Back-lying, one or both knees bent, tilting the knees and letting their weight twist, turn, and lengthen the body. Transferring weight. Broadening and clarifying the function and ease of the pelvis, hip joints, and lumbar. Learning to bend and straighten the legs with the freedom of a baby. Integrating this learning through the whole self, including the chest, shoulders, head, and eyes.
Lessons for Standing, Walking, and Running
A course of Feldenkrais Awareness Through Movement (ATM) audio lessons. Each can be studied on its own, or you can work your way through the whole collection to learn in-depth how to better sense and organize your body to reduce pain and improve your posture, balance, mobility, and power.
Lessons can be repeated as you wish, so follow your curiosity! If a lesson isn't comfortable initially, it's fine to skip it and come back to it later; you don't have to go through them in this order. When there's a close link between adjacent lessons, it's mentioned in the Context tab of the lesson notes.
Descriptions of each lesson give you a sense of its aim, though everyone's learning process is unique and you may find other benefits.
Back-lying, knees bent, integrating bending of the ankles through the joints of the legs and into the pelvis and lower back, blending into a classic Feldenkrais lesson which draws the head, elbows, and knees toward each other in different combinations. Improve the folding and unfolding of the body through refining coordination of the flexor muscles, building awareness of the use of the ground (foundation), and lengthening the extensors.
Mostly back-lying, knees bent. The “tripod of the foot” lesson. Learning a more subtle awareness and control of the bones and muscles that create the fundamental ground contact structure of the body, and relating it to movements of the ankle, knee (head of the fibula), hip, back, and beyond.
Lying on the back and front, and various kneeling and standing positions. Exploring and improving the use and awareness of the buttocks in relationship to the pelvis, legs, feet, belly, and spine. Once Feldenkrais fans are ready for this lesson it's a profoundly important one for standing, walking, and running. See the Comfort & Configuration tab.
Side-lying, integrating movements of the arms, shoulders, head, and torso as you learn to sense and hinge bodyweight in relation to the ground, and between the knees and feet. A great place to start if you can't lie on your back comfortably.
Back-lying, knees bent. Learn how the interaction of the feet with the ground relates to the pelvis moving in all directions. Includes movements designed to integrate the spine, head, and eyes, all toward grounding and organizing the whole self for better walking and an easier upright life.
Various positions, about half back-lying. Experiments with the breath mechanism, learning how it relates to the head, spine, and pelvis, and integrates into the length of the heels for standing. Uses what the Feldenkrais community calls “paradoxical breathing.”
Back-lying, knees bent. Some modified side-lying. We can’t beat gravity, so let’s get organized to oppose it effortlessly with bones (instead of muscles).
After you complete the collection, returning to favorite lessons or progressing through from the beginning again will yield new insights. It can be very surprising to new Feldenkrais students how lessons you "know" are a different, valuable experience on subsequent explorations.