Awareness Through Movement Lessons®

Please download or at least read: How to do Awareness Through Movement Lessons.

These lessons are not exercises they are movement practices.  How you do them, how you bring awareness to your experience, will determine what you get from them. If you have any health problems please consult with your health care practitioner before doing any of these lessons.  Though they are very gentle, some lessons may not be beneficial for you.

QUICK LESSONS
Free lessons you can do most anywhere in 10′ or less
click the speaker icon to listen, or right click / ctrl click for more options 

Releasing Tension in Your Neck, Upper Back, and Shoulders  This lesson is to help release the tension in your upper back, neck, and shoulders.  If you do the movements slowly, without pushing or straining, you will feel better after doing them, and you’ll be learning to move with better integration so over time, you’ll have less tension.

Sitting Comfortably  Many of us find ourselves becoming uncomfortable when we sit for long.  This is often caused by not sitting in such a way that you have the support of your pelvis and spine.  If you do the movements slowly, without pushing or straining, you will find yourself sitting more easily, with greater comfort.

 

FREE SAMPLE FULL-LENGTH LESSONS
You can try these free downloads to find out if this format works for you.

click the speaker icon to listen, or right click / ctrl click for more options

Returning Movement to the Base of the Neck (A6) This lesson brings awareness to the area where upper back and spine meet the base of the neck.  It can help in finding balance while standing and walking and help connect the movement of your arms to the movement of the spine.

Jaw, Neck, and Pelvis – Turning Head (C2b)  This lesson integrates the movements of your jaw, neck, spine, and pelvis to free the movement of your jaw as it moves from side to side.

Circling the Top of the Head (A19)  This lesson brings awareness to the relationship of head, spine, and pelvis, integrates movement of the neck with spine and pelvis, and for many people helps locate their head over their spine and pelvis resulting in freedom from neck and upper back pain.

 

FULL-LENGTH LESSONS to PURCHASE

These are mp3 audio recordings of Awareness Through Movement Lessons that vary in length from 40′ to 55′ long. When you purchase the lesson(s), you will then be guided through a process to download them onto your computer – you can then play them back on your computer or load them onto your smart phone or other device.
Please note, the link you get when you purchase a lesson must be used within two days.
Please note, the link may get filtered to your junk mail – check it!



