In today's lesson, we will do movements similar to this, in a lesson based on the Alexander Yanai Awareness Through Movement®  lesson. The image can be useful, as we use our eyes to learn, as well as our sensing. But, as with any image, the purpose is to help you discover the possibility for movement within your own system, and that possibility may be smaller, feel different, require a speed that allows for you to deeply sense yourself. 

Only work in ease and curiosity, when you are stuck, use your imagination.

Next week, we continue on with building intelligence in the hip-joint, which affects the knees, and the feet!

Audio to be posted after class this evening. 

3/5 is a combo of "Spine like a Chain" and an introduction to "Rolling Fists". The recording for this didn't work very well. I'm linking here to two lessons that are the components. 
Spine Like a Chain - Liz Sisco 
Introduction to Rolling the Fists - Liz Sisco.
Here's my not great recording, below. 
3/12: We did a further exploring of Rolling the Fists. 
The first 35 minutes, the recording is awesome! After that, not so great. Here are notes to help you remember what we played with during the part when the audio goes cablooey.
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Recorded 2/19/2019
Before the recording began, we looked at the shape of the pelvis, and found our own. Take a moment to bring your hands to the hip bones, and to notice the height, width, and shape of your pelvis, and how it connects to the spine from the saccrum. 

Please prop yourself with a folded yoga mat, bolster, or folded towel. 
Otherwise, you may choose to use a chair, with room for your hand to rest behind you, if that works. Throughout the lesson your needs may change.

At the end of the lesson, if you wonder what I am doing, I am walking on the floor using my sitting bones only. That means lifting one sitting bone, skootching it forward and setting it down, lifting the other, and so on. 

AY stands for Alexander Yanai, the street where Moshe Feldenkrais gave many lessons. We did not do the complete ATM, but if you are interested, I'll gladly share with you another audio copy.

My audio skills will improve, I hope, as we "move" forward.

Move slowly, with curiosity.
Often the movements are unusual, or presented in a way that takes time and curiosity to figure out. That is intentional: part of the learning is 1. not knowing what to do, 2. going slowly so you discover your own way.  Pause between each movement. Stop and rest as often as you want to--and try on an attitude of playfulness. It will make the time you spend more interesting, and more useful.
Pain is NOT gain.
Working into pain or discomfort negates any progress. Why? Because pain and discomfort set of the fight or flight system, and we don't learn well from that place. Use as many props as you need to be comfort and allow that to change over time. Respect your body's communication of pain. It is saying STOP.
The process is the point.
The paradox is that attaining a goal limits your ability to learn. Don't worry about getting it right.
Aim for ease, easier, and easiest. Things feel easy when our strength is well organized, and we are using ourselves well. 
Imagine. 
Imagining is as effective as doing a movement--if you imagine well. Try it. Studies say that our brain doesn't distinguish between imagination and reality. Imagining can help to organize movement differently. 
And take breaks. 
You may be surprised how tired you become from doing what seems like nothing. The quality of attention we are learning, the rewiring of the brain that happens from this way of moving--these both require lots of rest time. Taking a nap after a lesson can be a wonderful thing--or doing lessons before bed. 
Let the lesson inform your life.
The more you notice, the more your lesson will feel into how you move--how you reach, walk, sit, feel and think. These lessons are the most useful when they help you find a way to use yourself more effectively in your daily activities.