Exploring rotation of outstretched arms and shoulders in several positions, ending with a fanciful tribute to Inigo Montoya (from "The Princess Bride").

Shoulder Rotation 4 - 22 - 21

Finding a lift away from gravity by exploring partitions in the body that also connect and allow some flow.

Anti - Gravity 5 - 20 - 21

We can learn to rest in many different positions, even standing. This lesson aims at finding greater ease in standing for conversations, waiting, or bending and straightening in the garden.

Standing And Bending 6 - 17 - 21

Can be done lying down, floor or bed, or in a chair (you may have to adjust a few instructions for the chair). This lesson uses the eyes as a way to access the parasympathetic ("rest, digest & repair") system for deep calming. We talk about some of the physiological changes we can bring about by paying attention to our eye movements and breath.

Eyes & Vagal System 7 - 21 - 21

We start with the imagery of settling onto firm sand, then focus on a standing foot's ability to roll us sideways. We add arms in a self hug that improves rolling, and finally find we can accomplish some interesting kinds of locomotion.

Ambling Across The Sand

The bell hand is a unique Feldenkrais tool that can be used to ease tension and improve smooth fluid movement in the rest of the body. The key is that parts of our bodies like to mimic other parts. Notice how tensing one part tends to spread. But this easy, calming movement can help ease tension even as you are learning fluidity and grace in another movement.

Bell Hand On The Side  11-4-21

A classic Feldenkrais lesson based on the image of the Chanukah menorah, or Chanukiah. On the back, arms are laid out at a 90 degree angle with elbows bent at another 90 degrees, with palms of the hands then facing in the direction of the feet. This constraint allows a lot of exploration of supple movement in the upper body. And as always, the whole body is connected to every move,

Chanukiah 12-2-21

We start on the side (arm or folded towels under your head), moving to the back. With knees and elbows in the air, we might feel like a bug... or a baby! This exploration of flexing and extending, differentiating one side and the other, might bring you eventually to your stomach like it did the first time this happened, many years ago. You can even lift your head and look around!

Elbows & Knees, Together & Apart - 3 - 30 - 22

We start by noticing the way our two feet balance us and work together today. Then, on the back, we go through variations on the theme of rolling each foot side-to-side in many positions, bringing in also the analogous movement of the hands.

Supple Feet 4 - 14 - 22

It's good to learn that we can calm ourselves when anxious or when our minds seem to race ahead of us. This lesson in two parts uses our ability to quiet our nervous systems through breathing and the calming of the eyes. You can do it in a chair, or adapt the narrative to floor or bed lying. You can recall the instructions, or listen again, always know you are making it your own.

Quieting The Nervous System With Breath & Eyes - Chair   8 - 1-23

The main intent of this lesson is to explore the strategies our body employs to allow the swing phase in walking, specifically the clearance of the foot leaving the ground. It's a bit of a grab bag, with parts of other lessons aiming for this intent.

Easy Walking #3   10 - 24 - 23

Our hands and eyes depend on each other. Eyes like to lead our attention. Hands depend on the witness of eyes to know what they are doing, This lesson softens eyes by softening the working of hands. Always do less than you can, go slowly, repeat movements only while they are fresh and interesting.

Softening Hands And Eyes  6 - 18 - 24

Walking is such a complex human activity. If we sense something is less than perfect, it's almost impossible to correct because so many personal habits are infused in that long-developed movement. So we resort to Feldenkrais lessons, sensing and feeling and making distinctions in small segments of the larger activity. Our brains sort out what feels and works best among the options proposed, and the entire activity is refreshed. Always do less than you can, sense and feel rather than achieve, move slowly. The lesson is FOR YOUR BODY, no one else's. Discover a way to feel more congruent with yourself.

Think Light, and Up! - Chair   12-3-24

Ease & Effort - Arms, Hips and Legs  9-9-25

We can be glad our brain decides how we should breathe at any particular time, and generally does an adequate job. It’s helpful, though, to remind that brain and body of different options, places that can change their habitual patterns to invite even fuller breathing. This lesson uses “paradoxical breathing,” a way of upending our habits and waking up our breath. Always do less than you can, move slowly. Sensing and feeling is our brain’s language for body learning.


Freeing Your Breath 9-25-25

We tend to carry a lot of tension. Jaw, neck, shoulders – other places, too. This lesson extends ease throughout as we explore connections and the letting go of unnecessary holding patterns. This is a lesson to do very lightly, slowly, with very small movements. The size of the movement is not important (except that it should be small). Sensing and feeling is what it’s about.