ORGANIZING YOUR BACK, NECK, LEGS & PELVIS FOR
GREATER FREEDOM OF MOVEMENT 

Flexion of the Trunk (A1)
Flexion is one of the primary movements of the trunk and is key to good posture, walking, running, and balance. This lesson helps to reorganize how you flex your trunk and integrates you from head to pelvis. It is also very good for releasing tight back muscles. As always, if you have any particular back problems, consult with a health care practitioner before doing this lesson!
Price: $10.00
Simple Flexion (A1b)
This simple lesson of integrating the movements of flexing the trunk and spine can have profound effects on your sense of balance and your experience of being supported by the ground.
Price: $10.00
Tilting Bent Legs with Triangle Arms (A2)
Twisting, flexing, and extending your spine can result in unwinding tension in your torso giving you greater suppleness.
Price: $10.00
Tilting Crossed Bent Legs with Triangle Arms (A3)
This is a surprising lesson that uses alternate movement of lower abdomen and chest to release your diaphragm, ribs, and spine and later differentiation of the movement of your eyes, head, and pelvis to further release chest and spine. You will feel a difference in your ribs and spine if you do this lesson gently!
Price: $10.00
Carriage of the Head (A4)
This lesson brings a new sense of how your head can rest comfortably on your spine and bring greater ease to the movements of your neck and upper back. (This lesson is done laying upon your stomach.)
Price: $10.00
Head to Knee with Pushup Arms (A5)
This lesson is done on your stomach and works with folding, rotating, and twisting your trunk. The result is surprising and you may find your chest opening and your head riding more easily on your spine.
Price: $10.00
Returning Movement to the Base of the Neck (A6)
This lesson brings awareness to the area where upper back and spine meet the base of the neck. It can help in finding balance while standing and walking and help connect the movement of your arms to the movement of the spine.
Price: $10.00
Connecting Through the Diagonals (A7)
This lesson will leave you feeling connected through your trunk into your arms and legs bringing greater ease and freedom to walking, reaching, running, and doing everyday tasks. Many report it helps them with problems resulting from an unstable sacrum. The lesson is a recording from a class on 6/17/12 (the very first words on the recording ask you to walk and notice your experience of walking).
Price: $10.00
Preparing to Crawl (A8)
Being able to crawl skillfully is essential for being able to stand, walk, and run. Really, it is essential for doing any complex movement well! This lesson helps you to organize your pelvis, shoulders and spine so that you can move fluidly and easily.
Price: $10.00
On the Cheek (A9)
This lesson is done kneeling with your cheek on the floor. It is very good for connecting your neck to your spine and for bringing awareness to the area between your shoulder blades. Do not do the lesson unless you can be comfortable in this unusual position.
Price: $10.00
Simple Side Bending (A10)
Sidebending is a fundamental movement of your spine, it underlies and supports most of your basic movements and postures, from functionally integrating the use of your arms to walking and running. Many of us gradually restrict the side bending of our spines which over time results in damage to hands, wrists, shoulders, knees, hips, feet and ankles....!! This is a recording of a class on 2/12/16.
Price: $10.00
Extend, Rotate, Look at Hand Reaching Overhead (A11)
his lesson is a recording of a class on 7-13-12 (there is some background noise of cars, etc). It integrates a primary connection we use in many ways – a lower body push supporting an upper body reach. The lesson helps free the movement of your back, ribs, and neck and integrate them to help you have greater freedom of movement. The lesson starts with you standing.
Price: $10.00
Head to Knee with Pushup Arm (A12)
This is a recording of a class on 8/2/12. Many of us tend to have shoulders that round forward with our heads forward of our spines - it comes from many of the things we do, such as spend time in front of computers. This lesson will help to free the movement of your shoulder blades and upper back, help to have greater extension in your spine, and bring your head over your spine. It is done mostly in a prone position.
Price: $10.00
On Stomach, Lifting Head, Leg, and Arms (A13)
This lesson is done on your stomach and is relatively difficult. It can help you to release muscle tension and integrate movement in your back, spine and neck, and free the movement of your ribs and breathing. Do not do this lesson without consulting your healthcare practitioner if you are experiencing difficulties with your neck, shoulders, or lower back.
Price: $10.00
On Stomach, Tilting Bent Legs with Pushup Arms (A14)
This lesson can profoundly change how you carry your head over your spine and help to correct 'computer posture' - back rounded, chest retreated, head forward of spine. As always, proceed gently with awareness. The lesson is 32' long.
Price: $10.00
Extension on Stomach, Translating Head (A15)
Most of us find ourselves slumping most of the time but don't really know how to change because few people ever learned to sit up comfortably. This lesson helps you learn to more easily extend your spine and sit and stand vertically with greater ease. It is also a great way to comfortably extend further into sphinx or cobra for those who practice yoga. It is 32' long and works well with lesson A16.
Price: $10.00
Hips, Heels and Shoulders (A16)
This lesson improves the organization of your shoulders and arms and integrates them with the movement of your back, ribs, head, and chest. It simultaneously works to lengthen the backs of your legs and integrate the use of your arms and shoulders with pelvis and legs. The lesson is 40' long.
Price: $10.00
Freeing Your Spine; Looking Up While Sitting (A17)
This lesson is done sitting in a chair and helps to integrate the movement of your head with your whole spine and pelvis. It is a wonderful way to free up your upper back, neck, and shoulders.
Price: $10.00
Freeing Your Spine; Side Bending While Sitting (A18)
This lesson is done while sitting in a chair and helps to integrate your spine, head, and pelvis by exploring side bending. It has a wonderful effect on posture and will change your experience of walking in unexpected ways.
Price: $10.00

 

BRINGING MOVEMENT TO YOUR STERNUM & RIBS
TO FREE YOUR BACK AND RELIEVE JOINT PAIN

Returning Movement to your Sternum (B1)
Restricted movement in your chest prevents movement of your ribs which often results in neck and lower back pain and dysfunctional use of the joints of the arms and legs. Returning movement to your sternum can open up locked up emotional experiences, so proceed with care.
Price: $10.00
On Side, Sternum Becoming Flexible (B2)
Freeing your sternum can help to reduce the stress on all your joints as it helps to distribute the stresses of movement throughout your skeletal system. It can also open locked-up emotional experiences, so proceed with care.
Price: $10.00
On Back, Twisting and Moving Your Sternum (B3)
This is a lesson recorded on 6/8/12. This is in many ways an easier lesson then the previous two and can help free the movement of your head, neck and pelvis, effecting how you stand, walk, and do most of the activities of life.
Price: $10.00
On Back, Twisting and Moving Your Sternum 2 (B4)
Restricted movement in your chest prevents movement of your ribs and spine which restricts breathing and soon results in neck and lower back pain and dysfunctional use of the joints of the arms and legs. This lesson is a variation of B3 and is a recording of a class on 10.17.14.
Price: $10.00

