Position: back-lying
60m
Arms Like a Skeleton, Integrating the Neck, Jaw, and Eyes (Patrons)
Back-lying. Designed to help you find new options for ease in your neck, jaw, and eyes in relationship to movements of your shoulders and chest. Great for reducing tension and improving posture, particularly carriage of the head, neck, and shoulders.
37m
Calming Your Nervous System, Integrating Hands and Eyes (37m)
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).
58m
Secrets of the Seated Twist
Side-sitting, back-lying, and side-lying. Beginning and ending with classic Feldenkrais explorations of twisting while side-sitting on the floor, this lesson is designed to make side-sitting more accessible, and to free your torso and hips. Alterations – including chair-seated – are discussed, and long lying down portions of the lesson reveal how folding and arching can improve turning and twisting.
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.
60m
Freeing the Shoulders by Rolling the Arms (Patrons)
Mostly back-lying, arms in a "letter T" position. Improving the function and mobility of the shoulders by connecting them more skillfully with the chest, spine, and head. Particular attention is given to the neck and to the spine between the shoulder blades.
58m
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.
58m
Improving Rotation, Embracing Our Differences (Patrons)
Back-lying, often using the self-hug configuration, as well as front-lying. Learning to better sense, differentiate, and skillfully integrate turning your head, neck, shoulders, chest, spine, and pelvis.
58m
The Power of Prone: Twisting on Your Belly
Designed to be as accessible as possible, this lesson uses frequent back-lying rests and auxiliary movements to help listeners find more comfort, ease, and learning value while prone. Moving with awareness while lying on your belly can lead to unique benefits for the spine, chest, shoulders, and neck, as well as improvements for posture and breathing.
36m
The Power of One Foot (22m or 36m, 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
Self-Hug, Embracing Our Differences (Patrons)
Back-lying, often knees bent. Learning to gently roll the head, shoulders, and chest from side-to-side while skillfully differentiating other parts of the body, especially the legs and pelvis. Explore how we constantly reconfigure our internal organization in order to keep a part of our body unmoving in relationship to the outside world. NOTE: helpful photos in the Comfort & Configuration tab.