Difficulty: Most Accessible

58m

Reaching Distinctions: Flexion or Extension? (Patrons)

The classic "Arms Like a Skeleton" lesson is the framework for a quiet exploration of functional options hidden in everyday actions. When you reach into the world, do you fold or arch (flex or extend)? How do the two sides of your body participate differently? What do you do with your neck? The answers depend on the situation, and a more supple thoracic area expands the possibilities. Eventually your Long Belly, Strong Back learning comes clearly into play.
December 5, 2025
63m

Spinal Rotation, with Scapulas, Sacrum, and Spatial Self-Imaging (Patrons)

Explore small movements with big attention, and experience the benefits of spatial imagination. Cultivate subtle relationships of your scapulas and ribs, imagine the volume and movements of individual vertebrae, and discover that action can be generated from the root of your spine. Eventually hip joints join the fun as we connect spinal rotation to walking. Along the way, enjoy the unique neurological effects of imaging a spacious ease around your eyes and brow. Typical lesson benefits include melting rigidities of the spine, ribs, and shoulders, quieting the nervous system, and an easier, more open uprightness and attention.
November 25, 2025
10m

Long Belly, Strong Back Workshop Discussion 1

Nick and students discuss the emotional overtones of this workshop, the difference between lifting up and through from your standing foot and simply pressing it, ground reaction forces, and more.
January 1, 2025
6m

Long Belly, Strong Back Workshop Discussion 2

Nick leads a little postural experiment and speaks to the "psycho-social-sexual stuff" of this material, and a student offers wisdom from a female perspective.
January 1, 2025
38m

Long Belly, Strong Back: Short Version

This simple, powerful lesson is designed as an antidote to pervasive cultural messaging about flat stomachs. The truth is that tensing and withdrawing your abdomen severely limits freedom of movement, contributes to anxiety, and negatively impacts digestion. This lesson helps you question – through your own experience – popular assumptions about the use of the "core" and the associated withdrawn posture of the chest, shoulders, and pelvis. Feel for yourself the ease and potency of a long belly and well-organized back, and unlock profound benefits for spinal health, hips, shoulders, posture, confidence, athletic skill, and everyday actions. Framed by explorations in standing.
November 30, 2024
60m

Skillful Scapulas Make Graceful Arms and Hands (Patrons)

In this mostly back-lying lesson you'll discover lighter, more graceful arms and hands as you learn to support and counter-balance their movements by skillfully engaging your scapulas. Later you'll integrate your pelvis and legs. This lesson has surprising benefits for posture and confidence, and improves everyday activities like cooking, typing, and playing an instrument.
September 16, 2024
60m

Rotating, Interlacing, and Integrating the Hands, into Palms Lengthening Overhead (Patrons)

Reduce anxiety and organize your nervous system by refining simple, pleasurable actions of your hands, arms, and shoulders. Integrate them better with your head and eyes. Eventually expands into lengthening your whole self, with surprising effects on stability. Framed by brief explorations in standing.
June 21, 2024
63m

Arms in a Hoop, with Continuous Ground Support (Patrons)

Back-lying, feet standing. Explore turning and twisting movements of the shoulders, pelvis, head, and eyes with arms held in a loose hoop in front of you, and find a flowing sense of ground support through your feet and back. Framed by detailed experiments in standing which connect your mat learning to upright life.
May 22, 2024
60m

Breathing for Liftoff (35m + 25m, Patrons)

This pair of short lessons is designed to be completed together the first time, or with a short break between them.
  • Lesson 1 - Reduce tension and anxiety, and free your breath, by sensing the details of how you hold and release it, then explore a new image of exchanging air with the environment.
  • Lesson 2 (begin at 34:00) - Experiment with the elasticity of both the ground and your breathing apparatus, and directly experience what physicists call ground reaction forces.
April 21, 2024
20m

Talk: What Action Is Good?

This is the only one of the 12 lessons in Moshe Feldenkrais’s seminal book Awareness Through Movement that's a lecture, not a movement lesson. As Nick summarizes and explains it, you’ll learn about continual refinement, “reversible” action, finding ease in strenuous actions, sensing skeletal mechanics and shearing forces, proportional use of musculature, the effects of self-limiting labels, and positive feedback loop of long term Feldenkrais study.
April 9, 2024