Free While Constrained: Quiet Head, Twisting Spine (Patrons)

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.

Questions? Am I doing it right? How do I study if I don’t have an hour? How often should I study? I can’t get comfortable – what should I do? See our FAQ!

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.

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

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.

Project tip: Try the share button near the lesson title above, and help us on our mission to spread the life-changing benefits of Feldenkrais study as widely as possible!

Lesson access: Thanks to our donors, our lessons are freely offered unless the title ends with (Patrons) – those are how we thank our Patron-level donors. Lesson duration: If you don’t see a duration listed with a title, it’s a regular hour-long class.

What’s New? At the bottom of our homepage you can find all our news, newest lessons and courses, and current comments, questions, and discussions with listeners.

How to find lessons and courses: Use the checkboxes and advanced options on our Lesson Search to apply powerful filters. Alternatively, try Searchable User Comments or our Birds Eye View.

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

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.

Join the Project! Members and Patrons see streamlined lesson pages, enjoy My Journey (marking lessons played  saved  and “faved” ), and can access the Related Lessons tab below.

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: 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.

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: Our homepage is our content guide for newcomers. You can always get there by simply clicking our logo at the top left of any page on our site.

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 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.

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.

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