Difficulty: Most Accessible

39m

Holding Your Breath, in Awareness (15 or 39 min, Patrons)

Back-lying and some front-lying. Relaxing the nervous system by exhaling through consonants, then bringing awareness to what actually happens when we hold and release the breath, so we can become freer and more spontaneously adaptive to life's different breathing situations. The first 15 minutes can be a standalone lesson.
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45m

Refining the Shoulders and Hips (45 min, Patrons)

Back-lying, sometimes knees bent. Explore small, precise movements of the shoulders and hips, and the fine relationships between them, with an intention toward reducing unnecessary efforts in the torso and improving walking.
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60m

Arms Like a Skeleton, with a Bias

Back-lying. This quiet, simple presentation of a classic Feldenkrais lesson becomes the background for a potent exploration: how does seeking and sensing our natural spinal bias – and resting our attention with it or away from it – affect how we move, feel, and function? Recorded near the beginning of the Covid-19 lockdown, this lesson starts with a four-minute talk about embodied equanimity, and the particular "rabbit hole" of learning we'll be heading down together.
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38m

Lifting and Pressing (38 min, Patrons)

Back-lying, some front-lying. Relating to the support surface with simple, potent movements designed to promote whole-self awareness and distributed, lengthening efforts as we physically connect to our world.
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26m

Simple Floor Clock (26 min)

Mostly back-lying, knees bent. (Begins briefly in standing, then sitting on the floor.) Using a mental image of a clock face on your mat, learn to better sense and coordinate essential arcing movements of your pelvis, and how they relate to your whole self.
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36m

Length Without Effort (36m)

Begins in standing briefly, then mostly back-lying, knees bent. Relating and improving turning and twisting functions from your head down to your feet and back, and becoming more sensitive to the movement and length possibilities between them.
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26m

Sitting and Turning with Length (26 min, chair-seated)

Improve turning and twisting while seated in chair. Access and enjoy your full length in motion even while seated, including head and eyes, pelvis and knees, and everything in between.
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24m

Dynamic Sitting and Chair Clock (24 min, chair-seated)

Explore and improve seated uprightness by getting to know your sitbones and learning to feel more clearly where plumb is. Discover different ways of moving and supporting yourself in a chair through explorations with the head, shoulders, chest, spine, pelvis, and feet.
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35m

Spinal Support and a Powerful Pelvis (35 min)

Back-lying, often tilting one bent knee. Improve the comfort, awareness, and organization of your hip joints, pelvis, back, chest, shoulders, neck, and head. Starts with a "body scan," an awareness technique used at the beginning of most lessons.
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35m

Your Naturally Asymmetrical Spine (35 min, Patrons)

Back-lying, learning to sense the relationship of movements of the arms in the plane of the floor with movements along the side aspects of the spine, and eventually to initiate them from there. Discover essential differences between one side of the spine and the other (which I call the primary spinal bias), and how those differences are part of every action we take.
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