Position: side-lying
39m
Stretch Without Strain (39 minutes)
Feldenkrais isn’t stretching, it’s learning! Mostly side-lying. Learn greater ease and mobility of your shoulders, neck, ribs, and hips, and discover how a reference twist of sweeping a long, straight arm sideways through the air can improve without any strain at all!
71m
Workshop: Stretch Without Strain (Patrons)
This full workshop recording presents two short talks and two lessons on the theme of Stretch without Strain. Patrons can listen to the full, uninterrupted workshop on this page. All users can access the separate, edited tracks in our Getting Oriented collection.
98m
Workshop: TCF 10 Year Celebration (Patrons)
A public workshop celebrating 10 years of Nick's Twin Cities Feldenkrais classes at the St. Paul JCC, suitable for newcomers and long-timers alike. The first of the three lesson recordings is only available here.
62m
Reaching, Twisting, and Gazing Smoothly (Patrons)
Side-lying, learning to reach, turn, twist, and roll effortlessly by improving integration of the rotation functions of the axis (head, spine, and pelvis) with movements of the hands, arms, shoulders, chest, breath...and eyes! The Curiosities tab has notes from an introductory discussion with the students before this lesson was recorded.
61m
Effortless Arms and Shoulders (Patrons)
Side-lying, arm extended toward the ceiling. Sensing, organizing, and expanding effortless movements of the arm and shoulder by integrating them with the whole self, with particular attention to imagery of lengthening the torso. Learning to sense the gravitational plumb line and its neuromusculoskeletal relationship with ease and effort. The recording picks up during a brief discussion. Lesson begins around 2:00.
62m
Stepping Down, with a Bias (Patrons)
This mostly side-lying lesson explores the relationship of our natural spinal bias with our uprightness. It's designed to help us clarify and harness the fine movements and wonderful sensitivity and power available throughout our spine as we step down. "Stepping down" is how we organize ourselves to deliver force through our legs as we stand, balance, walk, and move in all upright activities.
33m
Finding and Using Your Spinal Bias to Step Down (33 min, Patrons)
Framed by brief explorations in standing, this mostly side-lying lesson helps you discover your primary spinal bias. You’ll explore how a refined awareness and conscious use of your spine’s natural bias can improve how you send your foot out into the world in all upright activities.
62m
Connecting the Legs and Chest (Patrons)
Mostly side-lying, exploring relationships of the head, spine, chest, and pelvis with a riddle: how do we actually lengthen a leg? Designed to bring awareness and improvement to an action we need for every step we take in the world, this lesson uses breath, foundation forces, and "hinging" at the feet and knees to connect our image of leg lengthening with our whole self, especially the chest.
57m
Folding, Arching, and Rolling (Patrons)
Mostly side-lying. Refining our awareness and skill for the many ways we can gather the front of the body together (folding) and also lengthen it (arching), including very fine work with the spine, sternum (breastbone), and shoulders. Integration of breathing with these ideas. Experiments at the end of the lesson turn these primary functions into rolling.
62m
Rolling to Sitting, and Beyond
How do we get off the floor? This lesson explores the path from lying on your back to sitting up, and getting back down again, organizing the torso and limbs towards a smoother, simpler, more pleasurable transition. These movements are also powerful organizers for improving upright posture.