Periscope 2 (Patrons)

From our Legacy and Alternate Lessons collection. Other ways to study this material are in the Alternate Version and Related Lessons tabs.

Side-lying, using the arm like a periscope to improve the use of the shoulder, and learn about and integrate the function of the whole shoulder structure with the neck, chest, spine, pelvis, and legs. Also develops relationships with the eyes.

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 – 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 – 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 – 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 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 – 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 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.

Tip – Comments

Project tip: Leave a lesson comment below! It’s a great way to give feedback or ask a question, and it helps google find us so we can achieve The Feldenkrais Project’s vision!

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!

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 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 2 – Social Sharing

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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.

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 – 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 – Technical Difficulties

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

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!

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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Please rest on your back, even pausing the audio, as often as needed. One of the reasons this is an alternate version is that I didn’t cue enough rests.

Please have a bath towel nearby to fold for head support for this and all side-lying lessons as needed. As the lesson progresses you may find you need and perhaps want less support.

This lesson is found in our Legacy and Alternate Lessons collection.

Like most of our lessons, this one can be studied out of context, but it also appears in our Deep Dive course called Shoulder Cloak, Rib Basket, Sliding Sternum.

Members and Patrons. Learn more or login:

Members and Patrons. Learn more or login:

This is an alternate teaching of The Periscope, from our Lessons for Freeing the Spine, Chest, Shoulders, and Neck collection.

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

Use the comments section below! Public comments build our community and help search engines find us.



  1. bonnie angelie RN GCFP BFL teacher on August 1, 2015 at 4:58 pm

    hi nick, your ATM’s are very creative, your pacing and hints are good and different than others. i’m appreciative and will have some discretionary funds soon to contribute.
    you’re very gracious for making it optional and leaving the amount up to me.
    bonnie, tucson az

    • Nick Strauss-Klein on August 7, 2015 at 10:53 am

      Thanks! I’m glad you value the lessons and the donation model. Please help me spread the word about this resource!

  2. Carol Beck on April 30, 2018 at 6:31 am

    Great class! Another check is on the way. Thank you for being so generous and competent.

    • Nick Strauss-Klein on April 30, 2018 at 8:21 am

      Thanks so much. With your help we’re doing our best to get more people studying Feldenkrais!

  3. Sara Firman on July 26, 2023 at 11:16 am

    Am really beginning to discover how much mobility there can be in my shoulder blades when I let collarbones and sternum get involved. Self-massage!

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