This page shows lists of all audio lessons which INCLUDE specific body positions. 

  • Note: lessons often use multiple positions. You can see these same lists with lesson descriptions by clicking the black header text for each position.
  • To list lessons that EXCLUDE specific body positions (for accessibility reasons) use the Advanced Options on our Browse, Search, & Filter page.

 

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Standing • Chair-Sitting • Floor-Sitting • Transitioning or Rolling • Front-Lying • Side-Lying • Back-Lying

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Standing

Long Belly, Strong Back: Expanded Workshop Version (Patrons) 63m
Long Belly, Strong Back: Short Version 38m
Skillful Scapulas Make Graceful Arms and Hands (Patrons) 60m
Rotating, Interlacing, and Integrating the Hands, into Palms Lengthening Overhead (Patrons) 60m
Arms in a Hoop, with Continuous Ground Support (Patrons) 63m
Joyful Lifted Rolling (Patrons) 59m
The “Morning Prayer” Lesson (Patrons) 58m
Lifting Up and Through 57m
Integrating the Feet, Torso, Head, and Breath: Connecting to the Earth (Patrons) 44m
Free Your Torso for Better Posture, Walking, and Running 54m
What Is Good Posture? (Patrons) 58m
Hip and Shoulder Diagonals for Better Walking (Patrons) 60m
Dynamic Balance: Coordinates of the Head (Patrons) 59m
Global Breathing with Floating Ribs and Sternum (Patrons) 49m
Whole Body Arms (Patrons) 62m
Workshop: Balance Myths, Facts, and Practice, Part 1 (Patrons) 73m
Workshop: Balance Myths, Facts, and Practice, Part 2 (Patrons) 63m
Dynamic Balance: Stability Through Suppleness (Patrons) 60m
Sensing Stability: The Sacral Clock (Patrons) 58m
Spine and Chest Side-Bending, Lengthening Limbs 63m
The Movement of the Eyes Organizes the Movement of the Body (Patrons) 64m
Bending Sideways 64m
The Buttocks 59m

Chair-Sitting

What Is Good Posture? (Patrons) 58m
Differentiating the Pelvic Floor Part 2 (Patrons) 25m
Two Sitbones, Two Sides of the Pelvic Floor (Patrons) 31m
Improving Pelvic Floor Control and Ease (Patrons) 60m
The Tongue and the Spine (Patrons) 60m
Spatial Relationships as a Means to Coordinated Action (Patrons) 54m
Sitting and Turning with Length 26m
Dynamic Sitting and Chair Clock 24m
Workshop: Access Your Axis (Patrons) 70m
Workshop: Spinal Support and a Powerful Pelvis (Patrons) 68m
Easier Sitting Workshop Lesson 2 12m
Easier Sitting Workshop Lesson 1 58m
Driving and Dynamic Sitting – Chair Practice 63m

Floor-Sitting

The “Morning Prayer” Lesson (Patrons) 58m
Spatial Relationships as a Means to Coordinated Action (Patrons) 54m
Secrets of the Seated Twist 58m
Freeing the Shoulders by Rolling the Arms (Patrons) 60m
Thinking and Breathing (Patrons) 58m
Perfecting the Self-Image (Patrons) 64m
Driving and Dynamic Sitting – Floor Practice 59m
Rolling to Sitting, and Beyond 62m
More Precise Hips and Spine 64m
The Movement of the Eyes Organizes the Movement of the Body (Patrons) 64m
The Buttocks 59m
Breathing from Head to Heels 60m

Transitioning or Rolling

Turning from a Spacious Center, Connecting Torso and Legs (Patrons) 46m
Joyful Lifted Rolling (Patrons) 59m
What Is Good Posture? (Patrons) 58m
Getting Free with a Bell Hand (Patrons) 60m
Finding Sensations of Not Shortening (Patrons) 58m
Perfecting the Self-Image (Patrons) 64m
Arms Like a Skeleton, Freeing the Shoulders and Neck (Patrons) 58m
Side-lying Twist, and Rolling Recap (Patrons) 59m
Rolling and Hips Like a Baby (Patrons) 51m
Freeing the Neck with Crawling and Rolling (Patrons) 63m
Reaching, Twisting, and Gazing Smoothly (Patrons) 62m
Folding, Arching, and Rolling (Patrons) 57m
Rolling to Sitting, and Beyond 62m
Gathering the Spine, Stepping Down 62m
Reaching, Rolling, and Ribs 64m
Softening the Ribs 59m
Rolling with Length 56m

