Position: back-lying
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.
64m
Perfecting the Self-Image (Patrons)
Seated, back-lying, and eventually transitioning between, all while holding one foot in two hands. This lesson clarifies how our attention and sensory motor imagination can be consciously harnessed to improve our self-image, options, and behavior, since – as Feldenkrais writes – "We act in accordance with our self-image."
57m
Rib Basket, Shoulder Cloak (Patrons)
Framed by brief standing explorations of breathing and walking, this mostly back-lying lesson is designed to improve differentiation of the ribs and shoulders, and to improve their integration with functional movements of the arms, legs, hips, spine, and head. Uses a fascinating constraint of precisely relating the scapulas to the plane of the floor.
58m
Sensing Stability: The Sacral Clock (Patrons)
Framed with explorations of dynamic stability in standing, this back-lying lesson is a play on Moshe Feldenkrais' most famous image. Small movements in an unusual configuration of the legs create a precise, gentle challenge designed to promote new awareness and choices for our hip joints, pelvis, and lower back (along with everything else).
61m
Free While Constrained: Side-Bent, Stepping Down (Patrons)
Mostly back-lying, some front-lying. Enjoy the rich internal reconfigurations and freedoms that are prompted as you learn how to use your legs and pelvis with ease while your head, spine, ribs, and shoulders are constrained in a gentle side-bent position. Themes of skeletal support and sensing your primary spinal bias are also touched on. This bias is discussed briefly after the lesson.
57m
Free While Constrained: Quiet Head, Twisting Spine (Patrons)
Back-lying. In this lesson you'll explore your options for moving freely while your head is constrained under the gentle weight of your hands. Among other benefits, it's designed to improve everyday movements of the carriage of the head, as well as the coordination and ease of our whole self while we orient our head one way and move our bodies another.
58m
Arms Like a Skeleton, Freeing the Shoulders and Neck (Patrons)
Back-lying, side-lying, transitioning. This detailed exploration starts simply then dives deep into variations designed to help you get to know your scapulas and improve their relationship with your spine, chest, pelvis, neck, and head.
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.
58m
Dynamic Diagonal Lengthening (Patrons)
Mostly back-lying, small side-to-side rolls, often one hand connected to the opposite knee. This lesson uses subtle weight-shifting to help you effortlessly lengthen your spine and limbs, free your ribs, and improve diagonal relationships among the five lines of the body.
59m
Side-lying Twist, and Rolling Recap (Patrons)
Back-lying, side-lying, transitioning, and eventually circling the arm. Recorded as the third in a series (see the Related Lessons tab). With plenty of room for improvisation, this lesson builds on recent classes and discussions with students about encountering difficulty in Feldenkrais study. Starts and ends with three-minute talks.