as far as is easy. Reverse and repeat. Repeat the previous motion symmetrically, rocking the pelvis left and raising the left leg. Combine the two previous motions: roll right, lifting the right leg and hip, reverse, then roll left, lifting the left leg and hip. Repeat. Place the forehead on the floor, open the legs and bend the knees so that the soles of the feet touch. Holding the torso still, roll the pelvis right and lift the right thigh from the floor. Reverse and repeat. Repeat the previous motion moving symmetrically, rocking the pelvis left and raising the left thigh . Now raise both legs and the pelvis as far as is easy. Allow the arms to slide along the floor. Reverse and repeat.

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REST. 6. Position as in 4, balanced on the head and hands, with the knees resting on the elbows. Move the knees close to the center of the upper arms. Straighten the lower back, bringing the pelvis in line with the torso. This will cause the knees, which remain bent, to rise from the arms. Reverse and repeat. REST. 7. Lie on the stomach, with the forehead on the floor, and the arms on the floor

straight out overhead. Open the legs and bend the knees so that the soles of the feet touch. Raise both legs and the pelvis as far as is easy. Allow the arms to slide along the floor. Reverse and repeat. Balance on the head and hands as in 4 . Move the knees close to the center of the upper arms. Straighten the lower back, bringing the pelvis in line with the torso. The knees, bent, will rise from the arms. Straighten the right leg, bringing it into line with the torso . The leg is now pointed straight up toward the ceiling. Reverse the movement of the right leg. The right leg does not touch the arm. Straighten and bend the left leg in the same way, then straighten and bend the right leg, and so on. Set the knees back onto the arms. REST. 8. Balance on the head and hands as in 4. Move the knees close to the center of the upper arms. Straighten the lower back, lifting the knees from the arms. Leaving the lower legs passive, bring the thighs in line with the torso. Then, allow the body to fall forward in a somersault. Keep the hands as they are on the floor, and as the body starts to fall, move the feet quickly down to the floor and catch the lower body in the air, holding the lower back off the floor. Then, lower the whole body down to the floor.

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Get back up on the head and hands as before. Straighten the lower back, then straighten both legs out in line with the body, coming to a full headstand, weight supported on only the head and hands, and with the head, torso and legs all in a straight line. Pause.

REST.

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Lesson25 1. Lie on the back, arms at the sides. Draw up the knees, resting the soles of the feet on the floor. With the lower legs passive, raise both knees until the thighs are vertical. Reverse by allowing the feet to drop down and strike the floor. Repeat. Again raise the knees and at the same time, throw the pelvis and lower body into the air, then quickly move the feet down to the floor, catching the pelvis in the air. Then set the lower back and pelvis on the floor. Repeat. Repeat the previous motion, but now throw the feet and lower body into the air, straightening the knees and then bring the feet quickly down to the floor as you arch your back, catching the torso and pelvis in the air. Set the back and then the pelvis down on the floor, and then repeat. REST. 2. Get up on the hands and knees and the balls of the feet. The knees are shoulder width apart and bent about 45 degrees. Place the forehead on the floor. Place the hands on the floor, fingers pointing forward and forearms vertical. The hands and head should form an approximate equilateral triangle. Lift both knees slightly from the floor, then take small steps forward toward the head with the feet, one at a time. The head will roll forward. Keep going until the body rolls forward onto the back. Release the hands from the floor and roll up to sitting. Go back to the initial position and repeat. REST. 3. Position as in 2, on the hands and knees, with the balls of the feet on the floor. Straighten the knees, lifting them from the floor, until the top of the head rests on the floor. Raise the right leg and place the right knee on the back of the right upper arm near the center.