 

FREEING YOUR JAW, MOUTH & NECK

Tongue, Palate and Eyes (C1)
This lesson is a very safe and effective way to move into the process of freeing the movement of your jaw and neck.
Price: $10.00

Jaw, Neck, and Pelvis – Nodding Head (C2a)
This lesson integrates the movements of your jaw, neck, spine, and pelvis to free the movement of your jaw as it opens and closes.
Price: $10.00

Jaw, Neck, and Pelvis – Turning Head (C2b)
This lesson integrates the movements of your jaw, neck, spine, and pelvis to free the movement of your jaw as it moves from side to side.
Price: $10.00

The Relationship of Jaw, Tongue, Neck, and Pelvis (C3)
This lesson can help you bring attention to the movements of your jaw and tongue and how they relate to freedom of movement of your neck and pelvis.
Price: $10.00

Differentiating the Movements of the Face (C4)
Some of us hold a great deal of tension in our face – eyes, jaw, cheeks and mouth. This effects the movements of one’s neck and hips, which can result in a tight, sore neck and back as well as long term degradation of the joints of legs, hips, spine, neck, and shoulders. Freeing our face frees movement throughout our body.
Price: $10.00

Sucking (C7)
Coordinating the actions of sucking works to release lips, tongue, and jaw which in turn effects our necks and muscle tension in the deep belly and pelvic floor. It is well worth exploring.
Price: $10.00

Tongue, Teeth, Jaw and Sucking (C8)
This lesson continues from the last with further exploration of the relationship of tongue, teeth, jaw, neck, spine and pelvis through the actions of sucking. Please try it, if need be, in a room by yourself.
Price: $10.00


COORDINATING YOUR FEET, 
LEGS, PELVIS, & SPINE

Frog Legs (D1)
This is a great lesson to help integrate the movement of legs, spine, and hips.
Price: $10.00

Getting to Know the Hip Joints (D2)
This is a deceptively simple lesson that can be a great help in releasing tight ham strings to provide greater ease when standing or walking.
Price: $10.00

Spinal Chain; asymmetrical and rocking (D3)
We often forget that we are held up in gravity by the pressure of our feet against the ground; this lesson helps to re-establish our ability to press our feet against the ground and connects that pressure all the way through our skeleton.
Price: $10.00

Spinal Chain; Arms Reaching (D4)
This lesson helps find greater balance in standing and walking as well as integrating arm use. It provides the grounding that spinal chain brings as well as connecting movements of the upper back and neck to the reaching of one’s arms.
Price: $10.00

Painting with the Feet while on your Stomach (D5)
This lesson helps integrate movements of your legs and hips with movements of your spine and ribs.
Price: $10.00

Circling the Feet while on your Stomach (D6)
This lesson is similar to ‘Painting with the Feet’, with a bit different approach.
Price: $10.00

Toes and Feet (D7)
Doing this lesson can lead to the surprising discovery that bringing greater awareness to the movements of your toes and feet can lead to greater vitality and calmer energy.
Price: $10.00

Standing on Crossed Legs (D8)
A great lesson to help with balance and coordination. It also functions as a tonic for your entire organization for walking.
Price: $10.00

Hips and Trunk (D9)
A good lesson to integrate the movements of legs, spine, and hips. Before doing this lesson it is best to start with a less advanced lesson, like Frog Legs.
Price: $10.00

Hips and Trunk, Holding Knee (D10)
A continuation of D9, Hips and Trunk, this lesson brings a great deal of side bending and arching movement to your spine, helping to free the movements of sternum, ribs, pelvis and legs.
Price: $10.00

Straightening the Leg by Retreating the Hip (D11)
This lesson is done on your side and will help integrate the relationship of legs and spine. It can result in a great feeling of openness across the upper back.
Price: $10.00

Sexy Legs (D12)
This lesson frees the movement of your legs by increasing the range of motion of your sternum, upper back, shoulder blades and rib cage. Quite often we think of our legs as stopping at our hip sockets, which may be true ‘anatomically’ but isn’t true functionally. The more we sense the relationship of our legs and trunk the better integrated our movements will be.
Price: $10.00
Flexible Knees (D13)
Knee pain is often caused by restricted movement of one’s spine, ribs, abdomen, and sternum. This lesson frees movement in those areas so that your knees can move with greater ease. Take note that much of the lesson takes place on your hands and knees, if you have an issues with your wrists it might be best to choose another lesson.
Price: $10.00
On Stomach, Sole of Foot to Ceiling (D14)
This is a deceptively simple lesson and can have far reaching results, integrating your whole body simply by bringing attention to precise movements of your foot.
Price: $10.00
Spine Chain Rotating the Upper Back (D15)
This lesson will give you a much greater awareness of your upper back in the area between your shoulder blades and higher as well as bring greater freedom of movement to your ribs, sternum and spine.
Price: $10.00

