Do this first: How to stand the legs to save the back and hips, 21 min

8 Flexing, 41 min
9 Extending, 32 min
10 Rotating, 33 min
11 Breathing with seesaw movement, 35
12 Balance the spine by oscillating, 38 min
13 Side bending, 33 min
14 Rolling up to sit, 35 min

Seven best series—seven sets of seven (limited-access plan)

15 Rolling arms, tilting knees, 42 min
16 Knees to elbows, basic flexion, 45 min (AY229)
17 Abdominal breathing releases belly and low back, 30 min
18 Rolling pelvis over the arms to soften low back, 32 min
19 Pelvic clock softens the jaw, 27 min (back)
20 Basic extension, 33 min
21 Tilting legs on stomach, 35 min

22 Reaching diagonally with soft hands, 37 min
23 Reaching forward with arms in a rectangle, 41 min
24 Reaching like a skeleton #1, 35 min
25 Reaching like a skeleton #2, 31 min
26 Soften fingers, wrist, forearm, hands in honey, part 1, 29 min
27 Soften fingers, wrist, forearm, hands in honey, part 2, 31 min
28 Work with dominant or injured hand, 31 min (AY124)

29 Better and better use of the hip joints, 31 min
30 Clarify hip sockets with circles of the pelvis, 39 min
31 Reaching and turning over the hip, 31 min (AY358)
32 Connect your hips to your spine, part 1, 23 min and part 2, 29 min
33 Releasing hips by holding feet and swiveling knees, 40 min (AY302)
34 Theme and variation on right hip joint, 40 min
35 Getting to know the hip joints, 42 min (AY241)

36 A flexible spine connects to the feet, 34 min
37 Turning around yourself with a circuit, 48 min
38 Rocking and turning frees the spine and neck part 1, 30 min and part 2, 20 min (AY230)
39 Soft spine curling and uncurling, 43 min (AY524)
40 Smooth rolling to the belly, 45 min
41 Twirling legs and folding spine, 36 min
42 Distancing arms, leg crosses mid line, 37 min

43 Tilt knees, lengthen arms (version flexors and extensors), 42 min
44 Loosening up to run, 27 min
45 Tilt to the side without flopping, 42 min
46 Low back on a blanket, 29 min (part of the effortless posture lessons)
47 Breathe to free the diaphragm (slow, deconstructed version of seesaw breathing), 35 min
48 Oscillating asymmetrically, 29 min
49 Hoop arms, circling upper back and pelvis, 34 min

50 Expand the lobes of the lungs, 34 min
51 Pulse hands, feet, and eyes, 27 min
52 Folding with the Tan Den, 36 min (AY359)
53 Release the jaw, neck, and ribs to take a deep breath, 23 min
54 Eyes left and right, basic palming of the eyes, 34 min
55 Gentle rolling across back with bell hand, 39 min
56 Hips and shoulders and a state change, 32 min

57 Integrate the neck and upper back, 34 min
58 Arms in a hoop to free the neck and shoulders, 35 min
59 Release mid-back with a rolled blanket, 31 min (part of the effortless posture lessons)
60 Free your neck and shoulders with side-bending and rolling, 31 min
61 Connect shoulders and hips lines and arcs, 33 min
62 Soften upper back and shoulders with goal post arms, 35 min (AY18, Candle holder)
63 Rotate arms, clarify shoulder blades, 35 min

Anatomy (all-access plan)

A healthy spine
64 Oscillating across the whole back, 38 min
65 Spine like a chain, 35 min
66 Low back on a blanket, 29 min (part of the effortless posture lessons)
67 Oscillating on the diagonal, 31 min (AY224)
68 Arms behind #1, rocking over pelvis part 1, 28 min (AY220)
69 Arms behind #1, rocking over pelvis part 2, 21 min
70 Spine like a chain with gentle lasso, 39 min

More healthy spine
71 Spine like a chain with diagonal reaching, 36 min
72 Arms behind #2, legs crossing mid line, 29 min
73 Gentle rolling and ankle oscillations, 24 min
74 Arms behind #3, tilting knees, 35 min
75 Oscillating asymmetrically, 29 min
76 Coordinating flexors and extensors, ATM book lesson 5, part 1, 28 min
77 Part 2, 21 min and part 3, 32 min

A strong back
78 Low back strength—tilting legs on stomach, 36 min
79 Bendy hips and spine, 41 min
80 Arms frame head, 40 min
81 Arms, legs, torso bending, 35 min
82 Circling the back with legs and arms in the air, 36 min (AY114)
83 Diagonal folding in flexion and extension, 38 min
84 Drumming the knees, 35 min

Gentle lessons for tender muscles and tired brains
85 Tilt knees, rotate spine, plunk pelvis, 26 min
86 Tilt knees, rotate spine, lengthen arms, 42 min
87 Tilt knees, rotate spine, fold chest and shoulders, 37 min
88 Slow spine like a chain with lots of sensing, 21 min
89 Dipping the hips with a rolled blanket, 30 min (part of the effortless posture lessons)
90 Soft spine, curling and uncurling, 43 min (AY524)
91 Tilt knees, roll chest and head, 24 min

