Two Sitbones, Two Sides of the Pelvic Floor (31 min, Patrons)
Chair-seated. Get to know your sitbones (illustration in the Curiosities tab), then sense that you have two diaphragms, and discover more awareness and control of your pelvic floor through gentle weight shifting experiments. Feldenkrais lessons for the pelvic floor can be very helpful if you have concerns about continence, digestion and elimination, or sexual function. They also typically benefit breath, balance, and walking, and more.
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 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 – 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 – 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 – 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.
Browser/device size and audio player
Tech tip: On mobile? Depending on screen size, the audio player appears differently. Try landscape mode or start playback then use your phone’s audio controls.
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 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 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 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 – 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!
While we offer 52 free lessons, this one's just for our Patron-level donors. You can preview the lesson notes and comments below, but to access the audio you’ll need to join The FP as a Patron. Learn more
Got a question for Nick, or a thought about this lesson?
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Shorter lessons for the pelvic floor really works for me. I love the slower pace and the ’less’ of it.
More of this please. Thanks so much
Glad you liked this! I agree. I felt the same sense as I reviewed our full-length pelvic floor lesson recently. Shorter options coming soon!
Great lesson! Thanks! So important to tune into the tension in our pelvic floor that we do not know we have!