Rolling and Hips Like a Baby (Patrons)

Back-lying. Free your hips, shoulders, chest, and back as you explore rolling and weight shifting. Designed to help you add suppleness to your movements, expand your mental image of rolling in internal and external ways, and peek into the developmental neurological value of rolling and the substantial improvements available to most adults.

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 – 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 – 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 – 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 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 – 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 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 – 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 – 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 – 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!

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 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

Project tip: Try the social buttons below. Please help us to achieve our vision: spreading the life-changing benefits of Feldenkrais study as widely as possible!

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 – Join!

Join the Project! Members and Patrons see streamlined lesson pages, and can access My Journey (the and above), and the Related Lessons tab below.

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.

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

If you are a Patron, please log in:

Emphasized later in the lesson but true from the beginning, too: whether you’re lying with legs long, knees bent, or knees over your chest, please allow a comfortable distance between your knees and feet. They never need to be held close together in any back-lying position in this lesson.

One student wrote in the Zoom chat after this lesson “Delicious! I would call this the Cinderella lesson, from cinder blocks to cylinders!” This fantastically useful comment – which says so much about improving rolling – gets mentioned in next week’s lesson, Side-lying Twisting, and Rolling Recap (Patrons).

This lesson is found in Patrons Monthly, our growing collection of new lessons for Feldenkrais Project Patron-level donors, one or more added every month. It also appears in our Rock & Roll! (and Rotate) Deep Dive.

Audio was captured on my offline professional equipment during a live Zoom lesson on May 12, 2020, then edited for flow and clarity.

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?

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



  1. c j on August 14, 2020 at 3:13 am

    Wow, what a wonderful lesson. Thanks Nick

  2. Chris Sigurdson on August 14, 2020 at 9:18 am

    I’ve been away from lessons for awhile. Busy with other physical activities. Your message intrigued me and I did this one. It was exactly what I needed to integrate and relax all my recent muscle activity. So totally pleasant and fluid. My new go to lesson. Thanks.

  3. Hazel Rudich on August 14, 2020 at 1:54 pm

    Many sensations reminding me of decades ago in my crib. Lovely lesson

  4. chris andersen on August 16, 2020 at 12:02 pm

    Super soothing. Just the pleasure I needed after a lousy night of sleep. Very grateful for this huge support in my life.

  5. Mila on September 20, 2020 at 12:14 am

    Wonderful lesson! Can’t wipe the grin off my face as I enjoyed myself so much. Thanks, Nick.

  6. Cheryl Mahin on September 21, 2020 at 9:59 am

    I’ve been outside and away from Feldenkrais . Appreciated the mindfulness it requires to follow the movements and to imagine them. Thanks Nick

  7. Lauri Dippel on September 24, 2020 at 10:41 am

    Hi Nick – This one is terrific, as usual- and a lot of fun! A perfect companion to
    “Legs As Free As A Baby’s” . Thanks for the great work!

  8. cyntia gaido on February 17, 2022 at 12:30 pm

    Beautiful lesson!! The rolling of the head, the shoulders, the pelvis, the hips, the spine, playing with gravity sensing the body as one throw the movement. Thank you very much.

  9. Katherine Wheeler on December 26, 2022 at 4:24 pm

    Another wonderful lesson. I always come away feeling like I’ve had a full body massage. The fibromyalgia takes a backseat and I get on with my life. Thank you so much for guiding me into using my body and mind to allow myself to heal, reset and rebalance. Life changing.

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