The AY Collection brings together 20 meticulously designed Feldenkrais lessons from Dr. Moshe Feldenkrais's Alexander Yanai series, each crafted to explore and deepen awareness, mobility, and the subtle integration of your natural movement patterns. This collection guides you through a progressive series that emphasizes refined, effortless movement while fostering an enhanced sense of connection from head to toe.
Across these lessons, you will:
- Awaken core and spinal flexibility through gentle twists, rotations, and rocking patterns.
- Discover the power of rhythmic breathing to support relaxation and a deeper lung capacity.
- Engage the hands, feet, pelvis, and shoulders in sequences that reveal balanced movement across the entire body.
- Experience the transformative practice of minimal, even imagined movements to enhance sensitivity and coordination.
- Enjoy guided explorations that connect the extremities to the spine, harmonizing posture and ease in daily movements.
Ideal for both new and seasoned students of the Method, The AY Collection invites you into a world of self-discovery and neuromuscular re-education, where movement becomes the gateway to renewed vitality, comfort, and mental clarity. Whether you're seeking relaxation, greater physical freedom, or a meditative experience, these 20 lessons provide a comprehensive journey to enrich every aspect of your movement and awareness.
Listen to the Introduction
Audio Series Includes:
- Introduction to the Alexader Yanai Lessons: I taught this series of lessons to my class at the Longmont Senior Center in 2017. This is the intro talk I gave before we started the series. (02:53)
- 1. AY 10 Covering the Eyes: This lesson invites a tranquil state by softly covering the eyes, encouraging awareness of visual perceptions and a gentle quieting of the nervous system. (38:40)
- 2. AY 19 Preparation for a Clock: Through subtle rocking movements of the pelvis, this lesson explores your alignment in relation to an imagined clock, enhancing the connection between the pelvis, spine, and head. (40:57)
- 3. AY 27 Elbows and Knees Touching (Flexion): This lesson gently guides the arms and legs toward each other, encouraging ease and fluidity in folding movements while heightening awareness of balanced, integrated motion. (38:13)
- 4. AY 28 Legs Crossed and Expanding Chest and Abdomen: This lesson powerfully engages the diaphragm by coordinating see-saw breathing with tilting movements of the crossed legs, revealing new flexion and extension patterns. (46:05)
- 5. AY 36 The Foot and Its Toes: This lesson progressively works through each toe, heightening sensory awareness and restoring mobility in the foot. It invites a delicate reorganization of the entire leg. (44:20)
- 6. AY 43 Lifting the Pelvis on Standing Feet (Spinal Chain): Gently lifting and lowering the pelvis, this lesson emphasizes a sequential articulation of the spine, connecting the feet to the spine and pelvis. (46:07)
- 7. AY 110 On the Back Twisting the Spine with the Head Fixed: With the head held steady, this exploration of spinal twisting softens the relationship between the shoulders and pelvis, creating a supple, integrated movement through the back. (38:45)
- 8. AY 111 Painting with the Soles of the Feet: Imagining painting the floor with the soles of the feet dipped in paint, this lesson cultivates an awareness of leg and foot movement that radiates through the entire structure, enhancing fluidity. (39:21)
- 9. AY 117: Frog Movement with the Legs and the Arch: This lesson introduces awareness to the hip joints and lumbar spine through a series of gentle, frog-like leg movements, encouraging release and alignment in the lower body. (43:22)
- 10. AY 168 Tossing Parts of the Body into the Air: With light tossing motions, this lesson integrates the arms and legs with the torso, highlighting ease and playfulness in movement as the limbs connect back into the body. (49:44)
- 11. AY 175 Turns in the Heels, Part 1 (Circles with the Heels): This lesson involves slow, circular movements of the heels on the floor to increase hip mobility, subtly integrating the movement up through the legs and lower back. (51:26)
- 12. AY 180 Breathing Rhythmically, Part 1: A rhythmic practice of coordinating hand and breath movements that encourages a smooth, uninterrupted breathing pattern, fostering deep relaxation and respiratory awareness. Take a deeper dive into this lesson series. See the Breathing Rhythmically lesson series. (47:55)
- 13. AY 201 Gluing in the Lungs, Part 1: Focusing on small, precise breaths, this lesson brings awareness to lung function and breathing volume, highlighting how slight changes can enhance oxygenation and metabolic efficiency. Take a deeper dive into this lesson series. See the Directed Breathing lesson series.(31:32)
- 14. AY 229 Basic Flexion with Diagonals and Parallels: Using gentle knee-to-elbow movements, this lesson explores diagonals across the body, softening the ribs and inviting ease in spinal flexibility and breathing. (46:01)
- 15. AY 230 Self-Hug: Rolling the Upper and Lower Body: A sequence of self-hugging motions encourages gentle rocking through the upper spine, promoting coordination between the shoulder and pelvic girdles. (40:12)
- 16. AY 232 Minimal Movements on the Side, Beginning in Imagination: This lesson begins with visualizing tiny head and leg movements while lying on the side, helping refine coordination and cultivate a softer, more sensitive connection throughout the body. (46:03)
- 17. AY 237 Lengthening the Arms and Legs with Examination: Extending the arms and legs while lying on the back emphasizes structural alignment and lengthening, allowing for a harmonious integration of the whole skeleton. (50:11)
- 18. AY 308 Skewering the Spine in the Chest (Oscillations): In a series of rocking movements, this lesson focuses on creating a connection from the pelvis through the spine up to the head, gently mobilizing each vertebra. (40:35)
- 19. AY 381 Pillows and Swings, Right and Left: With attention to breathing and contact points on the feet, this lesson refines balance and stability through rhythmic movements, bringing a grounded sense of awareness through the legs and spine. (50:56)
- 20. AY 413 Twist of the Back with the Sign of the Knee: This lesson combines gentle back twisting with the orientation of the head and knee to encourage coordinated spinal movement and differentiated breathing patterns. (37:29)
These lessons and the introduction were recorded in 2017. Some of the lessons are available for individual downloads.
A Flexible Chest, vol. 2 - MP3 Download One Zip File (Best for Computers) 
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