Simple Floor Clock (26 min)

Mostly back-lying, knees bent. (Begins briefly in standing, then sitting on the floor.) Using a mental image of a clock face on your mat, learn to better sense and coordinate essential arcing movements of your pelvis, and how they relate to your whole self.

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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.

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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 – 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 – 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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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.

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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 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 – 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 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 – Technical Difficulties

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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!

Tip 1 – Interrupted?

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As usual, when lying down with your knees bent and feet standing, please allow a comfortable space between your legs.

Check out our Videos about Feldenkrais page for some great imagery of the natural skeletal relationships this lesson is based on.

This audio recording is found in Getting Oriented, our introductory collection of Feldenkrais basics for newcomers (and longtimers looking for a “tune-up”).

It also appears in our Pelvic Clock “Primer”.

This lesson was recorded in a free public workshop celebrating 10 years of Nick’s Twin Cities Feldenkrais classes.

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Feldenkrais Project Patrons can listen to this lesson in its original context, as part of Lessons and Talks from TCF 10 Year Celebration, a 100-minute workshop recording.

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  1. Connie on March 3, 2020 at 2:51 pm

    Nick is certainly right about this lesson being part of the “Feldenkrais Greatest Hits.” I try to do some Feldenkrais every day, even if I don’t have time for a full lesson. The various elements of this Pelvic Clock lesson are often my go-to few minutes of practice.

  2. Beverly Brookman on October 8, 2020 at 12:45 pm

    Thanks Nick! Since I have lumbar (and spine generally!?) arthritis, this was amazing! A gentle gentle way for me to develop awareness of movement.. 2 did widths of pelvis clear yet not painful!! Miracles happen even at 75!!

  3. Simone on August 7, 2021 at 4:37 am

    I struggle with pelvic clock for this reason: should my tailbone at the bottom of my sacrum be pointing to the numbers on the clock? Or should the weight of my pelvis hit each number instead? My brain can’t figure this out!

    • Simone on August 17, 2021 at 5:51 am

      I just did the Navigational Pelvis lesson and feel I now understand the pelvic clock! Your way of guiding is outstanding and i just love my new morning routine. Thank you so much ????????????

  4. Ros on May 19, 2022 at 1:54 am

    Dear Nick
    Thank you for these wonderful free lessons they are so appreciated.
    I am 76 and an artist,The scapular of the painting arm seems to poke down into
    the mat at the start of your lessons and is quite flat at the end Extraordinary and
    feels great. Also I have followed the arch lessons and am full of hope that i will
    always be able to stand at my easel
    With such appreciation
    Love from Ros

    • Nick Strauss-Klein on May 19, 2022 at 3:03 pm

      Lovely! Always a pleasure to assist an artist, and your curiosity about your scapulas will take you far in this work. Thanks for the comment.

  5. Shelley on June 16, 2022 at 11:06 am

    Thanks again Nick for this essential lesson. I have found this lesson so effective when my back feels all stiff and achey. 26 minutes and the spines felks softer, more flexible and just plain happy

  6. Sara on January 18, 2024 at 5:42 am

    This is such a valuable pick-me-up when I need a small desk break and can’t go far. I feel wide awake again.

  7. Gertrude Schmidt on April 19, 2024 at 6:49 am

    It’s so interesting coming back to this lesson once in a while for welcoming the changes in my body, enjoying the roundness of the movements I developed over the 1 1/2 years I’m with the FP now. I can sense this not only in my way of walking, but also recognize the changes in my handwriting, for example.

    • Nick Strauss-Klein on April 19, 2024 at 10:30 am

      Very cool observation! It’s amazing how the whole of our action patterns changes over time.

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