Breath, Belly, Back, and Hips: Connecting to the Earth (workshop lesson)

Recorded live in a Feldenkrais Awareness Through Movement (ATM) class, the lesson below is copyright Nick Strauss-Klein, for personal use only. All our audio lessons are ad-free and 100% donor-supported.

Before you begin read this for practical tips and your responsibilities, and check out Comfort & Configuration below. Click the other lesson note tabs if you’re curious.

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Back-lying, mostly knees bent, framed by brief explorations in standing. Investigations of the lower torso, especially as it connects through the legs and feet to the earth. This lesson develops awareness and spaciousness of this "middle" area, and the Tanden (a concept from the martial arts, also known as the lower Dantian) is discussed and sensed.

Study tip: If you can’t find a comfortable way to do the initial movements or configuration of a lesson, it’s ok to skip it for now and go on to another lesson.

Study tip: If you’re really enjoying a movement and want to explore longer, or you just need a break for a while, pause the recording!

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.

Study tip: Directions are always relative to your body. For example, if you’re lying on your back “up” is toward your head, and “forward” is toward the ceiling.

Tech tip: If you have any trouble with the audio player, reboot your device or browser. That solves most issues. If not, please contact us.

Study tip: Comfort first! Carpeted floors usually work well, but it’s great to have an extra mat or blanket nearby in case you need a softer surface in some configurations.

Study tip: Interrupted or don’t have enough time? You can return to the lesson later today or tomorrow. Read how best to continue your learning on our FAQ page.

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LESSS is more: Light, Easy, Small, Slow, & Smooth movements will ease pains and improve your underlying neuromuscular habits faster than any other kind of movement, no matter who you are or what your training is!

Study tip: Many instructions are repeated. If you get a little lost, rest and listen. You’ll often find your way. If you need it, use the 10 seconds back button.

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.

Tech tip: On mobile? Depending on screen size, the audio player appears differently. Try landscape mode or start playback then use your phone’s audio controls.

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Study tip: Complete one movement before beginning the next. You’ll improve faster if there’s enough time between movements that you feel fully at rest.

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

Comfort & Configuration
Curiosities
Context
Related Lessons
Source
Download

Please begin the lesson in standing.

This lesson is long but intended to be moved through in great comfort and ease. Keeping a restful, almost lazy attitude can help. There are several different sections of the lesson, so if you need a break, pause the recording when we begin to do something new. It’s ok even to come back to it later. When you do, lie down, breathe and relax, and scan your contact with the floor, then improvise briefly through what you remember of the lesson so far. Then resume playing the recording.

The workshop description for the evening this lesson was recorded:

Foot pain or arch trouble? Do you experience aches or stiffness in your feet, knees, hips, or lower back? This workshop will use Feldenkrais Awareness Through Movement (ATM) lessons to explore and enhance the use of your feet and their relationship to the rest of yourself. Using your brain’s extraordinary ability to learn more efficient patterns of movement and action when given the right sensory information, you’ll explore:

how a supple, intelligent use of your feet and knees can improve your balance and reduce chronic pain in your feet, legs, and back.
how to feel and find the particular use of your feet that most improves your posture.
how well-organized feet recruit your legs, back, and breath for powerful athletic movements.

This workshop will include ATM lessons in standing and lying (mostly on your back) positions, and discussion of neuromotor learning and the biomechanics of the foot.

This lesson is found in our Miscellaneous Lessons collection and has a lot of different learning contexts on our site.

It appears in two Deep Dives: Supple Feet, Powerful Legs and Better Balance.

It was recorded in a workshop called “Organizing the Feet for Balance, Posture, and Power” and designed as sensitivity training and preparation for the Activating the Arches lesson, but it’s also valuable as a standalone lesson.

If you’re “doing the workshop” at home and going on to Activating the Arches next, you’ll probably want more of a break than the 10 minutes mentioned at the end of the recording. That was just the time until the group came back together for discussion. As long as there are no big stresses, continuing on to Activating the Arches any time today or tomorrow should create a close enough proximity in time for the relatedness of the lessons to carry through as they were intended in the workshop.

Finally, there’s a free sample Zoom video class that’s a mini version of that workshop right here.

Members and Patrons. Learn more or login:

This content is a donor benefit. MEMBERS & PATRONS, please login then use your browser’s back and refresh buttons.

To join the Feldenkrais Project or see all our “thank you” benefits click here.

This content is a donor benefit. MEMBERS & PATRONS, please login then use your browser’s back and refresh buttons.

To join the Feldenkrais Project or see all our “thank you” benefits click here.

Comfort & Configuration

Please begin the lesson in standing.

Curiosities

The workshop description for the evening this lesson was recorded:

how a supple, intelligent use of your feet and knees can improve your balance and reduce chronic pain in your feet, legs, and back.
how to feel and find the particular use of your feet that most improves your posture.
how well-organized feet recruit your legs, back, and breath for powerful athletic movements.

This workshop will include ATM lessons in standing and lying (mostly on your back) positions, and discussion of neuromotor learning and the biomechanics of the foot.

Context

This lesson is found in our Miscellaneous Lessons collection and has a lot of different learning contexts on our site.

It appears in two Deep Dives: Supple Feet, Powerful Legs and Better Balance.

Finally, there’s a free sample Zoom video class that’s a mini version of that workshop right here.

Related Lessons

Members and Patrons. Learn more or login:

Source

This content is a donor benefit. MEMBERS & PATRONS, please login then use your browser’s back and refresh buttons.

To join the Feldenkrais Project or see all our “thank you” benefits click here.

Download

This content is a donor benefit. MEMBERS & PATRONS, please login then use your browser’s back and refresh buttons.

To join the Feldenkrais Project or see all our “thank you” benefits click here.

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6 Comments. Leave new

Laurie
April 22, 2018 7:29 pm

Another great lesson! I was particularly interested in this one as I recently started aikido, and a main focus is moving from the center (tanden). My feet have been hurting from this activity, as well as lots of farm work.
I became aware during this lesson of a holding in my hips that was creating a brace in my whole structure. After the lesson my walking was much freer.
An interesting aside and not a surprise to me or regular ATM folks is that my eyes were wider after the lesson! My eyes were relaxed and softly looking at the horizon as I was walking-instead of looking down which has been a habit of mine.
Feldenkrais is amazing-thank you Nick!

Reply
Diane
April 14, 2019 3:08 pm

I had a profound experience using this lesson. It tapped deeply into both physical and emotional holding patterns. When standing after the lesson, I felt exactly like the after photos from a Rolling or Structural Integration text. Thank you, Nick, for making this work available!

Reply
Julie
October 6, 2019 3:37 pm

At the end of this lesson, I felt more buoyant as I walked and that’s a word I’ve never used to describe my walking. I felt like I was floating, and my whole body felt light and free. As I’ve studied Feldenkrais over the past twelve months, I’ve noticed a spring in my step and a swing in my hips like never before. I can’t wait to carry this buoyancy on my next walk. Thank you again and again!

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Carol
December 30, 2019 5:52 pm

Nick – wonderful lesson!

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Michelle K Wruck
August 23, 2020 10:39 am

I was impressed and surprised by how much of an impact this lesson had for me on the first run through. I felt so well organized across my whole body.

Reply
cyntia gaido
October 15, 2021 8:40 am

Hello Nick, I am from Argentina and I improving my English at the same time I improve my body. I love the way you teach I appreciate the colours of the description of the movements. Thank you very much

Reply