Release the low back
92 Dots and lines soften the low back, 40 min
93 Soften the low back with knees to elbows, 39 min
94 Rocking and turning frees the spine and neck, part 1, 30 min and part 2, 20 min
95 Integrating the right leg into the spine, 30 min (you can always do the left)
96 Gently twisting, 42 min (AY434)
97 Reaching like a cat, 42 min
98 Spine like a chain, roll up from bottom and down from top, 22 min (AY177)

Unlock your pelvis (includes clocks)
99 Pelvic clock #1, round and arch, 35 min
100 Pelvic clock softens the jaw, 27 min (back)
101 Tilt legs to come to side sit, 41 min
102 Roll the pelvis and soften the low back (knees out to side), 32 min
103 Not the usual pelvic clock, 34 min
104 Pelvic clock with wax, 40 min
105 Asymmetrical pelvic clock, 40 min

More pelvis and clock lessons (recorded later so out of numerical sequence)
576 Appropriate use of the abdomen with rolling pelvis, 42 min
577 Upper back clock, strong use of abdomen, 34 min
578 Low back clock, more practice with abdomen, 37 min
579 Pelvic clock in three positions, 38 min (AY376)
580 Clocks three ways with head and chin, 34 min
581 Zen sitting, clocks with head and nose, 38 min (AY98)

Amazingly free hips
106 Hip joints by way of lengthening #1, 36 min (AY268)
107 Hip joints by way of lengthening #2, 35 min (AY269)
108 Hip joints by way of lengthening #3, 40 min (AY270)
109 Foot through the gap, 38 min
110 Lengthen spine, slide hands down legs, 39 min
111 Gentle hooking the toe to clarify hips, 35 min
112 Lengthen leg by withdrawing pelvis, 45 min (AY295)

Integrate your legs
113 Lengthen leg, roll chest, slide towards foot, 43 min
114 Painting the floor, articulating hip joints, 35 min (AY111)
115 Foot and hip discrimination, 30 min
116 Connect ankles to hips and low back, part 1, 28 min
117 Connect ankles to hips and low back, part 2, 29 min
118 Mobilize pelvis to carry the legs, 37 min
119 Twirling legs, 36 min, and part 2: More flexible than a child/Perfecting the self-image, 40 min

Gentle lessons for meditative hips
120 Hip and shoulder circles, 43 min
121 Magic back lesson, coordinate hips and shoulders, 37 min
122 Hip forward and backward with breath, 35 min
123 Press heavier side of pelvis, 27 min
124 Meditation on the left hip, 30 min
125 Rolling head, coordinating hips, 32 min
126 Rolling and floating, 41 min

Flexible ribs, flexible life
127 Hand to heel, lifting hip, sliding shoulders, 34 min
128 Gentle folding to multiply choices, 35 min
129 A study in shaping the chest with the breath, 38 min
130 Widening the chest, 33 min
131 Classical twist, part 1, 26 min (AY465)
132 Classical twist, part 2, 25 min
133 Side bend to release hips and soften the back, 26 min

Restore the side bend
134 Gentle side bending to the right, 23 min
135 Gentle side bending to the left, 12 min
136 Side bend for flexible ribs, 36
137 Lengthen side with breath and gentle shoulders, 33 min
138 Pressing and lifting ribs, 39 min
139 Sliding arms under waist, part 1, 36 min (AY495)
140 Sliding arms under waist, part 2, 19 min

Mobile ribs
141 Flopping leg, unlocking ribs, part 1, 28 min
142 Flopping leg, unlocking ribs, part 2, 26 min
143 Circling the arms, 34 min
144 Flexible sternum, look under shoulder, 29 min (AY217)
145 Softening sternum, tilting knees, rolling head, 37 min
146 Lengthening and expanding, standing tall, part 1, 22 min (AY476)
147 Lengthening and expanding, standing tall, part 2, 43 min

Healthy joints
148 Equalizing ankles, knees, and toes, 41 min (AY378)
149 Orienting the feet, sensing calves and ankles, 39 min
150 Turns in the heels, 41 min (AY175)
151 Heel circles, 39 min
152 Circling lower legs, 30 min (AY244)
153 Lifting leg, sliding ankle, part 1, 27 min
154 Lifting leg, sliding ankle, part 2, 27 min

Support for the ankles
155 Tilting ankles, rolling head, part 1, 28 min (AY433)
156 Tilting ankles, rolling head, part 2, 24 min
157 Tilting ankles, circling heels, saving knees, 41 min (AY251)
158 Ankles with wrists, part 1, 25 min
159 Ankles with wrists, part 2, 25 min
160 Connecting ankles to low back, part 1, 28 min
161 Connecting ankles to low back, part 2, 29 min

Amazing toes
162 Interlacing toes, counterbalancing legs, 41 min
163 Leg swing and footprint, 38 min (AY380)
164 Neutral ankles, curling toes, heel circles, 39 min
165 The foot and its toes, 35 min (AY36)
166 Cardinal directions of the ankles, part 1, 38 min
167 Cardinal directions of the ankles, part 2, 39 min
168 Book on the foot #1, 35 min

