Difficulty: Average Challenge
71m
Workshop: Stretch Without Strain (Patrons)
This full workshop recording presents two short talks and two lessons on the theme of Stretch without Strain. Patrons can listen to the full, uninterrupted workshop on this page. All users can access the separate, edited tracks in our Getting Oriented collection.
53m
Freeing Your Breath and Spine: the full-length edit (Patrons)
Various positions, first half back-lying. Experiments with the verticality and 360 possibilities of the breath mechanism, leading it toward greater freedom and adaptability. Along the way, imaging and prompting a more supple, supportive spine. Uses what the Feldenkrais community calls “paradoxical breathing.”
TIMESTAMPS:
• 0:00 Lesson: Freeing Your Breath and Spine
• 37:00 Discussion: effects of coughing, and the problem with breathing any "right" way
• 39:00 Additional ATM explorations
98m
Workshop: TCF 10 Year Celebration (Patrons)
A public workshop celebrating 10 years of Nick's Twin Cities Feldenkrais classes at the St. Paul JCC, suitable for newcomers and long-timers alike. The first of the three lesson recordings is only available here.
62m
Reaching, Twisting, and Gazing Smoothly (Patrons)
Side-lying, learning to reach, turn, twist, and roll effortlessly by improving integration of the rotation functions of the axis (head, spine, and pelvis) with movements of the hands, arms, shoulders, chest, breath...and eyes! The Curiosities tab has notes from an introductory discussion with the students before this lesson was recorded.
61m
Effortless Arms and Shoulders (Patrons)
Side-lying, arm extended toward the ceiling. Sensing, organizing, and expanding effortless movements of the arm and shoulder by integrating them with the whole self, with particular attention to imagery of lengthening the torso. Learning to sense the gravitational plumb line and its neuromusculoskeletal relationship with ease and effort.
62m
Stepping Down, with a Bias (Patrons)
This mostly side-lying lesson explores the relationship of our natural spinal bias with our uprightness. It's designed to help us clarify and harness the fine movements and wonderful sensitivity and power available throughout our spine as we step down. "Stepping down" is how we organize ourselves to deliver force through our legs as we stand, balance, walk, and move in all upright activities.
33m
Finding and Using Your Spinal Bias to Step Down (33m, Patrons)
Framed by brief explorations in standing, this mostly side-lying lesson helps you discover your primary spinal bias. You’ll explore how a refined awareness and conscious use of your spine’s natural bias can improve how you send your foot out into the world in all upright activities.
63m
Spine and Chest Side-Bending, Lengthening Limbs
Framed by standing explorations of how we shift weight onto one foot, this mostly back-lying lesson (often one or both knees bent) is designed to free the torso and improve awareness, suppleness, and integration of lateral movements of the spine and chest in walking. Includes explorations of sensing and initiating movement from the spine.
65m
Walking with Your Sternum (Patrons)
Back-lying, often knees bent. Learn how preparatory movements for taking a step involve the whole self. Sense and explore movements of the sternum, both as a reference and a challenge to expand the self-image of walking. Arms lengthening and sweeping in many directions encourages suppleness of the chest and awareness of the sternum, and helps integrate the arms with movements of the pelvis, hips, and walking.
61m
Nodding into Lengthening the Heels (Patrons)
Back-lying, often one or both knees bent, exploring relationships of "nodding" parts of ourselves in the sagittal (up/down) plane, including head, pelvis, one foot, and two feet, to better organize the full unfolding of the legs and send our heels into the world, a function essential for clear skeletal support while standing or walking.