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Do the same with the left leg. You are now balanced on the head and hands only. Lean forward, moving the chin toward the chest, until you roll over onto the back. Release the hands from the floor and continue rolling until you come up onto the soles of the feet, squatting down . Repeat, starting with the initial position . REST on the back. 4. Balance on the head and hands with the knees resting on the backs of the upper arms. Bend the knees as far as is easy. Then straighten the small of the back, bringing the pelvis in line with the torso, and at same time straighten the hips, raising the knees straight up till the thighs are in line with the torso . The knees remain bent. Continue until you roll over onto the back. The hands remain on the floor. Move the feet quickly down to the floor, lower legs passive, and catch the pelvis before it touches the floor. Then go back to the initial position and repeat. REST. 5. Balance on the head and hands with the knees resting on the upper arms . Straighten the small of the back, bringing the pelvis in line with the torso and lifting the knees from the arms . Then straighten the hip joints a little until the soles of the feet are horizontal. The knees remain bent. Straighten the right hip joint completely, bringing the thigh in line with the torso. Reverse. Repeat once. Straighten and bend the left hip in the same way, two times . Now move the knees straight out to the sides, in line with the plane of the shoulders, and at the same time straighten both knees. The body now forms the letter "Y': Pause like this briefly. REST. 6. Balance on the head and hands with the knees resting on the upper arms . Straighten the small of the back, bringing the pelvis in line with the torso. The knees and hips remain bent, and the knees come away from the arms.

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LESSONS FROM ESHKOL -W ACHMAN

MOVEMENT

NOTATION

Bend the small of the back and twist the pelvis so that the left knee touches the right forearm. Reverse the motion, then touch the right knee to the left forearm. Reverse, then repeat the entire sequence, alternately touching each knee to the opposite forearm.

REST. 7. Balance on the head and hands, with the knees resting on the elbows, as before.

Pause briefly. Lower both feet, until the knees come off of the arms and the balls of the feet touch the floor. Then straighten the knees and the small of the back, lifting the feet clear off the floor. Return to the initial position, pause briefly, and repeat.

REST. 8. Get up on the hands and knees and the balls of the feet. Bring the legs together until they touch, and bend the knees. Place the forehead on the floor, and place the palms of the hands on the floor, fingers pointing forward, and forearms vertical, so that the head and hands form an approximate equilateral triangle. Leaving the feet on the floor, straighten the knees, lifting them from the floor and rolling up onto the top of the head. Now straighten the small of the back, bringing the pelvis in line with the torso and at the same time bring the legs straight up toward the ceiling. Then move each leg out to its respective side, bringing the body into the shape of a letter "Y': Then bend the small of the back and lower the legs so that the balls of the feet touch the floor, feet wide apart. Now reverse the sequence of movements, raising the legs and straightening the back, then bringing the legs together straight up toward the ceiling, then bending the pelvis and lowering the legs until the feet touch the floor, with the legs together. Repeat.

REST.

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9. Balance on the head and hands, with knees resting on the elbows. Straighten the small of the back, lifting the knees from the arms, bring the thighs together, and then straighten the legs out in line with the body. The upper and lower legs and the body and head are in one straight line. Keeping the legs together, bend the back and hips and lower the balls of the feet to the floor. Repeat, starting from the initial position . REST. 10. Get up on the hands and knees and the balls of the feet. Bring the legs together and bend the knees, until the thighs and lower legs touch. Set the forehead on the floor, interlace the fingers the unfamiliar way, and place the palms of the hands against the top of the head, with the forearms resting on the floor. Leaving the feet on the floor, straighten the knees, rolling up onto the top of the head. Then straighten the small of the back, bringing the pelvis in line with the torso, and raise the legs straight up towards the ceiling. Lifting the feet off the floor. Pause briefly. Then move each leg out to its respective side. The body is in the shape of the letter "Y': Pause again. Reverse and repeat. REST. 11. Balance on the head and hands, with the knees resting on the forearms as before . Rock the head forward and back, so that the chin approaches and then moves away from the chest. Repeat. Straighten the back, and the knee and hip joints, raising the feet up toward the ceiling. The lower legs are touching. Take a very small "step" backwards (toward the head) with the right hand, then another identical step with the left hand. Then press into the floor with the hands, taking the weight off the head, and move the chin away from the chest so that the head slides on the floor and the point of contact of the head and floor moves toward the forehead . Let the weight come back onto the head and move the chin toward the chest so that the head rolls on

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MOVEMENT

NOTAT ION

the floor and moves away from the hands slightly. The forearms are again vertical. Repeat, taking a small step backward with each hand, and so on . You will move slowly backward across the floor.

REST. 12. Balance on the head and hands, with the body and legs in a straight line and the legs touching. Lift the right hand, move the right elbow backward a little and put the hand back on the floor. Then lift the left hand, move the left elbow forward a little, and put the hand back on the floor. Now turn the entire body, the head rotating on the floor, in such a way as to cause the arms to come back into symmetrical alignment. Repeat. The body will rotate in a counterclockwise direction as seen from above. Repeat the preceding motion moving symmetrically. The right arm moves forward, the left backward, and the body rotates clockwise.