Light, easy arms
169 Reaching forward with your whole self, arms in rectangle, 41 min
170 Redefine reaching with ease, 32 min
171 Rolling long arms (Errol Flynn lesson), 41 min (AY68)
172 Lift elbows, connect arms to back, 38 min
173 Super light arms lengthen whole self #1, 40 min
174 Super light arms lengthen whole self #2, 30 min
175 Super light arms lengthen whole self #3, 32 min

More light, easy arms
176 Rolling arms, tilting knees, 41 min
177 Light arms float backward, 38 min
178 Rolling hands, palming eyes, 40 min
179 Press fingers, flying arms part 1, 28 min
180 Press fingers, flying arms part 2, 32 min
181 Reaching diagonally with soft hands, 41 min
182 Planted hand, 38 min

Soft hands and wrists
183 Work with dominant or injured hand, 32 min (AY124)
184 Gentle touch, soft fingers, 29 min
185 Soften fingers, wrists (hand in honey), part 1, 29 min
186 Soften fingers, wrists (hand in honey), part 2, 31 min
187 Rotate hand, arm on chair, part 1, 26 min
188 Rotate hand, arm on chair, part 2, 29 min
189 Pulse hands, feet, eyes, 27 min

Calming with the bell hand
190 Bell hand rolling to side, 34 min
191 Soft arm connects to knee, part 1, 31 min
192 Soft arm connects to knee, part 2, 28 min
193 Bell hand roll to belly, part 1, 36 min
194 Bell hand roll to belly, part 2, 22 min
195 Bell hand connects to feet, 35 min
196 Bell hand with soft neck, 37 min

Gentle lessons for shoulder release
197 Shoulder plunking #1, 23 min
198 Shoulder plunking #2, 31 min
199 Slow rolling away from shoulders, 28 min (AY438)
200 Left shoulder reintegration, 39 min
201 Connect the shoulders with lines and arcs, 33 min
202 Sliding shoulders on ribs, with help for neck, part 1, 28 min
203 Sliding shoulders on ribs, with help for neck, part 2, 30 min

Shoulder release 2
204 Super simple shoulder plunking, 24 min
205 Collarbone and shoulder extravaganza, 42 min (AY45)
206 Hip and shoulder circles, 43 min
207 Liberate the upper back, slide hand, part 1, 27 min and part 2, 29 min
208 Rotate wrists and shoulders, part 1, 26 min
209 Rotate wrists and shoulders, part 2, 23 min
210 Intro to arms, shoulders turning, 29 min
Advanced arms, shoulders, pelvis, and legs turning, 39 min

Unwind the upper back
211 Eyes, neck, arms, triangle, 43 min
212 Ear to hand, relate neck and upper back, 40 min
213 Sphinx, head like pendulum, 40 min
214 Spine like a chain, 35 min
215 Sphinx version 2, sink spine, slide shoulders, 30 min (AY96)
216 Head and neck find power in the back, part 1, 26 min and part 2, 24 min
217 Roll chest, point elbows, lengthen spine, 33 min

Help for the neck
218 Rocking and turning, freeing the neck and spine, part 1, 30 min (AY230)
219 Rocking and turning, freeing the neck and spine, part 2, 20 min
220 Twisting with head fixed, 42 min (AY51)
221 Rolling the whole self from the head, 28 min
222 Swiveling eyes, monitoring breath, 33 min and part 2: Posture and breath, 32 min
223 Slinky #1, Spine supports the head, part 1, 24 min and part 2, 22 min
224 Slinky #2, Spine supports the head, part 1, 26 min and part 2, 24 min

Eye and neck lessons
225 Rolling eyes, heavy head part 1, 23 min and part 2,
226 Tilting knees and coordinating eyes, 40 min (AY266)
227 Palm the eyes, free the neck follow bouncing ball, 40 min
228 Counterbalance head, free the neck, part 1, 25 min and part 2, 24 min (AY50)
229 Rolling the head on all fours, part 1, 33 min and part 2, 25 min
230 Release the neck on a rolled blanket, 32 min (part of effortless posture lessons)
231 Top of head connects to feet (head on wall), 36 min

More eye and neck lessons
232 Easy eye clock part 1, turning right, 26 min and part 2, turning both sides, 28 min
233 Ear to hand with fluid neck and eyes, 39 min
234 Palming eyes, tracking fingers, freeing neck, 39 min
235 Eyes turn whole self, part 1 (dead bird lessons), 34 min
236 Eyes turn whole self, part 2, 27 min
237 Eyes turn whole self, part 3, 26 min
238 Eyes turn whole self, part 4, 21 min

All eye lessons
239 Eyes left, right, up, down, focal distance, part 1, 27 min
240 Eyes left, right, up, down, focal distance, part 2, 21 min
241 Self-image with jaw, eyes, and breath, 45 min
242 Use of the eyes #1, 36 min
243 Use of the eyes #2, 21 min
244 Use of the eyes in many directions #1, 33 min
245 Use of the eyes in many directions #2, 22 min

