Donor Benefits (login)   |   Join the Project (new donor account)   |   I'm not sure (account help)
Join our email list and download free lessons

Rolling to Sitting, and Beyond

Recorded live in a Feldenkrais Awareness Through Movement (ATM) class, the lesson below is copyright Nick Strauss-Klein, for personal use only. This and all our audio lessons are 100% donor-supported. Read this before you begin for practical tips and your responsibilities, and check out Comfort & Configuration below. Click the other lesson note tabs if you’re curious.

Tried it, liked it? Join the Project as a Member or Patron! You’ll ensure the sustainability of this site while enjoying our donor benefits. To keep up with new and featured free lessons and other Feldenkrais Project news join our email list.

MEMBERS & PATRONS: To access the Source and Related Lessons tabs below, please login then use your browser’s back and refresh buttons.

How do we get off the floor? This lesson explores the path from lying on your back to sitting up, and getting back down again, organizing the torso and limbs towards a smoother, simpler, more pleasurable transition. These movements are also powerful organizers for improving upright posture.
  • If you struggle with rolling because of vestibular difficulties such as vertigo, dizziness, or nausea, please proceed very cautiously. You might do some or much of the lesson in your imagination, or perhaps skip this lesson for now.
  • This lesson requires a lot of floor space. Lying on your back and extending your arms fully out to the sides will show you the required space pretty well, though a little more than that is nice if possible.
  • If you need head support for comfortable resting you should of course start with it. You may find as the lesson unfolds that you need or want less. Experiment!
  • If you find difficulties that don’t ease as you get into the lesson, perhaps go back to the beginning of our Learning the Limbs, from the Center collection and get more familiar with the two Connecting Shoulders and Hips lessons, then return to this lesson.

This lesson can help to make a direct connection from all our Feldenkrais studies on the floor up into our upright lives. It’s lovely to move through the different positions and relationships with gravity that life requires of us easily and gracefully. Here’s a chance to practice. Please continue to explore the how of your day-to-day transitions between lying, sitting, and standing. Any of them can become a mini ATM lesson, given a little time and curiosity.

This lesson is found in the collection called Learning the Limbs, from the Center. It also appears in our Rock & Roll! (and Rotate) Deep Dive.

Like most of our lessons, this one can be studied out of context, but you may find additional learning value by approaching it in the order of the collection it’s in. It particularly benefits from familiarity with the Connecting Hips and Shoulders lessons that precede it.


Members and Patrons only. Please login or join the Project to download this lesson’s MP3 file.


Members and Patrons only. Please login or join the Project to view Nick’s comments about sources he used while developing this lesson.


Members and Patrons only. Please login or join the Project to view related lesson titles and links.

Comfort & Configuration
  • If you struggle with rolling because of vestibular difficulties such as vertigo, dizziness, or nausea, please proceed very cautiously. You might do some or much of the lesson in your imagination, or perhaps skip this lesson for now.
  • This lesson requires a lot of floor space. Lying on your back and extending your arms fully out to the sides will show you the required space pretty well, though a little more than that is nice if possible.
  • If you need head support for comfortable resting you should of course start with it. You may find as the lesson unfolds that you need or want less. Experiment!
  • If you find difficulties that don’t ease as you get into the lesson, perhaps go back to the beginning of our Learning the Limbs, from the Center collection and get more familiar with the two Connecting Shoulders and Hips lessons, then return to this lesson.
Curiosities

This lesson can help to make a direct connection from all our Feldenkrais studies on the floor up into our upright lives. It’s lovely to move through the different positions and relationships with gravity that life requires of us easily and gracefully. Here’s a chance to practice. Please continue to explore the how of your day-to-day transitions between lying, sitting, and standing. Any of them can become a mini ATM lesson, given a little time and curiosity.

Context

This lesson is found in the collection called Learning the Limbs, from the Center. It also appears in our Rock & Roll! (and Rotate) Deep Dive.

Like most of our lessons, this one can be studied out of context, but you may find additional learning value by approaching it in the order of the collection it’s in. It particularly benefits from familiarity with the Connecting Hips and Shoulders lessons that precede it.

Download

Members and Patrons only. Please login or join the Project to download this lesson’s MP3 file.

Source

Members and Patrons only. Please login or join the Project to view Nick’s comments about sources he used while developing this lesson.

Related Lessons

Members and Patrons only. Please login or join the Project to view related lesson titles and links.

We all thrive when more people are doing more Feldenkrais. Please share this resource!

12 Comments. Leave new

  • Nicole Laliberté
    August 6, 2019 10:33 am

    OMG the “Oye Vay Position” had me laughing so hard I eventually (after I could stop laughing) had to get up and “rewind” the mp3 because I had missed the directions that followed! I will forever refer to you and your description when teaching this lesson – thank you!

    Reply
    • Nick Strauss-Klein
      August 9, 2019 11:27 am

      Yay! It’s so lovely when imagery connects and adds to the joy of study! Thanks for sharing.

      Reply
  • hello nick, what’s the source of this lesson? i am feldy practitioner in Spain. I really appreciate your work. thanks

    Reply
    • Nick Strauss-Klein
      October 4, 2019 2:09 pm

      Since all our primary lessons are available to all our listeners, and our site is 100% funded by donation, access to lesson source notes is one of our incentives to donate and support the Feldenkrais Project. I hope you’ll consider joining the Project! Logged in donors will find the lesson source for every lesson in the blue tab titled “Source”, underneath each lesson’s audio player. Source notes are one perk among many other benefits for donors.

      Reply
  • As I did this lesson my cat shared the floor with me. She was a bit annoyed that I kept rolling into her. Early in the lesson when I was rolling to sit and feeling quite pleased with coming to sit, just as I raised my head I caught sight of my cat. She rolled her back legs into the air, legs akimbo, back paws relaxed. Then, perfectly differentiated she rolled her front paws off the floor front legs stretched over her head, arched her back and rolled to the other side. One trial learning.

    Reply
  • Awesome, freeing lesson. So interesting after a wrist and shoulder fracture over a year ago to see how I can allow more movement to all of me. Great lesson.

    Reply
  • Because I have COPD, I noticed this lesson really relaxed my breathing. Sweeping the arms down and then up over my head while still on the floor made me feel like an angel. Blessings to you and thank you.

    Reply
  • Joan Oliver Goldsmith
    May 1, 2021 4:04 pm

    With the nodding and using the eyes with and counter to the movement–I find that the only way I can do this sort of thing and not tense up is to turn each position into one position rather than two. Put flashlights in the eyes and chin, make an X when nodding up and then a V when nodding down. if that makes any sense.
    Super practice. Did it in the living room the second time where there was lots of room to sweep the arms. Very Martha Graham-ish movement.

    Reply
    • Nick Strauss-Klein
      May 3, 2021 2:45 pm

      Yeah, it’s fun to have room for this one! And as always, improvising around the directions and finding a comfortable way to do it is the name of the game. I wouldn’t be surprised if next time you play with something similar you find new ease with it.

      Reply
  • I found a new way to think of the eyes and head moving in opposition. I sat on the lounge with my glasses on to read the comments and as I nodded my head down I looked up over the top of my glasses and as I nodded my head up I looked down at the bottom rim of my glasses.

    Reply

Leave a Reply

Your email address will not be published.

Fill out this field
Fill out this field
Please enter a valid email address.

 

Menu

NOTE: Due to a technology change emails sent to us between June 30 & July 2 may not have been received. Contact us to resend.