Awareness Through Movement Lessons: San Francisco Evening Class Notes 978-0615489483, 0615489486

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San Francisco Evening Class Notes 1976

Awareness ThroughMovement®Lessons

San Francisco

Evening Class Notes

JUNE - AUGUST,

MOSHE

1976

FELDENKRAIS

Edited by Richard Ehrman

fELDENKRAIS

® RESOURCES

© 2011 Feldenkrais Resources

Revised 2006 No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage and retrieval system, without prior written permission of the publisher, except where permitted by law. ALL

RIGHTS RESERVED.

Feldenkrais Methoc/!9,Functional Integration ®, Awareness Through Movement ®, and Guild Certified Feldenkrais Practitioner ®are service marks of the Feldenkrais GUILD ® of North America . Feldernkrais Resources 3680 6th Avenue San Diego, CA 92103 www.feldenkraisresources.com

Contents Forward

1. Tilting Pelvis Sitting , June 17

1

2. Extensors, June 21

5

3. Classic Rotation Sitting, June 24

9

4. Coordinating Flexors and Extensors, June 28

13

5. Foot to Head, July 1

15

6. Rolling Arms, Rolling Fists - Erroll Flynn, July 1

19

7. Rolling to Sitting, July 8

24

8. Oscillations - Jello Pudding, July 12

28

9. Tilting Legs on Stomach, July 15

33

10. Lengthening Side / Arm Bending, July 15

37

11. Sitting on Heels - Cat back, July 19

41

12. Rolling from Back to Stomach, July 22

45

13. Clarifying Movements of the Feet, July 26

48

14. Shoulder Circles, July 26

51

15. Sitting to Lying with Hand on Chin, July 29

55

16. Lifting Legs and Arms, August 2

58

17. Tilting Left and Right Sitting , August 2

62

18. Oscillations II, August 5

67

19. Praying, August 9

70

20. Using Knees Like Drumsticks, August 9

73

21. Rolling from Stomach, August 12

76

22. Rolling to Sit #2, August 19

81

23. Pelvic Twist, August 19

86

24. Kick on Side, August 23

90

Forward

In 2000 I proposed to David Zemach -Bersin to edit the Mia Segal/Gaby YaronAware ness Through Movement @Class Notes. After looking over samples of what I would do with those lessons, he agreed that additionally I would re-format Dr. Feldenkrais' San Francisco Evening Class Notes.

The Editing Process The notes came to me as 55 pages of instructions with just paragraphs for organization. The first task was to assign numbers and letters to the materials following the conventions outlined below. From these versions I got on the floor and did all the lessons, noting what was difficult to understand and raising questions about a particular variation. Where possible I checked lessons against the available audio recordings. I then taught most of the lessons to observe them in action and determine where clarifications might be useful. A final time through while formatting the material allowed me to incorporate this experience and make minor changes . Even with this process, I expect there are a few places that some will find require further exploration . And this, after all, is part of what doing Awareness Through Movement is about. Inevitably in secondary source material, there are places where there is a lack of clarity. Determining what is meant begs a number of questions requiring examination of structure, organization of instructions, and placement of variations . I would look at the previous and subsequent instructions to discover what would be consistent. And, sometimes the answer was found four variations later by an offhand remark. The possibility always exists that a variation was directed for one person in the room and there is no other logical explanation for its placement. Ultimately this process became part of my own teaching, as I considered where to insert a particular variation.

Editing Conventions The text I worked from were notes from the classes, not transcripts, and do not represent Feldenkrais's exact words. I have mostly left the abbreviated language of these notes, adding language only where they are especially awkward. I've left caps to reflect emphasis in original notes that I assume reflect Dr. Feldenkrais' emphasis, and have left the original note takers use of parentheses . All text in [brackets] are mine, usually added to clarify a direction or instruction, and sometimes to offer alternatives when I still wasn't sure what was intended.

I have grouped the instructions, comments and rests in a format that delineates the structure of the lesson and functions of the text. This format can be summarized as: Scan 1. Assume this position I a. Do this movement Notice this and that, does this or that happen, reminder to observe previously stated constraint. I b. Change the movement in this way, do this variation, and change speed . Rest. Notice The first time an instruction asks for assuming a particular position it is given a new number, the movement you do in that position is a sub-instruction. Subsequently getting back into that position and the first movement in that position gets its own number. This format recognizes that assuming a new position is a movement of its own, and when I teach I'm reminded to treat it as such. The only divergence from these conventions occurs at the initial scan and the rests where separating each different direction of attention would make too many lines of instructions . This format can tend to generate many variations yet I think it's useful if we are to study the structure of ATM's and the process of teaching them.

The Lessons I'll leave the telling of the history of the class to David, I can only speak to the material itself. These lessons form a thorough survey of the different kinds of lessons exploring the global patterns of flexion, extension, rotation, and twisting. There are many different positions: sitting , supine, prone, all fours; and various dynamic lessons including four different rolling lessons. Top it off with some jelly pudding, and a couple of relatively rare lessons like 'Knees Like Drumsticks ' and 'Kicking on the Side,' and you have a marvelous demonstration of the variety in the Awareness Through Movement cannon. Through it all there are more than a few interesting moments and movements. This collection contains a number of variations I had not seen before and a few that I'd never seen in that particular lesson . In the August 2 lesson 'Tilting In Sitting,' with the legs crossed he has the knees move up and down 'flapping as wings.' On July I 9 during the Cat back lesson he places people prone and had them cross their legs at the knee. In the middle of the Pelvic Twist lesson done mostly on hands and knees, comes this: "Sit, lean on both hands, behind you . Stretch out legs. Let legs move along floor in large circle both to right and left . ..swing in a big circle." This variation is usually taught as a series of lessons in training programs . And a nwnber

II

of lessons end with rolling when there was another focus to the lesson. In this way he refers back to previous lessons in the series. And I'm still playing with this variation from the end of Tilt Left/Right in Sitting: 20. Sit with the feet (soles) together. Place one hand forward and one backward. Push and come to balance the body over the feet. Then bring both hands forward of the body. Balance there. Remain there, squatting, with the outside borders of the feet on the floor. Use both hands on the floor in getting to the position if you wish. Work slowly. Do not have any strain in the arms when they are forward. If the spine is not long enough and the head not forward, you cannot do this. The spine must be long to put enough weight in front. The notes contain a few valuable comments on the process of the Awareness Through Movement form such as: The more things you attend to, the more they are easier to do and all the things are done well. When we are tense and do not know how to proceed, our attention is withdrawn from all else. This means the central nervous system is absorbed in things it has difficulty with. Concentration, then, is not indicative of the proper operation of the central nervous system, but it is useful when it is necessary to look at one point in the center of things (while protected by someone else). The easier you can attend to the background and as many details as possible, the better the brain functions and the better we work. So we work like this now.

Acknowledgements In closing, I would like to thank David Zemach-Bersin and Elizabeth Beringer of Feldenkrais Resources for the opportunity to work with these materials and their patience as the project proved more time consuming than expected. I'd also like to acknowledge Dennis Leri for early encouragement toward ATM lesson study, Ellen Soloway, on whose editing of Alexander Yanai this format is based, and special acknowledgement for service above and beyond goes to Larry Goldfarb for offering useful suggestions on formatting issues and getting down on the floor to figure out various confusing instructions. Awareness Through Movement scholarship is a contact sport. As you go through the material I'm sure you will also share my gratitude for the creative genius of Moshe Feldenkrais who invented these lessons and taught them as only the originator can. Richard Ehrman Cambridge, Massachusetts February 2005

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Lesson 1: Tilting Pelvis Sitting June 17, 1976 1. Sit up, [leaning on] hands behind the back, soles of the feet touching together la. Move the feet close and far till you find a comfortable place. 2. Tilt your pelvis so the right thigh touches the floor and return to center; leaning on hands. Notice that the left ribs are pushed away from the elbow. The right knee is moved forward at the same time . 2a. [Continue as in] tilting pelvis but to the left [left thigh moves towards floor.] Now your ribs on the right close up and the ribs on the left fan out. 2b. Continue doing the movement (#2, 2a.) and alternate moving to the right and left. Compare the sides. See which one is easier; that means the ribs are softer and the shoulder is softer on the easy side; also the knee moves forward.

2c. Rock from one buttock to the other, go faster . Notice your head (head stays stationary except turned a little towards the lifted knee for balance). 2d. Now take the head in the direction of the rocking (the shoulder goes backward on the side of the lifted knee) [when tilting pelvis to right move head to right, when tilting pelvis to left move head to left.] Ed note: movement of the head could be turning, side bending or combination of both. Rest on the back. 3. On back, touch soles of the feet, move them [both feet touching] closer and farther [from your torso] until you find a comfortable place. 3a. Tilt the pelvis to the right, thigh touching floor (for this to happen the right knee has to go forward.) 3b. Tilt the pelvis to the left, thigh touching floor. 3c. [Alternate right and left] and compare both sides. Which parts leave the floor? Is it symmetrical? 4. [Same position as above, on back, soles touching] Interlace the fingers behind the head. Lift your head many times. Which parts press the floor? Notice to which angle you lift your head.

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4a. Now lift your feet and your head. Does your head lift more? Turn your feet so the toes are towards the ceiling while lifting the head and notice if your head and feet go higher. Experiment with this. Rest, lying on your back . Which parts of your body sink to the floor?

5. Sit up. Lean back on the elbows and forearms, soles of the feet together. Tilt knees to the right and left. How do the ribs move? Is there is movement between the clavicles and the sternum.) Sa. Lift the feet (keep together) and move them towards the forehead and away agarn . Rest. Check the back, lumbar region, hip joint. These parts come into awareness clearer and easter.

6. Sit up, soles of feet together. Notice gaps between legs and knees and floor. Put right hand between legs, palm up, and slide it beneath the right knee *, leaning on the left hand . Slide the [right] hand forward and back. [*Ed note: forearm goes under lower leg] 6a . Continue, when the elbow is behind the knee rotate the wrist, [forearm] palm downward, then upward, several times. 7. Position as in #6 . Put left hand between legs , palm up, and slide it beneath the left knee *, leaning on the right hand. Slide the [left] hand forward and back . [*Ed note: forearm goes under lower leg] 7a. Continue, when the elbow is behind the knee rotate the wrist, [forearm] palm downward, then upward, several times. 8. Now place both hands [under respective legs] - slide forward as in #6 and #7. 8a. First turn palm on one side, back and forth [toward floor, toward ceiling] 8b. Then with the other arm . 8c. Then move both arms together. 8d. Stop turning arm and slowly lift the left leg with the left arm a little . 8e. Now lift the right leg with right arm and notice any difference.

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9. Lie on back, soles of feet together. Interlace fingers behind head; lift both the feet and head and notice how far the feet are from the head. 10. Sit. Interlace fingers behind head; lift both the feet and head and notice how .far the feet are from the head. Why are they not the same? Now that you are aware of this difference it can change.

11. Lie on back , soles of feet together, bring legs away from floor and put forearms under respective legs, palms facing ceiling as in 8d. and 8e. With the arms move right leg then left leg. lla . Then roll to the right and sit up. 12. From sitting, roll to the right and back; then to the left and back. [ed note: most likely he means with the arms remaining under the legs] 12a. Then roll to the right and lie - make a full circle, rolling on to the left. Make full circles several times. Rest on back.

13. Lying, soles of feet together, notice how knees are more open. Tilt your pelvis right and left; is it easier, suppler, equal? 13a. Stay like that. Contract your stomach muscles to tilt the pelvis as though to see your genitals. (That lets go of the small of the back.) Lift the small of the back off the floor and return it to the floor. What happens with your head? The movement is translated to the head if it is free . Draw the chin in and up and let the pelvis move with it. Do it until you feel the movement all along the spine.

13b. Do it quicker so that the hips rock . 14. Lie on back, soles of feet together. Interlace fingers behind head; lift both the feet and head and notice how far the feet are from the head. 15. Sit. Interlace fingers behind head; lift both the feet and head and notice how far the feet are from the head. 16. Sit up, soles together and holding both right and left legs up as in #8, roll [backwards] straight on your back and up to sitting again. 17. Lie on back, soles of feet together. Interlace fingers behind head; lift both the feet and head and notice how far the feet are from the head .

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18. Sit. Interlace fingers behind head; lift both the feet and head and notice how far the feet are from the head. 18a. Sit, soles touching, forearms under legs, bring legs away from floor. Is iL easier , closer ? (Belween the foel Lhere is special room for Lhe nose.) forward a liLtle to where it is more comfortable.

Move Lhe feet

Rest on your back. Scan the body. Which parts are closer to the floor?

19. Lie on back, soles of feet together. Rock pelvis front and back, easy - Iike jello. 19a. Lean on elbows and forearms and continue tilting pelvis. Keep head up. What happens with the shoulder blades? Rest on back. Scan - what parts are closer to the floor? Notice behind the knees.

20. Sit up, soles of feet together. Lean on hands, tilt pelvis. Make it simple. Tilt it forward and back; the small of the back softens. When the movement is big, the head goes forward and [spine] lengthens . 21. Lie on back, soles of feet together, forearms under legs roll to right to sit up. 21a. From sitting, roll to the right and back; then to the left and back. 22. Sit, soles touching, arms under legs. Now bring one foot closer to the head than the other. Take the foot in the hand . Notice the distance now. Rest on your back. Scan body. Get up slowly, walk around, notice.

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Lesson 2: Extensors June 21, 1976 1. [Prone] Begin with forehead on the hands. [Take head away from hands and] look up as far as you can to the ceiling and mark the spot. 2. Lie on your stomach, right hand on top of left, left cheek on the back of the right hand. 2a. Lift the right hand to push the cheek to lift the head. Observe the effects of this movement throughout the body. Note whether one side, right or left, leans more on the floor. What limits the movement so that the head doesn't go higher with ease?

2b. Continue lifting the head, lifting the elbow as well as the hand off the floor. Do you lift your head higher when you lift with the elbow also? In doing the lifting, you may begin to notice a mobilization of the leg muscles. Note when they mobilize and how. ls this work in the legs necessary?

3. Left cheek on hands. Lift head with [Right] hand and elbow. [Keep lifted and] Slide them together right, then left. Move only to where your breathing remains unimpaired. 4. Forehead on the hands, look up as far as you can to the ceiling mark the spot and check progress. 5. Left hand on right, right cheek on back ofleft hand. Lift head with hand. Observe effects . 6. Forehead on the hands, look up as far as you can to the ceiling and stay there. Then, with your eyes closed, "look" up at the ceiling [a number of times and return forehead to hands.] 6a. Repeat lifting head and check progress. 7. [Prone] Right hand on left. Left cheek on right hand. Slowly, bend the left leg at the knee. When the lower part of the leg is vertical, note if the foot is neutral (neither flexed nor extended). 7a. Begin to flex and extend the foot, decreasing the amplitude until the foot is neutral. People often feel as if the foot is neutral when it is actually slightly extended.

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7b. Lift the left knee off the ground, noting which elbow gets lighter as you do this. 7c . Then, lift the left knee while lifting the head with right hand. Note how this auxiliary movement improves the lifting of the head.

7d. Then, lifting the head without the auxiliary lifting of the knee, notice that the improvement, encouraged by the auxiliary, remains . Rest. 8. Right cheek on left hand. Bend the right knee. Flex and extend the right foot until you find the neutral point. 8a. Lift the right knee. Note whether the elbow becomes lighter. 8b. Then lift the head and leg together. Notice what lifts and what presses and the degree of the pressure and lifting. 8c. Then lift the head alone without the leg, noting any improvement. 9. Forehead on the hands, look up as far as you can to the ceiling and stay there. Then, with your eyes closed , "look" up at the ceiling [a number of times and return forehead to hands .] 9a. Repeat lifting head and check progress Lie on your back. Note that the contact that the back makes with the ground is less than usual. The muscles (extensors) remain contracted from all the work. To refresh them , we will work their antagonists , the flexors.

10. On your back, bend and spread your knees . [Bring legs away from floor] Interlace your fingers behind your head. Direct your elbows to your knees in the various combinations possible . Then lie and note how the back muscles have released. They should lie better than a moment ago. 11. Lie on your stomach again , right cheek on left hand. Lift head with the left hand and translate the head right and left. If you spread your legs, this movement will be much easier. 1la. Switch the hands only and translate the head using the right hand. llb. Reverse the head and the hands [so left hand under left cheek] and lift and translate the head right and left. 11c . Then, lift the head, pressing the lower abdomen (between the navel and the pubic bone) to the ground as you lift.

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lld. Then turn the head [now lifting the right cheek on the left hand] and lift, again pressing the lower abdomen. 12. Forehead on the hands . [Take head away from hands and] look up as far as you can to the ceiling and mark the spot. Think of pressing your abdomen to the floor as you lift your head. See if this auxiliary doesn't help you to look even higher.

