[Free recorded lessons can be found here and here.]

In this lesson, please observe the following guidelines:

1. Read each paragraph in full before doing the movement it describes.
2. Move easily, within your range of comfort. If you feel any strain or even a stretch, make the movement smaller.
3. Move slowly, so that at any time during the movement you can stop or change direction.
4. Rest whenever you feel the need.
5. Breathe easily.

To begin, sit easily at the edge of your chair, with your feet flat on the floor. Close your eyes and turn to look to your left as far as you can comfortably. Open your eyes and notice how far you have turned.

Turn your head as far as you did before, stay there, and close your eyes. Leaving your head where it is, move your eyes gently to the left as far as is comfortable. Do this movement of the eyes several times, then bring your head back to the middle, keeping your eyes closed. Rest for a moment, then turn your head again to the left as far as is comfortable. Open your eyes. Are you looking a little further to the left? Rest again.

Again with your eyes closed, turn your head to the left several times, noticing what participates in this movement. Are your shoulders moving? Try bringing the right shoulder forward and the left shoulder back as you look to the left. Repeat this movement several times, then stop and rest for a moment.

Turn your head and shoulders to the left again several times. This time, as you turn to the left, also bring your right knee forward and the left knee back slightly. Notice that this movement of the knees is reflected in your hips and pelvis. Let your legs and feet be easy, and notice any excess tension or effort that you can let go of. Once you have done this movement several times, rest again in sitting.

Once more, with your eyes closed, turn to the left. Think now about what is participating in this movement - your hips, shoulders, ribs, and spine are all moving. Think of growing taller as you turn to the left. When you have done this movement several times, turn as far as you comfortably can, and open your eyes. Notice how far you have turned now. Is this different than the beginning of the lesson?

Rest comfortably with your head in the middle. Notice how you feel, comparing your right side to your left. Compare the feeling around your right eye to your left eye. Notice if your weight is more over your left sitting bone than your right. If you wish, you may repeat this lesson turning to the right.
Stacey Pelinka, GCFP      |      The Feldenkrais Method®
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“I came to the class to find a way to alleviate aches, pain, and stress.  After class, I felt ‘lighter’ and more limber.  These feelings were immediate. Then I noticed that I was changing the gait of my walk and my posture while standing and sitting.  One doesn't appear to do a lot in Feldenkrais, so the changes were unexpected surprises.”
--L.L., musician/web designer
Awareness through Movement