Feldenkrais lessons in English

Since I have a new family member, I started teaching Feldenkrais lessons in English to my Swedish group so that my sister-in-law, who cannot understand Swedish (yet), can join in. I hope you enjoy my interpretations of Mosché Feldenkrais lessons. Each lesson is about 45-50 minutes – enjoy!

If you’re listening:

I’m happy if my audio recordings can help you overcome restrictions in movement, relieve pain – or just give you a relaxing break from everyday life. If you value my lessons and want to say thank you, please feel free to donate what you think they’re worth:

Week 45 – 2022

Turning the eyes and shoulder girdle in opposition. On the back, we cross one leg over the other and gently let them sink to one side in order to rotate the pelvis and spine. At what point does the head feel invited to move? In a series of twisting movements with the arms in a triangle towards the ceiling, palms together, we differentiate the shoulder girdle in relation to the head and the eyes. After that, it is surprisingly easy to let the crossed legs sink all the way to the side – and perhaps the head reacts much earlier, even to the slightest rotation of the spine? Turning eyes and shoulder in opposition.mp3

Week 44 – 2022

Turning and rotating the arm. In side lying we explore exactly how we lie on the shoulder and how the arm can be turned even as our weight is on the shoulder. Flexing and extending the spine moves the rib cage forwards and backwards in relation to the “fixed” shoulder, i.e. the one we lie on. Side bending the spine in both directions frees up the ribs in the arm pit so that we can pull the arm we’re lying on underneath the rib cage and behind the back. With the arm behind us we turn the whole arm in the shoulder joint and figure out how the rest of the spine can help: Turning and rotating the arm.mp3

Week 43 – 2022

The pendulum: differentiating between bending, stretching and side bending (Variations on the “Dead Bird”). This lesson explores the important function of rounding and stretching the back. When we sit on the floor (side sitting), we imagine a pendulum hanging in the middle of the chest, behind the sternum and in front of the spine. The pendulum picture helps us to distinguish whether we are side bending or actually just leaning to the side, whether we are rounding the spine or actually leaning forward/backward. After a few exercises of turning with the eyes, bending sideways in both directions and exploring the role of the pelvis, we are finally able to turn and stretch “around” the pendulum, which now hangs down quite straight and undisturbedThe pendulum.mp3

Week 41 – 2022

Turning the legs with the buttocks (AY13 The Buttocks). This lesson explores how tightening the butt muscles affects the rotation of the legs. Some people overuse these muscles, others don’t use them enough. In different positions we tighten both butt muscles at the same time or in succession – maybe one turns out to be stronger? Towards the end of the lesson there is a crucial learning moment: how do the butt muscles work when we roll our foot off the floor? If you normally tend to roll on the outside or the inside of the sole when you walk, you now might experience a new weight distribution that goes more towards the middle of the sole: Turning the legs with the buttocks.mp3

Week 39 – 2022

Self-massage: rolling your weight over a folded towel. For this lesson you will need a towel (40×60 cm), folded at your hand’s width and about 2-3 cm thick. The length of the towel should be at least from shoulder to shoulder. The width is however more important: 10-12 cm wide, not more.

This lesson is a journey into the world of proprioception, primarily into the aspect of pressure. We first place the folded towel behind the lower back, lift the pelvis slightly, and then direct the weight sideways onto the towel by rotating the pelvis in the air. The movement is repeated with the towel behind the back, shoulder blades, shoulder girdle and head, which is a kind of self-massage for the muscles. The last “station” – behind the pelvis – releases tension in the hip joints. After that, the back is completely flat on the floor and the breathing is free: Self-massage rolling weight over a towel.mp3

Week 38 – 2022

Lengthening the arms to the sides (AY158).  An incredibly important lesson that clarifies over-use of the back in relation to counter-lateral movements of the spine. On the back we stretch out the arms to the sides, listening to how this movement catches the 7th cervical vertebrae, which lies right in the middle of your shoulder girdle. How does this movement travel down your spine? To which side of your pelvis does your weight go? The same side as you’re lengthening the arm towards, or the other side, the counter-lateral (diagonal) side? Some people find out that they’re lifting their back when they’re lengthening their arm like this, thus supporting themselves on the diagonal, which really is a parasitic over-use of the back muscles. As one participant so beautifully described it: “I tried to disconnect my belly and back muscles in order to ask my skeleton how it would react, if nothing stopped it from moving”. The person found that it then travels laterally, to the same side: Lengthening the arms to the sides_AY158.mp3

Week 37 – 2022

Roller lesson: Lower one side of the pelvis backwards.  For this lesson, lying on your back, you need a rolled up blanket or bath towel, about 40-50 cm long and 10-15 cm high. We lift the pelvis and place the roll lengthwise – i.e. parallel to the body centreline – under one side of the pelvis. This creates an asymmetrical posture, which we reinforce by gently lowering the other side of the pelvis backwards towards the floor. The lesson activates the diagonal relationship between shoulders and pelvis, frees the vertebrae and stabilises the inner parts of the pelvis: sacrum, sacroiliac joint and hip joints: Lower one side of the pelvis backwards.mp3

Week 36 – 2022

Painting with the soles of the feet: The foot consists of 26 bones and 33 joints that are designed to stabilise the body when walking over uneven terrain. In this playful lesson, we explore the inner range of motion of the foot, especially in the ankle area and the mid-foot. What happens when we “paint” the whole sole of the foot down and up, right and left, while tilting the knee in the opposite direction? If we make sure that no part of the sole of the foot loses contact with the ground, we discover the ability of the ankle and mid-foot to move internally. The lesson gives you a feeling of stability in relaxed feet: Painting with the soles of the feet.mp3

Week 35 – 2022

Arm and leg forward and backward: Lying on our side with our arms outstretched, we slide the upper arm back and forth, but without bending the elbow. If we then push the upper leg first forwards and then downwards, we notice that this movement somehow logically supports the movement of the arm. The combination of the two exercises releases tension between the thoracic vertebrae, shoulder blades and ribs. Towards the end of the lesson we also differentiate the shoulder in relation to the chest. It is then much easier to keep the elbow straight while pulling the shoulder back: Arm and leg forward and backward.mp3

Week 33 – 2022

Peripheral vision: Playing the “nose flute”: On the side, we first explore how the rotation ability of the thoracic vertebrae can be improved by rotating the arm in different positions. Can it help to roll forward and backward? And how does the arm want to rotate? Then, when we can rotate backwards more easily, we start to involve our eyes. We close one eye, raise the arm and look at the fingertips while at the same time looking at the bridge of the nose in the near periphery. To make things a little fun, we imagine that we are playing a flute on the bridge of the nose with gentle finger movements, also bringing the other hand into our field of vision. Then, when the symphony is over, it is easy, so easy to turn backwards: Playing the nose flute.mp3

Week 32 – 2022

Lengthening the arms by the fingers: By exploring how to twist the spine vertebrae by vertebrae from the pelvis in order to lengthen the arm – made possible by transferring the weight upwards along the side of body – we teach our brains to support the arms from the middle. Since this principle works both ways, we eventually turn it around and use our fingers to twist the spine, a subtle differentiation towards the end of the lesson. Can the fingers turn the pelvis, even the slightest bit? Lengthening the arms by the fingers.mp3

If you’re listening:

I’m happy if my audio recordings can help you overcome restrictions in movement, relieve pain – or just give you a relaxing break from everyday life.

If you value my lessons and want to say thank you, please feel free to donate what you think it’s worth:

Ich möchte gerne am Intensivkurs teilnehmen:

Leichter Laufen, Gehen & Joggen

Sonntag, 23. April

Sonntag, 23. April

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