Difficulty: Most Accessible
56m
Drifting the Knees and Nose for Simpler Turns and Twists (Patrons)
Back-lying, knees bent. Drifting the knees to ease the spine and clarify its turning and twisting functions, with gentle integration of the shoulders and head. This quiet, deceptively simple lesson is a powerful reorganizer for your nervous system, adding grace and wholeness to all your movements. Typically also eases the neck, chest, lower back, and hips.
31m
Simple Self-Hug (31m)
Back-lying, one or both knees bent. Embrace and gently cradle yourself in our simplest version of this beloved ATM lesson. Melt tension and find more ease and comfort for your shoulders, chest, neck, spine, pelvis, and breathing.
49m
Breathing with Floating Ribs and Sternum (49 min, Patrons)
Back-lying, framed by brief standing explorations. Encounter, expand, and enjoy the three dimensional movements of your floating ribs, sternum, and the rest of your chest in this detailed investigation of your profoundly adaptable breath. Discover how changes to breathing and internal spaces alter your perception of yourself and your role in the world.
58m
Softening the Jaw, Shoulders, and Chest (Patrons)
Back-lying and side-lying. Develops the simplest jaw movements we've explored by linking them to movements of the spine and shoulders, and to softening and turning the torso. Can be very helpful for TMJ difficulties. See the Context notes for recommended study order for our jaw lessons.
39m
Relaxing Your Neck and Jaw (39 min)
Back-lying, often knees bent. Relax with simple Awareness Through Movement techniques designed to reduce stress and pain and improve function. You'll also discover pleasant connections of the jaw and neck with your breath, tongue, lumbar spine, and pelvis. Often very helpful for TMJ problems.
37m
Calming the Nervous System, Integrating the Hands and Eyes (37m, Patrons)
Back-lying, using a "bell hand" movement to differentiate and integrate the hands, eyes, and breath. This lesson is a powerful tool for self-regulation and reorganization, stimulating the parasympathetic nervous system and shifting us away from "fight or flight" and toward "rest and digest". Begins with a 2-minute introduction to this lesson’s particular bell hand movement (see photos below the lesson notes).
60m
Making Peace: Smooth Breath, Skillful Bias, Supple Chest (Patrons)
Back-lying. Recorded in a "Rest and Recharge" themed class, this workshop-style lesson weaves together three related ATM explorations designed to calm and restore your nervous system. Balance your breath, find and enjoy your primary spinal bias, and then unlock more suppleness in your ribs and shoulders by gently moving within unusual constraints.
59m
Thinking and Breathing (Patrons)
Back-lying and seated, improving awareness and use of the whole breathing apparatus by directing attention to specific anatomy while experimenting with "stepped" breathing and different body configurations. Starts with an essential anatomy lesson that cultivates concepts and imagery used throughout the ATM lesson. Illustrations are below the lesson notes.
36m
The Power of One Foot (22 or 36 min, Patrons)
A "short version" stopping point is noted in the middle. Back-lying, one knee bent, framed with brief walking explorations. This potently asymmetrical lesson dives deeply into the common ATM lesson ingredient of pushing one foot into the floor. Intended to inspire improvisation after studying, this lesson asks: can you learn how to improve how you’re feeling and functioning even with short or very simple ATM explorations? How about one-sided, or self-led?
60m
One Bell Hand / Two Bell Hands…and Feet (31m + 29m, Patrons)
Named after the shape the hand makes, this pair of half-hour lessons is designed to be completed together the first time through. Reset your nervous system and learn to relate the activity and skillfulness of your hands with your whole self.
- Lesson 1 - Side-lying, balancing a forearm and lower leg in relationship with bell hand movements.
- Lesson 2 (starts at 31:30) - Back-lying, sensing the relationship of the orientation of head and eyes with the activity of the hands, and relating the hands with the feet.
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