Simple Self-Hug

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Part of our Getting Oriented collection. Click the Context tab below for other study contexts. 

Back-lying, one or both knees bent. Embrace and gently cradle yourself in our simplest version of this beloved ATM lesson. Melt tension and find more ease and comfort for your shoulders, chest, neck, spine, pelvis, and breathing.

Most Accessible  back-lying 

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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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Please follow the comfort directions given for the first embrace throughout the lesson: always hug yourself gently, in a way that’s comfortable for both your shoulders.

If hugging closely enough to reach your shoulder blades causes any strain, loosen your embrace. Asymmetrical hugs welcome: it’s ok if one arm needs to hug much more loosely than the other.

Don’t worry if you have moments of left/right confusion, especially when doing this for lesson the first time. Focus on the quality of the embrace and movements. The hugging and cradling movements will soon make sense, and left/right mix ups won’t matter much in the end.

For most of the lesson you’ll have one knee bent, foot standing on the floor. Though your knee may sway a little from side to side as you roll your shoulders and chest, don’t tip it far or push the floor with your foot.

After you’ve done the lesson once or twice, on subsequent listenings feel free to do the final shoulders and hips “walking up and down your mat” variation using your less familiar self-hug (with the other arm “on top”).

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

It’s also a great intro to collection #4, which starts with an expanded version of this lesson.

And this lesson kicks off two Deep Dive courses: Rock & Roll (and Rotate) and Shoulder Cloak, Rib Basket, Sliding Sternum.

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10 Comments

  1. Sara Firman on December 22, 2022 at 12:41 pm

    Thank you so much for adding this short version … definitely a ‘go to’.

    Reply
  2. Pauline donohoe on December 22, 2022 at 5:47 pm

    Hi Nick. Thank you once again for this lesson. I really like this shorter version. I’ve noticed with the feldenkrais lessons lots of changes in my posture. My shoulders used to turn in, in a sort of crouched over position. Now they are straight for the first time ever. I’m 70 years now. I had a short walk to our local park after this lesson and found I’m not waddling or having to lean forward. This is a real blessing. Thank you

    Reply
    • Nick Strauss-Klein on December 23, 2022 at 8:49 am

      That’s an amazing story! It’s such a pleasure to share this method and hear back from listeners about changes in lifelong habits. Follow those new pleasures closely, and they’ll keep growing!

      My personal “ah-ha!” realization after I got familiar with Feldenkrais 20 years ago was what I call the “positive snowball effect”: when a new way of moving feels pleasurable and free, simply making time and quiet in my life to notice, enjoy, and play with it often leads to unlocking the same ease and skill in more and more activities.

      Reply
  3. Pauline Donohoe on December 23, 2022 at 3:33 pm

    Hi Nick. Thank you for your encouraging reply. I like the way you describe the unlocking the same ease in other activities. Awareness and discernment is so important of how we move through life. Thank you. I’m looking forward to mdoing my next lesson today. Warm regards Pauline

    Reply
  4. Lauri on March 4, 2023 at 10:35 am

    Thank you so much for this lesson Nick! It is a perfect Saturday morning, “sort-out-the-kinks from a stressful week” lesson, it got my spine moving, connected to be with my self, and now I’m ready for a wonderful weekend!

    Reply
  5. Gertrude Schmidt on March 25, 2023 at 2:40 am

    It was nice to read all those comments – today it’s a Saturday morning and I come love to come back to this lesson once in a while. After experiencing so much changes in using my body it helps me to relax and enjoy new sensations.

    Reply
  6. Pradnya on June 6, 2023 at 5:06 pm

    This is the first time I have done this lesson and it felt wonderful. I really enjoyed the playfulness of it towards the end.Thank you Nick.

    Reply
  7. Anna on August 19, 2023 at 1:10 pm

    This was pretty uncomfortable, I have had long term issues with my shoulders as I have spent too many years in front of a computer (not any more). But afterwards I felt very good. I likely should do this class often but do the movements much smaller than I did now the first time. I will also try other shoulder classes. These are great stuff and my plan is to fully heal 🙂

    Reply
    • Nick Strauss-Klein on November 3, 2024 at 7:26 am

      Fantastic! Yes, next time with even smaller and gentler movements, and you’ll probably feel even better than the first time! This lesson is a great antedote for those of us who have spent too much time in front of computers.

      Reply
  8. Luisa on August 19, 2025 at 9:01 pm

    Beautiful lesson. A lot of fun. Larger and smoother contact with the floor at the end. Improved posture afterwards. Awareness of how the posture was before. Thank you!

    Reply

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