13. On your back, bend and spread your knees. [Bring legs away from floor] Interlace your fingers behind your head . Direct your elbows to your knees in the various combinations possible. Then lie and note how the back muscles have released . They should lie better than a moment ago . 14. Forehead on the hands. [Take head away from hands and] look up as far as you can to the ceiling and lift the legs with the head. Rest. 15. With forehead on hands, lift the head with both hands. While doing this, see if the legs mobilize spontaneously. [not clear if legs are bent or long] 15a. [Take head away from hands and] look up as far as you can to the ceiling 16. On your back, bend and spread your knees. [Bring legs away from floor] Interlace your fingers behind your head . Direct your elbows to your knees in the various combinations possible. 17. Lie on your stomach, palms on the floor, elbows in the air as if for pushing up. Using hands, lift head, then lower the right cheek to the floor; then lift head and lower left cheek to the ground. Continue to alternate several times . 18. Forehead on the hands. [Take head away from hands and] look up as far as you can to the ceiling and mark the spot. 19. Lie on your stomach, palms on the floor, elbows in the air as if for pushing up, bend knees and lift head to look over the right shoulder to see your right heel. Note what happens to your elbow as you look. 19a. Repeat but look over the left shoulder at left heel. 19b. Then alternate [looking over right and left shoulders at respective heels.] 20. Forehead on the hands. [Take head away from hands and] look up as far as you can to the ceiling and lift the legs with the head . 20a. Then lift head without lifting the legs .

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21. Lying on your stomach , place the back of the hands on your back. 21a. Think of sliding the hands nearer to the head, then down toward s your ass. 21 b. Lift your shoulders, allowing the head to be lifted by the lifting of the shoulders. Lower head to the right, then to the left. 22. Forehead on the hands. [Take head away from hands and] look up as far as you can to the ceiling and mark the spot. 22a . With forehead on hands , lift the head with both hands. While doing this, see if the leg s mobilize spontaneously. 23. Get up and walk around. You will probably feel "heavier " than usual. If you go on walking this way, you will probably strain your back. 23a. So to relieve the strain in the extensors, repeat #10 to work the flexors . On your back, bend and spread your knees. [Bring legs away from floor] Interlace your fingers behind your head. Direct your elbow s to your knees in the various combinations possible .

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Lesson 3: Classic Rotation Sitting June 24, 1976 1, Sit up, right leg back and bent so sole of left foot touches right thigh. Orient yourself so the wall in front of you is your front. Support yourself by leaning on your left hand. la. Take away hands and move your body, notice how your body balances. 2. Lift right hand in front of you, fix your eyes on hand; turn whole body to left, only [as far as] what is most comfortable. Do this a few times, then stay there turned. 2a. Fix a point on the wall that you'll remember (to notice the amount of turning with greatest of ease). Rest on your back. 3. Do #2 again several times, then stay there [turned to the left]. Turn only your head to the front, several times. 4. Turn [whole body] to the front, and close your eyes . Move head and body to the left with closed eyes on your right wrist, stop when you feel the movement is not easy. Open eyes and see if you have twisted more than before. Come to the middle again. 5. Turn left again (as in #2), stay there, move your eyes only to the right, easily (no straining) and back several times. 5a. Move head and body to the left with closed eyes on your right wrist, stop when you feel the movement is not easy. Open eyes and see if you have twisted more than before. Rest on your back.

6. Sit up, turn around yourself to the left again. Notice right hip joint [raises and returns to the floor as you move to the left]. 6a. Turn and stay turned to left. Think how the moveme nt of the hip joint comes toward your right hand. What is in the trajectory? (Right knee goes to the floor; left knee and thigh go nearer to the floor).

6b. Return to the middle. 7. Sit as before. Eyes closed; turn left again and stay there. Move only eyes to left and back several times. Return your whole body to front.

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7a. Move head and body to the left with closed eyes on your right wrist, stop when you feel the movement is not easy . Open eyes and see if you have twisted more than before. Rest on your back.

8. Sit in position [as above] but put your right hand on top of head. Move right ear to right shoulder and back several times. 8a. Then move left ear to left shoulder and back several times . 8b. Then move [alternate] left and right many times. Notice hip joint moves nearer armpit; the left ribs fan out, and right ones shorten. When moving to the right, right hip comes up; when moving left, your right hip goes back to floor, and the pelvis rocks.

9. Turn to front. Move head and body to the left with closed eyes on your right wrist, stop when you feel the movement is not easy. Open eyes and see if you have twisted more than before .. Rest on your back . Notice how you lie, examine your body, heels, back of knees, small of back, shoulders, chest, etc.

10. Sit in same position but put right hand on same side as left hand [lean on both hands to left of torso] comfortably. Move shoulders left and right and back. When coming to the front (move right) bend yourself so the right pelvis goes further to the floor. Head, shoulder and eyes all go together. 11. Repeat movement as in #lO but move head and eyes in opposite direction than shoulders . Make this a simple, light, easy movement. Come to front. 12. Move head and body to the left with closed eyes on your right wrist, stop when you feel the movement is not easy. Open eyes and see if you have twisted more than before. 13. Sit in same position but put right hand on same side as left hand [lean on both hands to left of torso] comfortably. Move shoulders left and right and back ., letting head and eyes do as they want. Observe hip joint, spine, legs, etc. What do eyes do? 13a. Continue but let eyes go with shoulder, head opposite. 13b. Continue but move eyes with head (opposite of shoulders).

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14. Return to leaning on left hand only. Move head and body to the left with closed eyes on your right wrist, stop when you feel the movement is not easy. Open eyes and see if you have twisted more than before. 15. Sit with right hand on same side as left hand [lean on both hands to left of torso] comfortably. Move shoulders left and right and back with head and eyes opposite of shoulders . 15a. Now think it only, no movement, think eyes moving with shoulders to left and right. Then think moving eyes opposite the shoulders, left, then right. 15b. Forget the eyes, move shoulder and head opposite . Now move eyes opposite head and shoulders. Come to front. 16. Do #4 and stay there. Move only eyes to the right five times, easy, smoothly. Come to center and turn whole body to left again and notice if it moves farther. 16a. Do as in #14, eyes left. Rest on back. Notice differences between right and left. Which leg feels longer? Lift your left heel off the floor and back again. Do the same with the right, and notice any difference .

17. Sit in same position as in beginning, but left leg back, left arm bent in front of face. Imagine (make no movement) doing as we did on the right (Turning whole self around). Notice where you focus (muscles reflect only thinking from the brain) . Do each movement mentally.

17a. Actually do movement [of turning] to the right. Put left hand on your head. Mentally imagine bending right ear to right shoulder (and imagine movement of right hip and ribs as before). 17b. Imagine movement to the left, think it through three times. 18. Do movement to the right move your eyes only to the left, easily (no straining) and back several times. 18a. Put both hands on floor to the right as before . Imagine the movement of your shoulders moving left and right. Think what you are doing with hip, spine, and shoulders. Imagine movement [with your eyes moving opposite your shoulders] three times. Don't do it, just think it. 18b. Now turn around to right and stay there, imagine movement of shoulders and head to the right, eyes to the left. Do this three times.

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19. Lift left hand in front of you, lean on right hand, fix your eyes on hand; turn whole body to left, only [as far as] what is most comfortable. Note any change. 19a. Change legs over and repeat turning to the left. Then put both hands to the left as before and see how far you can see . 20. Change legs over [so left leg is in front, right leg behind] with both hands to the right, and see how far you can see [when you turn.] (You'll see farther on the side that imagined the movement without the work.) Rest on your back. What do you notice? Turn on your side, get up and walk around . See what it feels like.

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Lesson 4: Coordinating Flexors And Extensors June 28, 1976 1. Lie on your back, and put your right leg over the left one as in sitting, and tilt [both legs] to your right many times .. . keep your hands at your sides . Note how your ribs, shoulder blades, and lower back all lay on the floor.

2. [Lie on your back, legs bent feet standing] put your hands palm to palm [together] over your chest, so as to form a triangle, and tilt the triangle to your left. Do not bend your elbows. 2a. Continue, and stretch out your left leg and push on the right foot. (Note how this makes the movement easier.) 2b. Continue, then move the palm-to-palm triangle closer to your feet 2c. Continue, then move the triangle more towards the head. Do not tilt the right knee to the left.

2d. Try again with the palm-to-palm triangle tilting to the left with both knees up as before, and note your improvement. Do this many times . 3. Again cross your right leg over the left and tilt to the right, noting the improvement. 3a. Keeping your legs crossed, tilt the palm -to-palm triangle (arms over chest) to the left and the legs right and then back to the middle with the triangle and legs back to the middle . Note the velocity back to the middle is different than to the sides . Rest.

4. Bend both your knees. Cross your left leg over the right and tilt left. Note what your ribs are doing . 4a. Stretch the right arm overhead .. . is it easier to do? (Yes.) But it's not necessary! 5. Tilt the palm -to-palm triangle with arms over chest to the right with the knees up and the legs open a bit. 5a. Then stretch the right leg and continue to tilt the arms to the right; use your left leg to push . .. raise your arms where it's necessary to aid you in getting lower to the floor. 5b. Continue to tilt with your arms . . . and lift the hip joint (not the knee) ... the knee does not tilt.

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6. Put your right knee over the left and tilt right (left hip joint and lower back lifts). Note that the ribs separate, making it easier to do. (Moshe interrupts to talk about how all the muscles must work uniformly .. . to the cross section of the fibers in each muscle so that each one is using the same amount as the others that the tension is uni form throughout the body.)

7. Cross the right leg over the left and press both shoulders to the floor; press with the back of the head and tilt [legs] right (it's easier) ... coordinate the body in the tilt. 8a. Make the over-the-chest-palm-to-palm triangle and tilt the triangle to the right and left while holding your right leg over the left ... do not move your legs! 8b. Now tilt the crossed legs right and tilt the triangle. Is it easier to do the arms or the pelvis first? 8c. Straighten the right leg and continue tilting. 8d. Straighten the left leg (right knee is bent now) and continue tilting. 8e. And again bend your knees and tilt the triangle right (it's easier now), then left .. . keep your feet apart!! Stretch out, and note how yqur body lies on the floor. Note how your hip joint and shou lders are in the same plane now ... both lie squarely on the floor.

9. Bend your knees. Cross the right over the left and tilt right. Compare this to the beginning movement ... and tilt left with the knees as they are. Reverse your legs and do the same (i.e., first to the left and then to the right). Rest.

10. With your feet on the floor and knees up, make the arm triangle tilt right and left and push with your right leg and hip joint and back ... and continue to breathe! 10a. And now do it without restriction, and as you tilt the triangle, let the appropriate knee move away from the head. Rest, see how your body lies on the floor -- squarely. Get up and walk around.

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Lesson 5: Foot To Head Julyl , 1976 1. Lying on back, bend knees. Place right ankle on left knee. With the left hand hold top of right foot- thumb is together with [other]fingers, ape-like. Bring the right foot up and towards the face in a small circle and back. Lift head as you bring the foot towards the face. Now stop.

2. Roll on your right side and sit up. Open both knees and bring soles of the feet together. Hold right foot with both hands ape-like.[Right hand over top w/fingers on sole; left hand behind heel] Trace a small circle, again bringing the foot toward the head and back to the floor. Notice that the pelvis rolls when doing the movement. Something happens in the lumbar region , the body rocks and the small of the back becomes more round.

2a. Lift the foot to where it feels comfortable to hold. Move the foot to the right and to the left. Notice what stops a bigger movement. While movement takes place the weight moves from one buttock to the other. When moving to the left, notice the left knee and thigh lying on the floor. When moving to the right , the left knee must lift, tilt, and outer edge of left foot is pressing on the floor. Learn to feel left hip joint so you can turn. Do the movement slowly and you will reach it. If you do it without gradations you will tear muscles. "Taxi drivers the future of France lies with you. Go as fast as you can, therefore drive slowly."

Lie down and feel left hip.

3. Lying on back, bend both knees and hold right foot as before. Bring foot toward head in circle while lifting head. See if the movement is any easier. Do a few movements . 3a. Now, move foot to the right and left - don't hurry. 3b. Do the first movement again, lifting foot and head towards each other . 4. Now [keeping hands on foot] roll to the right so that the right knee touches the floor. 4a. Move head along the floor on right, move to touch right knee with mouth. It doesn't matter where you touch; do it a few times. Move along the floor. 4b. Pull head and sit up. [Ed note: unclear what pulls head.]

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5. Sitting with left foot to side [Right sole to left knee] hold right foot, bring mouth and big toe towards each other. 5a. Move right foot forward, find that the top of the head fits the foot [bring head to foot.] 5b. Right leg lying on floor, still holding foot, bring mouth nearer knee, nose, forehead, chin, touch something anywhere you like. 5c. Forehead on floor, trail head until you come on your back. On your back see whether you can bring your foot nearer your head. Stop, stretch out, and rest. Pay attention to the difference, as it softens, organizes itself to do a thing like that. You can feel the way the body lies.

7. Now sit up as before [soles of feet together, knees out to side.] Lift left knee, [ed note : text says left knee but seems to work only with right foot and right knee] holding right foot and turn to right. Body hinges on the left foot, it doesn't move . Come back to center, left foot in front, bring right foot on top of left, seeing that it fits exactly. Rest.

8. Lying on your back, see if you can put the foot on top of the head in this position . Rest

9. Sit up with soles of feet together, take hold of left foot with both hands and hold foot at a comfortable height. 9a. Move to the right and left in your imagination - you are doing nothing. Don't stop breathing, and close your eyes. Think you are moving to the right in your mind; now th ink you are moving Lothe left- turn in your m ind to the left , imagine shifting weight to the left buttock. Come back to center , think of spine , buttocks, shoulder, breath, think clearly of turning to the right and left.

10. Lying on your back, bend knees and take hold of left foot with hands in your imagination. [ed note: this instruction unclear as to whether you hold foot and do movement in imagination or imagine holding root ; usual practice is to be in position before imagining] Think of lifting foot up towards the ceiling and nearer to head. Imagine lifting it high and bringing it on top of your head . Think it through the body - buttocks, spine, shoulders and armpits.

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10a. Now lift the head (really do it) and think you're putting the foot on top of the head. 10b. Think of rolling to the left and to the right (let head rest on floor). Imagine how the body will be as you roll to the left and right. Going to the left, your thigh will touch the floor. 11. Now roll to the left really and think you will carry head along floor to sit up. lla. Lift left foot in front of you as before and think of lifting it on top of head. See whether you can think it. 11b.Now see if you can actually do it. Try one leg and then the other, seeing which is easier. You have to do it on one side before you can be sure you can think it.

12. As you sit, introduce hands around feet, lift each foot to top of head. 12a. Put wrists on floor, put [feet] in one hand then the other, lift each foot toward head. 12b. Sit with feet in front of you, soles facing but apart. Can you put your head on foot near floor? Try both sides twice again. Don't strain or push - try slowly. Now that you've done it with the hands, you can do it without the hands. Lengthen the spine, and lengthen the head .

13. Just sit [soles together, knees out to side] and take your right foot with both hands - right elbow goes into the crotch of the knee - so that the knee goes behind the head, you can put the heel behind the head, shoulder under knee. Don't force go slowly. 13a. Stop doing that. Take the other leg - we haven't worked it- it may go easier. Go slowly. 13b. Stop that. Take the left foot and draw a line around face with big toe, touch left ear, right ear, nose. 14. Lie on back- see if you can do it in the lying position . Try both feet. Could you wash the face with the foot? How is it more difficult in the lying position than sitting?

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15. Roll on side and sit up. Now try to imagine, how did you start? Don't do it, just lift foot to where it's easy. I Sa. Hold right leg and roll over to right and sit up on the other side (left). 15b. Roll from side to side, not sitting up - be careful of heads.

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Lesson 6: Rolling Arms, Rolling Fists "Errol Flynn" July 1, 1976 1. Lie on back; stretch out legs normally . Stretch arms [out to sides at] shoulder height on floor. Make hands into fists. la. Roll both fists on floor up and down keeping elbows straight. Nonnally we roll from knuckle lying on floor to thumb lying on floor (range of movement). Is that the Limit? Suppose you want to do more. Of course you could strain and groan and grunt.

lb. Lift head [away from floor, forward and down] as you roll fists [downward .] Do it a few times.

le. Leave fists rolled forward and let head return to floor. Repeat - lift head and roll fists [downward.] The shoulders must come forward to roll further . See how our central nervous system learns to produce same thing without auxiliary (head lift).

Stretch out and rest. Put arms alongside body. Observe differences you feel in the shoulders and note the way the arms lie.

2. Position as in #1. Roll arms upwards and back again many times. If you allow your elbows to come forward you can roll the fists more . Try a few times . 2a . Now bend knees [stand feet on the floor] and simultaneously as roll fists [upward], bring pelvis forward and lift off floor. If feet are together you're looking for trouble . Spread the legs a bit. Also , if your feet are too far apart, it's also not efficient. Turn fist - rotate arm and see how much you can move by helping with pelvis and chest.

2b. Lift pelvis and turn fist upward, leave fists rolled upward and slowly lower pelvis and you'll see arms will stay there . Try again - lift pelvis and rotate fist. Leave there and lower pelvis. Soon you can do it without lifting the pelvis. We can learn to differentiate rather easily . Stretch out and rest. Observe what changed in pectoral muscles and chest. Learning is more important than suffering.

3. Bend knees, arms out to sides at shoulder height. Roll fists downward and lift head . Do they roll further? 3a. Roll fists up and lift pelvis . It should roll further than before .

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The slower you do it, the more you ' ll notice where you interfere .