Front-Lying

Breathing for Liftoff (35m + 25m, Patrons) 60m
Lifting Like a Baby + Simultaneous Lifting (Patrons) 60m
Joyful Lifted Rolling (Patrons) 59m
Dynamic Balance: Coordinates of the Head (Patrons) 59m
“Generalize Your Skills” (Patrons) 65m
Getting Free with a Bell Hand (Patrons) 60m
Finding Sensations of Not Shortening (Patrons) 58m
Improving Rotation, Embracing Our Differences (Patrons) 58m
The Power of Prone: Twisting on Your Belly 58m
Free While Constrained: Side-Bent, Stepping Down (Patrons) 61m
Holding Your Breath, in Awareness (15m or 39m, Patrons) 39m
Freeing the Neck with Crawling and Rolling (Patrons) 63m
Buttocks Organizing the Spine (Patrons) 57m
Moving Your Head and Legs Backward (Patrons) 58m
Lifting and Pressing (Patrons) 38m
Freeing Your Breath and Spine (16m or 37m) 37m
Freeing Your Breath and Spine: the full-length edit (Patrons) 53m
Basic Arching and Folding (Patrons) 59m
The Carriage of the Head Affects the State of the Musculature (Patrons) 59m
Differentiation of Parts and Functions in Breathing (Patrons) 66m
Some Fundamental Properties of Movement (Patrons) 64m
The Buttocks 59m
The Anti-Gravity Lesson 67m
Breathing from Head to Heels 60m
Rolling with Length 56m

Side-Lying

Effortless Legs and Hips (Patrons) 59m
Sliding the Sternum, Twisting with the Miracle of “Just What’s Comfortable” (Patrons) 60m
Curiosity, Not Mastery: Three Dimensional Shoulder and Hip Circles (Patrons) 60m
Essence for “Experts”: Whole Body Arms (Patrons) 31m
Advanced Connecting Arms and Legs: Equal and Opposite (Patrons) 60m
Turning from a Spacious Center, Connecting Torso and Legs (Patrons) 46m
Spiraling into Circling the Arm Under (Patrons) 60m
Breathing for Liftoff (35m + 25m, Patrons) 60m
Joyful Lifted Rolling (Patrons) 59m
Free Your Torso for Better Posture, Walking, and Running 54m
Sliding the Sternum, Integrating the Neck, Shoulders, and Chest (Patrons) 61m
Dynamic Balance: Coordinates of the Head (Patrons) 59m
Whole Body Arms (Patrons) 62m
Workshop: Balance Myths, Facts, and Practice, Part 2 (Patrons) 63m
Softening the Jaw, Shoulders, and Chest (Patrons) 58m
Getting Free with a Bell Hand (Patrons) 60m
Secrets of the Seated Twist 58m
Finding Sensations of Not Shortening (Patrons) 58m
Dynamic Balance: Stability Through Suppleness (Patrons) 60m
One Bell Hand / Two Bell Hands…and Feet (31m + 29m, Patrons) 60m
Side-Bending with Listening Hands, Connecting Legs and Head (Patrons) 58m
Side Clock: Hips (Patrons) 42m
The Liminal Lesson: Transitions Between Action and Rest (Patrons) 57m
Side Clock: Shoulders (and Intro to Hip) 60m
Arms Like a Skeleton, Freeing the Shoulders and Neck (Patrons) 58m
Side-lying Twist, and Rolling Recap (Patrons) 59m
The One Shoulder Lesson (Patrons) 19m
Stretch Without Strain 39m
Workshop: Stretch Without Strain (Patrons) 71m
Workshop: TCF 10 Year Celebration (Patrons) 98m
Reaching, Twisting, and Gazing Smoothly (Patrons) 62m
Effortless Arms and Shoulders (Patrons) 61m
Stepping Down, with a Bias (Patrons) 62m
Finding and Using Your Spinal Bias to Step Down (Patrons) 33m
Connecting the Legs and Chest (Patrons) 62m
Folding, Arching, and Rolling (Patrons) 57m
Rolling to Sitting, and Beyond 62m
Connecting Shoulders and Hips Part 2 63m
Connecting Shoulders and Hips Part 1 63m
Gathering the Spine, Stepping Down 62m
Reaching, Rolling, and Ribs 64m
Softening the Ribs 59m
Differentiation of Parts and Functions in Breathing (Patrons) 66m
The Periscope 63m
The Anti-Gravity Lesson 67m
Rolling with Length 56m
Periscope 2 (Patrons) 62m
Connecting Arms and Legs, Hinges at Feet and Knees 65m