Release the jaw, neck, and face
246 Jaw integrates your whole self, part 1, 25 min
247 Jaw integrates your whole self, part 2, 29 min
248 Tilt head to release jaw, ribs, neck, 35 min
249 Soften face, lips, neck, 24 min
250 Painting the face with five lines, 24 min
251 Pelvis and jaw movement, part 1, 28 min
252 Pelvis and jaw movement, part 2, 25 min

Jaw, neck, and tongue
253 Soften the jaw, shoulders, and neck
254 Basic jaw release part 1, 22 min and part 2, 21 min
255 Jaw, skull, and neck, 30 min
256 The palate and the space inside the mouth, 38 min (AY126)
257 The tongue and face, 38 min
258 Resting the tongue, soften the jaw and neck, 25 min (AY23)
259 Jaw and eyes soften neck, part 1, 28 min and part 2, 22 min

Calming with the breath
260 Find the breathing container, 25 min
261 Awareness of breath, sensing inner and outer environments, 32 min
262 Abdominal breathing: release belly and back, 30 min
263 Lengthen side with four-part breathing and tapping, part 1, 28 min, and part 2, 23 min
264 Expand the lobes of the lungs, 34 min
265 Lengthen and shorten with gentle shoulders and breath, 33 min
266 Awareness of the stress response:
#1: Stopping the breath, 21 min
#2: Calming with sounds, 17 min
#3 Posture and breath, 31 min

Responsive breathing
267 Let go of tension for easier breathing (pushing belly out), 34 min (AY17)
268 Breathing into lower belly, free the diaphragm, 35 min
269 Shaping the chest with the breath, 36 min
270 How to take a natural breath, 28 min
271 Abdomen lets go, 45 min (AY21)
272 The liberated inhalation, 28 min
273 Seesaw breathing, 46 min

Free the diaphragm
274 Welding the breath, freeing the upper ribs, part 1, 28 min and part 2, 32 min
275 Gluing the lungs #1, 43 min (AY201)
276 Gluing the lungs #2, 38 min (AY202)
277 Gluing the lungs #3, 33 min (AY203)
278 Introduction to seesaw breathing, 33 min, and part 2, Seesaw breathing to coordinate arms, 42 min
279 Mouth-nose variations for a full inhalation, 26 min
280 Abdomen and chest, part 1, 27 min and part 2, 25 min

Fundamentals

Basic flexion
281 Super duper basic flexion for a soft back, 31 min
282 Basic flexion #2, 38 min
283 Basic flexion #3, straighten legs without stretching, 41 min
284 Basic flexion #4, knees to elbows for a long back, 41 min (AY229)
285 Basic flexion #5, foundation of the back, 38 min
286 Basic flexion #6, foundation of the back cont., 33 min
287 Folding forward, lower leg to chest (excellent for right hip!), 36 min

Pelvis rolling—Clocks
288 Rolling pelvis #1, part 1, 28 min and part 2, 21 min
289 Rolling pelvis #2, across arms, 28 min
290 Rolling pelvis #3, 21 min
291 Rolling pelvis, introducing a clock, part 1, 26 min and part 2, 25 min
292 Rolling pelvis in a clock propped on elbows and hands, 32 min
293 Rolling pelvis in a clock with knees wide part 1, 31 min and part 2, 24 min
294 Final rolling pelvis, knees, wide, opposite clocks, 41 min

Prep to roll
295 Soften the back by rounding #1, 40 min
296 Soften the back by rounding #2, 34 min
297 Soften the back by rounding #3, 43 min
298 Soften the back by rounding #4, oscillating knee to elbow, 34 min
299 Intro to rolling #1, rounding back, lifting feet, 18 min
300 Intro to rolling #2, more rounding back, lifting feet, 32 min
301 Intro to rolling #3, rounding back, elbow between knees, 32 min

Rolling with graduated flexion
302 Folding diagonals, circling across back, 45 min (AY114)
303 Lengthen spine, caress legs, swivel to sit, 39 min
304 Soften back to prep for rolling by moving knee away from chest, part 1, 31 min (AY104)
305 Soften back to prep for rolling by moving knee away from chest, part 2, 29 min
306 Rounding back for rolling, use legs as long lever, 42 min
307 More flexible than a child, bring feet toward head, 40 min
308 Legs over chest, rolling backwards with graduated flexion, 43 min (AY9)

Counterbalance 1 (with baby rolling)
309 Rolling up to side sit, 35 min
310 How to roll to the side #1, part 1, 30 min
311 How to roll to the side #1, part 2, 24 min
312 How to roll to the side, #2, 40 min
313 Smooth rolling to the belly, 42 min (prep for baby roll)
314 Move from back to side, lengthening arm and leg, 24 min (prep for baby roll)
315 Rolling by accident with eyes on the horizon, part 1, 24 min and part 2, 30 min (baby roll)

Counterbalance 2
316 Tilt to the side without flopping, 42 min
317 Tilt legs to come to sit from belly, 41 min
318 Head through the gap, 41 min
319 Initiation in rolling, 30 min
320 Roll to sit holding foot, 42 min
321 Advanced rolling to sit, 39 min
322 Weightlessness and length: Spiraling through the bones, 40 min

