Folding, Foundation, and Feet
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.
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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.
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: Many instructions are repeated. If you get a little lost, rest and listen. You’ll often find your way. Or use the rewind button on the page or your mobile device.
Study tip: Wear loose, comfortable clothes that are warm enough for quiet movement. Remove or avoid anything restrictive like belts or glasses.
Tech tip: On mobile or tablet? Once you start playing the audio, your device’s native playback controls should work well.
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: 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.
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: 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: 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: 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.
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