3b. Do repeats of both [downward and lift head; upward and lift pelvis.] 3c . Now do it with arms alone. Put arms by body and stretch out legs. Notice difference in the way the body lies on the floor - heels, hip joints, ribs, shoulder blades, breathing. 4. Sit up. Put legs in symmetrical position. Be comfortable. Put arms out to shoulder height. Roll your fists down and up. 4a. Bend head as you roll fists and see how it affects rotation. 4b. With arms shoulder height roll fists and bend head forward (toward floor.) Don ' t strain to get to floor with head. Each movement (roll of fists) will bring you nearer to floor.

5. Lie on back. Observe the five cardinal lines: spine, two arms, two legs. Observe: toes, cervical vertebrae, left leg and right leg, back of head, length of spine, shoulders, left arm, right arm. 6. Bend knees, and place arms on floor at shoulder height. Roll fists down and lift head. 6a. Roll fists up and lift pelvis. Your feet should be near enough to your body so you can stand on feet. 6b . Try this: Roll fists and lift head and strain. Lift head higher , higher. Do the same with pelvis - lift - strain. "You have no will power." " Don't you want to ruin your back?" O nly those who don't believe in their ability must strengthen themselves. What happens when you stra in? You ruin the body.

7. Now roll fists down and lift pelvis (this is the opposite of what we were doing). 7 a. Roll up fists and lift head. Repeat. See if you can differentiate shoulders from arms. 7b. Roll arms down and lift pelvis. Do this several times. 7c. Now do it the normal way - lift head and roll down fists, lift pelvis and roll up fists. Has it improved? 8. Sit up. Now sitting do rolls opposite too. Roll fists down and move head upward. (Gently , you can on ly improv e as much as your inte lligence can discern.)

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8a. Roll fists upward and bend head downward. 8b. Roll fists down and lift head. Notice if one arm is better than the other. Stop and try again. Rest. Don't strain. Treat yourself kindly. Strength will wrench the arms out.

9. Move head downward and rotate fists upward. 9a. Move head up and rotate fists downward. You have to move muscles of spine and stomach.

9b. Do it the normal way now (roll arms downward, move head down, roll fists up, move head upward .) Lie on floor and observe changes that have occurred.

10. Lie on back. Bend knees, arms out to side. Roll fists and see if it's improved. 10a. Lift head and roll fist down; lift pelvis and roll fists up. 1-1/2 times rotations on everyone now. "In Functional Integration I put the "F' in front of the integration sign. Awareness Through Movement is what you are doing now. Yoga achieves some of these things but in a different way. The yogi assumes a position and must 'stick it out' a long time . . . He still cannot do what we can do. He is still as bad as any one of you. Our culture is made for dynamics. I'm telling you all this because there are people who come here after a lifetime of strains, injuries, etc. It's rare for anyone to get to the age of fifty without strain. Their posture has changed; their way of behavior has changed. They get used to strain and limp the remainder of their lives. If people have some sort of injury we deal with that person's body so that they function better. Those who feel they need individual help, I want you to meet my assistants. Not all can be reminded, but all can be improved. If we had three to four lessons a week we wouldn 't need it."

11. Sit up. Arms at shoulder height in a side to side plane. Make hands into gentle fists and twist right arm down and left arm up, keeping elbows straight. lla. Rock sideways as you twist each arm. 11b. Look in the direction that lengthens the arms. Don't bend the elbows. Leave head free. Twist them over and make one arm longer. Twist them over means rotate.

12. Move to the left and lean left and twist arms and stay there - a great majority of you have left arm turned upwards and head left. The first movement of fencing is arm twisted upward. Try again. See that it feels natural.

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12a. Go down to one side - lean over and twist - go as far as the floor will allow you. Observe if arm is longer than before.

13. Lie down, and bend knees. Lift head and pelvis, alternately as you are twisting arms. Is it easier? 13a. Try twisting your arms both ways, with and against pelvis. Lie still and rest a little.

14. Lie on floor, legs, stretched out. Roll one fist one way and the other fist the other way. Why is roll so limit ed? Head turns toward arms that roll upwards. Could you think of something that would help yo u?

15. Bend knees, twist one arm one way and other arm other way and push with feet. Don't work hard. Make movement easier and more comfortable.

Rest. Observe with arms at side.

16. Bend knees, feet standing, arms with fists at shoulder height on floor. Now twist arms opposite way and look at arm that twists down (that is, one arm twists or rolls up, the other down toward feet.) 16a. Continue, twist body using feet and pelvis helping to make it easier to do. Now which way do legs go - with arm up or a.rm down? [ed note: which foot presses when fist moves up or down] l6b. Now use legs to move arm that goes down, rolls down. 16c. Now [use legs to move] the opposite arm and leg. Anything we don't think goes with the arm that goes up. Anything we do think we can differentiate. It is eas ier to stay silly. It is difficult to become awake.

Stop it and lie still. See the difference it has made for you.

17. Stand on right knee and left foot on floor. Stretch out arms - bringing one forward and one backwards. Stay that way (arms one in front of you and one in back of you) - arms at shoulder height. 17a. Twist arms at same time they a.re aiming front and back. Why do all of you choose to have your right arms forward?

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17b. Put head up and down as both fists twist some in same direction (right arm is forward with everyone). 17c. Now as you lift and lower head, make one arm longer and shorter (twist) [arms turning in opposite directions.] 17d. Continue, look at thearm that twists upward . 18. Position as above, with left arm forward. Twist arms in opposite directions from each other. 18a. Look to face upward twisted arm . 18b. Now roll your head toward knee - easily, and lift head and roll back up. 18c. Roll arms with head . Move head up and arms both up. 18d. Move head down and arms both down. Stand up and walk around and sense changes.

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Lesson 7: Rolling to Sitting July 8, 1976 1. Sit up. Spread the knees, soles of feet almost together. Take right ankle with right hand, then left ankle with left hand. Slowly, lift left foot sideways,[and up] gently . Keep on doing that, slowly, gently. While continuing , can you feel that something happens in the ischium - the weight changes? Where's your head ? Does the head move left or right?

la. [continue lifting Jeft foot] Move your Jeft ear toward your left shoulder. You can see and feel, that you have to sit even more on the right buttock. lb. Move right ear to right shoulder. Does that help to lift the leg more? You can shift more weight to your buttock - it's easier. le. Stop. Just sit a second, try to sense the two ischium on the floor. Fee l different? Which is prominent? Which has more pressure? Can you fell the one we worked fee ls clearer in touching the floor?

2. Please lift the right foot, do the same movements. Notice how it feels different from the start. 2a. [continue lifting right foot] Now bend your [neck] to move your head one way and the other. Do a few movements with your head toward the right and then toward the left side. 2b. Now move head to left; leg goes a little higher. Obvious that the thing to do now [next] is to do with both feet (bring your feet a little nearer to yourself). (To some who are having trouble: "You'll get there later when bodies are softer.") Feel the pressure move from front to back. You're obliged to move spine, pelvis, back.

3. Now when the feet are nearer to self, see if you can lift both feet a little bit off the floor. 3a. Now try to lift one leg, then the other, and back. 3b. Now lengthen both feet and come down to sit. 3c. Now hold ankles, lift one foot, then the other, the spine rounds, bend head, all of the back. Roll comp letely onto your back. Bend knee, and lift head. Open legs, lift head after, and body will rock . Lift, close and lift head afterwards.

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You can do it two ways I) by balancing the body, 2) by closing legs smartly. Don't lift the pelvis, it makes it too much . It's a smart, fast movement of closing legs - and, of course, lifting head. (The above block of words describes a rolling onto the back and sitting up. As the words say, the sitting up is done from lying on the floor with a relatively flat back rather than a rounded one and with a quick snap of the lower leg "to the groin.")We want to get freedom in the hip joints. Go and close, and go and close.

Rest. 4. Sit, same as before. This time, take feet at the middle of the bridge of the foot; thumb with other fingers, ape fashion. 4a. Slowly see if you can lift left leg. Put it down. 4b. Then the right leg. Observe, gradually, slowly, that you round the back more and more to be ab le to lift it slowly.

4c. See if you can lift both and balance one a little, then the other, till you can open both and remain balanced . 4d. Now while holding, roll back. Close legs and come back immediately don't stick there, roll back as soon as free. Don't go onto your neck, and don't lift your pelvis. 4e. Now try again - holding legs and feet. 5. [Sit with soles touching, knees out to sides.] Tilt body with right knee to floor so right thigh touches . Now observe, put right elbow in front of right leg on floor. You can go lower; do many times until it feels easy. You'll find it becomes easier and easier to let head go lower, everything goes lower. Stop, sit, wait a second.

6. Open feet. [Sit with soles touching, knees out to sides.] left.

Do same thing to the

Each foot held by its corresponding hand, left elbow in front of left knee; head coming lower (whole side on floor).

6a. Slowly begin to lift your right foot [away from left] leg as you go down [to the left.] [As you roll back to sit] Let the right sole come back smartly to touch left sole. Go onto back, move right back; it must be timed quickly. Straighten back. Your left elbow must be going to floor first. 6b. Slowly, try the same thing to other side; move right elbow to floor follow the same trajectory as going down. It's easy.

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7. Sit up again . See if its easier to balance your body holding feet up; open wider and wider till legs straighten. 7a. Open, roll, close, then roll back. 7b. On back - observe spine, hip joint, small of back, breathing. 7c. Roll to side and sit up. Hold feet together as before. Remember putting elbows in front of knees. Use right elbow, roll on back, continue, get up (to right, not to left; if don't do it in same direction, heads will bump). 7d. Start again to right, right elbow on floor. Pelvis on the floor, not the back, elbows on the floor. Rest.

8. Very slowly roll on side and sit up. Take both feet again; now roll to left, put left elbow in front of left knee; roll and keep on rolling. If you wait, you wi ll interfere with others.

Lie still. 9. [On back] Bend knees. Lift and spread knees. Take the feet with the hands between the knees. Move right foot to right, you will roll on your right side . 10. Move left foot to your left, one side is bent, one side is long - roll back and forth. If you do that movement with ease of legs, take one first, other faster to join, will sit up. If you move faster , it will help you to sit up.

10a. Keep on doing that - opening up one leg, then the other. If you do it smartly, you will sit up. The bent leg comes to groin with no effort. The one that comes to the groin goes there smartly - one straight, one bent - it's more difficult to learn. No good on your back, must be pelvis. Stop and rest.

11. Again, sit. Hold feet from inside. Lift right foot, and bring it back. l la. Left foot up, and bring it back several times. Gradually one feels longer, easier to stretch. Don't hurry. llb. Very slowly, try to lift both feet forward, near, till you can balance.

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l lc. Slowly lift one leg, then the other, until you can lift both. 1ld. Now roll back. Then close legs smartly, in sitting position. Those who have some vertebrae sticking out, stop . It does no harm, but cuts into the skin from the inside and will hurt. Those with normal backs won't feel anyth ing.

12. Now lie on back on the floor, and bend your knees. This time get inside of left foot with right hand, and have the other foot on the floor. 12a. Lift foot and leg and lower many times. 12b. Now left hand behind head, lift head as you lift foot - several times, slowly, gently (right foot stands also). 12c. See the hole between the right arm and the left leg? Move elbow into the hole (with many, left knee goes beyond the shoulder - slowly, gently; knee will go over shoulder with many, onto back). Do some more ; it improves with each movement. Don ' t strain. It will come by itself. If you strain, you'll tear hamstrings.

Stop.

13. Take left hand, right instep, right hand behind head. Very slowly, lift leg, and leave other foot standing. Slowly repeat each movement, elbow crawls higher, you can live without it. Stop. 14. Now roll on side, and sit up. Take both feet from inside; roll back and sit up. See what it feels like now. Don't stop or you'll lose kinetic energy. 14a. Now hold onto outside of both feet. See if you can balance with both legs. If you roll, bring back to sitting, you should gradually be able to bend and stretch without falling. Slowly get up, walk around, see what it feels like.

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Lesson 8: Oscillations "Jello Pudding" July 12, 1976 Scan L ie on back. Examine how you lie on the floor: How heels lie, if they touch the floor differently, if they are symmetrical. Now the calf muscles, back of knees, hip joints, pelvis, small of back, lumbar region, small ribs. Notice the right and left sides usually don't lie the same way. Now notice shoulder blades and arms - how differently one hand, arm, and shoulder blade lie; how far they are from body (not equal distance); think of the space between. Now notice angle between right ear, right cheek, and right shoulder. Could you trace on the floor the angle, the shadow of it? Also give attention to head, ear, cheek, neck, shoulder, clavicle, and shoulder blade. Now on the left side, give attention to head , cheek, ear, temple, eye, ear lobe, throat, neck, clavicle, and shoulder blade . See whether you can think whether or not both shoulders lie the same, or feel the same. Is the head really in the middle?

1. Now flex feet, and pointing toes downward extend feet.

la. Have your heels hold floor, see if you can feel it all the way up pushing your whole body up and down, see that flexing your feet can move your whole spine. (Some have difficulty) - Don't slide heels on the floor. 1b. Those who can't do it put palms on floor beside body. Help with palms to do somethjng to cause heels to push through spine. (Pushing)- now all ribs and al l twelve vertebrae and the sternum are getting into motion , and not remaining a solid mass that can't be moved separately.

le. Now change it into a small movement - back and forth like Jello -pudding.

2. Do it only with the right side [hand and heel.] What happens to chest, pelvis? Something is quite different in them. Do it slowly to realize what you're doing. 3a. Do it ten times, thinking of the whole right side; right side of head, ear, neck, space between head and shoulder. 3b. Now do it with the hand only. Observe with hand only that the right heel slides a little on the floor. Now use hand pushing and pulling. Do it many times until you feel you are not doing it in a silly way: till it becomes easier. 3c. What happens when the elbow is fmther from the body than the hand is?

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3d. Now hyperextend the hand and elbow. Lift the elbow off floor and do it with this straight arm. Move it nearer and farther from the body. Where between the two extremes is it most comfortable? 4. Do the same with the right heel only. If there were more than two sides there would be more chances of going wrong. Fortunately we have only two sides - and that is already too much for most people!

4a. Do the right side with hand and foot together. Note on right side which parts tend to touch floor and which are lifting. Note: small of back tends to touch , shoulder blade tends to come up, chest widens on floor, floating ribs come down. Something changes in the brain to produce that - it's a new pattern not used before.

Now stop that. Just sense the difference between the right and left sides, both in the hips and chest (in the beginning we did both sides almost equally, with a few more movements to the right side) . Something happens differently when you pay attention . . . and it's enough to pay attention to realize there is a difference.

5. Now lie with the right hand on the floor above your head - touch [floor] with the knuckles. Push right side with heel and see what it does to the right hand. Think of letting knuckles move a little more upwards with each push. Observe when you do that what is lifting off the floor to allow arm to move a little more? Which parts keep changing ... lifting and pressing? Obviously something (someone?) must hold them in the opposite way to keep them off the floor. With a little Gillette blade one could go between the ribs and every arm would lie perfectly flat.

Sa. Move arm down slowly, because the change is much bigger than you expect. Push again right side hand and foot together. Ah! The movem ent is so much bigger, one wonders why in the beginning some could hardly produce it at all.

Sb. Now try a funny thing: with hand pull, and with leg push. Sc. Next try the other way around (push with hand, pull with leg.) Observe which parts are now pressing to the floor, and which go up. Observe whether head moves. Whether chin moves ?

5d. Now move them together again as before. Can you move one leg without the other? With a healthy person it shou ld be possibl e. If he can't do it, it's because he never bothered to learn to differentiate them - there is a tendency of the spine to be flexible and inflexible in different places .

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Se. Right hand above head - see if it's lower now, and if it lies better. Again, push right foot, see if you move knuckles a bigger distance up and down than before . While you do that, each time you push, look at the hand. Which parts of the chest are now pushed to the noor - can you feel that it's different? Continue while looking at the ceiling. Feel the difference? Wh ich parts aren't lifting now?

6. Stop and put arm down slowly. Compare sensation on right and left sides. Slowly get up, walk around and sense the difference. Pay attention to the right side of face, right eye, corner of mouth, pectoral muscle, hip joint, etc. Look at others ' shoulders from behind , others' faces, carriage, etc. Lift left hand overhead a few times ... now do it with right hand and see the difference. Right has learned something in a few movements that the left doesn't know ... must be transferred in the brain.

Lie back down, rest, and sense differences in the body. 7. Now lie on stomach, bend feet like a starting runner, toes flexed as much as is comfortable. Hands like a push-up - elbows up. Lift head a bit in the middle, so as not to rub nose. Slowly extend feet (push through toes into floor) - knee lifting off the floor, then dropping again. Discover that the spine goes up into the chest, deforming the chest so that you are smaller than you really are . Head comes out of shoulders taller.

7a. Help with hands - forward and back. Elbows move forward and back as much as the heels, lifting your head enough so as not to clean floor with your face. Rest. 8. Prone, right foot only, dig in the toes as before. Right hand on the floor as before. Left arm lies back beside body, knuckles on floor. Turn face to right [left foot on floor.] 8a . Push with right foot, helping with right hand. Observe that the right foot can push many ways: with the big toe, all toes, small Loe. Try many ways , find which is best. (Between big toe and second toe. That's where a strong , good foot pushes .)

8b. Move body up and down, back and forth with hand only. Try to leave head lying, not to hold it. It makes a big difference. 8c. Stretch right hand overhead on floor. Push right foot. Push each time and look at hand.