Basic extension: Foundation of a strong back
323 Basic extension, 33 min
324 Variation on basic extension, 35 min
325 A flexible upper back, part 1, 28 min and part 2, 30 min
326 Slow tilting of right leg part 1, 29 min and part 2, both legs, 25 min
327 Bendy hips and spine, 41 min
328 Drumming the knees, 35 min
329 Arms frame head, 40 min

More extension for a strong and flexible back
330 Head and neck find power in the back, part 1, 26 min
331 Head and neck find power in the back, part 2, 24 min
332 Lift head with knee out to side, 38 min
333 Spiraling head on top of the spine, leaning on elbow like a baby, 33 min
334 Tilt legs to come to side sitting, 41 min
335 Pushing through toes to connect to the head, 38 min
336 Lifting the head on all fours, 31 min (AY57)

Diagonals: Natural human movement
337 Basic diagonal trajectories with dots at shoulders and hips, 41 min
338 Gentle folding to multiply choices, 35 min
339 Diagonal extension and flexion, 43 min
340 Folding forward and backward, 39 min
341 Organize the back to lift limbs with precision, 40 min
342 Diagonal crisscross on front and back, part 1, 33 min
343 Diagonal crisscross on front and back, part 2, 20 min

More diagonals
344 Four corners, lifting and pressing, 32 min
345 Magic back lesson, coordinate hips and shoulders, 39 min
346 Pressing elbows and knees, follow-on to magic back lesson, part 1, 25 min
347 Pressing elbows and knees, part 2, 19 min
348 Rolling the ball on the diagonal, 27 min (AY303)
349 Diagonal sitting holding the knees, part 1, 31 min and part 2, 23 min (AY461)
350 Diagonal seesaw, 42 min (AY123)

Bonus: Moshe’s lecture on the self-image

Side bending
351 Drop one sit bone, tilt head and bend spine, part 1, 32 min (AY509)
352 Drop one sit bone, tilt head and bend spine, part 2, 22 min
353 Gentle side bend to right, 23 min
354 Gentle side bend to left, 12 min
355 Side bend with variations, 36 min
356 Lengthen leg and hang head, part 1, 32 min
357 Lengthen leg and hang head, part 2, 20 min

More side bending
358 Part 1: Simple side bending to the right, 30 min, part 2: Simple side bending to the left, 21 min
359 Clarify side bending to both sides in different positions, 30 min
360 Circle right arm around a clock 34 min and part 2: Left arm circling with breathing into ribs, 24 min
361 Breathing into the side bend, 26 min, part 2 Foot on chair, lift heel and forefoot with bending, 28 min
362 Roll ribs on belly and back, swish pelvis, turn head, 35 min (These first eight lessons are from Gaby Yaron “Integrating the chest.”)
363 Half-seated, swivel and bend for better walking, 38 min (AY508)
364 Side bending by pressing ribs, 43 min (AY218)
365 Head and shoulders tilt with low back, 40 min (AY436)

Twisting
366 Basic twisting #1, hand behind head, 33 min (AY413)
367 Basic twisting #2, knees under spine, 44 min
368 Sharp mental twist, 36 min (AY415)
369 Flexible sternum, look under shoulder, 29 min (AY217)
370 Classical twist part 1, 25 min and part 2, 23 min
371 Continuation of rolling head, twisting with eyes, 37 min (AY466)
372 End of the twist with eyes, part 1, 25 min and part 2, 30 min (AY467)

More twisting
373 Reaching for heels, part 1, 25 min and part 2, 24 min (AY427)
374 Seesaw twisting with many chest expansions, 31 min (AY430)
375 Foot through the gap, fold toes and open hips, 40 min (AY431)
376 Gently twisting, version 1: Power from the center, 43 min (AY434)
version 2: With more power, 29 min
version 3: Clarifying the center, 36 min
377 Seesaw and push hip forward, 41 min
378 Reaching for foot behind, turn leg, 39 min (AY440)
379 Twist and oscillate, part 1, 23 min and part 2, 26 min (AY447)

More twisting 2
380 Gentle twisting with flexors and extensors, 40 min
Coming soon: 381-386

Skeletal life workshops

387 Smooth rolling to the side, 42 min
388 Tilt to the side without flopping, 42 min
389 How to take a natural breath, 29 min
390 Smooth rolling to belly, 45 min
391 Abdominal breathing releases belly and back, 30 min
392 Tilting in standing to find center, 33 min
393 Soft spine curing and uncurling, 43 min
394 Clarifying folding many ways, 42 min

395 Expand the lobes of the lungs, 32 min
396 Knees to elbows, lengthening back, 45 min
397 Threading legs, softening chest, 50 min
398 Seesaw breathing, 35 min
399 Flexors and extensors, part 1, 29 min and part 2, 21 min and part 3, 32 min
400 Classical twist part 1, 26 min and part 2, 25 min
401 Releasing hips by holding feet, 39 min
402 Tanden with bending knees, 35 min

