Position: back-lying

59m

Long Belly, Long Back, Psoas to Lengthen and Lighten a Leg (Patrons)

Lengthen your abdomen, spine, and legs through specific coordinated engagement of the hip flexors and waist, and discover easier upright posture and lighter, more powerful legs for walking and running. Along the way you'll integrate your scapulas and ribs, and explore new options for your spine and the carriage of your head.
December 18, 2025
42m

Long Belly, Long Back, Psoas to Improve Walking (Patrons)

Further escape cultural constraints of belly-shortening, and get to know the miraculous direct muscular connection from your legs to your spine. Awaken and integrate your psoases, discover how they can lengthen and erect your spine in any position, and improve standing, walking, running, sitting…and basically everything.
December 18, 2025
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
53m

Reaching Reorganized: Everything Everywhere All at Once (Patrons)

The "Arms Like a Skeleton" lesson becomes the framework of an ATM exploration designed to help you
  1. Review your Long Belly, Strong Back learning
  2. Feel the benefits of action generated globally throughout yourself
  3. Experience your ability to improvise Feldenkrais study
  4. Understand what open attention is, and how learning and improvement actually happen
October 30, 2025
34m

Essence for “Experts”: Your Navigational Sternum and Pelvis (Patrons)

Expand on one of our most popular lessons as you learn to sense your sternum in action, using self-touch and a clarified image of a compass rose. Relax into riddles that integrate your sternum with familiar movements of Your Navigational Pelvis. Enjoy how this new suppleness of your chest improves your neck and spine, the function of your hips, and your relationship with the internal and external world.
September 15, 2025
58m

Pelvis Lifting and Rotating on Its Axis, Part 2 (Patrons)

After a visual demonstration (in the Curiosities tab) and a review of rolling vs. rotating, you'll dive deeper into more intricate and athletic variations of lifting the pelvis and rotating it on its axis, all toward softening your thoracic and reorganizing your torso and hips. As always, ability develops through improved awareness, proper distribution of effort, breathing and suppleness, and the precise use of the support surface – never strain.
July 1, 2025
60m

Pelvis Lifting and Rotating on Its Axis, Part 1 (Patrons)

Unlock profound ease for your chest, spine, and hips in this challenging and rewarding Moshe Feldenkrais original. To develop an image for the unusual movements of your pelvis you'll first get to know the difference between rolling and rotating your head. Framed by brief reference movements in floor- or chair-seated as spatial presence is explored.
June 30, 2025
33m

Essence for “Experts”: Flexors and Extensors from the Hips and Waist (Patrons)

A distillation of Moshe Feldenkrais's classic Coordinating the Flexors and Extensors lesson. Great for review and for finding a more specific understanding of the role of the hip joints and waistline muscles as conductors of turning actions. When we listen deeply to Moshe and ourselves, we learn that tipping triangle arms and crossed legs further and further is not the point of this famous lesson. The most profound benefits for spinal health, posture, and gait are hidden in the details.
April 30, 2025
60m

Curiosity, Not Mastery: Three Dimensional Shoulder and Hip Circles (Patrons)

Familiar ATM explorations are cast in a new light as we discover how the torso interacts with the ground and reshapes itself three dimensionally to generate action in faraway parts of the body. Later, a few playfully elaborate variations humble us all, but the goal is curiosity, not mastery. Notice how much change takes place, how much more ease and control is created, when "failure" is lighthearted. Framed with brief explorations of the diagonal relationships of walking.
March 19, 2025