Difficulty: More Challenging
65m
“Generalize Your Skills” (Patrons)
Front-lying. Become more skillful in everyday and high-performance actions by expanding your perception of the diagonals of the back of your body, with the help of an imaginary ball gradually rolling over you. Begins with a 5-minute talk about principles at work in this lesson.
60m
Getting Free with a Bell Hand (Patrons)
Mostly in a "three-quarters prone" position (halfway between side-lying and front-lying). Learn to use a gently pulsing "bell hand" to calm and regulate your nervous system, and to help you organize larger, more demanding movements with greater freedom and skill.
58m
Improving Rotation, Embracing Our Differences (Patrons)
Back-lying, often using the self-hug configuration, as well as front-lying. Learning to better sense, differentiate, and skillfully integrate turning your head, neck, shoulders, chest, spine, and pelvis.
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. This 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)
Improving integration of the head, neck, shoulders, chest, spine, pelvis, and legs 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.
- « Previous
- 1
- 2
- 3
- 4
- Next »