403 Five lines, tilting the plane, 48 min
404 Painting the face with five lines, 24 min
405 Lift elbow, push heels, lengthen, 38 min
406 Five lines, bending knee, ankle, hip, 48 min (AY344)
407 On the side, turning around yourself, 48 min
408 Distancing arms, 50 min
409 Lengthen spine, roll arms overhead, 50 min (the traction lesson) (AY468)
Bonus: Seven short comments from the workshop

410 Soften the back by rounding, 34 min
411 Intro to rolling and counterbalancing the legs, 18 min
412 Help for rolling, elbow between the knees, 32 min
413 Help for rolling with extension, 33 min
414 Integrated extension—Tilt legs to come to side sitting, 41 min
415 Advanced rolling and counterbalancing the legs, 31 min
416 Use legs as long lever, coordinate the spine, part 1, 31 min and part 2, 29 min
417 Legs over chest, rolling up the spine, 43 min

Balancing

418 Oscillations in standing part 1, 35 min and part 2, 18 min and part 3, 17 min
419 Tilt in standing to find your center, 33 min
420 Lines crossing and balancing the center, 46 min (AY256)
421 Introduction to walking, standing over heels part 1, 24 min and part 2, 29 min (AY274)
422 Second lesson on standing over heels, part 1, 26 min and part 2, 17 min (AY275
423 Slide hands down legs, lift feet many ways, 38 min
424 Push through feet for better balance, 25 min

582 Hopping #1, 35 min (prep for AY283)
Coming soon: 583-589. These are out of sequence as they will be recorded later.

425 Balancing over hip #1, part 1, 26 min and part 2, 25 min (AY284)
426 Balancing over hip #2, part 1, 25 min and part 2, 25 min (AY284 cont.)
427 Balancing over hip #3, 39 min (AY289)
428 Balancing over hip #4, 35 min (AY289 cont.)
429 Balancing over hip #5, 50 min (AY290)
430 Balancing over hip #6, shuffle feet, lean back, 28 min (AY291)
431 Balancing over hip #7, right knee, left foot, 55 min (AY297)

432 Sit to stand with breathing, 36 min
433 Sit to stand with tilting like a stick, 30 min
434 Sit to stand with repositioning feet, 24 min
435 Prep with rolling up to sit, 35 min, then Spiral to stand with tilting knees, sweeping arm, 40 min
436 Spiral to stand with rotating hoop arms, 34 min (AY145)
437 Spiral to stand with reaching and leaning on elbow, 36 min
438 Roll across mid-line, 34 min

439 Arms, legs, torso bending, 36 min
440 Centering for strength in pelvis and extremities, 34 min
441 Lengthening from the center of the back, 41 min (AY477)
442 Rolling from the center, legs and arms in the air, 42 min (AY114)
443 Weightlessness and length, 40 min
444 Opposing gently, twisting from the center, 36 min (AY434)
445 Knees hide feet, legs in V, 46 min (AY63)

446 Turn like a door, 15 min & Roll up spine to walk feet, 26 min
447 Extension using diagonal lines, 36 min
448 Law of opposition, 49 min (AY334)
449 Flying arms, pressing fingers part 1, 28 min & part 2, 32 min
450 Slide shoulders on ribs, part 1, 28 min & part 2, 30 min
451 Lifting the leg and head in side bending, 29 min
451 Side bend to sit, hang head and lever leg, part 1, 32 min & part 2, 20 min

Calm and de-stress

453 Slow tilting of the legs with arms behind, 33 min
454 Rolling arms, sensing chest, part 1, 31 min and part 2, 17 min
455 Reaching and rolling part 1, 33 min and part 2, 17 min
456 Imagine shoulder and hip circles, 45 min
457 Pressing the back on the diagonals, 34 min
458 Self image with jaw, eyes, and breath, 42 min
459 Easy rocking to soften your spine, jaw, and breath, 30 min

460 Welding the breath, 41 min (AY179)
461 Breathing rhythmically #1, 36 min (AY180)
462 Breathing rhythmically #2, left side, 41 min (AY186)
463 Breathing rhythmically #3, both sides, 35 min (AY187)
464 Breathing rhythmically #4, 35 min (AY188)
465 Breathing rhythmically #5, the boundary of right lung, 36 min (AY189)
466 Breathing rhythmically #6, pressing and lengthening, 46 min (AY191)

19 tips and lessons for reducing tension.
These do not follow the regular numerical sequence as they were put together during the pandemic.

467 Slide legs to stand, 21 min
468 Tilt knees, roll head, coordinate torso, 29 min
469 Roll head, slide legs, differentiate eyes and neck, 29 min
470 Shoulder circles with lines and arcs, 30 min
471 Hips and shoulders slide in all directions, 29 min, and part 2, Full hip and shoulder circles, 30 min
472 Breathing many ways to release tension (basic seesaw), 29 min
473 Pelvic clock softens the jaw, 27 min
474 Bending sideways to flatten the back, 26 min, and part 2, Bending the spine, lift leg and head, 28 min
475 Lengthen the spine with gentle twisting, 28 min
476 Easy walking with flexible feet (ankles and toes), 28 min
477 Tilt legs on the belly to flatten the back and free the neck, 26 min
478 Roll pelvis, tilt legs, free the hips, 26 min
479 Head through the gate softens shoulders and upper back, 29 min
480 Basic extension: A strong back, x min

Read: Zoe’s note on moving out of pain.