Back-Lying

Reaching Reorganized: Everything Everywhere All at Once (Patrons) 53m
Essence for “Experts”: Your Navigational Sternum and Pelvis (Patrons) 34m
Pelvis Lifting and Rotating on Its Axis, Part 2 (Patrons) 58m
Pelvis Lifting and Rotating on Its Axis, Part 1 (Patrons) 60m
Essence for “Experts”: Flexors and Extensors from the Hips and Waist (Patrons) 33m
Curiosity, Not Mastery: Three Dimensional Shoulder and Hip Circles (Patrons) 60m
Long Belly, Strong Back: Expanded Workshop Version (Patrons) 63m
Head Under the Gap, Supine: Workshop/Review Version (Patrons) 32m
Head Under the Gap, Supine (Patrons) 60m
Long Belly, Strong Back: Short Version 38m
Advanced Connecting Arms and Legs: Equal and Opposite (Patrons) 60m
Skillful Scapulas Make Graceful Arms and Hands (Patrons) 60m
Spiraling into Circling the Arm Under (Patrons) 60m
Rotating, Interlacing, and Integrating the Hands, into Palms Lengthening Overhead (Patrons) 60m
Arms in a Hoop, with Continuous Ground Support (Patrons) 63m
Breathing for Liftoff (35m + 25m, Patrons) 60m
Lifting Like a Baby + Simultaneous Lifting (Patrons) 60m
Joyful Lifted Rolling (Patrons) 59m
The “Morning Prayer” Lesson (Patrons) 58m
Lifting Up and Through 57m
A Spiral of Length and Power (Patrons) 58m
As Light as a Finger: Games of Weightlessness (Patrons) 58m
Integrating the Feet, Torso, Head, and Breath: Connecting to the Earth (Patrons) 44m
Hip and Shoulder Diagonals for Better Walking (Patrons) 60m
Differentiating the Pelvic Floor Part 1 (Patrons) 35m
Differentiating the Pelvic Floor Part 2 (Patrons) 25m
Pelvic Floor Connections 37m
Improving Pelvic Floor Control and Ease (Patrons) 60m
Drifting the Knees and Nose for Simpler Turns and Twists (Patrons) 56m
Simple Self-Hug 31m
Dynamic Balance: Coordinates of the Head (Patrons) 59m
Global Breathing with Floating Ribs and Sternum (Patrons) 49m
Workshop: Balance Myths, Facts, and Practice, Part 1 (Patrons) 73m
The Tongue and the Spine (Patrons) 60m
Softening the Jaw, Shoulders, and Chest (Patrons) 58m
Relaxing Your Neck and Jaw 39m
“Beard Pull” Pecking, with Chanukia (Patrons) 57m
Arms Like a Skeleton, Integrating the Neck, Jaw, and Eyes (Patrons) 60m
Calming Your Nervous System, Integrating Hands and Eyes 37m
Secrets of the Seated Twist 58m
Making Peace: Smooth Breath, Skillful Bias, Supple Chest (Patrons) 60m
Freeing the Shoulders by Rolling the Arms (Patrons) 60m
Thinking and Breathing (Patrons) 58m
Improving Rotation, Embracing Our Differences (Patrons) 58m
The Power of Prone: Twisting on Your Belly 58m
The Power of One Foot (22m or 36m, Patrons) 36m
Self-Hug, Embracing Our Differences (Patrons) 60m
A Dynamic “Core” Lengthens the Spine (Patrons) 61m
One Bell Hand / Two Bell Hands…and Feet (31m + 29m, Patrons) 60m
Perfecting the Self-Image (Patrons) 64m
Rib Basket, Shoulder Cloak (Patrons) 57m
