Position: back-lying

35m

Differentiating the Pelvic Floor Part 1 (35 min, Patrons)

Back-lying. Refine your pelvic floor sensitivity, awareness, and control by learning how distinct, gentle contractions of the front and back of the pelvic floor are neurologically connected to movements of the pelvis, spine, hands, and lips. A brief chair-seated beginning helps you identify the four skeletal landmarks of the diamond-shaped pelvic floor.
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25m

Differentiating the Pelvic Floor Part 2 (25 min, Patrons)

Back-lying, then chair-seated. Refine your pelvic floor sensitivity, awareness, and control by learning how the two sides of the pelvic floor can be differentiated. Link gentle contractions to side-bending movements of the legs, pelvis, spine, and head. Later, generate unusual sensory distinctions by sitting and moving on a towel "saddle" to further clarify the pelvic floor. Part 1 is a prerequisite for this lesson.
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37m

Pelvic Floor Connections (37 min, Patrons)

Back-lying. Discover the "non-Kegel"! Gentle, gradual contractions and releases of the pelvic floor – connected with the breath, belly, back, and various ways of tipping the pelvis and knees – help you find more detailed awareness and control.
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60m

Improving Pelvic Floor Control and Ease (Patrons)

Mostly back-lying, framed by chair-seated. Begins with identifying the four skeletal landmarks of the diamond-shaped pelvic floor. Discover more pelvic floor awareness, control, and ease by learning how contractions of the anus, urethra, and other parts of pelvic floor are connected to movements of the pelvis, spine, and legs. May be very helpful if you have concerns about continence, digestion and elimination, or sexual function, and also typically benefits breath, balance, and walking.
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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, hips, and the anxiety pattern.
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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.
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59m

Dynamic Balance: Coordinates of the Head (Patrons)

Back, front, and side-lying, framed by explorations of dynamic balance in standing. Soften your chest, integrate your head, spine, and pelvis, and improve your balance, posture, and breathing by learning to circle your head in your hands in many lying down configurations.
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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.
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73m

Workshop: Balance Myths, Facts, and Practice, Part 1 (Patrons)

In this workshop Nick shares practical tips, tools, and Feldenkrais lessons to improve your balance. He dispels common misunderstandings and highlights principles of physics and learning you can sense and practice on your own.
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60m

The Tongue and the Spine (Patrons)

Chair-seated and back-lying. Dive deeper into the many connections between the eyes, jaw, tongue, neck, shoulders, spine, and breath by reviewing and expanding ATM techniques from our previous jaw lessons. See the Context notes for recommended study order for these lessons.
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