Difficulty: Average Challenge
58m
Secrets of the Seated Twist
Side-sitting, back-lying, and side-lying. Beginning and ending with classic Feldenkrais explorations of twisting while side-sitting on the floor, this lesson is designed to make side-sitting more accessible, and to free your torso and hips. Alterations – including chair-seated – are discussed, and long lying down portions of the lesson reveal how folding and arching can improve turning and twisting.
60m
Freeing the Shoulders by Rolling the Arms (Patrons)
Mostly back-lying, arms in a "letter T" position. Improving the function and mobility of the shoulders by connecting them more skillfully with the chest, spine, and head. Particular attention is given to the neck and to the spine between the shoulder blades.
58m
Finding Sensations of Not Shortening (Patrons)
Side-lying and front-lying with optional rolling, framed by brief standing explorations. Movement riddles for the chest, shoulders, neck, spine, and legs are presented in a focused context of lengthening. Uses sensory images of the five cardinal lines of the body, breathing, organizing the “core,” and expanding into the support surface to create opportunities to sense and inhibit unnecessary shortening. Begins with a summary of what we're exploring.
58m
The Power of Prone: Twisting on Your Belly
Designed to be as accessible as possible, this lesson uses frequent back-lying rests and auxiliary movements to help listeners find more comfort, ease, and learning value while prone. Moving with awareness while lying on your belly can lead to unique benefits for the spine, chest, shoulders, and neck, as well as improvements for posture and breathing. NOTE: Be sure to read the Comfort & Configuration tab.
60m
Self-Hug, Embracing Our Differences (Patrons)
Back-lying, often knees bent. Learning to gently roll the head, shoulders, and chest from side-to-side while skillfully differentiating other parts of the body, especially the legs and pelvis. Explore how we constantly reconfigure our internal organization in order to keep a part of our body unmoving in relationship to the outside world. NOTE: helpful photos in the Comfort & Configuration tab.
60m
Dynamic Balance: Stability Through Suppleness (Patrons)
Framed by brief explorations in standing, this mostly side-lying lesson presents gently de-stabilizing movements of the head and legs to help you explore and improve your balance in a supple, whole-self way.
57m
Rib Basket, Shoulder Cloak (Patrons)
Framed by brief standing explorations of breathing and walking, this mostly back-lying lesson is designed to improve differentiation of the ribs and shoulders, and to improve their integration with functional movements of the arms, legs, hips, spine, and head. Uses a fascinating constraint of precisely relating the scapulas to the plane of the floor.
58m
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 image. Small movements in an unusual configuration of the legs create a precise, gentle challenge designed to promote new awareness and choices for our hip joints, pelvis, and lower back (along with everything else).
58m
Side-Bending with Listening Hands, Connecting Legs and Head (Patrons)
Side-lying. Using your own soft, listening hands to help integrate your head, hips, and legs with an increased awareness and suppleness of your ribs.
42m
Side Clock: Hips (42m, Patrons)
Side-lying. Uses the image of a clock face on your mat to explore precise movement coordination, developing freedom and skill in the hips, lower back, chest, and more, with nudges toward improvisation. A companion lesson to "Side Clock: Shoulders (and Intro to Hip)". It's recommended to enjoy that lesson first, then experiment with your own improvisations as recommended, THEN try this lesson – though this lesson can be studied on its own.