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See if you can make hand easy. See if you can make hand move at least as much as heel. Slowly, observe that something changes in the chest - lower ribs protrude with most people unnecessarily, and you can observe the difference, see from one side to the other.

Stop, lie on your back again . Observe difference between right and left in the way you lie now. Notice we started with both sides, then showed that the one paid the most attention improves and changes much more.

9. Once again, push with right heel and dig into floor. Help body move right side only, and observe how much greater the movement is now. 10a. Lie still. Observe as at beginning and see if you can sense one foot is turned out? Compare right and left: how right and left elbow lie, right side of chest and pectoral muscle, angle, head and neck to the shoulder, right clavicle, shoulder blade, face, temple, corner of eye, cheek, ear, jaw, neck and that corner all together .

10. Bend right leg only. Right hand above head. See how knuckles touch floor. Turn fingers on floor as if to make a bridge with arm; point fingers towards feet (elbow in air.) 10a. Now, lift right hip joint - hand remains standing on floor. Put hand where you can do it, where it will stand firmly on the floor. Hip lifts first. 10b. Try lifting shoulders first. Now, move just shoulder away from floor, use hand against floor to assist. Position hand so you can do it. Watch shoulder what moves differently? Move many times (shoulder only). 10c. Lift again right hip. See if hand and shoulder lift more. Now there's room for back of head to go under arm (look to left). Keep doing that till you can organize it so it's simple, easy. Move it till you can see your elbow.

11. Now alternate: lift hip, lift shoulder and repeat. Leave head normally on the floor. Shoulder and pelvis now return to floor with a little bang. Bang them both together. (It's difficult to really bang them simultaneously. ) Stop and stretch out. (Again examine right side of head, cheek, comer, back of neck, right chin, jaw, ear, temple, corner of eye, rig ht shoulder, clavicle, etc.) Slowly get up and walk around. Look at each other, yourself (in mirror?) as before. Which leg is the clever leg? Which hip, which arm is more clever? See you all limp! Thank you very much.

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Lesson 9: Tilting Legs on Stomach July 15, 1976 1. Lie on stomach. Place right hand on left and put right ear on back of right hand so you are looking left. la. Bend your knees. Imagine tying your knees together with a piece of string. Keeping your legs "tied" together and lower both to your right, {opposite facing of head) and bring them back again. Notice if the left elbow is slowly pulled downward.[We are interested in our] Ability to sense, feel and enjoy life, not interested in [legs] touching the floor.

Rest.

2.Prone. Put left hand over right. Keep head where it is[looking left]. With left elbow and hand, lift head away from floor. 2a. With legs stretched and open, push pelvic bone to floor and head will lift easier. Don't push or stretch. Go slow. 3. Turn head in opposite direction to face right with your left ear on back of left hand. Join knees again, bend them and put feet in air. 3a. Flex your feet gently, many times, slowly. Do it normally, easier and you' 11find one foot goes faster than the other. 3b. Move toes only - extend and flex Can you make sure not to move feet? Note that when you flex the feet you also extend the toes. Flexors and extensors are different things.

3c. Clench toes like a fist and flex feet. 3d. Extend feet and extend toes - keep feet there, flex and extend toes. Make each flexion a little less and extension a little less - go slow and find a place where there is neither flexion or extension (now like standing). Foot will be perpendicular to the leg.

3e. Hold them together and tilt to the left - lift, sink to the left pulls right elbow down and left elbow up. 4. Start with forehead on hands, take legs to left and notice twist of spine. 4a. Sink to left and stay there. Move only right foot away from left. Keep knees together. Repeat many times. Left leg stays where it is. Notice if the legs sink a little more.

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4b. Return to middle and let legs sink again, let them stay there [tilted to left]. 4c. Lift head and look to right. 4d . Lift head and look to left. Look to left and right [alternate] and you can where you're turning making it less stiff. Stay facing it. See if legs now move a little more to right. 5. Turn to face left. Move the legs right. Look to le ft and righ t - simp ler, easy.

Now stretch out and see what it feels like in the body - what feels different from befor e.

6. Put again the right hand over the left and face right. Bend your knees. Tie them together in your imagination . 6a. Bend legs to the right. Don't force it. Stay there. Lift your head and look left. Legs go lower. What causes you to lift your legs? 6b . Move your head right and left. Which part or you lifts the legs ? Awareness will cue.

7. Position as above, left ear on hand , look to the right, and move both feet to the left and then right. 7a. Continue legs right and left, but while doing that, turn your head to make it easier ie., look right as let legs sink to left, when legs go to right, look left. 7b . Now look in same direction as legs, ie. As legs move to right, turn head to look right , as legs go left, look left. Don ' t stop breathing. Now that's good enough! Lie on your back. The back is qu ite different now. The part s that don ' t touch the floor are quit e c lear.

8. Remain on your back, bring your knees up over chest. 8a. Now think you're going to throw your knees so violently they're going to touch the shoulder in a single jerk. Then think that both legs and head come toward each other. Effect of thinking will lower the sma ll of the back to the floor. Thinking actually does something to the muscle s.

9. Roll on your sto mach again. Put your right cheek on the floor. Interlace your fingers and put them on your left ear. [Now head can't move.] "Tie" legs, and move them to the left.

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Now the spine has to organize to make this movement easier - organize organic organization - go slowly - some twist ing you didn't do yet.

10. Pause, bring legs to the middle . "Untie strings ." Interlace fingers non-habitually - put on left ear and see how funny that small change feels. Move legs to the right, notice how is it different from that change? 10a. Stay with legs to the right. Change interlacing of fingers and see how legs sink. 10b. Detach right foot from left - move the right foot further way from left. Can you detach them more than before? 10c. Now think (imagine) that you are holding a stick with your ankles - move legs to left and back to right. Now mentally get rid of the stick and see if legs sink more to the right. Now stop that. 11. Change interlacing of fingers and tilt legs to left (against the grain) and now to the right - the left learns from the right. lla . Now untie string and move legs back and forth, not tied so tightly. 11b. Now stop that - stretch out your feet. 1lc. Slowly lift head and look right. Lift the head and look left. Lie on your back and roll head to right and left.

12. Bend your knees and spread feet. Put hands behind the head and lift head - notice how lumbar spine is closer to the floor (feet remain on floor when lifting head) . 12b. Lift knees, leave head on floor. Oscillate backward and forward. Enough. Straighten out. Back lies closer to the floor.

13. Now lie on your stomach again . Look to the right - join fingers behind your head and put them on your right ear. 13a. Tilt legs to left and lift left elbow a little bit off the floor. Repeat several times . 13b. Now don't lift elbow and sink legs to left and see how it goes. 13c. Now tilt to right and lift right elbow a tiny bit, then left elbow and left tilt, etc. 13d. Now tilt to right and left without lifting elbows and see how it goes .

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14. Now change facing of head [look left] and continue doing the same thing. Put right ear on right hand and tilt legs to right. 15. Position as in previous instruction. Turn head to right and left as you move legs to left and right. 15a. Now while going to right with legs, head faces to left - try to see feet with corner of eye . Continue and follow with eyes. Now you are going to floor. 15b. Continue slowly but look in same direction as feet - do several movements. 15c. Now move head like before, in the easy direction. Stop. Lie on your back.

16. Put both hands behind head. Bend knees. Bring elbows toward knees - keeping feet on the floor. Move right elbow toward right knee - move from side to side. Move left elbow toward left knee. Get up. Walk around.

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Lesson 10: Lengthening Side/ Arm Bending July 15, 1976 #2 I .Supine, knees bent, feet on floor pelvis width apart. Arms alongside. la. Very slowly turn right hand palm up [facing ceiling]. Make arm a bit longer by crawling with hand back and forth 1/10 of an inch, many times, easily. lb. Continue, allow head and shoulder to move to right so they can go together. 2. Supine, lie with head in the middle, right arm over head. Reach right hand over top of head to touch left ear. 2a. Move right elbow a little to right and back; therefore both shoulders and head move to right. Keep face upward [don't roll head, translate head to right. Ribs on left must fan out; ribs on right must shrivel and you should feel (ideally) movement from feet. Do as little as is comfortable. If painful, it's overdone.

3. Position as #1, arms alongside, with right hand palm up move towards right foot slowly, lifting shoulders and head. Easier, simpler. 3a. Do you breathe out? In? If the chest is held stiff you can't move to the right, therefore you must organize your breathing so you can move to right and breathe with left side differently and soon tips of right fingers will touch the right heel. Rest. Observe the difference between right and left sides. Some parts (perhaps shoulders, hips, knees, clavicles, heels) feel closer, more intimate with the floor.

4. Bend right knee and place foot on floor near bottom[torso.] Bring the right hip forward keeping the knee stationary and return to floor - slowly, easily, gradually. Don't strain. Lift pelvis, and turn to the left. The knee must move a tiny little bit but not a large movement right or left. Can you feel the back of the head pulled with it and therefore something happening to the chin? Observe when you go back [move hip forward] - the head is pushed up. When it's pulled down, the chin comes near the throat .

5. Position as above, move right foot to bring as close to bottom as possible without strain. 5a. Move back of right hand along floor and see if fingers touch heel. 5b. Lift right heel off floor and put fingers under heel. Lift toes and lean on hand as though it's part of the floor. Hand stays on floor and toes go up and down. Make it simple, easy, fast. Do at least six movements. Straighten out. Observe differences between right and left: shoulders, face, hip joints, legs.

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6. Bend both knees with feet apart. Bend to right and touch right heel. Repeat #4 and bring right hip joint forward and move it toward the left. Don't tilt legs. Which shoulder lifts and gets nearer to the chest? 6a. Lift right foot from below. Grasp arch in middle of hand. Lift heel to stand on tiptoe. 6b. Now lift toes and alternate, continue this rocking motion, first heel up and toes down, then reverse. Make it a simple, easy movement. Breathe freely. Stretch out. Observe right-left differences . Which leg is longer? Which arm? Which side lies better?

7. Bend right knee. Move head to right with face up, reach down and grasp middle of foot as before. Lift right hip joint and turn toward left, gently, many times, slowly. 7a. Continue, move left arm on floor, reaching toward overhead. Should palm be up or down? Or is there a point where arm should turn? Observe: does right hip lift higher and easier than before? Turn anything you like to make the movement easier. 8. Put left arm back at side. Push right thumb under foot between big and second toes. Lift heel off floor several times. Make it easy. Lift it higher , easier , simpler. Who stops it? Who lifts the heel and the foot? It must be done with ease.

8a. Put heel down on hand and lift right hip joint slowly, and then back again. Now, as you lift the right hip, put the right knee down between the legs. Take foot and move hand to right and lower the knee many times , gently. Move away with hand. Reduce friction and go slowly, gently. Move knee inward, moving hand and knee slowly, gradually, with no jerking. Stretch out and rest.

8b. Repeat 8a twelve times. Rest. Observe right and left differences.

9. Bend both knees, and spread feet. Bend to side, slide hand down and touch right heel with right hand. 10. Roll to one side. Get up and walk and see the differences between the right and left sides. 10a. Look at each other's faces and shoulders and see which side of shoulder and neck look more human and nicer. Look at the shape between the head and shoulder.

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10b. Lift right arm to ceiling. How does it feel? Lowe r and lift left arm and compare differences. Lower. 10c. Walk around yourself. Which is the side you choose? Now turn the other way. Which side is easier to turn to? 11. Lie supine. Bend knees. Put left hand on floor beside you palm up. THINK you are going to do everything we did on the right side. lla. Lighten shoulder and let back of head move with shoulders. In your imagination, the chest will become soft until left hand can go under left heel. Just THINK it, don't do it, three times. 12. Move head and shoulder to left to reduce friction until the left hand touches the left heel. Stay in this position and now THINK to the right and again to the left to compare. THINK to lift hip joint and stretch out right leg and rotate to the right. 12a. Now ACTUALLY stretch right leg. THINK left heel stands in your hand. But organize your mind and thinking so that you itch to do it. Think three times. 12b. Now THINK left heel stands in left hand and you lift toes three times very fast. And you will see that thinking is very slow. 13. Now ACTUALLY get a hold of heel with left hand and THINK of lifting left hip and rotating the pelvis to the right. Note that the left side shrinks, with left shoulder pulled down and all ribs pushed together. Right side gets longer and right arm goes overhead and turns ONLY IN THOUGHT . 14. THINK- Lift and lower left foot three times. 14a. Now REALLY get middle of foot in hand. THINK - Lift left hip joint three times. 14b. Then flex foot three times, very fast, heels and toes. 15. Really put thumb between big and second toes from below. 15a. THINK lifting left hip joint. Know what head and shoulders must do from right side. Let your previous experience inform your imagination. allow THINKING to be with your body, not words, just kinesthetic sense.

16. THINK left side light. THINK left knee can sink between legs. THINK three times and THINK to lift left hip joint and turn to right three times . You know

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how much you have to move your right leg. Now THINK for left side. Now see if you can REALLY do it. Slowly, easily. Stop. 17. Put left foot on floor. Stretch out, for your own sake . Bend left knee and get hold of foot and see which is easier : the one you trained an hour ago or the left side. With many, it's the left side that didn't work. Nothing is tired, but we get there anyway, so why work? Slowly, please stand up and walk around and see what it feels like. The other side has done it in half the time .

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Lesson 11: Sit on Heels: Cat back July 19, 1976 #2 With many people, the knees are not in a good state, often injured . Those with bad knees, if they ill'. too hard, then God save them - they' 11hurt themselves. But if they work gently then they' II get better and they'll feel marvelous . Provided they go slowly. Get rollers for people with bad knees.

1. Stand on hands and knees, hand placed just below the shoulders. Round the back, and drop head. la. Straighten head and look up. Lower abdomen is heavy and down. lb. Lower head and back and slowly draw in abdomen and look between legs. Repeat. Let small of back sink down. Repeat six times. le. Continue, Move eyes to look up. Make movement smaller, easier, nicer for yourself, COMFORTABLE. Lie on side or back and rest.

2. Slowly return to hands and knees. With feet stretched backward [tops of toes on floor,] move big toes toward each other. Touch and move apart. Move them apart as far as possible without stretching anything. 2a. Move feet six times so nails touch floor and move heels together and apart. Notice the rotating movement of leg. 3. Keep hands in same place and move pelvis as though to sit on heels. Keep head down. Don't sit if any hesitation. 3a. Come back and lift head. Backwards head goes down, forward head goes up. 4. Move right knee forward and toward the middle . Do it as if to sit on floor to the right. Move right knee forward enough to sit to right. Try many times. Lower your head while doing it. Make minute movements . 5. Move the left knee forward and move pelvis as though to sit on floor. Repeat six times. Take the knee back each time. How much space is necessary between knees to feel safe? It is unimporta nt to sit on floor.

6. Repeat with right knee . Make the gentlest movements possible . How far apart should your knees be so that you can think of sitting on your right side on floor.

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6a. LOWER HEAD or else you will strain. Release neck muscles so your head can HANG DOWN. 7. Stop . Think and try to sit on heels. Is it better than before? Is your back rounder? Roll on side and rest. 8. On knees and elbow and forearms, flex feet as though to run. Put your feet flat and then flex them. Repeat six times. 8a. Alternate feet: one flexed, one stretched. 8b. Now with both feet together, note how much faster. Pelvis is back when feet flex, forward when feet are stretched . Therefore allow small of back of abdomen to allow movement to go fast. Allow head to go forward with flex and backward with stretch. 9. Repeat on hands and knees. Rock pelvis forward and back and stretch feet out and move to sit on heels, head down. Is it easier? Lie on side and rest.

10. On hands and knees, move right knee forward and lower head to the left. Lower right hip. Repeat three or four times, finding the most comfortable position. 10a. Repeat with left side, watching only for comfort. It should be agreeable and pleasant to do. 11. Find out how far apart knees must be to allow pelvis to move non-stop from right to left in an arc while legs serve the body as they should. Move one forward and one backward. While moving, the legs change position. 12. Stand on both knees and think if you could put your bottom on your heels with head down (like in a mosque). 12a. Lie on side and rest. Observe which side you chose. Is it always the same side? You should be able to freely choose either side. 13. Stand on hands and knees and lie down on non-habitual side. Do you fall, instead of lie? So lie on easy side and find out what you do with your head, shoulders, legs, and see if you can make the other side as comfo rtab le. Do it slowly.

14. On hand and knees, lift right knee and put behind left. Repeat many times, each time easier, simpler. 14a. Repeat other side [left knee behind right.] One is easier. Which one? 14b. Move your pelvis so you can stand on both knees. Alternate knees.

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15. Right knee behind left. Spread legs and feet apart and bring together comfortably, six times. 16. Move back as if to sit between heels. Hands don't move. 17. Put feet together, crossed, and sit back. Lower head and move pelvis as though to sit. 17a. Change knee behind and repeat movements, six times. No forcing - go where it's easy. 17b. Alternate right and left knees [behind] many times. 18. With both knees on floor [uncrossed] sit to right and then to left. Lower head. Think, which is habitual side to rest, and choose other.

19. On hands and knees, put right knee behind left knee. Now left behind right. Keep alternating. Walk backwards this way. Do pelvic walk. Lie on side and rest.

