Back-lying, starts standing. Get to know your hip joints, pubic bone, and sitbones with an illustration and precise movement imagery, and integrate them with your spine and head. The lesson that inspired Nick’s Long Belly, Strong Back lessons at the heart of our Deep Dive called Action Heroes.
We offer over 50 free lessons, but this one’s just for our donors. You can learn about it in the lesson notes below, but to access the video you’ll need to join The FP as Member or Patron. Learn more
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Comfort & Configuration:
Err on the side of LESSS is more: Light, Easy, Soft, Slow, and Smooth. Quieter movements will benefit you far more than introducing any strain.
Clarifications:
- The right SI (sacroiliac) joint happens to be prominently labeled in the screenshared illustration in the video, but it is not a topic of this lesson.
- The left sitbone is not “attached to the left leg” – I meant the sitbone associated with that side of your body.
Original image source (I haven’t read this blog post)
Curiosities:
- The “pubic bone” is also known as the pubic symphysis. It’s an intersection of the pelvic bones (the iliums).
- During the lying down parts of the lesson, you can remind yourself of the distance between your ears, even moving your hands at that width down to your groin, to remind yourself of the width of your hip joints.
- At the end, you might want to stand with your feet a similar width (ear-width), as at the beginning.
Context:
Now part of our Bonus Video Content for all donors, this lesson inspired (and appears in) our Action Heroes Deep Dive.
It was recorded in The FP Weekly Pay-What-You-Can Zoom Class on September 10, 2024. “Last week’s lesson” examined deep hip flexion in side-lying. It closely resembled Connecting the Shoulders and Hips Part 2 and The Liminal Lesson (Patrons).
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Thank you for this wonderful lesson. Paced perfectly, it was so effective. I was able to turn more easily and gracefully and best, understand what is happening in my skeleton when walking with my sit bones & pelvis in different positions.
Nick, I still remember the first workshop I did with you, possibly in 2009 or earlier, at what was then called FINY. It was on flexibility, or maybe lengthening, mostly done in the prone position. After the lesson we were able (at least I was able) to look up at the ceiling and arch our (my) back(s). It felt amazing. Wish I could do those lessons again!
This lesson had resonated in a similar way.
Great lesson for me too. I am having left scapula and right front shoulder problems right now. This lesson helped them move by not asking me to directly put my attention on them. I will remember this in future lesson choices. You can get your needs met in many different ways!
“You can get your needs met in many different ways!” is a fabulous one-liner about Feldenkrais! We are such a complex system, but every input shifts the whole being. You’re far beyond this, but it’s worth noting for others who read our comments: looking for lessons that “target” the hurting part is one of the most common mistakes Feldenkrais newcomers make. Each lesson invites our whole self into more detailed sensation, imagination, and action. So often the solutions are far from our struggles.