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This is a "core" lesson in many senses! This kind of lesson is usually one of the earliest lessons in an introductory series. It's full of the paradoxical approach of Feldenkrais--free the extensors for more effective action by moving in the direction of flexing; "strengthen" the flexors by making more effective use of your back moving backwards (lengthening the extensors); and pay attention to the "vegetative processes" (e.g. breathing) as you go!

Taking the idea of turning around the axis into another orientation (lying on our backs, rolling to the side), and playing with some flexion along the front diagonals: you'll get an interesting view into your shoulders with this one! Like an x-ray machine, only kinaesthetic, with zero radiation exposure!

When you have to balance on your knees, you really start talking to your hips and spine about what they're up to and whether they're talking to one another. None of that fine adjustment in the feet, the bones of the lower leg, the knee joints to save you.

This is the first of two lessons in the January 15 Workshop: Weight and Weightlessness, 2011. We're in sidelying, finding how to manage the weight of the long leg in various directions/configurations.

It's a mash-up of Mia & Gaby's lesson (1977 #9) and Moshe's AY #232 (minimal movements lying on the side, for those following along at home.

The second lesson is Walking backward--or in a recording from a couple of years ago, Walking backward.

When we fold forwards (flex) we think of this as shortening. But every shortening involves lengthening. You can lie on your back and take your knee and elbow towards one another--and that involves a certain level of challenge in lifting lefts and head. This lesson takes a familiar idea and does it in a different orientation -- sidelying -- and in this very low-effort environment, more refinement is possible.

This is the second lesson in the April 2010 month of lengthening lessons.

Chronic tension of the lumbar and neck extensors is a fundamental pattern of limitation. This lesson addresses these areas actively and passively, with ingenious variations that address some key "hidden spots," particularly in the upper back and neck.

My niece is at that stage of figuring out how to balance that big heavy head at the top of a small neck--tiny little vertebrae without a lot of big muscles around them--as she heads off running down the street. It's fun to watch.

This lesson may broaden the resources available to you in keeping a good head on your shoulders!

This is the second part of the previous lesson; do take your time and come back to this another day!

First steps towards going places with the Flexors, aka folding lesson.

When I played during the week with the first rolling to sit ATM we did recently, I spent some time on a particular moment in the movement that's always felt stuck for me. And I uncovered something about how I could "unstick" that moment in the movement by varying what I was doing with my pelvis (and therefore my whole spine).