Supple Ankles, Shifting Pelvis (32m, Patrons)

Framed by explorations in standing, this mostly back-lying lesson explores how improvements in the sensitivity and function of the ankles and feet relate to movements of shifting and turning the hip joints, pelvis, spine, and chest.

Most Accessible  back-lying 

32m
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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 – 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!

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.

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 – Comments

Project tip: Leave a lesson comment below! It’s a great way to give feedback or ask a question, and it helps google find us so we can achieve The Feldenkrais Project’s vision!

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 – 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.

Tip – Technical Difficulties

Tech tip: If you have any trouble with the audio player, reboot your browser. That solves most issues. If not, please contact Nick.

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 – 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 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 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 – 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 – What’s New

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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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  • Comfort & Configuration
  • Context
  • Related Lessons
  • Source

When you’re asked to put your hand on the side of your pelvis in a lying down position, if it’s awkward to move with it there you can simply touch the other side of the pelvis with the other hand to help you sense and feel the movement of the pelvis in space.

This lesson is found in Patrons Monthly, our always-growing collection for Feldenkrais Project Patron-level donors.

It also appears in our Supple Feet, Powerful Legs Deep Dive.

It’s the audio from the very first Zoom lesson I taught back in 2019, before I learned how to integrate my best sound equipment – hence the lower audio quality.

Members and Patrons. Learn more or login:

Members and Patrons. Learn more or login:

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13 Comments

  1. lasquilt@gmail.com on March 10, 2021 at 10:12 am

    Love this one Nick – thank you! The short ones are great for tucking into when there is not a big chunk of time available, and this one is spectacular, packed with mega-awareness and translates directly to everyday functional movement,

    Reply
  2. Lorraine on March 29, 2021 at 4:03 pm

    I was struggling with one of the Alexander Yanai lessons (276) and after doing this lesson returned to Moshe’s standing exploration that included similar parts of the body and it came together. Thank you for bridging the demands of Moshe’s lessons and my learning readiness.

    Reply
  3. evelyn davis on September 9, 2021 at 3:20 am

    I did this lesson because i thought it was the one that was recommended for people who find it hard to stretch their legs out while lying on their backs. Now i can’t find that introductory bit… and it obviously wasn’t this lesson… but it DID help… something softened in the process… and i definitely felt the difference when i started walking around the house. i shall repeat this one. I would, however, like to find the one that was recommended for people who find it hard to lie on their backs. hip and knee are a tad reluctant on the right side… it’s not very relaxing…

    Reply
    • Nick Strauss-Klein on September 9, 2021 at 7:15 am

      Great, yes, most lessons should help with getting more comfortable lying on your back, but it sounds like you were looking for our homepage! Our first lesson collection, the Getting Oriented series, should help improve this, especially the first lesson. Also the first lesson of the collection called Lessons for Standing, Walking, and Running.

      Reply
  4. Carly on December 19, 2021 at 9:36 am

    With having a 4 month old baby, I really appreciate these shorter lessons as I am able to easily fit them into my day! Would love to try more short lessons : ). Thank you!

    Reply
    • Nick Strauss-Klein on December 19, 2021 at 11:36 am

      As of right now for short lessons we’ve got 11 in Patrons Monthly and 8 in Getting Oriented. I’m hoping to add several more soon – there’s a lot of interest! Thanks.

      Reply
  5. Ileana Vogelaar on February 17, 2022 at 2:11 pm

    Thank you Nick.
    I am joining the chorus liking some shorter lessons.
    Are you still taking suggestions for future lessons ?
    This lesson, maybe called
    TWO CIRCLES
    On the back, arms in a circle overhead
    Legs in a diamond/ circle like

    Would be great to have you teach it .

    Reply
    • Nick Strauss-Klein on February 21, 2022 at 4:37 pm

      Thanks for the ideas! I am plotting more short lessons to come, and I’ve made a note of this lesson request.

      Reply
  6. Nigel Atkinson on July 7, 2023 at 10:02 am

    I have just been overcoming the challenge of walking without false (shoe) insteps that I had used for the last 8 -10 years to overcome difficulties post achilleas tendonitis and I am finding this group of lessons so useful for finding flexibility but also a softening of movement and soft control.

    I had done these lessons before but each time is such a new experience. I like the way you have structured the development from one lesson to the next.

    Thank you so much.

    Reply
    • Nick Strauss-Klein on July 7, 2023 at 3:51 pm

      Fantastic to hear! Yes, the Deep Dives are really designed to help your learning accumulate from lesson to lesson.

      Reply
  7. Sara Firman on July 27, 2023 at 3:53 pm

    Recovering from ‘going over’ (sprain) on the left side of my left foot … this exploration was a profound way of working with some minor protective compensation. Went easy and can now feel a lovely warmth in my foot and calf on the left.

    Reply
  8. Leslie Renquist on October 16, 2024 at 1:09 pm

    Hi !!!
    just finished Supple Ankles Shifting Pelvis, you mentioned another lesson during this lesson focusing on the fidbula and the arch for study-can’t seem to find it, maybe I’m not searching it correctly? Love your lessons.
    I’m a bodyworker and several years back added 2 years of the Feldenkrais training to my education,-found it very beneficial. Didn’t finish the training for different reasons so I don’t call myself a Feldenkrais practioner but I refer my clients to your site and love the fact that I am keeping myself working with the addition of you lessons.
    Thank you for providing your work on line.
    Leslie Renquist

    Reply
    • Nick Strauss-Klein on October 17, 2024 at 5:35 am

      Thanks for commenting! This is all great to hear. The lesson I’m referring to about the fibulas and arches of the feet is Activating the Arches.

      Reply

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