Free Feldenkrais Lessons
Please contact us to find out more about the Feldenkrais Method, or you can read about the Benefits of Feldenkrais® here.

You can either read the instructions below to do this short Feldenkrais lesson, or you can Click here to listen to an MP3 of this lesson.


Please follow these guidelines while doing the Feldenkrais lesson:
1. Repeat each instruction 4 to 8 times.
2. Pause briefly between each movement.
3. Do each movement slowly.
4. Reduce the effort involved in each movement.
5. Make each movement small enough so that it is comfortable, without strain.
6. Please STOP if you feel any pain or discomfort and Contact Us for help.

FREE FELDENKRAIS LESSON: TURNING WITH EASE

Please sit on the forward edge of a chair so that your back is not resting on the back of the chair. If possible, adjust your chair so that you sit with your knees at the level of your hips or slightly lower if you can, and have your feet flat on the floor underneath your knees. Let your hands rest quietly in your lap.

1. Slowly turn to look to the left, only as far as it is comfortable. Repeat several times. Observe how far you turn without any strain or stretching sensations. Notice which parts of your body participate in this movement. Your head and eyes are moving to the left, and what about your left shoulder? Your right shoulder?

Rest for a moment.

2. Place your right hand on your left shoulder and your left hand on your right elbow. Slowly turn your upper body to the left, and help with your left hand by gently pulling your right elbow to the left. Repeat several times. Both of your shoulders and your chest will now be turning to the left.

Bring your arms down and rest for a moment.

3. Put your arms in the same position as in step #2 and turn to the left only as far as you can easily, and then stay there, turned to the left. Gently move just your eyes (and not your head) further to the left and back. Repeat this movement of your eyes several times, slowly. Reduce any unnecessary effort in your eyes, neck, and jaw. Breathe comfortably and freely.

Come back to the middle and rest again.

4. With your arms in the same position as in step #2, slowly turn your shoulders and chest a little bit to the left while turning your head to the right. Your head and shoulders are moving in opposite directions, so be sure to make the movement small, comfortable and easy.

Rest in the middle with your hands in your lap again.

5. Please do a very small movement of sliding your right knee forward by turning your hips to the left. Your right hip and knee will come forward. Keep both feet on the floor and reduce the effort in your legs.

Rest again.

6. Please put your arms in the same position as in step #2, turn to the left again, and take your right knee forward at the same time.

The whole body is now turning to the left. Does your contact with the chair increase on the right side of your pelvis or your left side? In other words, is more of your weight shifting to the left or the right hip as you turn? Please try shifting your weight onto your left hip as you turn to the left and see if that allows you to turn a little bit further with less effort.

Rest again.

7. Leave your hands in your lap, and turn to the left again as in the first movement (step #1) of the lesson. Notice if are you turning a little farther than before. Do you have a clearer image of all the parts of yourself involved in turning to the left? Now turn once to your left and once to your right, and sense the difference. Is one side a little easier to turn towards? When you are ready, you can do the above steps while turning to the right and reverse all of the directions.

Can you imagine in what situation these movements might come in handy? In other words, when can you imagine this way of turning being useful? How about while driving? Can you imagine looking behind yourself while changing lanes? Please try to come up with one or two other examples for yourself when turning with your whole body like this would help.

This is just one short example of an Awareness Through Movement lesson. Usually lessons are between 30 to 60 minutes. Most lessons are done while lying or sitting on mats on the floor, although some lessons are also done in other positions, such as sitting, standing and walking.

Thank you for trying this Feldenkrais lesson.