A Small Sample Awareness Through Movement Lesson

Here is a small sample of a Feldenkrais Awareness Through Movement lesson that you can try on your own. When doing this or any other Feldenkrais lesson, always heed this advice:

Move slowly and gently. Move only within your range of comfort; always, no exceptions. If you notice discomfort in the movement, ease up or stop the movement. Even tiny movements can have a large impact.

If you are concerned that a medical or physical condition might be effected by the lesson, you should consult a physician before doing the lesson.


A Lesson: Turning Your Head Comfortably

 1.  Sit comfortably in a chair, looking straight ahead.
 2.  Moving only within the range of comfort and ease, move your head and eyes to the right, as if to look over your right shoulder. Remember, don't strain,
 3.  What can you see? Pick a landmark that you can see easily, and remember it.
 4.  Looking ahead again, slowly and gently move your right ear towards your right shoulder and then back again to neutral. Repeat 5 times, but remember: no straining.
 5. Rest for a moment
 6.  Slowly and gently move your right shoulder towards you right ear and then back to neutral. Repeat 5 times. Do the ribs on your right side move as you lift your shoulder? What happens to the ribs on the other side?
 7. Rest
 8.  Imagine a rubber band between your right ear and your right shoulder. Move your right ear and right shoulder toward each other gently. Let them remain in that position as you slowly tilt them left and right together. Notice what's happening to the ribs on the right and left sides as you make this movement very softly. Repeat a few times and then let everything go and rest.
 9. Look straight ahead and gently move your head and eyes to the right, as if to look over your shoulder. Has the movement changed? Has the feeling in you neck and shoulders changed?
10.  Let everything go and rest.
11. If you want, repeat steps 1-10 with the left ear and shoulder.