Jaw, Neck, Spine and Breath  9-30-25

Jaw, Neck, Spine and Breath - Chair  9-30-25

This is a shot lesson you can do on a bed or the floor. You can adapt freely, and use this to inspire your own exploration - especially if you are having trouble sleeping. Focusing attention on our sensations can help release our thoughts and quiet us enough to send us to slumber. This may  also serve as a way to relax before going on with your day.

Short Lesson for Relaxation (10 min)

Our arms connect far more securely to our trunk than we imagine. This lesson, which primarily involves rolling hands and arms, eventually connects with our head and all the way to our legs and feet, ending with fluid motion. Rest often and do far less than you can. Movements are not repetitive but exploratory. Sense and feel your way all the way through.

Turning Your Hands to Find Your Feet  10-14-25

Our arms connect far to our trunk with more complexity than we imagine. This lesson, which primarily involves rolling hands and arms, eventually connects with our head and all the way to our legs and feet, ending with fluid motion. Rest often and do far less than you can. Movements are not repetitive but exploratory. Sense and feel your way all the way through.

Turning Your Hands to Find Your Feet - Chair   10-14-25

This is a very short learning exploration of movement and sensing. Go slowly, do less than you can, sense and feel your movement.

Short Feldenkrais Learning Experiment

Our necks do a lot of work and we tend to overuse them, forgetting we have a long spine that can distribute a turn more evenly. In this lesson, we gently support the head and remind our nervous systems that our whole body can be involved. Always do less than you can. Move slowly and pause after each movement. Sense and feel – that is the method of positive change.

Ease for your Neck  10-21-25

Our necks can get tense when we spend long hours at a computer, and then it’s easy to misuse them, forgetting we have a long spine to distribute a turning. In this lesson, we support our heads, reminding our nervous systems that more than just the neck can assist in a turn. Always do less than you can. Move slowly and pause after each movement. Sense and feel – that is way positive change.

Ease for your Neck - Chair 10-21-25

Humans don’t resolve stress, specifically the “fight or flight” response of our Parasympathetic Nervous System, as easily as other animals, so we develop strategies to soothe and calm ourselves. Unfortunately, a lot of that stress remains unresolved and we hold far too much tension as a result. In this lesson, we review two differing ways of breathing, and use specific continuous movements of our hands and arms to enhance and connect this calming ability within the body. If you experience discomfort in a Feldenkrais lesson, simply do less (this includes using your imagination rather than actually moving). Move slowly, attend to your own comfort. Sense and feel your movement – this is key to this kind of learning!

Finding Harmony  10-28-25

Our heads are heavy, but with good body organization, they rest easily atop our spines. Problem is, most of us habituate a forward head posture that dramatically increases the functional weight of our head, requiring a lot more muscular energy to keep us upright. This lesson, mainly on the side, helps us center that heavy head for easier carrying. Always adapt the lesson to your own needs. Discomfort interferes with learning, which is the basis of the Feldenkrais Method. Move slowly, sense and feel, let go of extra effort wherever you find it.

Centering Help for your Neck   11-4-25

Finding Length  11-11-25

In order to lift parts of us from the ground, we need to counter earth’s gravity by pressing somewhere else. This is so organic we hardly notice. Here we explore these counterparts to our movement and allow ourselves the experience different strategies. Always do less than you can, move slowly, sense and feel your movement – this allows our brain’s best learning mode. 

Lift, Press, Breathe  11-18-25

In order to lift parts of us away from the ground, we need to counter earth’s gravity by pressing somewhere else. This is so organic we hardly notice. Here we explore these counterparts to our movement and allow ourselves the experience of different strategies. Always do less than you can, move slowly, sense and feel your movement – this allows our brain’s best learning mode.

Lift, Press, Breathe  11-18-25 - Chair

Free Neck and Shoulders - 12-2-25

Free Neck and Shoulders - Chair  12-2-25

Your Curious Eyes  12-8-25

Finger Light 12-16-25

Finger Light - Chair 12-16-25

Merry and Light  12-23-25

Sitting and standing. How does the smooth movement of your eyes affect how and what you see. January 6, 2021

Vision Quest - Chair

Interacting with the ground to move ourselves in new ways.

Friending The Ground

On the back, ankle on opposite knee. Exploring oppositional movement and how intention (such as reaching for a chocolate cookie) organizes movement.

Yellow House Feldenkrais

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