Patron Treasures - Full Length

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
59m

Effortless Legs and Hips (Patrons)

"The sensation of effort is the subjective feeling of wasted movement," wrote Moshe Feldenkrais, admitting that at first this idea sounds "utterly preposterous". This side-lying lesson probes his assertion by developing large movements of one foot sweeping along the floor while making precise distinctions between necessary muscular contractions and "effort." If you can resist trying hard, you'll find an esthetically pleasing dance of your whole self with benefits for uprightness, expansiveness, gait, and perhaps even the way you meet difficulty in regular life. See the Curiosities tab for more info.
August 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
60m

Sliding the Sternum, Twisting with the Miracle of “Just What’s Comfortable” (Patrons)

This alternate teaching of Sliding the Sternum takes the same Moshe Feldenkrais source lesson in different directions. Spatial awareness, developmental connections, integrating the arms, the length of the axis, and spiraling up and away from the legs are all emphasized in movements exploring how the sternum supports twisting with length.
May 22, 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
63m

Long Belly, Strong Back: Expanded Workshop Version (Patrons)

A 3-minute talk introduces the workshop. Then, after a few explorations in standing, you'll lie down and dive into quiet, precise movements of your pubic bone, sternum, scapulas, and sitbones designed to organize your spine and hips for powerful action and easier uprightness. Late in the lesson, juxtapose your new skills with common movement habits that diminish our abilities and confidence: do you press the ground or lift up and through? Are your hips in front of the action or behind it? The more clearly you sense these differences in all that you do, the better life gets.
January 1, 2025
60m

Head Under the Gap, Supine (Patrons)

A new approach to a classic Feldenkrais lesson originally designed to clarify extension patterns in your shoulders, thoracic, and neck. After briefly introducing its challenges, this version backs up and uses the context of our Long Belly, Strong Back lessons to build pelvic and spinal support for the eventual return of arching and turning your scapulas and sternum with a bridged hand. Great for posture, breath, athletics, confidence, and groundedness. Framed with brief standing explorations.
December 10, 2024
60m

Advanced Connecting Arms and Legs: Equal and Opposite (Patrons)

In this version, this classic side-lying lesson is framed by back-lying riddles designed to more explicitly connect your learning to gait and ground reaction forces. As you integrate various actions of your feet and legs with your pelvis, torso, and arms, you’ll rediscover the buoyancy and joy of walking with your whole self!
October 28, 2024
60m

Skillful Scapulas Make Graceful Arms and Hands (Patrons)

In this mostly back-lying lesson you'll discover lighter, more graceful arms and hands as you learn to support and counter-balance their movements by skillfully engaging your scapulas. Later you'll integrate your pelvis and legs. This lesson has surprising benefits for posture and confidence, and improves everyday activities like cooking, typing, and playing an instrument.
September 16, 2024
60m

Spiraling into Circling the Arm Under (Patrons)

First we review the lesson called A Spiral of Length and Power, then we explore a riddle in the realm of “making the impossible, possible”: from lying on your back, one knee bent, foot engaged to turn you onto your side, how can you become supple enough to learn to circle the arm you’re lying on under your body? Adaptations, kindness, and patience are in the foreground, leading to wonderful new freedoms in your shoulders, ribs, spine, neck, posture, and day-to-day function. At the end, an exploration of simpler actions reinforces your learning – even if you couldn't “do” the whole lesson yet.
July 31, 2024
60m

Rotating, Interlacing, and Integrating the Hands, into Palms Lengthening Overhead (Patrons)

Reduce anxiety and organize your nervous system by refining simple, pleasurable actions of your hands, arms, and shoulders. Integrate them better with your head and eyes. Eventually expands into lengthening your whole self, with surprising effects on stability. Framed by brief explorations in standing.
June 21, 2024
63m

Arms in a Hoop, with Continuous Ground Support (Patrons)