 

FREEING YOUR BREATHING

SeeSaw Breathing (E1)
If you find that your breathe is shallow, or frequently find yourself holding your breathe, this lesson can be very helpful. It works with the parts of ourselves that move while we breathe. It does not teach a ‘right’ way of breathing, but creates the potential of breathing freely in all situations.
Price: $10.00
Radial Breathing (E2)
During periods of stress our breathing can be thrown off and lead to disconnected movement. This lesson helps connect movement with the action of breathing, reintegrating a way of breathing that is fundamental in all healthy movement.
Price: $10.00
Breathing Volumes (E3)
This lesson brings you in touch with the movements of breathing so that your nervous system becomes better able to adapt your breathing to whatever situation you find yourself in.
Price: $10.00
Breathing - Abdomen and Chest (E4)
This lesson is a good follow up to See Saw Breathing (E1). It works with the parts of ourselves that move while we breathe and explores breathing in different ways. It does not teach a ‘right’ way of breathing, but creates the potential of breathing freely in all situations. It is a recording of a class on 10/10/14.
Price: $10.00

 

IMPROVING YOUR USE OF ARMS & SHOULDERS

Arm and Shoulder Comfort (F1)
Distress in arms and shoulders usually comes from isolating arm and hand movements in one’s arms and hands – which though sounding logical works best in machinery. This lesson helps you learn to involve your whole body in movements of your hands and arms which leads to greater arm and shoulder comfort.
Price: $10.00
Sitting, Turning Around Hand (F2)
Another lesson that approaches the distress in arms and shoulders that can come from isolating arm and hand movements. This lesson is done sitting, preferably on a bench or a flat bottomed chair. It helps you learn to allow chest, ribs, spine, and sternum to move with the movements of your arms and hands.
Price: $10.00
Hand to Mouth, Mouth to Hand (F3)
This lesson uses the basic function of bringing your hand to your mouth to focus on how the neck, spine, and belly are involved in movements of the hand and arm. It can relieve tension in the upper neck and between the shoulder blades as well.
Price: $10.00
Working with the Dominant Hand (F4)
I first used this lesson to help people who had trouble sleeping – in fact, it’s a great lesson to do in bed, as the movements are fairly minimal. It can help calm your whole nervous system down while helping you learn better use of your hands, arms, and shoulders.
Price: $10.00
Reaching Through One Arm to Roll from Back to Side (F5)
This lesson is a recording of a class on 7/20/12. The recording starts a little late, so begin the lesson laying comfortably on your back noticing your sense of your legs, pelvis, and spine. The recording begins as you bring awareness to your sense of your arms. This lesson helps integrate the use of your arms with your shoulders, spine, pelvis, and legs and can have a great effect on how you integrate arm use with spine, pelvis and legs during your day. It will also help you learn to roll from back to side with greater ease. It is an advanced lesson, so if you choose to do it, be careful not to push!
Price: $10.00
On side, Primary Movements of the Shoulder(F6)
Many of us experience tension, reduced movement, and sometimes pain in our shoulders, collar bones, shoulder blades and upper arms. This lesson guides you through increasingly novel and complex movements that help to reorganize movement and unwind tension in shoulders and arms.
Price: $10.00
Sitting and Reaching with Mobile and Stable Scapula (F7)
Many people experience pain and tension around their shoulder blades, mid back and neck. Muscle strain and tension in this area is often caused by not stabilizing shoulder blades with functional use of the arms. This lesson helps you learn to stabilize your scapulae when using your arms to prevent strain. It is a good follow up to F6.
Price: $10.00
On Side, Circling the Arm (F8)
Integrating the movements of your arm and shoulder with your trunk and pelvis reduces the stress on your shoulders. This lesson will improve your use of your arms and shoulders and leave you feeling relaxed and supple in your whole body.
Price: $10.00

 

WALKING AND RUNNING

Integrating Movements of Head and Pelvis (G1)
This lesson is done sitting on a chair or stool and is from a class recorded on 8/24/12. Integration of the movements of your head and pelvis are essential for walking and running well. After doing the lesson begin to bring the movements you have explored into your movement as you walk and run - you'll be surprised at how much better you feel!
Price: $10.00

