Basic Arching and Folding (Patrons)

Front-lying, improving the organization of the extensor muscles of the back and distributing their efforts. Learning to lift the head and one arm – and later, one leg – away from the ground together. Integrating the eyes with these arching movements. Alternates with back-lying, knees bent, feet standing, basic folding (flexion) movements, as the brain is always coordinating the major flexors and extensors of the body with each other.

Before you begin read this for practical tips and your responsibilities, and check out Comfort & Configuration below.

Recorded live in a Feldenkrais Awareness Through Movement (ATM) class, this lesson is copyright Nick Strauss-Klein, for personal use only.

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Tip – what to wear

Study tip: Wear loose, comfortable clothes that are warm enough for quiet movement. Remove or avoid anything restrictive like belts or glasses.

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Tip 1 – Interrupted?

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Tip – Complete the Movement

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Tip 5 – Discomfort

Study tip: If a configuration or movement causes any increase in discomfort, or you feel you just don’t want to do it, don’t! Make it smaller and slower, adapt it, or rest and imagine.

Tip 3 – Head Support

Study tip: It helps to have a large bath towel nearby when you start a lesson. You can fold it differently for comfortable head support in any configuration.

We offer over 50 free lessons, but this one's just for our Patron-level donors. You can learn about it in the free lesson notes and comments below, but to access the audio you’ll need to join The FP as a Patron. Learn more

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  • You’ll be lying on your belly much of the time, so please have props, pillows, or perhaps a clean towel to place under your face to make that position as comfortable as possible.
  • There’s ample time to rest on your belly in whatever configuration is best for you, or you can roll to another position for rest any time.
  • I often mention resting your cheek on the back of your hand, but you may rest your turned head on the back of your hand in whatever way is most comfortable for you. For example, your hand might be closer to your temple than your cheek.

A useful cue that I’d like to have incorporated more is to think of lengthening your leg each time you lift it. Many people find this image of length a powerful organizer that eases and distributes the work of the back, especially the lower back, while lifting a leg.

This lesson is found in Patrons Monthly, our growing collection of new lessons (one or more added every month) for Feldenkrais Project Patrons.

Audio edits are more minimal in this collection, but I may edit it down further in the future based on your feedback.

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3 Comments

  1. margit660@hotmail.com on March 24, 2019 at 3:59 pm

    Great lesson! Afterwards I felt so upright and light and I am more aware of my upper back, thank you Nick for sharing this lesson with us.

  2. Rachel Shaw on February 20, 2022 at 10:53 am

    I LOVE this lesson, thank you. Just done it for the second time, my range of extension as I follow the critter up the wall increases vastly and my breath has so much more space to fill. I finish with a very different body to that which I started in. Thanks very much ????

  3. Ileana Vogelaar on July 2, 2022 at 5:03 pm

    Wonderful going to basics of flexion extension for now .Feeling tall and light in standing. Thank you Nick and Happy 4th weekend!

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