Chair lessons

481 Rotate around your axis, 22 min
482 Lengthen the low back, 20 min
483 Round, arch, and scoop: Flexion and extension, 21 min
484 Release the neck and shoulders, 24 min
485 Breathe in all directions, 22 min
486 Global side bending, 20 min
487 Easy eyes, flexible neck, part 1 & 2, 38 min
488 Sit upright with a flexible pelvis: Pelvic clock in a chair, 24 min
489 Relax the jaw and face, 19 min
490 Flexible feet and balanced ankles, 22 min

Coming soon: More chair lessons, 491-497

Activities

498 Touching toes, sliding heels, #1, part 1, 31 min and part 2, 17 min (AY139)
499 Touching toes, sliding heels, #2, part 1, 32 min and part 2, 17 min (AY141)
500 Lifting heels, sliding hands, version 1, 39 min (AY444)
501 Lifting heels, sliding hands, version 2, 38 min
502 Restoring life to the hamstrings, 39 min
503 Lowering the pelvis to the heels, 30 min (AY109)
504 Cross-crawling, 38 min

505 Drumming the knees, 35 min
506 Arms frame head, 40 min
507 Loosen up to run, 27 min
508 Cross crawling (same as above), 38 min
509 Integrate the right leg into the spine, 31 min and part 2, both sides, 29 min
510 Roll chest, point elbows, lengthen spine, 33 min
511 Clarify hip sockets with circles in the pelvis, 39 min

512 Painting the floor, articulating the joints, 35 min (AY111)
513 Circles of feet and legs, 30 min (AY244)
514 Mobilize pelvis to carry the legs, 37 min
515 Tilting crossed legs (flexors and extensors with eyes), 44 min
516 Threading the legs, using chest, 50 min (AY377)
517 Getting to know the hip joints, 42 min (AY241)
518 Reaching and twisting over the hip, 31 min (AY358)

519 Variations with hips, knees, ankles, toes, 41 min
520 Hip joints by way of lengthening 2, 35 min
521 Hip and shoulder circles, 35 min
522 Twirling legs, 36 min
523 Slow tilting right leg, part 1, 29 min; part 2, both legs, 25 min; part 3, come to side sitting, 41 min
524 Optimal lifting of knees, lengthening back, 40 min (AY97)
525 Connecting ankles to low back part 1, 28 min and part 2, 29 min

526 Collarbone and shoulder extravaganza, 42 min (AY45)
527 Intro to arms, shoulders turning, 29 min, and part 2, Turning with pelvis and legs, 39 min
528 Folding forward and backwards, hand under head connects to legs, 39 min
529 Swinging the legs on the side, 42 min (AY351)
530 Arms in hoop, free the chest and shoulders, 35 min
531 Mobilize the full power of the pelvis, 34 min
532 Circling both arms, 33 min
Bonus lesson: Seesaw breathing for light, easy arms, 42 min

533 Fingers and forearms, 43 min
534 Work with dominant or injured hand, 32 min
535 Redefine reaching with ease, 32 min
536 Reaching diagonally with soft hands, 38 min
537 Gentle touch with soft fingers (musician’s touch), 29 min
538 Prayer hands, 37 min AY363)
Coming soon: 539

540 Walking #1 - Hips and shoulders, 40 min
541 Walking #2 - Waist and ribs part 1, 25 min and part 2, 18 min
542 Walking #3 - Reaching and breathing, 49 min
543 Walking #4 - Head and neck part 1, 24 min and part 2, 29 min

Coming soon: More walking lessons, 554-550

551 Crossed knees, sliding legs, 35 min (AY265)
552 Scissoring legs (hurdle #1), 31 min
553 Knees hide feet, 29 min (AY63)
554 Lift the leg and head in side bending, 28 min
555 Roll to sit over the straight left leg, 35 min and part 2, Refine with the right leg, 18 min
556 Equalizing ankles, knees, and toes, 41 min (AY378)
557 Restoring life to the hamstrings, 39 min

562 Folding and unfolding part 1, 28 min and part 2, 26 min
563 Rocking up to sit, lengthen legs and spine, part 1, 28 min and part 2, 17 min

569 Reaching like a cat version 1, rolling over the hips, 36 min
570 Sitting cross-legged, toggle legs, round and arch spine, 39 min
571 Reaching like a cat version 2, swiveling the legs, 42 min
572 Getting to know the hips joints, 42 min
575 Sitting lotus, holding feet and rolling up to sit, 38 min

A compilation of lessons from across the Treasury that use motor imagery (imagination) to create neuromuscular change.

This space populated soon with amazing lengthening lessons!

Short movements around 5-15 minutes each.

Breathe and calm, 7 tips
Shoulders, neck, and jaw, 12 tips
Easy upright sitting, 9 tips
Hips and low back, 9 tips
Spine and upper back, 7 tips
More spine and upper back, 6 tips
Stand, walk, and balance, 10 tips
Schedule for AM and PM: Reduce stiffness, unwind, stay mobile

This special section is not part of the main index. It is numbered according to the Esalen workshop list.