REST. 13. Balance on the head and hands, with the body and legs in a straight line, and the legs touching. Repeat the second motion of 11, taking a small step backward (toward the head) with the right hand then another with the left hand, then moving the head to move the body backward . Repeat.

REST. 14. Lie on the back, arms at the sides, with the knees bent and the soles of the feet

resting on the floor. Throw the knees and lower body as high up off the floor as is easy, then bring the feet quickly down to the floor, catching the torso and pelvis in the air. Then lower the torso, lower back and pelvis to the floor. Repeat.

REST.

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Afterword Translator1s In his teaching, Dr. Feldenkrais did not always give complete instructions, and often left movement sequences unfinished, preferring to just suggest a motion, and let the students "figure it out for themselves:' Thus, his teaching was often characterized by those familiar with it as subtle and heuristic, and sometimes stronger words such as sneaky and devious have been used. With this in mind I invite the student to consider the very last move of the very last lesson, just above, and to compare it with the endings of other lessons. Persistence and patience will be rewarded.

ATM®Teaching Materials for FeldenkraisPractitioners from FeldenkraisResources MOSHE fELDENKRAIS San Francisco Evening Class These lively audio programs offer you a varied selection of lessons taught in the San Francisco Evening Class. Each volume increases in complexity.

San Francisco Evening Class, 10 CD set - Volume I San Francisco Evening Class, 10 CD set - Volume II San Francisco Evening Class, 10 CD set - Volume III

Item #2216 Item #2202 Item #2219

San Francisco Evening Class Notes In 1976, during the second year of the San Francisco FeldenkraisTraining Program, Moshe Feldenkrais taught biweekly evening ATM classes for the general public. This is the only example we have of Moshe teaching an ongoing class for the public in English. The classes took place nearly a decade after most of the recorded Alexander Yanai lessons; significant differences from Moshe's earlier ATM teaching style are apparent. Manuscript. Item# 1011 San Francisco Evening Class - Teaching Package This is the complete set of three volumes of the San Francisco Evening Class, plus the San Francisco Evening Class Notes, which outline each of the 30 lessons. CD Set and Manuscript. Item # 1011K San Francisco Professional Training Program Year III Transcript This complete transcription of the third year of the San Francisco Training Program shows Moshe in his creative prime . Every lecture, story, Fl and ATM lesson is included. Photographs have been added to clarify the FI instruction. Manuscript. Item #1070 London ATM Workshop Transcript In 1974, Moshe conducted a four-week public workshop for the Quaesitor Centre in London. All of the 30 ATM lessons, some of which are unique or include unusual variations, are suitable for classes or workshops. Six formal lectures are included. Manuscript. Item #1012 Spanish Translation #1014 Toronto ATM Workshop Transcript This was one of Moshe's very last workshops, and we're fortunate to have it available in transcript form. Edited by Feldenkraispractitioner Elaine Yoder, the manuscript includes 18 ATM lessons and 5 lectures, specially formatted for easy use. Manuscript. Item #2039

Esalen Workshop ATM Notes The 1972 Esalen Institute Workshop was Moshe's first significant teaching visit to the U.S. The workshop participants included many of the leading people in the humanistic psychology movement. The workshop took place over a five-week period and included 43 outstanding classic ATM lessons, each highly structured and suited for a 45 to 60 minute ATM class. Workshop participant Judith Stransky developed this manuscript from notes and tapes-a gold mine for Feldenkrais teachers. Manuscript. Item #1009 German Translation # 1018 Spanish Translation #1020 French Translation #1010

GABY YARON & MIA SEGAL Evening ATM Class Notes During the second and third years of the San Francisco Feldenkrais Training Program, Mia and Gaby (two of Moshe's original students) shared the teaching of popular ATM evening classes. They are masters at making demanding lessons accessible. The 26 lessons are elegant, simple to teach and richly layered in the depth of the instructions. Manuscript. Item #1035 German Translation #1039 Spanish Translation #1038 French Translation #1040 JACK HEGGIE 25 Lessons From Eshkol-Wachrnan Movement Notation Moshe taught these 25 ATM lessons at Hakibbutzim Teacher's Training College, School of Physical Education, in Tel-Aviv.With the inspiration of Moshe's close friend Noa Eshkol, the lessons were transcribed into the Eshkol-Wachman movement not ation system and published in Israel. Jack Heggie translated the lessons from notation into English. These unique and often challenging lessons were not part of the Alexander Yanai classes. Manuscript. Item #1013

