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Rolling with Length

Back-lying with one knee standing, and front-lying. Rolling over a long, spacious, breathing side, with plenty of room to improvise.


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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 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 – 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 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 – 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 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 – 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 – 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.

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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 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 2 – Social Sharing

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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 – 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 – 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.

  • You’ll need space to roll over during this lesson, at least the full width of your wide open arms as you lie on your back.
  • There are a few references to “last week,” but this lesson can be studied on its own, and it recaps everything that is referenced from the prior class. If it feels like it’s going a bit “fast,” it may be helpful to pause the recording to rest longer, or play with a step you are enjoying particularly.

This lesson is found in our Miscellaneous Lessons collection. Like most of our lessons, it can be studied out of context, but it also appears in our Rock & Roll! (and Rotate) Deep Dive.

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Members and Patrons. Learn more or login:

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

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  1. amira on July 7, 2019 at 6:32 am

    this is a very special lesson. thank you Nick.
    the moment the head movement is freed for new possibilities is strong , yet very elusive.
    looking forward to revisiting as things unfold ..

  2. Robyn du Chateau on March 10, 2020 at 11:16 pm

    Thanks Nick I have taught this after the self hug lesson and fits in very nicely . People loved this and the miracle of rolling effortlessly ….

    • Nick Strauss-Klein on March 11, 2020 at 10:06 am

      Interesting that you followed Self-Hug with this. I’ve been thinking for a long time I’d like to integrate this lesson into the Freeing the Spine, Chest, Shoulders, and Neck series. But I was thinking after #4, Softening the Ribs. Maybe it’s better after Self-Hug. I’ll keep pondering this. Let me know if you do too! Thanks.

  3. Ed Soon on April 13, 2020 at 8:17 am

    It was so pleasurable to roll and I was like a baby again. Thank you!

  4. Lorraine on October 19, 2020 at 4:47 pm

    This is the second time that I have done this lesson. The first time was satisfying but this time more so. One lazy lengthening movement initiating an even lazier roll. Such a great lesson, made happier by a sense of achievement in finally making something, that I initially found challenging, soothing.

  5. on November 16, 2020 at 2:10 pm

    I have struggled to initiate the rolling with one leg while lying on the belly and noted how automatically I have tensed the belly muscles. As I have tried to relax my belly and tried to work only with one side of my back, the rolling to my back suddenly became light, it was an amazing easy feeling. Thank you Nick!

  6. Eileen Szabo on November 13, 2022 at 8:02 am

    What a wonderful lesson! A great pace supporting the movements so well as things smoothly moved and rolled from side to side. I also really love your use of language and images, helping to create the movements and do them effortlessly and expressively, which consequently changes the quality and experience of the movement . Thank you, Nick !!!!

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