Patron Treasures - Less Than an Hour

34m

Essence for “Experts”: Your Navigational Sternum and Pelvis (Patrons)

Expand on one of our most popular lessons as you learn to sense your sternum in action, using self-touch and a clarified image of a compass rose. Relax into riddles that integrate your sternum with familiar movements of Your Navigational Pelvis. Enjoy how this new suppleness of your chest improves your neck and spine, the function of your hips, and your relationship with the internal and external world.
September 15, 2025
33m

Essence for “Experts”: Flexors and Extensors from the Hips and Waist (Patrons)

A distillation of Moshe Feldenkrais's classic Coordinating the Flexors and Extensors lesson. Great for review and for finding a more specific understanding of the role of the hip joints and waistline muscles as conductors of turning actions. When we listen deeply to Moshe and ourselves, we learn that tipping triangle arms and crossed legs further and further is not the point of this famous lesson. The most profound benefits for spinal health, posture, and gait are hidden in the details.
April 30, 2025
31m

Essence for “Experts”: Whole Body Arms (Patrons)

A review version of this lesson. Organize action from your head, spine, and tail, and refresh their functional relationships with your shoulders. Then it's time for the arms: twist, roll, reach, and circle them while sustaining whole body awareness.
February 12, 2025
32m

Head Under the Gap, Supine: Workshop/Review Version (Patrons)

Designed to clarify and distribute the image of arching and turning your whole self after you've explored the Long Belly, Strong Back lesson. Explore the unusual support of a bridged hand and its fascinating extension implications for your scapulas, shoulder girdle, ribs, and neck. Great for posture, breath, athletics, confidence, and groundedness.
January 1, 2025
38m

Long Belly, Strong Back: Short Version

This simple, powerful lesson is designed as an antidote to pervasive cultural messaging about flat stomachs. The truth is that tensing and withdrawing your abdomen severely limits freedom of movement, contributes to anxiety, and negatively impacts digestion. Feel for yourself the ease and potency of a long belly and well-organized back, and unlock profound benefits for spinal health, hips, shoulders, posture, confidence, athletic skill, and everyday actions. Framed by explorations in standing.
November 30, 2024
46m

Turning from a Spacious Center, Connecting Torso and Legs (Patrons)

While cultivating an almost meditative awareness of breath and spaciousness in the tanden (lower abdomen), you'll explore fascinating side-lying movements: one hand is on your knee or shin as you organize your legs, hips, pelvis, torso, and head in curious actions of folding, arching, rolling, and twisting. Discover powerful, flexible legs and easy, confident upright action. As one participant said, perhaps you'll find your "hips are really ready for the Olympic games...."
August 14, 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
44m

Integrating the Feet, Torso, Head, and Breath: Connecting to the Earth (Patrons)

Back-lying, framed by standing. Refine your connection with the ground and use it to improve your posture, breathing, and action. Lengthen your feet and heels, differentiate your toes and ankles, and integrate your feet with your hips, diaphragm, spine, ribs, shoulders, head, and eyes. This lesson points at powerful primitive biological organizations of flexion, extension, and uprightness.
October 31, 2023
35m

Differentiating the Pelvic Floor Part 1 (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.
June 29, 2023
25m

Differentiating the Pelvic Floor Part 2 (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.
June 29, 2023
37m

Pelvic Floor Connections

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. Feldenkrais pelvic floor lessons typically benefit continence, sexual function, digestion and elimination, balance and stability, walking, breathing, and more.
May 31, 2023
31m

Two Sitbones, Two Sides of the Pelvic Floor (Patrons)

Chair-seated. Get to know your sitbones (illustration in the Curiosities tab), then sense that you have two diaphragms, and discover more awareness and control of your pelvic floor through gentle weight shifting experiments.
April 30, 2023
37m

Calming Your Nervous System, Integrating Hands and Eyes

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".
February 6, 2022
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?
August 20, 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
42m

Side Clock: Hips (Patrons)

Uses the image of a clock face on your mat to explore precise movement coordination, developing freedom and skill in the hips, lower back, chest, and more, with nudges toward improvisation.
January 7, 2021
39m

Holding Your Breath, in Awareness (15m or 39m, 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.
October 5, 2020
19m

The One Shoulder Lesson (Patrons)

Don't miss this brief, potent, asymmetrical exploration of movements of one arm and shoulder in relationship with the whole self. It's intended to leave you experiencing the differences created between the two sides of your body, which is a curious and powerful learning state that will improve both sides. (You can also repeat the recording for the other side, or improvise it, later.)
July 21, 2020
45m

Refining the Shoulders and Hips (Patrons)

Explore small, precise movements of the shoulders and hips, and the fine relationships between them, with an intention toward reducing unnecessary efforts in the torso and improving walking.
June 26, 2020
38m

Lifting and Pressing (Patrons)

Relating to the support surface with simple, potent movements designed to promote whole-self awareness and distributed, lengthening efforts as we physically connect to our world.
March 24, 2020
35m

Your Naturally Asymmetrical Spine (Patrons)

Back-lying, learning to sense the relationship of movements of the arms in the plane of the floor with movements along the side aspects of the spine, and eventually to initiate them from there. Discover essential differences between one side of the spine and the other (which I call the primary spinal bias), and how those differences are part of every action we take.
February 2, 2020
28m

Easing the Jaw and Neck: the short edit (Patrons)

Back-lying, briefly framed by seated explorations. Exploring and refining basic movements of the jaw, and integrating them with movements of the head and neck. This lesson is often helpful for reducing many types of jaw-related tension and discomfort, including some kinds of headaches, TMJ pain (temporomandibular joint), and discomfort and stiffness in the neck, shoulders, and spine.
January 24, 2020
33m

Lengthening the Arms, Freeing the Scapulas (Patrons)

Back-lying, knees bent, arms often resting loosely upwards on the floor, and in self-hug position at other times. Lengthening the arms, differentiating the head, and expanding the mobility and self-image of the shoulder blades (scapulas).
September 27, 2019
33m

Finding and Using Your Spinal Bias to Step Down (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.
June 23, 2019
31m

Supple Ankles, Shifting Pelvis (Patrons)

Framed by explorations in standing, this mostly back-lying lesson explores how improvements in the sensitivity and function of the ankles and feet relate to movements of shifting and turning the hip joints, pelvis, spine, and chest.
March 17, 2019