Side Clock: Hips (42m, Patrons)

Side-lying. Uses the image of a clock face on your mat to explore precise movement coordination, developing freedom and skill in the hips, lower back, chest, and more, with nudges toward improvisation. A companion lesson to "Side Clock: Shoulders (and Intro to Hip)". It's recommended to enjoy that lesson first, then experiment with your own improvisations as recommended, THEN try this lesson – though this lesson can be studied on its own.

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.

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.

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 – Complete the Movement

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.

Tip – Lesson names

What’s in a lesson title? Lessons are about an hour unless a shorter duration is shown in the title. Thanks to our donors they’re freely offered unless marked “Patrons” – those are how we thank our Patron-level donors.

Tip – Rewinding

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.

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.

Tip 2 – Social Sharing

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Tip 4 – Padding

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.

Tip 1 – Interrupted?

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.

Browser/device size and audio player

Tech tip: On mobile or tablet? Once you start playing the audio, your device’s native playback controls should work well.

Tip – LESSS is more

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!

Tip – Directions are Relative

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.

Tip – Pause the recording

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!

Tip – What’s New

Community tip: See what Nick and other Felden-fans are interested in right now. Check out What’s New at the bottom of our homepage for recent blog posts and listener comments.

Tip – skip a lesson

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.

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Tip – Comments

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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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This lesson was presented in a standalone live class, but for more context – or if you find it difficult to stay comfortable – try Side Clock: Shoulders (and Intro to Hip) first.

When you’re encouraged to roll your hips backward while lying on your side, it’s not intended that you actively lift the top knee away from the bottom knee. It may lift a little if it does so passively, not with efforts of the leg muscles.

Around ten minutes into the lesson when you’re lying on your right side and you’re asked to “reach down with your left hand and hook the front of your left knee,” your palm rests simply on the left side of the left knee. The fingers reach around the front, below the kneecap.

In the spirit of offering learning options and encouraging your ATM improvisation skills, this lesson purposely uses quite different variations for the two sides. You can create your own additional variations, too! On subsequent listenings you may enjoy any or all of these possibilities:

  • Reverse lefts and rights when I say which side to lie on
  • Try the other side first when I give the choice
  • Pause the recording and play with remembered variations from the other side (for example the “hand-on-the-knee / hand-between-the-knees” can be explored on the other side)
  • Experiments that are entirely your own

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

It also appears in our Pelvic Clock “Primer”.

It was recorded during the Patrons Year in Review + ATM Zoom Event on January 7, 2021. Patrons can view the update and after-lesson discussion here.

Members and Patrons. Learn more or login:

Members and Patrons. Learn more or login:

Got a question for Nick, or a thought about this lesson?

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  1. Michael Keenan on January 30, 2021 at 5:25 pm

    My clock curves at 3 & 9, like a Pringle chip…something fun to play with! Thank you.

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