Sensing Stability: The Sacral Clock (Patrons) 58m
Free While Constrained: Side-Bent, Stepping Down (Patrons) 61m
Free While Constrained: Quiet Head, Twisting Spine (Patrons) 57m
Arms Like a Skeleton, Freeing the Shoulders and Neck (Patrons) 58m
Holding Your Breath, in Awareness (15m or 39m, Patrons) 39m
Dynamic Diagonal Lengthening (Patrons) 58m
Side-lying Twist, and Rolling Recap (Patrons) 59m
Rolling and Hips Like a Baby (Patrons) 51m
Freeing the Neck with Crawling and Rolling (Patrons) 63m
Refining the Shoulders and Hips (Patrons) 45m
Arms Like a Skeleton, with a Bias 60m
Lifting and Pressing (Patrons) 38m
Simple Floor Clock 26m
Freeing Your Breath and Spine (16m or 37m) 37m
Strength Without Excess 23m
Length Without Effort 36m
Spinal Support and a Powerful Pelvis 35m
Workshop: Stretch Without Strain (Patrons) 71m
Your Naturally Asymmetrical Spine (Patrons) 35m
Freeing Your Breath and Spine: the full-length edit (Patrons) 53m
Easing the Jaw and Neck: the short edit (Patrons) 28m
Workshop: Access Your Axis (Patrons) 70m
Workshop: TCF 10 Year Celebration (Patrons) 98m
Workshop: Spinal Support and a Powerful Pelvis (Patrons) 68m
Easing the Jaw, Neck, and Shoulders 65m
Lengthening the Arms, Freeing the Scapulas (Patrons) 33m
Advanced Folding (Patrons) 64m
Spine and Chest Side-Bending, Lengthening Limbs 63m
Walking with Your Sternum (Patrons) 65m
Nodding into Lengthening the Heels (Patrons) 61m
Connecting the Legs and Chest (Patrons) 62m
Supple Ankles, Shifting Pelvis (Patrons) 31m
Basic Arching and Folding (Patrons) 59m
Simple Twisting 62m
Easier Sitting Workshop Lesson 1 58m
Breath, Belly, Back, and Hips: Connecting to the Earth 70m
Fundamentals of a Healthy Back 63m
Driving and Dynamic Sitting – Floor Practice 59m
The Hip Joints: Moving Proximal Around Distal 60m
Spine Like a Chain, Freeing the Shoulder Girdle 61m
Rolling to Sitting, and Beyond 62m
More Precise Hips and Spine 64m
Agile Hips, Knees, and Feet 64m
Gathering the Spine, Stepping Down 62m
Reaching, Rolling, and Ribs 64m
Softening the Ribs 59m
Folding, Foundation, and Feet 63m
The Ultimate Self-Hug 61m
Floating Toward Bridging 58m
Differentiation of Pelvic Movements by Means of an Imaginary Clock (Patrons) 63m
Coordination of the Flexor Muscles and of the Extensors (Patrons) 60m
Differentiation of Parts and Functions in Breathing (Patrons) 66m
Folding, Foundation, and Length (Patrons) 57m
Some Fundamental Properties of Movement (Patrons) 64m
Advanced Twisting Part 2 61m
Advanced Twisting Part 1 60m
Spine Like a Chain, with a Bias 59m
Bending Sideways 64m
The Buttocks 59m
Chanukia, the Candle Holder Lesson 61m
The Anti-Gravity Lesson 67m
Breathing from Head to Heels 60m
Your Navigational Pelvis 60m
Rolling with Length 56m
Legs as Free as a Baby’s 67m
Activating the Arches 62m