Legs, Hips, and Trunk (G2)
This lesson will help you integrate the movement of your legs with your pelvis and trunk, which will decrease the stress you place on your hips, knees, ankles and feet when walking and running. The lesson starts with some standing reference moves. The lesson is from a class recorded on 8/31/12.
Price: $10.00

Twisting to Integrate Head, Trunk, and Pelvis (G3)
This lesson helps to integrate the movement of your head, trunk and pelvis. Twisting is essential to walking and running with greater fluidity and ease and helps to decrease injuries. The lesson is a recording of a class on 9/14/12.
Price: $10.00

Eyes, Neck, and Pelvis, Turning Your Head (G4)
This lesson helps you learn to rotate your neck and head freely by differentiating the relationship of your eyes, neck, and pelvis. This is very important for walking and running because without this freedom in our neck we are unable to rotate our trunk and pelvis when we walk or run, which is essential for well integrated movement. It is a recording of a class on 9/28/12.
Price: $10.00

Additional lessons that will be very useful for walking and running:
Returning Movement to the Base of the Neck (A6)
Connecting Through the Diagonals (A7)

 

WORKING WITH YOUR VOICE

Equalizing the Nostrils (H1)
This lesson will not only change how you experience the tone, quality, timbre, and resonance of your voice but will help to open your sinuses and change how you experience your head organized over your spine. It can help people with jaw or neck tension, sinus problems, or be a way to change how you experience speaking. For this lesson you will need a chair and a place nearby to lay on the floor, and perhaps some kleenex as your nasal passages will be clearing. You will be toning out loud so be where you feel comfortable making sounds. (35')
Price: $10.00

Breathing and Modulating (H2)
In this lesson you learn different ways of breathing so your breathe flows easily and different ways to modulate sound so you can speak without straining. After doing it you will notice greater ease of breathing and speaking*.
Price: $10.00

*Breathing and Modulating (H2) is a variation of a lesson from a series called Vocal Integration with the Feldenkrais Method by Richard Corbeil, GCFP.  I highly recommend it – it can be purchased on line from Feldenkrais Resources.

 

FREEING YOUR EYES FOR BETTER VISION AND MOVEMENT

Open Focus, Open Attention (I1)
This is essentially a guided meditation that can bring you to a greater awareness of how you can see the world with different eyes. For some it can change a habit of isolation from the world and the anxiety that comes with that.
Price: $10.00

Eyes, neck and pelvis nodding head (I2)
This lesson is a recording of a class on 6-1-12. It integrates movement of the head with the pelvis and uses differentiated movements of the eyes to create greater freedom of movement of head, neck, and eyes.
Price: $10.00

Eyes, Head and Pelvis - Turning Head (I3)
This lesson helps you relax the muscles around your eyes and free the movement of your neck, back, and pelvis. It is a recording of a class on 1/11/13.
Price: $10.00

Rolling Hands and Palming Eyes (I4)
This is a very simple lesson but has a great effect on the integration of your upper back and shoulders with your spine and pelvis; and it leaves your eyes very relaxed. It is from a class on 1/18/13.
Price: $10.00

Eye, Head, and Pelvis Differentiation and Integration (I5)
This lesson helps you learn to differentiate the movements of your head and eyes which frees your eye movements, relax's your eyes, and releases upper back and neck tension. Many people report seeing with greater clarity and experiencing greater freedom of movement. From a class recorded on 1/25/13.
Price: $10.00

Eyes, Hands, and Breathing (I6)
This simple lesson can deeply relax your eyes and free the movement of your upper chest, back, and shoulders. It is from a class on 2/1/13.
Price: $10.00

Eyes, Palate, and Tongue (I7)
This lesson can bring deep relaxation to your eyes, sinuses, inside your mouth and your neck and upper back. It will show you clearly how habitual tension in these areas effects your movement and overall tension and provides a way to learn to release tension in these areas. It is a recording of a class on 2/8/13.
Price: $10.00

Sitting, Turning Eyes, Head and Shoulders (I8)
This lesson is done side sitting on the floor leaning on one hand with one knee bent to the front and the other to the back - if you think this would be uncomfortable or you have any problems with your low back it is fine to sit on the edge of a chair. The lesson can help free the movement of your neck, upper back, and ribs and is wonderfully relaxing for your eyes. It is a recording of a class on 2/15/13.
Price: $10.00

Rolling Hands and Palming Eyes (I4), Eyes, Palate, and Tongue (I7) and Eyes, Hands, and Breathing (I6) are variations of lessons from a series called “Seeing Clearly; A Feldenkrais Exploration of Vision” with David Webber, GCFP.  They can be purchased on line from Feldenkrais Resources.