The Use of Eyes in Movement The eyes initiate and control most motor behavior. Working with the relationship of the eyes to the rest of the body, Jack combines the theory and practice of ATM with the vision improvement of Dr. William Bates. He has developed 13 ATM vision exercises that reduce eyestrain and improve posture flexibility and visual acuity. Manuscript. Item #1178 CHAYA SHELHAV-SILBERBUSH The Feldenkrais Method With Cerebral Palsy in Children Written as a master's thesis for the Boston University's School of Education, this important manuscript includes two lengthy case studies, an overview of different approaches to cerebral palsy, the theory of Functional Integration as it relates to cerebral palsy, documentation

of results, and a bibliography. Chava describes 20 FI lessons with two cerebral palsy children in extraordinary detail, and includes 41 photographs and a theoretical/functional explanation of each lesson. Chava is a trainer and one of Moshe's original Tel-Aviv students. Manuscript. Item #1061

Please visit the Practitioner Area of our website and check out the section on ATM teaching to access other resources. www.feldenkraisresources.com

Books by Moshe Feldenkrais Body Awareness as Healing Therapy: The Case of Nora Body Awareness as Healing Therapy:The Case of Nora is Moshe Feldenkrais' classic study of his work with Nora, a woman who has suffered a severe stroke and lost her neuromuscular coordination, including the ability to read and write . Feldenkrais uses rational and intuitive approaches to help his student relearn basic motor skills. One can observe here the groundwork of Feldenkrais' extraordinary insights which became known as the Feldenkrais Method. We follow his detailed descriptions of the trial and error process which led him to see the ingredients that were needed to help Nora reshape her attention, perception, imagination and cognition. Softcover. Item # 1153 Body and Mature Behavior, A Study of Anxiety, Sex, Gravitation, and Learning First published in 1949 this clear systematic treatment of the psycho-physiological foundations of Dr. Feldenkrais' theories is a widely accepted classic. He describes in neuro-physiological and psychological term 0 s how patterns of movement and posture are acquired and relates movement habits to social and sexual development. This is a rich and somewhat technical book. Softcover. Item # 1151 Embodied Wisdom: The Collected Papers of Moshe Feldenkrais

Edited by Elizabeth Beringer The semina l collection contains all of Moshe Feldenkrais 's English-language articles and interviews, including some newly discovered pieces. This beautiful book will be an essen tial part of every practitioner's library. Edited and annotated by Elizabeth Beringer with a wonderful introduction by David Zemach-Bersin. Softcover. Item #1158 Higher Judo: Ground Work

Higher Judo: Ground Work is Moshe Feldenkrais's last and most sophisticated book on judo. Back in print after an absence of decades, this attractive new edition includes forewords by Dennis Leri, trainer and martial artist; Michel Brousse, judoka and historian of

French judo; and Moti Navi, researcher on the Feldenkrais Method's martial roots. These special forewords add historical and philosophical depth to the new edition. Higher Judo was written at a critical juncture in Feldenkrais' development, just after writing Body and Mature Behavior, and after 25 years of involvement in the martial arts. The early chapters of Higher Judo are essential reading for Feldenkrais practitioners. They go far beyond self defense, arguing for judo as an educational practice that furthers maturation of the whole person, and revealing some of the fundamentals of Moshe's thinking just as he is developing his method. In addition, practitioners who work with athletes or active individuals will find the book particularly insightful. Softcover. Item# 1150

The Potent Self: A Study of Spontaneity and Compulsion The Potent Self is Moshe's second book on the theory and practice of the Feldenkrais Method . In this book Dr. Feldenkrais explores such areas as the relationships between habit, emotion, motivation, and posture. He also provides some insight on his technique for addressing human difficulties. The foundations of both Awareness Through Movement and Functional Integration are articulated here in more depth than in any of Dr. Feldenkrais' other writings. Softcover. Item # 1155

Please visit our website to view a large selection of books, DVDs and audio CDs on the Feldenkrais Method". Toll Free: 800- 756-1907 www.feldenkraisresources.com.

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