20. On hands and knees, sit back on heels once. Can anyone lift right arm and put left hand on left knee . Gradually push on knees to lift shoulders and head to sitting position. 21. Lie on stomach with hands in a push-up position. Lift right leg and cross over left leg. Bring back and alternate right and left legs. Spread feet so legs really cross. Move legs first, NOT PELVIS. 22. On hands and knees, lift right leg and put in front of left leg. Put in back of left leg. Repeat this movement. Lift the hand - what makes it easier? Move foot very near to knee. Observe right hip joint (pelvis) must be lifted. 22a. Repeat with left leg. Lie on side and rest.

23. Stand on knees and hands. Walk forward by alternating legs in front. Leave head hanging free. 23a. Do reverse and walk backwards. 23b. Back five times, forward five. Lie down and rest. Any scoliosis has been moving right and left equally and is now probably taller than when we started.

24. Sit on heels now. Can you sit really straight?

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25. On hands and knees, put right leg behind left. Slowly go back and see if you can sit between feet. Don't let go until you feel safe. Head down. 25a. Change legs and repeat. Head down. Gradually bring hands nearer [to knees .] 25b. Change legs and repeat. 26. Roll on back and holding feet, roll to sitting position.

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Lesson 12: Rolling from Back to Stomach July 22, 1976 1. Lie on back, knees bent, feet standing on floor. Place right hand on right ankle, slowly lift (bring forward, away from floor) right hip joint. la . Continue, allow back of head to slide along floor. Look at right hand, make sure right knee remains standing . Stretch out. Where do you feel effect of movement - shoulder, back, chest?

2. Stand left leg only [right leg long.] Reach down and with all fingers hold the left ankle . Slowly lift the left hip joint. 3. Stand right knee only, foot on floor, grasp right ankle. Note if the foot stands wider naturally - you learn quickly what to do. Slowly lift right side of pelvis allow head to turn and look toward foot. The spine pushes cervical vertebra and head goes back. 3a. Slowly change over [left hand on left ankle, left hip forward] and move pelvis - it lifts more as head moves to side. If the leg is tilted the chest remains unaffected - otherwise improves the fundamental things it pushes . 4. Bend both knees - hold both ankles with respective hands. Tilt both knees left, then tilt both knees right, continue alternating until both feet [legs] are on the floor. With feet [legs] on floor, of course both feet need to be spread.

4a. Lift legs back and tilt right like before - observe first rib touches, then right leg cannot touch because forearm is in the way. 5. Both feet on floor, knees bent, push knees forward - hip joint lifts, lift with one foot and then other (while hip joint lifts, shoulder softens, legs go further with less effort). With pelvis high pelvis moves more easily (keep feet wide apart) . Rest. Observe changes .

6. Slowly bend knees - hold ankles . Lift pelvis - astonishing height- thighs become horizontal (31 degrees) - to make it easier push knees forward, and move feet nearer. 7. Bend knees, stand feet. Hold knees with hands, slowly lift head and pull knees toward head. Stay folded ten seconds and organize breathing so as to stay indefinitely.

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Rest on Aoor. Note contact on Aoor of small of back, Aexors on front of body - anti-gravity muscles let go, spine becomes more supple.

8. Bend knees - hold ankles - lower feet -lift pelvis - pull heels nearer and lift and lower pelvis. 8a. Go higher, move pelvis to right and left, and legs will go too. Go right, pelvis can go over forearm - and go left. Rest. 9. Lie on stomach - bend knees, move head and right arm to hold right ankle with right hand. Slowly lift right knee using right hand on ankle. It is a roll of the body and has nothing to do with the hips. 9a. Reverse to other side - left hand on left ankle, slowly lift ankle - don't bring knees together - must lift knee a little in order to roll. Lift knee and lower until it is easy to do . Stretch out right arm - take head where it belongs - take head to other side of right arm. Stretch out on back. Small of back refuses to touch the floor. Bend knees, hold both ankles - spread feet- lift pelvis . Is it easier?

10. Supine . Slowly lift pelvis, bringing feet closer - bring nearer to stand on balls of feet -turn pelvis over brink and continue to roll on stomach. 10a. Prone, lift left knee high, take it back till foot touches floor and roll onto back. Take it to right and lower left knee, weight of legs takes you back. If you hold the feet together nothing will make you roll. Slowly - go ahead on right, over brink, onto back, keep head lifted off floor so chest can flatten and left leg can be lifted high enough.

11. On back with knees bent, open feet wide - hands holding ankles bring them near [torso,] lift pelvis and bring over left elbow and roll over on stomach. Some people can do it on one leg but not on the other . lla. Lift right arm away from other knee and roll back onto back - lift and bring weight of arm and leg back to left and roll onto stomach again . 11b. Begin on back, complete circle. Roll and come again - roll and go back to starting position. 12. Those who can do to left only. On back, hold ankles, lift head and put head between knees. Right knee closer to right shoulder and roll left and touch with left shoulder. Move the head a little. Roll from one elbow to other on floor (elbow outside legs) . Slowly roll and get up.

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Lesson 13: Clarifying Movements of the Feet July 26, 1976 #1 1. Lie on stomach as comfortably as possible. Experiment with this, trying different placement of arms and head, but don't imitate. Experiment. la . Bend right knee with sole of foot facing the ceiling. Slowly extend and flex that foot many times, easily, without power. 1b. Gradually decrease amplitude so that foot gradually comes to rest in a position that is neither extended nor flexed. 2. Slowly flex right foot once again. Note that heel rises higher than before. Therefore, the same movement can be done by moving heel up or down, or at least can be thought of this way.

2a. Now do this movement several times thinking of the heel moving up and down . Do not move to the limit because this will result in aches and pains tomorrow! See if you can "see" where the foot is while heel changes position , i.e., a complete image of the whole foot whi le raising and lowering heel. It's a question of semantics as to whether or not you move the foot or the heel.

2b. Continue, move your heel up and toes down and vice versa. 2c. Stop and continue simply extending and flexing foot. Attend to locus of heel in space. Stop and observe whether head is turned to left or right. 3. Move head to other side and bend right knee as before. Extend and flex and find neutral point. 3a. Now move foot so that big toe moves inward, but don't move big toe in a fashion that differentiates it from the foot. Gently , slowly (this is a difficult move which few can do) .

4. Come to standing, go to a wall, face it, and support yourself with both hands. 4a. Move right foot so that heel moves outward. 4b. Now stand on toes - move heel outward. 4c. Then stand on heel, move toes outward. 4d. Alternate these two movements.

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5. Lie on stomach and bend right knee as before. Rotate right foot [lower leg rotates, foot moves right/left.] Do not lift or lower heel or toes while doing this, i.e., foot remains flat as though standing. 5a. Now move toes inward and outward. Repeat and observe . 5b. Now move heel inward and outward. Repeat. Note that toes and heel sho uld move abo ut the same distance relative to the neutral point.

5c. Now move heel small distance outward from neutral, easily. Then move heel small distance inward from neutral, easily. Comment: Most people move as if to touch sma ll toe to floor, and this is how people sprain ankles ; this movement is from the brain and is not inherent in the muscles and bones of the ankle or foot!

6. Return to wall. Move [right] heel inward and outward, and toes inward and outward . Note that both instructions are used to complete the image of the foot. Now turn foot around the leg (i.e. rotate). 7. Return to floor. Bend right knee and try same movement [heel inward/outward] with head facing one side and the other side. But if you are unab le to distinguish small differences, it makes no difference to you! Do not look at the foot, sense it - you don't look at the floor each time you step while wa lking , playing , or runnin g!

Rest. (During the rest, Moshe illustrated with his hand the difference between liftin g and lowering the edges of the sole of the foot and rotating the foot around the leg.)

8. Return to wall. Move right foot to outer border and back to middle. 9. Return to floor, on stomach as before. Turn head to right, left arm at side, knuckles down, head on your right hand, or right hand close to the head if more comfortable. Bend the right knee . 9a. Tum foot to "stand" on outer border and inner border. Repeat slowly, many times. Observe how it is to do this if your foot it flexed. Now make this movement many times without power as though you have done it all your life, easily. 10. Stand and return to wall. Move foot to outer border. Does anyone lift toes? (no) - this being true, lie on floor. 11. Lie on floor [on back,] bend your right knee as before . "stand" on outside border. Observe if you bend your toes.

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An unattend ed foot becomes an idiot who stands in a shoe and creates suffering! If you don't succeed at this, its becaus e the brain has no pathway. Do it slowly. gently. without force. without care for success. Be sure to breathe. When one tries, one expresses ambition, not skill. You don't need will power for the thing that you can do, only for those things about which you feel impotent. You will find that those who have strong will power are unlikable : Hitler, Napol eon, etc . Will power is good to destroy things, people.

12. Lie on your stomac h as before. Try again,[move foot to outside border] and note that it is easier. 13. Go to the wall. Now stand right foot on the inner border - no power, each time lighter, easier. 13a. Do the last three movements easy and fast. 14. Return to floor, [on stomach] bend right knee . Stand on inner border (toes move outward). 14a. Then stand on outer border and observe. Then stand on inner, give yourself latitude, do slowly. Stand on outer edge and then come in a little . 15. Now, (still on floor continuing without any other changes), place right hand as though to do a push-up. Look at foot. Move heel up and down, noting ease. 15a. Move heel only inward and outward, noting that foot moves equal distances from the neutral in each direction. 15b. Now move toes inward and outward (i.e., left and right). 15c. Now [move foot] toward outer edge. Then toward inner edge. When you stand you see that your foot is your foot. Stand - walk - observe differences between the sides.

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Lesson 14: Shoulder Circles July 26, 1976 #2 1. Lie on right side, and bend knees, left hand on thigh. Move left shoulder inward [forward,] back to middle, backwards. Move only left shoulder. Continue. Observe where shoulder stops, and who stops it, i.e. where is the point where you feel the strain first? Do a dozen smooth, small , rapid movements with left sho ulder.

la. Now let the body roll to assist this movement of left shoulder. Do several times. lb. Now do as 1 (without body roll) as you observe to see if movemtmt is larger, easier. le. Now do the same movement with body roll and allow head to roll [[neck to tum] as well. Do this several times .

ld. Now do as before with no intentional movement of head or torso. Notice that this improvement has nothing to do with arthr itis, with good or bad ligaments, etc., but with learning.

le . Now do same shoulder movement while eyes and head look over shoulder to look at ass. lf. Now do only shoulder movement as in beginning. Observe how different! Lie on back. Observe how shoulders fee l different from one another. Scan scapula back in various regions, neck.

2. Lie on right side with left hand on thigh. Move shoulder forward and back , allow body to move cooperatively only in forward part of this movement. Do several times. 2a. Continue, allow body to move backwards also. Do several times. 2c. Continuing, add head and eyes looking to left, several times . 2d. Now do only shoulder as in beginning. Observe difference. 3. Now tum shoulder and body back until head, eyes and nose turn toward ceiling. Now move shoulder back, head forward and then back to middle - middle here is the position where shoulder, head and eyes look to ceiling. 3a. Now move shoulder backward and eyes forward [to right,] i.e. head and shoulder move apart and return to the middle. Do this movement until it is simple, familiar, easy, requiring no preparation.

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3b. Now move shoulder back as in beginning, and observe the difference. Now lie on back. Observe difference between right and left shoulder blades, pelvis, back, etc.

4. Lie on right side, left hand on thigh. Move shoulder up to ear several times. Observe range of movement. 4a. Now lift head toward shoulder several times. 4b. Now lift head and shoulder together [toward each other] - ten to fifteen simple, easy movements. Don't bend elbow. 4c. Now lift head and shoulder together (i.e., as one 'piece'). Return both towards floor (i.e. to resting place). Continue this up and down movement of head and shoulder together, allowing hand to lift. 4d. Now move shoulder alone upwards and see how far it moves easily. 5. Move shoulder downwards so that hand slides down on thigh. Repeat several times. Notice that clavicle, base of neck, and both shoulders are involved. Continue allowing head to cooperate. Allow hand to caress buttock, elbow does not bend. Observe ribs, back and front, etc., while doing this. Continue this movement keeping hand sliding along the highest point of the pelvis,

5a. Now continue this movement but add lifting of left leg. Left leg rises from the knee [knees together, lower left leg and foot move away from right left. Do several times. Stop, lie on back, and compare sides (left and right).

6. Lie on right side, left hand on thigh. Make circle with shoulder: forward, up, back and down. Hand stays on highest point of pelvis, elbow does not bend. Hand goes onJy up and down (with reference to head). Shoulder acts like wheel driven up by up and down action of piston (hand), like a steam locomotive ... rolling down the tracks .. .power train. 6a. Move shoulder in a circle fast, and easy. 6b. Now reverse direction of shoulder [circle.] 7. Now place left hand in front of chest on floor in a position which makes it easy to lean on. Move elbow forward (relative to you lying on side), in front of shoulder. Repeat.

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7a. Make circles with shoulder now and repeat several times . Elbow must be standing straight ahead or circle will be asymmetrical. 7b. Change direction of shoulder circle . 7c. Now do two 'revolutions' one way, two the other way till both are equal. Stop, lie on back. Scan shoulder blades, face, arms, etc.

8. Lie on right side as before with knees bent. Hand on floor in front of chest as in last movement. Now move pelvis together forward and back. Left knee moves forward and back, knees shou ld be close to stomach. Allow head to cooperate in this movement. Stop.

9. Now move hip upwards, and shoulder downwards. Repeat several times. Foot will lift, ribs [on left side] in front will 'compress,' allow head to lift. 9a. Now lift 'everything' (head, left leg, hip to head). Remain in 'up' position and move shoulder alternately toward hip and head, left hand still on floor out front. Repeat several times. Stop . 10. Now, still on right side, hand on floor out front - knees bent. Move only shoulder up and down several times. 10a. Then move only hip and leg up and down several times. 10b. Then move hip and leg up and down several times. Then again, the hip up and down several times. Finally, move hip downwards as if to sit on floor. Observe that lower ribs move to floor. 11. Now make circle s with hip. Let body soften, become more nimble . I la. Change direction of rotation. Slowly, lie on back. Observe which side lies nicely, which side feels better.

12. Lie on right side, hand on floor with elbow out front, knees bent. Rotate hip and shoulder together several times. Observe chest and spine and back. Change direction. Do it simply, as though you have always done it. Change direction. Stop. 12a. Now move only shou lder forward and hip back, several times - and reverse (hip forward, shoulder back). Alternate shoulder and hip. 12b. Now move shoulder and hip down. Since this is difficult, we'll leave it for another lesson! Stand, walk, observe.

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Lesson 15: Sitting to Lying with Hand on Chin July 29, 1976 1. Sit up Indian fashion [legs crossed in front.] Move left hand behind head exploring with fingers down back of neck . Slowly, explore up and down, left and right. See if you can touch right shoulder blade . Don ' t force it. Obs erve that to get behind head , elbow must go behind head.

la. Now explore with your right hand. lb. Change leg s and see if it makes a difference . Note most people feel they have to lower the head.

2. Lie on back. Knees up. Left hand behind head. Hold left wrist with right hand . Lift head and gently pull left hand through to right. Several times. 3. Sit as in #1. Move left hand behind head and see if it goes easier. 3a. Move right hand behind head. With left hand around right wrist, gently pull right hand to the left. Do it comfortably and the whole body participates to make it easi er.

4. Do the same thing with left hand. Catch with right hand. Pull and put it on right cheek, turning head [head can turn either way, I think right way is intention of this instruction-ed.] Each time going a little lower until you get hold of right side of chin. (But no hurry , ea sy, you must reduce the friction of your hand and head - so head is not turned.) Continue until you can get hold of chin fully with your hand.

Stop and rest.

5. Lie on back , knees bent. Put right hand behind head pulling with left hand until hand can grab chin . Rest. ??? [No notes here , text continues with following instruction , seems to be in sitting position with right hand on right cheek , right elbow held by left hand.] 6 .... touch cheek. Take the elbow and pull gently and organize head and arms and ribs on the left side. Observe shift of weight onto other buttock. Notice body yielding gently to allow movement. 7. Change over to right hand . Pull gently on the elbow . Decide how to organize chest. Sit on left butt until it becomes easier to do. And all the time lowering the head until the seventh cervical vertebrae begins to move. (Many have a lump of fat there and th is will get rid of it.)

Lie on back and see how your body lies

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8. Roll on side and sit as in #1. Left hand behind your head, and help it with right hand to grab your chin. Once you hold chin, put right hand in front of you on the floor. Leaning on right hand so that there is no strain on your legs, lower left elbow in direction of floor with head. See how far you can go. 8a. In lowered position, move elbow (with head) left and right. Notice how weight shifts from one buttock to another. 8b. Change over legs and decide with way works best for you. Stop. Lie and rest.

9. Roll over on the other side from the last time and sit up with legs crossed . Put right hand behind head using left hand to help. Then lean on left hand. 9a. Gently lower the right elbow forward. DON'T FORCE. Move elbow right and left slowly, gently. 9b. Change over legs and see which leg should be forward. One thigh [forward] is easier. Find out which it is. 10. Hold chin with right hand [over top and behind head] and move left hand more and more to right [not clear where left hand is, perhaps on floor to help with rolling .] Bend so that right elbow goes to right. Move everything to right until you can roll on floor - make an arc from lying on back and then returning to sitting . 10a. Now slowly move left hand on floor to right and help head to get closer to elbow. Now you can see which leg [in front] is the correct one. Observe when going left, left foot should be away from you and [when going] right be nearer. Stop. Lie on back and rest. Roll head right and left and see which direction it rolls easier .