Back-lying, feet standing. Explore turning and twisting movements of the shoulders, pelvis, head, and eyes with arms held in a loose hoop in front of you, and find a flowing sense of ground support through your feet and back. Framed by detailed experiments in standing which connect your mat learning to upright life.
May 22, 2024
60m

Breathing for Liftoff (35m + 25m, Patrons)

This pair of short lessons is designed to be completed together the first time, or with a short break between them.
  • Lesson 1 - Reduce tension and anxiety, and free your breath, by sensing the details of how you hold and release it, then explore a new image of exchanging air with the environment.
  • Lesson 2 (begin at 34:00) - Experiment with the elasticity of both the ground and your breathing apparatus, and directly experience what physicists call ground reaction forces.
April 21, 2024
60m

Lifting Like a Baby + Simultaneous Lifting (Patrons)

Discover how baby-like games of effortlessness can make you a more poised and potent adult. Starts with explorations of how you first lifted your head while lying on your belly in your crib. Then in back-lying you'll learn to quietly, precisely lift and lower parts of your body while studying details of ground support, muscle tone, and reversibility of movement, leading to a discovery of surprising "new" baby skills at the end. Begins with a three-minute talk about the perceptual paradoxes of "effortless" movement.
March 4, 2024
59m

Joyful Lifted Rolling (Patrons)

Starts with an exploration of grounding in standing. Then very simple side-lying movements gradually expand toward rolling. You'll learn to extend and gather the limbs on one side of your body, then the other, as you coordinate larger rolls with increasingly skillful control of your flexors and extensors. All this creates a profoundly lighter sense of your body and mind. Starts with a two-minute talk reviewing the major principles of grounding for liftoff.
February 29, 2024
58m

The “Morning Prayer” Lesson (Patrons)

With the hands together like a child praying, learn to move them up and down in front of you first in lying down, then sitting, then kneeling, gradually expanding this gentle movement into a larger and larger action. Details of the scapulas, spine, atlas, tongue, eyes, and floor support are investigated. Framed by brief explorations in standing.
January 26, 2024
58m

A Spiral of Length and Power (Patrons)

Back-lying, one knee bent, one foot standing, learning to lift that hip and spiral out of the ground into diagonal lengthening. Clarify your hip joints and create lightness, power, and eventually the seeds of explosive athletic action as you learn to distribute muscle tone proportionately throughout your whole self. Then enjoy an unusual inchworm-like experiment. Framed by brief explorations in standing.
December 13, 2023
58m

As Light as a Finger: Games of Weightlessness (Patrons)

Back-lying, framed by brief standing experiments. Create a lighter sense of your body and mind in the field of gravity by using a playful neurological analogy. Explore how your hips, feet, and head can become as light as a finger when you learn to lift them with evenly distributed muscle tone throughout your body. Begins with a 3-minute talk about work, effort, "weightless" movement, and proportional tone.
November 16, 2023
60m

Hip and Shoulder Diagonals for Better Walking (Patrons)

Back-lying, framed by brief standing and walking explorations. Develop the diagonal connections across your torso and limbs through gentle movements and creative imagery. Expand the scope of your learning through references to the pelvic floor, breathing with length, and the freedom of your head. Framed by brief standing and walking explorations.
July 31, 2023
61m

Sliding the Sternum, Integrating the Neck, Shoulders, and Chest (Patrons)

Side-lying. Gentle movements of lifting the head and looking toward the floor are used to integrate the eyes, neck, shoulders, chest, spine, and pelvis in increasingly sophisticated movements. Later, learn to differentiate the sternum and soften the chest further by maneuvering your sternum and ribs with your fingers.
February 16, 2023
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.
January 20, 2023
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.
December 16, 2022
49m

Global Breathing with Floating Ribs and Sternum (Patrons)

Back-lying, framed by brief standing explorations. Encounter, expand, and enjoy three dimensional movement possibilities for 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 presence in the world.
November 30, 2022
62m

Whole Body Arms (Patrons)

