Remember to read the How-to
Less is more. If you have any current concerns, or aren't sure on the instructions, try imagining the moves first, and do so little you barely sense movement. 

Direction is always in relationship to you. That means, up, is in relation to your head--lying down, up is towards the wall above your head. In standing, up is towards the ceiling/sky.

Two links, this week, since I paused the recording and restarted. I'll combine them again for you later.

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Use everything, try everything in a slow, playful way. Get confused. Breathe. Don't worry. 
In the transcript of this lesson, Moshe watches everyone jump to do what they are told, which they apparently do without feeling how. He says: "Whoever [does] it immediately can go home because it is a sign that he doesn't know what he is doing" --what we are really doing here is learning to be in a process of learning. Doing the movement is not the point. Being in the process of learning is the point. Learning how you work, learning how you are with yourself, learning what is available for you--that's the point.

This begins with an exploration of Brian-the-skeleton and the shoulder. The shoulder is connected to our neck, jaw, ribs, spine, from tailbone to skull. Perhaps this is why so often trauma to the rest of us shows up in the shoulder?

This is a very quiet, one-sided lesson. Feel free to do a small amount, or even explore in bed. 

An exploration based on the Alexander Yanai Awareness Through Movement Lesson 179. How does your breath impact your movement? How does your movement teach you new possibilities? 

We begin already lying on the floor.