Along with Lifting Up and Through One and Two, these three closely-related lessons are designed to be explored and reviewed in any order. They may seem different on the surface, but they all point to global patterns of lifting ourselves into effective action through clarified connections with the earth.
Back-lying, standing, front-lying, and floor-sitting. A detailed reteaching of our lesson called The Buttocks, specially tuned to clarify the skeletal effects of contractions of one or both buttocks to improve walking. Focuses on harnessing our primordial neuromusculoskeletal capacity to move with lightness and clarity in gravity. See Comfort & Configuration, below.
Comfort & Configuration:
One purpose of this lesson is to help you clarify the use of the buttocks by differentiating their contractions from other muscular efforts. You will find many other areas contract or want to contract along with them, such as your thighs and hamstrings, your back and belly, and different aspects of your pelvic floor.
Limit your buttocks efforts to only do what’s comfortable for all these auxiliary contractions, and the auxiliary efforts will get quieter and clearer. Note that we’re not looking for isolation of the buttocks, just a more specific sense of them.
Even when asked to contract your buttocks strongly or quickly, go as lightly and slowly as needed for comfort and to avoid fatigue. You will achieve better control over the buttocks first in subtler contractions. You’ll learn more this way than by straining. As you progress through or return to this lesson you’ll find the buttocks can contract more powerfully without feeling discomfort in connected areas.
Most of this lesson’s variations point at learning to let the legs externally rotate when the buttocks contract. This can be tricky, especially to begin with. Don’t be concerned if you don’t experience this when it’s first implied in the early back-lying and standing parts of the lesson.
Because this leg movement is often inhibited by unsensed parasitic contractions at first, it won’t help to try hard. If you’re having trouble finding it, do smaller and gentler movements, even when stronger contractions are asked for.
Recorded in a “Walking with Your Whole Self” series in The FP Weekly Pay-What-You-Can Zoom Class on June 27, 2023.
Four consecutive lessons from that series are available at The FP:
- Free Your Torso for Better Posture, Walking, and Running
- Lifting Up and Through
- Lifting Up and Through 2: Organizing Your Feet (Members and Patrons)
- This lesson
Members and Patrons. Learn more or login:
This is a homebrew based in part on variations found in Moshe Feldenkrais’s Alexander Yanai lesson #13 (“Buttocks”), and another version in his Esalen recordings, #44. Both are resources for Feldenkrais professionals, not for sale to the public. I framed my version to point as clearly as possible at the other aspects of the “lifting up and through” global pattern explored in this trio of lessons.
Please don’t share the replay link. It’s intended for current Feldenkrais Project Members and Patrons.