11. [Lie on back] Catch chin with your left hand and put right hand across your body on the floor and find your left leg should be closer. Rest.

12. Roll and sit with legs crossed. Both hands in front of you on the floor. Lean forward and see if you can put your head forward on the floor. Most can, but if anyone can't, put your hands behind you and left your pelvis and carefully put your head forward - protect it, using your left hand if you need to. Go back without falling. Lift and sit. Now you will find you can do it without lifting your pelvis. 12a. Change your legs and do again .

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13. Lie on your back and rest. Notice a point on the floor where your head is so that you can go back to it. 13a. Grab your chin with your right hand. Put your left hand over head. Holding on to your chin, carry yourself - roll over - sit up. Bend your head right. Carry body with your other hand and stretch out. Some can do this. You need to have the orientation, not just the movement - like playing tennis: making the right movement but not hitting the ball. So orientation is important. You must know where yo u want the body to roll. If you can see the image clearly , it is very easy to do. Make it eas ier.

14. Grab your chin with your right hand . Stretch out your left leg just enough to give you balance . Use your hand to help you get back to sitting position . This time make a complete circle and you can get back up the other side . 15. Sit up and see how far your right hand can reach behind. Can you see how everything is reorganized? 15a. Try with your left hand. 15b. Hold your chin with left hand and help with your right hand to go down. Make a full circle, helping with your hand and leg, and sit up again. 15c. Repeat, with your left hand holding your chin and roll right. Breathe freely, slow ly; don ' t hurry. Roll over gently. Use every bit of yourself to make the movement comfortab le and easy.

16. Sit with legs crossed in front and see if you can touch your forehead to the floor. Lift your pelvis to get both knees on floor, and your head goes very easy. Stand up slowly and see what your body feels like. Thank you .

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Lesson 16: Lifting Legs and Arms, 1 August 2, 1976 This lesson was shortened because of a long talk on the difference between homo sapiens and animals in ability to learn. 1. Lie prone . [There is no indication of the position of head in the text.] Stretch out the left arm overhead, palm down, right arm alongside the body. Lift the left leg a little from the floor, repeatedly, but only a little way each time. Note when you start lifting the leg, do you just lift the leg, or do you start the movement by making a preliminary organization of yourself? When you lift the left leg, do you feel on either side a preliminary increase of pressure on the floor?

la. Lift the leg and then lower it slowly to touch the floor with the big toe. Note when you touch the toe that you roll back to where you started. Do you feel that you first rolled the pelvis right and then lifted the left leg? Is the pelvis the only thing which has changed? Can anyone say if the left armpit has lowered to the floor? Do you feel anything in the elbow or in the head?

1b. Notice do you breathe in or out when you lift the leg? Do you breathe in or out when the leg is lowered? Can you find out when you breathe out? What is teaching? Anythjng you have been taught has been to forget. It depends on how long you have been away from it. Learning is the kind of thing you are doing now. You find out in your guts what is the correct thing to do by yourself. If you know the difference between teaching and learning, you do not need a teacher.

2. Try to make the left arm one inch longer on the floor. What do you do when this happens? Do you do anything which you did not intend to do? What happens if you move the elbow back? You cannot do this until you do something else. What? (You have to tilt the pelvis and move the chest.)

2a. Move the elbow only (not the hand). This will require your putting your hand in a different place. (Many people do not know how to move the elbow and use the hand cooperatively.) 2b. Now move the hand and forearm left and right. Where is the middle point of this movement? (It is not to the right nor to the left.) 2c. Stretch out the arm. What angle should it be relative to the head? Move the whole arm to the left and right and find out where the middle is. Is the arm now straight?

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(Some people have changed, i.e. learned,) Note how some people have similar distances of the arm away from the head. The direction of the arm and the organization of the elbow are the same. These people are learning . Know thyself is the most important knowledge . These people now know themse lves a little better than before. We can now see that the organization on the one side we know is better than on the side we do not know.

3. Lift the left leg in the air a short distance. [With leg in air] Move the leg side to side, i.e. left and right. Then lower the leg in the middle position. Has the pelvis remained in its place? 4. Lift the left leg and left arm together and lower them. Can you lift them without a preliminary arrangement of the body? What is this preliminary movement or arrangement? See if you can do the movement without making one .

4a. Turn the head to face right. Lift the left arm and the leg again. See if you actively do something with the body before you lift the limbs. 4b. Turn your head the other way and lower the arm and leg to the floor. Lift the arm and leg in the air and turn the head the opposite way. Repeat, turn the head again and lower the arm and leg. [Turn head once for each lifting arm/ leg up and down.] 5. Lie supine and observe if you can tell any differences between the left side and the right side. Note that I did not tell you in advance that you would find a difference. The aim in the lesson is to help you see what happens when you learn. Also, how useless and unnecessary teaching is and how it gets in the way of learning . The idea is to use one 's own experience to find out how to improve. The teacher only comes along to see if anyt hing needs explaining . We mix up learn ing and teaching and so we do not realize that the only way to acquire a new way of working is through learnin g. In teaching, on ly 2 in 100 succeed superbly; in learning, all get there.

6. Lie supine. Stretch out the left arm overhead. Lift the left leg, but note before you lift that you make a preliminary movement. At what moment do you begin to lift the right side or the pelvis? You will become aware that the pelvis turns prior to the lifting of the leg. As you turn the pelvis, feel if the right shoulder blade comes more into contact with the floor and the ribs on the right side are pushed more on the floor.

7. Lift the head and the left leg simultaneously. What sort of pre-arrangement of the body is made here? Try to be aware of the preliminary movement made before you lift. Note that the preliminary preparation for lifting the head is more than is necessary for lifting IO times the weight of the leg. Try to become aware what it is that you do - what do you do - how do you rearrange the body before you lift the head and the leg?

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7a. When you lower the head and leg, observe what parts return to the floor. 7b. Lift the head and the left leg. What is pressed to the floor in the prearrangement of the body now? 8. Lift the left arm and the left leg. Can you lift them simultaneously? If I were acting as a typical teacher, I would show you that you were not doing this . Here you will be your own teacher.

8a. Now slowly lower the arm and leg together. Which touches the floor first? Go slowly. This isn't the same for everyone. Is the part which touches the floor first the part that lifted first? Which part reestablishes contact first? As you keep trying to learn, what can you do to make this different?

8b. Watch your breathing. What happens as you lift the leg? Is air coming in or out? 8c. Lift only the arm. Do you breathe in when you lift the arm? 8d. Breathe out as your arm lifts . Lower the arm. 8e. Lift the hand and arm while breathing out and see if contact with the hand and arm is broken and then reestablished simultaneously. Our performance here shows that we stopped learning early in life.

9. Breathe out and while doing this, lift the left leg and arm together. Let them go down and the air come into the chest. Coordinate the action with the breathing. 10. Lie on the stomach again. Stretch out the left arm and left leg. Do they lie as before or are they changed? 10a. Lift the leg and arm simultaneously. What do you have to do to carry this out? Lower them both to the floor and see if they arrive one after the other. 10b. Now intentionally roll the pelvis to the right. Is it that the left arm, when straight, will lift? Roll to the right, let the arm and leg leave the floor. Put the back of your right hand on the floor - otherwise you will press on the floor, unawares. Leave the head on the floor, but it will roll a little. 1Oc. Lift the head and the arm together and lower them three times . Can you feel now how clearly you lie on the right side? The upper side of the pelvis on the right is pressed on the floor. 11. Lie supine. Stretch the left arm overhead. Lift the left arm, the head and the left leg. See what changes are taking place.

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12. Get up and see which side belongs more to you. Lift the right arm to the ceiling . Walk and see how it feels. Compare the left arm and the right. Feel as you walk, which leg is more clever - the one we worked with or the other? Here we see the effects of learning. One side did not partic ipate , but since the two hemjspheres of the brain are connected, there will be transfer and the other side will catch up.

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Lesson 17: Tilt Left & Right in Sitting, 2 August 2, 1976 1. Sit with the knees bent and soles of feet together. Move the pelvis forward and back, repeatedly. At the same time you are mobilizing the back, let the abdomen go forward heavily, i.e., so that it feels heavy.]

2. Sit with the arms out at shoulder height, sideways . Slowly, keeping the arms at that height, stretch out (reach w/arms) to the right and then to the left. If you do not look, you will find that you lower the arms without knowing it. You will see in a few moments that you can go to the floor on the whole of the thigh. One side will do this first before the other. How is it that this thigh goes down first before the other?

Stop and rest on the back.

3. Roll on the side and sit up. Put the soles of the feet together as before. Place the hands on the floor behind you. Lean on one thigh, then on the other. This is very much eas ier than before. Note that when you place the thigh on the floor, that the lower abdomen goes in the direction of the knee on the floor and the oppos ite shoulder is much lower than the other.

4. Sit up straight; stretch out the arms at shoulder height, palms up. Rock the body side to side, repeatedly. Some people do not rea lize that their arms go downwards when they do this movement.

4a. Now do it deliberately - go down with the hand on the side of the down knee but hold the two arms like sticks. Stop osc illating with the arms - do not go nearer the floor with the hands, but keep the arms horizontal. Stretch out a little more .

4b . Turn the palms downwards and continue. Which position of the hands and arms is more difficult? Rest on your back . Note the sensation in your back, hips, chest, shoulders, breathing.

5. Sit up - feet together as before. Join the fingers of both hands together and put the hands on the head. See that the elbows are out at the sides. Sa. Rock the body right and left. Watch what happens to the head. Many of you do not detect somet hing which is important. You do not sense between what you did before and now. Let us do something so that we will all understand this and finish doing the same thing.

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6. Resume the same position as before, i.e. hands on the head. Keep the body frozen [don't bend the spine] when you roll sideways, the head makes a very large movement. Move as far right as possible to lean on the right thigh. Observe that it is very difficult to lean so much this way. Repeat several times in both directions. 6a. Stretch out the arms to the sides and lean to the right and left, several times. 6b. Put the hands on the head as before. Now that you have no weight of the arms to balance you, you have to go a lot to the left and right until the thighs touch the floor. Rest on your back.

7. Roll on the side and sit up. Bend the knees and place the soles of the feet together. Hold the arms overhead, shoulder width apart [vertical in the room.] Rock the pelvis right and left. Observe that the body tends to stay in the middle and only the pelvis moves. Try to equalize both sides. Continue the movements.

Lower the arms and rest.

8. Put the hands on the hips and try to do the same movement. Observe that the body tends to stay in the middle and only the pelvis moves. 8a. Continue, the movements and try to equalize both sides. Rest on your back.

9. Roll to a different side than before and sit up. Place the clasped hands on the head. Put the soles of the feet together. 9a. Now lift both knees together and lower them - just like wings flapping, but not fast or strong but comfortably. Beat these wings about a point of equilibrium; this makes the movement easier and you can move faster.

9b. Put the hands on the floor behind and continue as before. Do not open the wings faster, but only close them faster, if you wish. Keep moving the legs as if to fly about a point of equilibrium. 10. Sit up. Place the soles of the feet together. Place the left hand on the floor behind and the palm of the right hand on the left side of the head with the arm on the crown of the head. 10a. Move the left knee towards the floor the head to the right. [This is possible

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and logical-try moving left knee toward floor and head to right while leaning on both hands- but instruction 10b. and 11 indicate he means RIGHT Knee towards floor and head to right.-ed] Sit up well and use the lower abdomen and small of the back to hold yourself erect. 10b. Do this slowly - continue until the right thigh goes to the floor and the right ear touches the right shoulder . 10c. Rest. Observe which parts have changes as a result of doing these movements. 11. Sit, lean on the right hand, soles of the feet together . Put the left arm over the crown of the head and place the palm on the right side of the head . 1la. Move the left leg to the left and the left shoulder to the left. Return both to the middle. llb. Continue the movements. Lower the left elbow towards the floor more each time. We do not reali ze that moving the head and body to the same side is more difficult and thus there is more stiffness in the head and neck. Normally we move the head to the other side. This kind of movement is bad for bad knees , even though they are doing nothing.

12. Sit as above. Place the left hand on the floor behind and the right hand on the right side of the head. Push the left thigh and left shoulder towards the floor, with the left ear on the left shoulder, repeatedly. 12a. Put the arms out sideways, horizontally, and move the body to the right and left. Now the side to which the head has become accustomed to move goes easier than the other side. Rest on your back.

13. Sit up, soles of the feet together. Place the left arm over the crown of the head and place the hand on the right side of the head. Support the body with the right hand on the floor behind . 13a. Take the right knee to the floor and, simultaneously, the move head to the left, repeatedly. Take the left elbow closer to the [left] hip joint- allow the chest to fold. Think that when the right knee goes down, the left elbow goes lower. Continue.

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14. Continue. Put both hands on either side of the body for support. Sit first on one buttock, then the other. Feel what you do now with the shoulders. 14a. Increase the speed of doing this. Feel that the head stops in the middle.

15. Sit with arms out horizontally, legs as before. Move just the pelvis - slowly - to sit on one arm, then the other. Roll the pelvis. You will realize when yo u sta nd up that the muscles you are ro lling now are lodged in grooves , where they should not be.

Lie on your back and rest. In these lessons we somet imes have tendency to complicate things , but it so happens that the more things the nervous sys tem attends to the better it works. The more things you atte nd to, the more they are easier to do and all the things are done well. When we are tense and do not know how to proceed , our attent ion is withdrawn from all else. This means the central nervous system is absorbed in things it has difficulty with. Concentration, then , is not indicative of the proper operation of the central nervo us system, but it is useful when it is necessary to look at one point in the ce nter of things (while protected by someone else). But reading is not concentrating. Here the eyes move as they move on the street , watching cars. The eas ier you can attend to the background and as many details as possible , the better the brain functions and the better we work . So we work like this now.

16. Sit with knees bent, feet together. Place the hands on the floor behind you. Move the shoulders to the right and left . Usually, one will move, the other not. Go slowly until both will do what you want. Some sho ulders come forward and not right and left.

16a. Keep the shoulders and head stiff - move the pelvis only. 16b. Stretch out the arms horizontally. Keep the head in the middle. Move with the hips and shou lders going over the ischium. 16c. Now move the shoulders in the opposite direction to the hips . This is difficult. Here you will learn something abo ut the back you did not know before . This movement takes time to organize; work slowly and any mistakes will be ironed out ear lier.

Rest.

17. Sit up. Stretch out the arms. Sit once on the left side and once on the right side, repeatedly. Move the head with the shoulders several times. 17a. Then move the head with the knees while the shoulders move m opposition.

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17b. Then change again . Will the arms move with the pelvis or with the head? Work this out. If one does not know what one does, one cannot do what one wants.

Rest.

18. Sit up with soles of the feet together. Support with the left hand behind. Place the right hand on the left side of the head, arm on top of the head. Move the head with the elbow to the right as far as you can go. Stay there. Move the hips in opposition, to the left and then back. Do this several times - do the amount you can . Go slowly. Lie and rest. Feel what difference there is now in the body. Are there appreciable differences in different parts?

19. Sit up, feet together as above. Take the left arm overhead to place the hand against the right temple. Support the body with the right hand on the floor behind . 19a. Bend the head over to the left. Avoid going forward of backward. Do the movement to ensure this is eliminated from the movement. Push the abdomen out forward - it makes the back taller. Keep it tall. Now comes a movement to check if the hips are flexible and the abdomen correctly placed.

20. Sit with the feet (soles) together. Place one hand forward and one backward. Push and come to balance the body over the feet. Then bring both hands forward of the body. Balance there. Remain there, squatting, with the outside borders of the feet on the floor. Use both hands on the floor in getting to the position if you wish. Work slowly. Do not have any strain in the arms when they are forward. If the spine is not long enough and the head not forward, you cannot do this. The spine must be long to put enough weight in front.

Lie on back. Note what you feel in the back now compared with the beginning. Get up and walk around and see what it feels like in the shoulders, back, etc. Is there any difference in the pelvis, hip joints? Are the legs heavy or light? Do the knees go forward when you walk?

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Lesson 18: Oscillations II August 5, 1976 1. Lie on stomach with hands and arms to sides in push-up position, feet flexed in running start position. la. Stretch and extend the feet [push through feet.] Let the knees lift and legs straighten. Do this many times, making it easier and simpler. Note that the body gets longer as the knees straighte n.

1b. Do this several times with face looking right and then several times with face looking left. Is the face pushed forward on the floor as you do this? Not e that the sp ine changes shape to allow head to grow taller.

le. Now flex and extend feet with face in the middle. Here it doesn't matter if

your knees lift. ld. Now lift your head up in the middle and flex feet and push yourself back with your hands. Do this so that you rock forward and back, several times. Make it continuous. Rest. Which is the change you can note? 2. On stomach, bend knees [feet in air] with palms down at side - do the rocking motion, as above , in this position . Let the pelvis push the spine through the chest. Don't lift anything. Note that the head oscillates near the throat and away from it and allow the head to do this not powerfully. Feet and knees are pelvis-wide. Rest. Note changes. 3. On stomach, bend knees and open them, touch soles of feet together . Rock body this way. Note that movement of head is even bigger this way. Make small, light movements. Rest: stretch out legs. 4. RolJ on stomach - which side do you roll over on? With your hands in push-up position, cross right ankle over the left and flex feet. 4a. Rock body with your head in each of three positions, several times. Note that movement is not quite straight forward. 4b. Now both feet on floor [uncrossed] and continue rocking, very fast. Rest and scan for change, on back.