About the Esalen workshop

Lessons 1-14
1 Scanning and tapping, 41 min
2 Extension with variations, 40 min
3 Tilting the legs and freeing the neck (version of flexors and extensors), 44 min
4 Four cardinal points of support, intro to four points—not recorded yet, coming soon
5 Theme and variation on right hip joint, 40 min
6 Rolling the pelvis with eye movements (like a clock), 41 min
7 Spine like a chain, 40 min
8 Twirling the right hip (left side imagined), 37 min
9 Tilting legs on stomach to locate your center, 36 min
10 Rotate arms to wake up your ribs (like fencing, rolling arms lesson), 35 min
11 Lengthen the leg with an integrated hamstring, 39 min
12 Eye movements to smooth the vision and release the neck, 41 min
13 Freedom of the head (rolling the head between the hands), 37 min
14 Seesaw breathing, 40 min

Lessons 15-31
15 Foot and hip integrate the spine, 40 min
16 Walking backwards, 35 min
17 Roll head on hands and knees, intro to judo roll, 31 min
18 Connecting right arm and leg, 34 min
19 Lifting limbs, coordinating trunk, 44 min
20 Folding the back (flexion), lengthen the spine, 40 min
21 Oscillating to clarify hips, 48 min
22 How to use your shoulder, 40 min
23 Integrating the shoulder with the whole self, 38 min
24 Pushing through the toes, elongating the back, 48 min
25 Bringing the foot to the head and rolling perfectly, 44 min
26 Cross-crawling, 38 min
27 Rhythmic coordination with tapping, 35 min
28 Amazing toes, supple feet, 38 min
29 Beginning bridge, swiveling arms (tray position), 44 min
30 Clarifying the left side of your self-image, 35
31 Measuring tools to sense your whole self in space, 30 min

Lessons 32-45
32 Free the shoulders to slide the hand towards the chin, 38 min
33 Smoothing out the eye muscles, 37 min
34 Weight shift to roll in circles and up to stand, 31 min
35 A study in how to sit cross-legged, 38 min
36 Approaching spinal flexibility for a head stand, 32 min
37 Slide hands toward feet in standing (helps with touching toes and lengthening back), 40 min
38 Rethinking possibilities: Bending wrist and elbow, 38 min
39 The “impossible toad movement,” 37 min
40 Mobilizing the full power of the pelvis, 34 min
41 Soften lips, tongue, mouth, 31 min
42 Lifting diagonals, balancing muscles in front and in back, 42 min
43 Walking on your sit bones, 39 min
44 How to twist the upper back and use the shoulders, 36 min
45 Clarify the back of your self image, 36 min (Version of “line of the ball that rolls)

(There is no lesson 1 & 2)

3 Fundamental properties of movement part 1, 38 min (lifting right arm and leg as contrast)
3 Fundamental properties of movement, part 2, 36 min (lifting diagonals)
4 Differentiation of parts and function of breathing, 37 min
5 Coordination of flexors and extensors, 40 min

1 Classic flexion, 31 min
2 Extension using diagonal lines, 36 min
3 Counter-rotation in side lying, 33 min
4 Coordinating flexors and extensors, version 1, 35 min
5 Extension for low back strength (version of bendy hip), 34 min
6 Extension and balance: Pivoting from stomach to side sitting, 36 min
7 Effortless side bending (with rotation and integrating leg), 31 min
8 Pelvic circles on back, 29 min
9 Side bending and hip rotation on side (rotate long leg), 30 min
10 Hip and shoulder circles on the side, 35 min
11 Side bending and extension on the back (reach for the heel), 32 min
12 Coordinating flexors and extensors, version 2, 23 min
13 Rotation with one knee in front and seesaw, 25 min
14 Side bending by sliding head and lifting hip, 22 mi
15 Side bending by lengthening and shortening leg, 27 min
16 Rotation on side by pressing ribs with fingers, 27 min
17 Expanding ribs by lengthening arms overhead, 20 min
18 Flexion in upper chest, smoothing out the shoulders, 16 min
19 Rotation on stomach by tilting legs, 20 min
20 Integrating shoulders on stomach, sliding head side to side, 31 min

This special section is not part of the main index. Each series is numbered independently.

About these lessons
Amphibian lessons - 7
Arms integrate on stomach - 8
Bell Hand - 7
Book on the foot - 7
Bridging - 7 (AY438, AY439)
Circling head - 11 (coming soon!)
Dead bird (eyes, neck) - 4
Five lines - 11
Four points - 4 (AY423, AY16, AY321)
Gluing the lungs - 4
Grasping the chin - 4
Headstand and falling - 7
Highest point of the hip - 7
Hooking the big toe - 7
Hurdle lessons (scissoring legs) - 3
Judo roll - 7
Leg over to stand - 4
Leg swing and footprint - 9
Pelvic clock - 8
Pretzel legs - 7
Reaching like a skeleton - 4
Rhythmical breathing - 5
Sawing arms - 10
Sitting on heels - 6
Splits - 4 (AY211, AY212)