Side-lying. Learn to reach, roll, twist, and circle your arms with better whole body support from your shoulders, chest, and all the rest. Framed by standing explorations designed to demonstrate how the freedom of the neck, shoulders, chest, and pelvis benefits balance.
October 4, 2022
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.
September 14, 2022
63m

Workshop: Balance Myths, Facts, and Practice, Part 2 (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. Part 1 of the workshop is here.
September 14, 2022
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.
September 6, 2022
58m

Softening the Jaw, Shoulders, and Chest (Patrons)

Develops the simplest jaw movements we've explored by linking them to movements of the spine and shoulders, and to softening and turning the torso. Can be very helpful for TMJ difficulties.
August 28, 2022
57m

“Beard Pull” Pecking, with Chanukia (Patrons)

Back-lying, exploring pecking movements to create ease, clarity, and better carriage of the head, neck, shoulders, and spine. Uses the playful image of having a chin beard that an imaginary friend gently pulls toward the ceiling. Movements from the Chanukia lesson are used to develop possibilities.
June 24, 2022
60m

Arms Like a Skeleton, Integrating the Neck, Jaw, and Eyes (Patrons)

Find new options for ease in your neck, jaw, and eyes in relationship to reaching movements of your arms, shoulders, and chest. Great for reducing tension and improving posture, particularly carriage of the head, neck, and shoulders.
April 7, 2022
60m

Getting Free with a Bell Hand (Patrons)

Mostly in a "three-quarters prone" position (halfway between side-lying and front-lying). Learn to use a gently pulsing "bell hand" to calm and regulate your nervous system, and to help you organize larger, more demanding movements with greater freedom and skill.
January 12, 2022
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.
December 17, 2021
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.
December 6, 2021
58m

Finding Sensations of Not Shortening (Patrons)

Side-lying and front-lying with optional rolling, framed by brief standing explorations. Movement riddles for the chest, shoulders, neck, spine, and legs are presented in a focused context of lengthening. Uses sensory images of the five cardinal lines of the body, breathing, organizing the “core,” and expanding into the support surface to create opportunities to sense and inhibit unnecessary shortening. Begins with a summary of what we're exploring.
November 19, 2021
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.
September 27, 2021
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.
July 1, 2021
61m

A Dynamic “Core” Lengthens the Spine (Patrons)

(Advanced lesson. Be sure to read Comfort & Configuration notes) Back-lying, often knees bent. Using a reference image of the five lines of the body, movements of folding the legs create gentle challenges to awareness and self-regulation as you first let the pelvis move freely, then later dynamically stabilize it. While the "core" reckons with the weight of the legs, you'll explore how to maintain simplicity and length in the spine, easy fullness of breathing, and efficiency of effort.
June 17, 2021
60m

Dynamic Balance: Stability Through Suppleness (Patrons)

Framed by brief explorations in standing, this mostly side-lying lesson presents gently de-stabilizing movements of the head and legs to help you explore and improve your balance in a supple, whole-self way.
May 26, 2021
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.
April 28, 2021
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.
March 25, 2021
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 movement image, the pelvic clock. Small movements in unusual configurations of the legs create a precise, gentle challenge designed to promote stability, awareness, and function for the sacrum, sitbones, hip joints, pubic symphysis, and lower back - along with everything else.
February 19, 2021
58m

Side-Bending with Listening Hands, Connecting Legs and Head (Patrons)

Side-lying. Using your own soft, listening hands to help integrate your head, hips, and legs with an increased awareness and suppleness of your ribs.
January 21, 2021
57m

The Liminal Lesson: Transitions Between Action and Rest (Patrons)

Mostly side-lying. Improving quality of rest and efficiency of action by clarifying the transitions between them. Get to know the actual sensations and somatic processes of preparing for action and transitioning to rest. Explored in a lesson structure designed to improve uprightness and gait.
December 21, 2020
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.
December 7, 2020
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.
November 20, 2020
58m

Arms Like a Skeleton, Freeing the Shoulders and Neck (Patrons)

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.
October 11, 2020
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.
September 10, 2020