Feldenkrais ATM Lessons

If you are interested in learning to move more gracefully, efficiently or simply pain free you have come to the right place! You are also in the right place if you want to take a break to reduce stress and tension. 

Prepare to know yourself better in a new way. 

To prepare for your lesson:

About using these Feldenkrais® Awareness Through Movement® lessons. The ideal way to get the full benefit from the lesson is to print it out and either read it into a tape recorder so you can play it back or have someone read it to you while you explore the movements. If you read it onto a tape or have someone read it to you it’s important that time is allowed so you can really explore the movements. 

The whole lesson should take around 20-30 minutes for Lessons 1 and 2 and 50-60 minutes for Lessons 3-6 if done slowly enough. Time yourself so you will have an idea if your pacing is good. You can make it longer by allowing more time for the movements as well as more time for the rests between movements. This is especially important if you are using the lesson to reduce stress and tension or are having any movement difficulties.

What you should know first:

There are a few things that are important for you to know before you begin.

Because the effectiveness of the Awareness Through Movement lesson largely comes from you paying attention to yourself and how you are moving, it’s important to do the movements slowly and gently. Do each movement several times noticing how you use yourself.

Start out very slow and small and only move as much as is completely comfortable for you. The slower and smaller you do the movement the more you will learn and the more you will notice changes. If any movement feels at all uncomfortable to you only do the movement in your imagination.

When you do the movement in your imagination, imagine it with feeling. The more feeling connected to your imagination the more you will engage your motor cortex. In this way imagining can be as effective, sometimes more, than actually moving. 

Between each repetition stop completely before doing the movement again. After several repetitions of each movement it is important to pause and rest, as the instructions will state, before starting the next instruction.

The lesson is designed to be done as one unit, meaning all in one sitting (or lying, as the case may be). You may want to print it out and put it aside for when you have 30 minutes to do something nice for yourself.

Now you are ready to continue and explore a Feldenkrais Awareness Through Movement lesson.

Listen Now to Sitting Rotation»
Listen Now to Tilting Bent Legs on front»
Listen Now to Swinging Bent Leg on side»
Listen Now to Reach for heel on back»
Listen Now to Candelabra Arms on back»