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 movement image, the pelvic clock. Small movements in unusual configurations of the legs create a precise, gentle challenge designed to promote stability, awareness, and function for the sacrum, sitbones, hip joints, pubic symphysis, 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.

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We offer over 50 free lessons, but this one's just for Patrons. You can learn about it in the free lesson notes and comments below. To access the audio, join The FP at the Patron level. 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 hip joints are free to shift and help with the movements of your pelvis.

When you begin exploring a smaller clock with your legs long, it’s easiest if you allow your legs to move gently as needed, and frequently relax toward a more rolled out position. In some of the movements you’ll make you’ll find your knees soften or even bend out slightly like frog legs. It’s much more difficult if your feet and knees point directly at the ceiling while you move your pelvis with your legs long. With your legs like that, your hips are not as available to help create 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 Patron Treasures, our exclusive collection of lessons for Feldenkrais Project Patron-level donors.

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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4 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 !!

  3. Julian on September 25, 2024 at 6:12 am

    The feedback gained trough touching the pubic bone helped a lot to “see” something new. The internet might bring a whole new dimension to feldenkrais. Thanks!

  4. Sara on January 31, 2025 at 11:15 am

    I appreciate the way we work with asymmetry in order to feel what true balance would be. A sensation of width and warmth across my sacrum now.

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