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5. On stomach [notes say stomach, based on following instructions I think this variation is done SUPINE,] bend knees, cross right knee over left and rock as before. Begin slowly and increase speed as you do it. When pushing forward, your chin goes away from the throat, the pelvis pushes the spine through, and ribs get supp le as they go down. The floor doesn't allow the back to move as much as the ribs.

Rest.

6. [Supine] Bend knees, reverse legs [cross left knee over right,] and do the same thing on this side . Let your legs push and pull you, no need to use your fingers. 7. [SUPINE] Now bend knees and lift the pelvis so that you lie on your shoulders, and now do the rocking motion. Don't lift your pelvis so much that you're not rocking; you want to pull on shoulders and clavicle, not just straighten the back muscles. Rest.

8. Now lie on your right side . Bend your left leg and put behind the right knee with your left knee in the air [stand on foot.] Stretch your right arm and put head on your arm, with left hand overhead to catch temple on right side, with elbow vertical. 8a. Push upwards with the left leg. Note that your ribs on the right side are pushed up and down on the left side. Differentiate ribs in this way. 8b. Now lift your head up when pushing up, and let it go down with the rest. As you lift head, note that [left] the ear goes more toward left shoulder. Some people will lift so much that your head is as in standing. 8c. Now make the movement slow and simple so you can rock back and forth. Stop and put your left hand on the floor in front of you; lift your head and see how much it lifts now, without your hand. Rest on back; note how much changes when you lift your head.

9. Lie on the left side and do the same movement. Don't push and stretch ligaments. Do it gently and simply, not lifting high. Lift your head without any extra backward and forward motion. 10. Now lie on one side and then the other, until movements are equal on both sides to your satisfaction.

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Do you want your chest and ribs to become supple? Once you know what you are doing, then you can go faster.

Rest on your back.

11. [Supine] Bend knees and see if it is better and simpler to rock on your back. 1la . Then check right leg over left. llb. Put both arms overhead on the floor. [Rock as before.] See how your arms are connected to a supple chest. Arms can be straight above head. l lc. Change over legs, and check arms in this position. 12. Now with both feet on the floor, join fingers behind your head. Now push and lift your head at the end of the push. This will help your arms even more. Sense what thjs does to your back: if you do not push , it is futile to lift. This is something that just pushing or just lifting won ' t do. Sense your neck and cheek. Stop.

12a. Make it fast and simple. Rest. Roll to side, get up, and walk. How long is your neck?

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Lesson 19: Praying, I August 9, 1976 1. Supine. Bend knees stand feet on floor. Join hands as if to pray. (palms together) Move your hands up and down, parallel to the body.

2. Sit up, legs crossed, hands joined in prayer position and raise your hands up and down . Make sure there is no force in your hands and your elbows are without strain. 2a. Turn your hands, shou lders, and torso to the right as you continue the movement many times. 2b. Should your left or right leg be closer to your body? See for yourself. Change legs over and continue. (It shou ld be the right leg - you will find out by lifting you r right knee you can go farther.)

2c . Lie down and check your contact with the floor. Can you feel which side you worked on? 3. Supine, legs long. Continue 'praying', bringing hands up and down . 3a. Continue and move to the right. 3b. Bring your left knee up to assist. Make the movement uniform - correct the position of the left foot by trying the way that is easiest. 3c. Now try with the left leg down and right knee up to turn to the right.

4. Sit up. Join the soles of your feet together. (Devotedly) raise your hands up and down . (Some when they pray close their eyes.) 4a . Close your eyes and contin ue, making everything easy. Keep your shoulders and elbows relaxed. 4b. Open your eyes and follow your hands with your eyes. 4c. Change, so that your head and eyes go down as your hands go up. Continue the movement. 4d. Bring your right leg closer to body and continue with your eyes going in the opposite direction of your hands. Make this familiar. 4e. As you lift your hands, drop your head between elbows. Do this a few times .

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4f. Return to the original movement and see if your hands go higher now. 4g. Move to your right and see if this is easier- is your left hip joint 'smarter'?

5. Lie down and sense how the body lies on the floor. Roll head left and right. Which direction is easier? 6. Sit up again . Pray up and down and turn to the right, several times . 6a. Slowly, turn your head and eyes to the right as your hands remain in the middle . 6b. Then bring hands to the right as your head and eyes move to the middle. 6c. Now bring your head and hands to the right and eyes to front. Make it smooth . [continue opposing hands with head and eyes .] Lie on your back and observe the differences. 7. Supine. Put hands in the praying position and bend your right knee, stand foot. Slowly roll to the left without interrupting the rhythm of praying movement. Continue. Rest on your back. 8. Roll to the side and sit up with your left leg closer to your body. Put your hands in prayer position and do the movement of hands up and to the left. 8a. Move to the left, with your eyes and head moving opposite to your hands. Continue. Lie on your back . 9. Roll and stand on your right foot with the left knee on the floor. 'Pray', moving to the right, then to the left. Which side is easier? (It's the left.) 9a. Keep on with praying movement and lower your head into the space between your elbows . Round your spine as you do this. Your chest will soften - make it slow, and with great ease make the movement lower. 9b. Continue and by moving a little bit at a time, gradually lower your pelvis to sit on your left heel. Keep praying. 9c. Come back to the middle, move left and right. Which side is easier? Move your head and hands up and down two or three times in the course of turning. 10. Change to your right knee on the floor with the left foot on the floor. Resume praying movement and turn right and left.

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10a. Continue, move your head and hands in the same direction with your eyes going in the opposite direction. 10b. Continue and bend forward, slowly, round out the spine. Slowly lower your pelvis to sit on your left heel as before, putting your head into the space between your elbows as your hands go up. 11. Stand on both knees - toes inward, heel outwards. Spread knees. Slowly bring your pelvis back to sit on heels. Bring head and hands to floor. l la. With your head and hands as close as possible without forcing, leave your head and hands on the floor and lift your pelvis . 12. Stand on knees again. Lift eyes and hands together several times. 12a. Bring hands in front of your face and move slowly left and right. Which hip joint wants to sit? Don't resist - let yourself sit. Resume 'praying'. 13. Sit on the floor with your right leg nearer. Let your eyes follow hands upward. Do they go completely up? Let your head go down towards the floor, then look towards your hands. Do this several times, up and down. 13a.With hands alone, move to the right, then to the left. 14. Change over legs and continue moving hands left and right. Let both knees down together. Notice the suppleness of your spine and hips. Let your feet do what they want. When you get to the right, use your right hand to push the floor and come to standing. Walk around; see how you feel. (Moshe suggests singing 'Ave Maria'.)

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Lesson 20: Using Knees Like Drumsticks August 9, 1976 #2 1. Lie on your stomach. Bend knees, feet in the air. Lift first one knee, then lift the other. Orga nize hands so it is easy.

la . Turn your head to the right as you lift your knees - which knee is easier? lb. Continue and gradually increase your speed until you are using your knees like drumsticks. Stop and rest. 2. Position as above, spread knees and lift knees together. Where do your hands belong? Try different places . Put your hands on either side of face, fingers forward .

3. Bend legs and spread your knees. Turn your head to right to see your right heel. Stretch your arms out shoulder height. 3a. Lift head and look at your right heel. Is it easy? (No .) So, find the easy way. Try slowly , many times to find the right place for your e lbows and hands . What do you do with your pelvis? Keep experiment ing .

Stop and rest.

4. Bend both knees [head facing right.] Raise first your left, then right, then both knees together. Drum floor with your knees again. 5. Position as above. Keeping knees still, roll your pelvis left and right. Put your knees together and roll pelvis left and right. Sa. Let your feet down and rock pelvis right and left. Sb. Now bend your knees and rock right and left - without strain, many times. Notice you can't rock eq ually with your head to the right. Keep your feet still and move your pelvis left and right. What do you feel in your left and right elbows ?

Sc. Lift your head and do it - then place your forehead on the floor and continue. Rest.

6. Put your hands on the floor as for push -ups. Bend knees - Jook over your right shoulder to see your right heel.

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6a. Look over your left shoulder at your left heel. Keep your knees together and let your pelvis go where it wants. Rest.

7. Supine . Spread your feet and bend your knees. Lift your pelvis [away from floor] in tiny movements, gently and slowly, many times. 7 a. Join your fingers behind your head. Bring elbows together and lift your

head. Do the two movements together as if you look to see your sex. Keep on many times, gently, until all your back muscles become long. Rest. 8. Turn on your stomach . Bend your knees. Lift head and shoulders and Jet your feet drop [toward floor, ankles stay neutral .] Correct hands so both feel comfortable . Lie still. 8a. Spread your knees and let your hands assume a push-up position. Lift your head to look at first the left, and then the right heel, alternating . Keep changing many times.

9. Lift your shoulders and head and lift first one knee, then the other . [Keep head lifted] drum floor with your knees. 10. Stretch hands overhead, forehead on floor. Bang the floor with first one knee, then the other, then both knees together, using tiny little movements. Lie still. 11. [Legs long.] Rock pelvis right and left. Let the legs do what they want, with legs and feet stretched out on the floor. 1la. Rock the pelvis to right and look over left shoulder, then right shoulder. 11b. Continue rocking pelvis as first one knee bends and comes to your stomach [hip flexes leg goes out to side and up,] then the other. Do this several times until it is easy. 12. Place both hands as for push-ups -keep on doing the movement, looking over the shoulders. After continuing this movement, look to the right and keep on going until you sit. Let knees go apart and hands have to be in the right place. 12a. Sit first on one side, then the other . Let hands swing to help you and make it faster .

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13. Lie on your back. Lift the pelvis in small increments, gradually make it higher. 13a. Then interlace your hands behind head and lift head and pelvis. Do many small movements faster and faster. Lie still on your back.

14. Lie on your stomach and come to sit once to the right and once to the left. Get up and walk around and notice the fluidity of pelvis and the rest of your body.

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Lesson 21: Rolling From Stomach August 12, 1976 #1 1. Lie on your stomach . Put your right hand on the left, right cheek on right hand . Bend knees as wide apart as your pelvis. 1a. Slow 1y lit the right knee a little off the floor. Feel the sensation. Does it feel too heavy? How can you correct it? As you lift it, which elbow is pushed? On which side do you lean more?

lb. Slowly lift the right knee again and hold it, then be careful how you put it down. What touches the floor after you put it down? What is moving before you lift the knee? Do you turn the pelvis first? Wh ich elbow pushes? Can you see how? Everybody does it but is not aware of it. How do we digest a mango? We don't know except some people have pains in the stomach.

le . Now lift again -fell the pelvis twist.

2. Position as above . Put the left hand on top of your right. With the left hand lift the head . See - could you lift from the elbow? See how stiff the chest and back - like iron . When you were three months old, your head was upright on your stomach. Try again. Do you lean on the left or the right?

2a . Lift the right knee a few times . 2b. Now lift the right knee with the head. Don't strain. Do you breathe in or out? How do you know? Listen to the air in the nostrils. Some people don't know.

2c. Lift head only is the head lifted higher than before? Our brain is so structured that as soon as we become aware that we're lifting the head with the knee there is a connect ion through the pe lvis and we learn we can lift the head without the knee. See, we learn instantly through sensory awareness.

2d. Now lift the knee again. Lift the head. Observe. Such learning is not memorizing . Something in your own body has changed . 3. Position as above. Bend both knees. Lift the left knee. See if prior to lifting the knee you have lifted the pelvis. 3a . Now lift the head. It is more difficult.

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3b. Try again the right leg and the head. Obviously when you lift the right knee you lie on the left side of your stomach . 4. Position as above . Now keep the knee and head up and tilt until your armpit touches the floor. Repeat several times . See how clever the body is. Within 10 seconds we can do without the lifting the knee.

4a . Just lift the head with your left hand and see. 5. Now lie on your back. Appreciate that the contact with the floor is not symmetrical. The right shoulder blade and the pelvis are different from the left. The spine does not touch . Our spines are mostly strained and as we get older the strain becomes worse . 6. Supine, bend the knees . Spread your legs . Interlace the hands behind the head . Lift the knees . Touch the left knee to[ ward] the left side of the head. Touch the right knee to the right side of the head . 6a. Touch the right side to the left side . 6b. Spread the knees as much as possible . Rock the body. If the knees are open wide you can rock. If the knees are too close you fall over. Rest. Stretch out. See how much closer the spine is to the floor. Before, a rat could pass under.

7. Roll again on your stomach. Put your right hand over the left. Face to right. Put your right [text says right, I think he means left] cheek on your right hand . Lift your head with the right hand . Hold your head up Lift your left knee; see what happens to your head . Lift your head first, and then your knee. 8a. Lift your knee first, and then your head. Rock diagonally from your right hand to the left knee. Rest. 8b. Lift your head and see if you can lift it higher than before . 8c. Lift your head with right hand again and lift your left knee. Breathe. Stop and rest. 8d. Slowly lift your head again. See how high you can lift. Don't strain to the limit. 9. Lie still. Bend both knees . Lift once the right knee, once the left. Watch the speed with which you lift. How would you lift faster? 9a. Drum the floor with your knees. The speed increases. Don't tilt the body or pelvis.

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Rest.

10. With stretched legs facing to the right as you are, rock the pelvis. Don't do anything special with the legs. Stretch the toes. Rock. What stops it from being faster? Do you rock the same to the left as to the right?

10a. Tilt once to the left. Where does the thigh touch. Tilt to the right. 10b. Now tilt only to the left. Over and over - faster. 10c. Now try from the middle to the right. 10d. Now to the right but change the head to the left. lOe. Now tilt only to the right many times. lOf. Now tilt to each side and change your head to the same side each time. Over and over. Watch your knees. They turn differently one way from the other. Spread your knees a little to do this. Make sure the feet are spread.

11. Turn your face to the right and lift the head and elbow. Observe how high it lifts. Lift the head easy and hold. Lift the right elbow and move it right as far as you can go easily and left as far as you can go easily. The other hand the floor need not be stuck. Can you use it to help? The elbow and hand need not be stuck. Continue to go back and forth .

Rest.

12. Put your left hand over the right. Turn the head to the left. Lift your head with hand and elbow. Move head left and right. Easy, simpler. Rest

13. Bend both knees. Lift your right knee . Lift your head with the left hand . Does it help to lift the knee? 13a. Now lift the left knee. Is that harder or not? 13b. Now bang the floor with both knees like drumsticks and lift the head at the same time . Rest.

14. Lie on your back. Note the change in the small of your back. Try to relieve this

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strain in the small of your back from any of the ways we have learned. Try to get the back as flat as possible on the floor. Stretch out and rest. 15. Lie on your stomach. Put both hands on either side of the body for pushing up, with your head facing to the left. Bend your knees . 15a. Tilt both knees - one on the other - to the right in the direction of the floor. Bring them back. 15b. Tilt right again and look over your shoulder to the right. Can you use the hands unequally to help? Sit up that way and look over your shoulder. Perhaps you have to change the hands . 15c. Now go back so you don't have to change. It must be easy- not strenuous. You must straighten the right arm to sit up and lift the left to sit up. 15d. To lie down, lift both hands for a moment to see where they should be . Put them down where it is easy to go up and down. Turn the body to see to the left so you are not straining . 16. Lie on your stomach. Put your left hand over the right. Face to the left. Bend the knees. Lift your head off the floor. See how far it goes. 16a. Rock from left side to right. Rock several times. Observe how far the body tilts. 17. Lie on your stomach. Hands on both side of body with elbows up as for pushups. Look over the left shoulder and sit up, many times . Watch when you sit. Couldn't you swing your arms to sit up? Swing to the left. Swing to lying and then lie and sit on the other side. So you swing from one side to sit up on the other. Keep both knees and feet together

Rest on your stomach

18. Now spread your knees and bend them . Both hands for pushing up. Lift head over your left shoulder to see the left foot. 18a. Now lift your head over the right shoulder to see the right foot. 18b. Now back and forth, tilting the pelvis each time. Don't lift the knees only the pelvis and shoulder. Now the knees begin to tilt. 18c. Spread the knees apart and continue the movement to sit up, slowly. Now sit to the other side. Spread your knees. You have two arms - swing your arms to sit and lie down and sit to the other side . Over and

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over. If you don ' t spread your knees you can't sit well. Now the feet don ' t stay together .

18d. Lie on your stomach and rest. If you try to hurry there is on ly confus ion. Grace comes with ease. The legs must not direct you . The head must direct. Slow ly - use what we have learned and you will find you can accelerate.

18e. Lie on your back . Relax and reduce the strain on your spine by changing and rocking the body as you wish - change - forward - back - side to side, or we get rusty. 19. Lie on your stomach. Left hand on top of right - look left. Lift head with your left hand and move head left and right. 19a. Turn your head the other way, [lift head] and look left and right. 19b. Place both hands on the floor with your elbows up. Feet up with the knees bent. Think about pushing up with your hands and knees to sit to the right. 19c. When you have thought it out, sit up. Slowly sit up to the right. [Return and] slowly sit up to the left. Swing from one side to the other. If you swing faster than you can, you will always be wrong . Slowly get up. How do you feel? Walk around. It's a wonderf ul feeling.

