Sensing Stability: The Sacral Clock (Patrons)

Framed with explorations of dynamic stability in standing, this back-lying lesson is a play on Moshe Feldenkrais' most famous image. Small movements in an unusual configuration of the legs create a precise, gentle challenge designed to promote new awareness and choices for our hip joints, pelvis, and lower back (along with everything else).

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 – 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!

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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.

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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.

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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.

Browser/device size and audio player

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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 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 – Technical Difficulties

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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 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 – 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!

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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Safety first as always: during the standing parts at the beginning and end of the lesson the “little shoves” you’re asked to imagine receiving should be minimal and completely safe. Please glide back to center after each “nudge” as slowly as you wish.

You may wish to have a roller or rolled up towel nearby for under your knee(s) if it makes it easier to do the legs-lying-long parts of the lesson.

All lying down parts of the lesson are done with comfortable space between the legs, at least the width of your hips whether your legs are long or your knees are bent, so your loosely resting legs and hips are free to shift with the movements of your pelvis.

The resources mentioned in the recording, which I sent by email after class: a link to an article with my favorite graphic of sit bones. And here’s the Wikipedia pubic symphysis entry with lots of pictures and info.

This lesson is found in Patrons Monthly, our collection of lessons exclusively for Feldenkrais Project Patron-level donors, with one or more new lessons added every month.

It’s also in three Deep Dives: Better Balance and The Pelvic Floor: Less Is More and our Pelvic Clock “Primer”.

Audio was captured during a live Zoom class on November 10, 2020, then edited for flow and clarity. This class was part of our Sensing Stability themed lessons.

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Members and Patrons. Learn more or login:

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2 Comments

  1. Lorraine on July 18, 2021 at 12:29 pm

    This lesson was so interesting to do. I feel renewed interest in the pelvic clock and what it reveals about myself.

  2. Claire Gunn on December 29, 2022 at 4:47 am

    Thank you. This led me to places that felt central to the holding of unnecessary tension. Thank you for suggesting alternatives for comfort, it allowed me to access all variations eventually. And the eyes of the sit bones will forever be able to see too !!

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