Difficulty: More Challenging
61m
A Dynamic “Core” Lengthens the Spine (Patrons)
(Advanced lesson. Be sure to read Comfort & Configuration notes) Back-lying, often knees bent. Using a reference image of the five lines of the body, movements of folding the legs create gentle challenges to awareness and self-regulation as you first let the pelvis move freely, then later dynamically stabilize it. While the "core" reckons with the weight of the legs, you'll explore how to maintain simplicity and length in the spine, easy fullness of breathing, and efficiency of effort.
64m
Perfecting the Self-Image (Patrons)
Seated, back-lying, and eventually transitioning between, all while holding one foot in two hands. This lesson clarifies how our attention and sensory motor imagination can be consciously harnessed to improve our self-image, options, and behavior, since – as Feldenkrais writes – "We act in accordance with our self-image."
61m
Free While Constrained: Side-Bent, Stepping Down (Patrons)
Mostly back-lying, some front-lying. Enjoy the rich internal reconfigurations and freedoms that are prompted as you learn how to use your legs and pelvis with ease while your head, spine, ribs, and shoulders are constrained in a gentle side-bent position. Themes of skeletal support and sensing your primary spinal bias are also touched on. The bias is discussed briefly after the lesson.
57m
Free While Constrained: Quiet Head, Twisting Spine (Patrons)
Back-lying. In this lesson you'll explore your options for moving freely while your head is constrained under the gentle weight of your hands. Among other benefits, it's designed to improve everyday movements of the carriage of the head, as well as the coordination and ease of our whole self while we orient our head one way and move our bodies another.
58m
Dynamic Diagonal Lengthening (Patrons)
Mostly back-lying, small side-to-side rolls, often one hand connected to the opposite knee. This lesson uses subtle weight-shifting to help you effortlessly lengthen your spine and limbs, free your ribs, and improve diagonal relationships among the five lines of the body.
63m
Freeing the Neck with Crawling and Rolling (Patrons)
Front-lying, back-lying, transitioning. Improving integration of the head, neck, shoulders, and chest through explorations of crawling movements and improvisations toward rolling.
58m
Moving Your Head and Legs Backward (Patrons)
Mostly front-lying, frequently one knee pulled up your mat. A sophisticated exploration of primary arching organizations in combination with twisting and pushing off the ground, from head to toes. Begins with a brief "ATM rules" reminder about taking care of yourself in challenging lessons. The lesson begins in back-lying at around the three-minute mark.
64m
Advanced Folding (Patrons)
Back-lying, knees bent, drawing the head, elbows, and knees toward each other in different combinations, followed by more advanced variations. Improve the folding and unfolding of the body through refining coordination of the flexor muscles with the simultaneously lengthening extensors. Includes detailed work with the hips and eventually lengthening the hamstrings while flexing elsewhere.
61m
Spine Like a Chain, Freeing the Shoulder Girdle
Back-lying, knees bent, learning to gradually lift and lower the pelvis and spine. This variant of a classic Feldenkrais lesson cultivates awareness especially around the middle and upper spine and ribs, the shoulder blades, sternum, and C7 (seventh cervical vertebra) region.
64m
Agile Hips, Knees, and Feet
Back-lying, knees bent, feet standing, exploring connections between the joints of the legs, and clarifying their relationship with the abdominal muscles, pelvis, back, breath, and head. Improving leg function by developing some movements into rapid action.
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