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Lesson 22: Rolling To Sit August 12, 1976 #2 1. Lie on your back. Bend your knees, stand feet. Put left hand behind the head. Bend left knee to hold left foot with right hand with the thumb together with all the fingers so you hold in an ape-like way(thumb with other fingers (hand under foot). la. Slowly lift your head away from floor with your left hand and lift foot to ceiling several times. Don't strain . Do easy part of movement , many times; slowly, gently, comfortably.

1b. Continue, note there is a space between the leg and arm. Direct your left elbow toward that space. Don't worry if you reach the space. Don't stra in to achieve that. Slow movements. Don't try to do more than you can.

le. Observe - breath out - make it easier. How can you organize it so it's easier. Do it many times; slowly, gently, don't strain . Stop. Stretch out. Lie still.

2. Position as above. Put right hand behind head. Grasp right foot with left hand. Lift head with right hand and foot to side -only a little, gently. 2a. Gradually, direct right elbow into space between the leg and arm. Observe how difficult it is to straighten the leg and knee. Don't try to straighten or you'll strain the knee and tear the hamstrings. Do slowly, many times.

Stop. Stretch out. Rest. Pay attention to the way your body changes its contact with the floor. The parts - back, pelvis, ribs - somehow lie better. Detect these parts.

3. Roll to side and sit up, lean on left hand behind you. Take left foot with right hand. 3a. Lift left foot as before, gently. Is it easier or more difficult? Lift gently. Make sure the thumb is not around foot [thumb with the other fingers.] Put foot on floor. 3b. Put head forward (still holding foot) and move foot away from you. Move foot forward and back again, and bend head, gently. Support the body with the left hand so it is comfortable.

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3c. Change over the hands. Right hand holding the right foot. Bend head forward and move foot forward, slowly. Don ' t compete with yourself. Hold thumb with other fingers. Don't strain. Don't show off. Repeat many times. We want to do it with comfort for many years. Go slowly.

Lie on your back. Rest a little. Note how gradually the body lies flatter and easier and clearer.

4. Lie on your back. Now bend your knees. Get hold of right foot with left hand. Lift it easily . With right hand on floor organize movement of foot/leg so you tilt the body to the right as much as possible until the right knee touches the floor. (Roll your head with your body.) Many times. Slowly straighten the leg on the floor to the right as far as you can go - with the hand still ho lding the foot. Slowly- out to the right. Move the head - shoulders - foot straight out to the right. Perhaps unti l you feel like sitting up.

4a. Lie back again. Do it gently with right hand stretched out to the right to support you. You'll find when you do it many times you will come to sit up easily. Look at the thumb - it must be held correctly - if it is held around the foot the leg will not open. Repeat many times. Most legs are st iff as a poker.

Lie on your back, spread legs. Observe how the pelvis and hips lie.

5. Lie on your back, knees bent, feet standing. Hold left foot with right hand . Roll to left side until the knee touches the floor, right are out to right. [I think this should read left arm out to the left-ed.] Do many times. You'll find when it is right the left leg will straighten and you will sit up. It comes by itself you don't have to stra in. Roll many times, slowly. Don't be the first to sit up.

Sa. Go back down the same way you sit up. Don't fall to go back. Keep the head low to the floor so you don't fall. Roll easily . Stop. Lie still. Rest a little . Observe how easily the stretches, how the body lengthens, getting controllable, tall, easy. 6. Supine, bend your knees. Lift your right leg into the air and hold with the left hand . Lift your head with right [hand behind head] arm . Don't strain . 8a. Now hold the foot and roll the body slowly to the left and stretch the foot out on the floor in the direction of the head (upwards) . Roll it on the floor with the head rolled to the right with the right hand, your left leg in the direction of your head. Roll to your back again, slowly, many times.

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Try to make it easier. Breathe easily many times. Keep on doing it slowly until you find out what happ ens.

Stop. Rest a little.

7. Bend the knees. Hold the left foot with the right hand (fingers and thumb together), left hand on floor wherever it helps the most. Roll to right side and put foot on floor. Where would you put right hand to help the most? Maybe there' s a little place for the left hand to where you feel it easier. Repeat the roll, many times, slowly.

7a. Now roll over to left. Suppose you have the left hand free to help the most. Where does it go and what does it help? To sit up? How? When you sit up does the left foot straighten easier? Where does the foot go so it supports the head and shoulders? Repeat many times . 7b. Now slowly roll to right and see if you will learn where to put the hand to help.

Don't sit up to the right by strength. The arm should help to support the head. What do you have to do with the other leg to sit up? There are several who have done it. Slowly . Repeat many times. If you can help yourself with your left hand you' II find you can sit up to the right, but straighten the left - easy.

Bend your head forward. Rest on your back. We' II try it on the other side and perhaps it is easier for many. Observe how the body lengthens. There is no end to it - the floor fits itself better to our body.

8. Bend your knees . Lift the right leg and hold with the right hand (thumb with other fingers). Roll to the right. Use right hand somewhere to help you support the body [this refers to placement of right elbow and forearm.] Straighten the right leg and take the other leg out of the way. Repeat many times, slowly. If the leg doesn't lengthen, the back is stiff. Use your hand to help.

8a. Now roll to the right and then to the left. Roll slowly over and over, left to right. Observe that the knee straightens better each time. Some people work ten years to get that. Lie on your back and rest. Observe the feeling in your legs, knees, hip joints, shoulder blades, and breathing.

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9. Now bend your knees. Lift your left leg. Get hold with your right hand. Lift your head with your left hand and direct the elbow to the hole between the left leg and the right arm. Don't strain. Straighten the knee slowly! 9a. Now with the elbow nearly in the hole roll to the left and see what happens. You sit up! Without exception everyone sat up. Roll back. Try two or three times and see whether the leg straightens easier.

10. Lie on your back- lift your leg and see. Lift your head and try to gently direct the left elbow to the hole. The left hand must be behind the head, not the neck. Don't strain or you can break your back . 10a. Now change over. Take your right foot with the left hand and lift the head with the right hand . Roll to the left and sit up. See how easy it is. Don't force it. Repeat many times. Don't fall or thud. Your body is precious , take care of it. Move slowly.

11. Now sit up normally. Take the right foot with the left hand and support yourself with the right hand to help . Bend your head forward and stretch the foot out. How far does the head go forward? Don't stra in. Go slowly down and back. When you touch with the hand nearly there you can go on your back and lift the leg and go onto the other side to sit up again. Use the free hand back to help you so you don't fall. Repeat severa l times

lla. Now try the right foot with left hand in front. Move the foot more and move to the right and lower the head toward the knee. The free hand must support the body. When the hand is in the right place you' 11find it easy. Stretch out.

12. Lie on your back . Bend both knees, spreading them. Hold both feet with both hands . Open the left knee to the floor and roll left to sit. 12a. Now roll onto your back and open the right knee and roll to the right to sit. 12b. Now back to the other side, several times . Now who stops you from rolling in a circle? Slowly. With each roll the legs get longer and the back releases and lengthens. Relax.

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13. Lie on your back . Now hold the left foot with the right hand. Lift the head with the left hand and direct the elbow to the hole between the leg and arm to see how much it has improved. 13a. Try the other side now. Get up and walk around. How does it feel in the neck, back, legs, body? Do you stand taller or smaller? Are you exhausted or not?

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Lesson 23: Pelvic Twist August 19, 1976 1. Please stand on your knees, hands on floor - comfortably. Open knees as wide as the pelvis.

la. Move right leg to the right (not knee-leg, the knee stands on the ground) and bring it back, many times. Observe what you do it with - not continuou sly - move it back and go back. Which part of the body work s? Watch yourse lf, watch hip and middle of back; watch right hip joint and pelvis - the ribs on the right side get squashed .

1b. Move head to see foot moving and note how the left side moves. Move them together and look outside right arm and foot. Move slowly and feel the thigh moving inside the hip joint. Can you feel the right shoulder also goes to the right hip joint ?

If you are tired, lie down . See while lying if you can feel what part worked. Is it in better contact?

2. Roll over and stand on hands and knees. Repeat la . and make your head so the spine behaves like a stick, and the ribs don't change; you do nothing along body. 2a. Now do it as you did before-look over right side at foot. Logically this is more complex, yet we would watch leg moving, so it is more fam iliar.

3. Position as before. Now move the left leg, first alone. 3a. Now look at it, and feel shoulder blades, ribs and vertebrae. 3b. Now take head right and leg left, yet this feels unfamiliar. Rest, observe your breathing.

4. Roll on the other side from a minute ago. Stand on your knees and hands. Now bend feet as if to run with toes on floor. Many times bend and stretch feet - do it easily. Note - do you move your pelvis forward? 4a. Now make sure you do; it is easier to do properly. As you stretch the foot, go backwards. Do it until it feels easy and comfortable. 4b. Gradually speed up. You can see clea rly that the body goes forward-back. Don ' t hurry . Feel the improvement of

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toes on floor, make sure to come all the way down. Is there movement in spine up and down in small of back? Is it stiff or moving?

4c . Suppose you flex the feet and lift head and look up. Then when feet are extended, let the head go down toward floor. 4d. Now let the abdomen extend down and see how the movement of head changes. As you move head up let abdomen go down . And as you move head down, let abdomen go in. 4e. Now speed it up and very gradually make it as fast as you can move feet. If you stop moving head entirely you are hurrying. Rest. You will see people who have bad knees will e able to sit Japanese style .

5. On hands and knees again. Sink the spine downwards [toward floor] so the shoulder blades touch each other. You can lift yourself by the arms so the shoulder blades move away. Make it easy - that is what I mean by improvement. As it becomes eas ier make it a little faster. You can lower or lift head in both cases. It can be wherever you like. You can do it without rounding out back . Make it a simple movement.

Now lie on your back and rest.

6. Roll again on the other side. Now put the knees together and move both knees [feet] to right and look at them Move both to left and look at them. 6a. Make it a little faster. Now sit and rest a little, any way you feel comfortable.

7. Sit, lean on both hands, behind you. Stretch out legs. Let legs move along floor in large circle both to right and left. Do not make a big preparation - just move the legs not quite together, so it is slightly easier. 7a. Move the legs left while the body swings right on buttocks . Can you see that only one hand is necessary? The other can help the swing. Lean on one hand and then the other. Roll , taking your feet in and back. Who stops you in the middle of the movement? Swing in a big circ le . If you bend your legs you can go all the way around . The legs move and stop , not just holding the legs and rubb ing your buttock . Let one leg move back more than the other and you can do two rounds. Not rubbing your ass! - A continuo us movement.

Rest.

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8. Stand on your knees with the hands on the floor. Take the feet to right and sit on the floor (not on the feet). Organize yourself so your hands do not move and you do not fall. 8a. Okay, now separate your knees and do the movement - sit straight on the floor behind you. 8b. Get up again; then sit and as you sit separate your knees so you don't fall. The head must move. It must lower to easily sit. Raise your head and you will get up aga in. Take your feet out of the way to sit on the floor. Take the knees separate and take your head down so you don't fall down. Hold your hands on floor do not move them off. Move buttocks outside the heels.

8c. Now look at your feet as you sit. Give your spine a chance of becoming a spine, not a stick. The buttocks should come to the floor like a gentle leaf. If you do not lower the head you can do the movement a million times and you'll fall . There is a spec ial art to kissing the floor with the buttocks.

Rest.

9. Roll again and sit up [on hands and knees.] Take the feet to left and sit on the floor. You do not have to do it [all] right from the beginning. Do it part by part. As you sit on the left side like that, which leg is longer behind ? Is it the left?

9a. Now move the right more to the inside. 9b. Move both to outside, sit down. 9c. Now both left, both right. 9d. Now move one knee forward and sit down - just knees; one forward, one back and sit down - not the feet moving but the pelvis. 9e. Alternate one forward, one back and sit. Change the knees, not the feet, and move the pelvis to sit. Do not jump. Move one knee forward and one back. Now lie back and rest.

10. Roll to the side and sit up. Stand on your knees . Move both feet right and left and look at them . See if you move more smoothly and more intelligently. See if you can move them in one go out of the way and sit down. Alternate sides. 10a. Let the head hang down and it is easy.

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11. On the knees again. Flex feet onto toes and then extend. Most people let the small of the back go up and down. And it is easier if you let the head move up and down . lla. Now alternate - one leg stretched, the other flexed. It's like walking. Let it be a little faster - catch the bus. 11b. Now move both feet together again. Can you feel both feet working equally? 1lc. Now again alternate. Which is ahead, which is slow? 1ld. Now try with the right foot only. Try it fast.

I le. Try with the left only and fast. llf. Try with both only(!) 12. Now sit on the floor - try the Japanese way of sitting [this could be crossed legs or back on heels]. See if it is easier, if you couldn't before . Now take one knee, fold one back and sit to side - alternate. 12a. Take one knee slightly forward, one back. Alternate taking pelvis side to side (knees are organized out of the way). 12b. Alternate so one time you take the feet side to side with the pelvis in the middle, then the pelvis side to side with the feet in the middle. Rest. 13. Roll to sitting.[On hands and knees move] legs to right now swing to other side. Lean on one hand with legs to other side and then swing to other side. 13a. Now move, swinging both arms and see how far you should be able to do a circle easily. Stop it. Can you do it without arms? Go slowly - body must arch low to the side. Do not hold the head - use it in a natural, free way, if necessary - but don't hold it.

13b. Try with the hands. What are they for? To make life easier. 14. Now stand on knees. Move both legs to outside and back, as you open the legs stretch the feet. As the legs close unflex the feet. 14a. Now the other way, 14b. Now swing both to right and look at them. Is the spine softer? Also try the left. Stand up and walk around to feel the differences.

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Lesson 24: Kick On Side August 23, 1976

I. Lie on right side, with left leg bent, knees on each other. Move left knee forward and back Note: when do you breathe in, out? Lie on your back. See if you can detect any change.

2. Lie on right side again. Lift upper leg in the direction of the ceiling. Lower it. Repeat. Don't turn at hip joint. Put it on other leg. Rest. 2a. Now see if it is easier to move that left leg forward and back. Head will go back, left leg will go further back. Lie on back. Compare left and right side.

3. Lie on left side. Repeat everything [#l-2b] on this side. Pay attention to the hip joint on the floor as you move . See that the lower one does more work than the upper one. Rest.

3a. Lift the right leg straight up. What part of the body works hard? 3b. Now move the right knee back far enough to be an extension of the spine. Now note what the sma ll of the back does . What part of the chest is pushed against the floor? What does the head do?

3c. Continue, take the head back as far as you want, and forward. See what happens . 3d. Put the head in the middle. Lift head and knee together. Which is easiest? In which [direction] does the knee lift highest? Lie on back and rest.

4. Lie on right side. Lift left leg a little . Flex and extend the foot. Make the foot movement fast. 4a. Move knee toward face and flex foot too. 4b. Now stretch out knee and foot. Make movement of flexing foot and knee simultaneously . 4c. [Do the same movement] with extension of the foot and knee.

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Lie on back and rest.

5. Lie on right side. Lift your upper leg, bring forward, extend the leg toward the front. 5a. Now do this with your heel extending towards front. Don't do it hard . 6. Turn on the other [left] side and do the same thing. The whole pelvis moves forward . The lower joint works hard.

7. Lie on right side. Bend knees. Move lower leg back and extend, pushing with heel. Notice if you breathe in or out when extending. 8. Lie on other side and do same thing. Note difference. One leg will extend back farther. Lie. Rest and observe.

9. Lie on right side . Lift left leg. Bring knee and head towards each other. What would make it easier to take the two together?

9a. Try putting the right hand behind the head . Take the left arm away if it interferes. Now move leg back and head comes forward. This is the_simplest movement of the two. 9b. Now try the other again. Please help yourself with your hands. 10. Lie on left side. Do the same movements. Are you breathing in or out as they come together? Rest.

11. Lie on back. Bend both knees. Lift right leg and kick towards ceiling. Let other foot help you kick the ceiling. Lie on right side and rest.

12. Lie on right side and bend leg and kick front with heel. Slowly, kick back. Put knee in such a position that you can straighten the knee. Left hip joint must roll. Pelvis must come forward. Right hip comes towards floor. 13. Lie on back. Bend knees and kick toward ceiling .

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14. Lie on right side . Kick with left leg backwards . Kick with heel. Move hip joint to lie on stomach. It will work better . 15. Lie on back . Bend both knees. Kick with left heel to ceiling . Knee can't move if hip joint doesn't move. 15a. Kick with both legs toward ceiling. 16. Lie on right side and swing left leg and observe how much movement. You can straighten knee, etc . Leg comes forward and you lie on back. Leg goes back, and you lie on stomach . You can straighten knee, etc . Leg comes forward and you lie on back, Leg goes back, and you lie on stomach. 17. Lie on other side and do the same movements. Compare. Body or no body, it is you .

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ATM®Teaching Materials for Feldenkrais Practitioners from Feldenkrais Resources Moshe Feldenkrais San Francisco Evening Class - CD sets 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 Feldenkrais Training 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, FI and ATM lesson is in cluded . 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 Feldenkrais practitioner 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 Judity Stransky developed this manuscript from notes and tapes-a goldmine 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-Wachman 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 notation 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

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

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San Francisco Evening Class Notes, 1976

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