Feldy Workout: Hips & Hammies
Restore your natural flexibility safely, gently, pleasurably. Discover mobility, ease, flexibility and safety around the hips, hamstrings, legs and pelvis. The "Feldy Workout" workshops contain lessons that are a little more active and demanding than your average ATM but still, as with all Feldenkrais, you can move at the level that works for you.
· Safely mobilise hip joints
· Lengthen hamstrings
· Heal and strengthen lower back
· Healthy chair sitting
· Improve your dancing, yoga, lovemaking
ATM 1: Lengthen Hamstrings, 46 minutes
Supine, sit on floor and prone. Flexion (folding forwards), lengthening legs, inviting hamstrings (posterior thighs) and whole of posterior self to release and lengthen.
ATM 2: Release Adductors, 39 minutes
Supine and sit on floor. Bend knee out to side, interesting movements to encourage inner thighs to lengthen and release and mobilise hip joints
ATM 3: Chair, Cross legs, 28 minutes
Sit in chair. Cross legs, one ankle rests on opposite thigh. Unusual, intriguing movements to mobilise hip joints and a challenging way to stand up. Improve sit to stand coordination.
Feldy Workout: Hips & Hammies
Restore your natural flexibility safely, gently, pleasurably. Discover mobility, ease, flexibility and safety around the hips, hamstrings, legs and pelvis. The "Feldy Workout" workshops contain lessons that are a little more active and demanding than your average ATM but still, as with all Feldenkrais, you can move at the level that works for you.
· Safely mobilise hip joints
· Lengthen hamstrings
· Heal and strengthen lower back
· Healthy chair sitting
· Improve your dancing, yoga, lovemaking
ATM 1: Lengthen Hamstrings, 46 minutes
Supine, sit on floor and prone. Flexion (folding forwards), lengthening legs, inviting hamstrings (posterior thighs) and whole of posterior self to release and lengthen.
ATM 2: Release Adductors, 39 minutes
Supine and sit on floor. Bend knee out to side, interesting movements to encourage inner thighs to lengthen and release and mobilise hip joints
ATM 3: Chair, Cross legs, 28 minutes
Sit in chair. Cross legs, one ankle rests on opposite thigh. Unusual, intriguing movements to mobilise hip joints and a challenging way to stand up. Improve sit to stand coordination.
Heart Flow
Unlock your thoracic cage- spine, ribs, shoulders.
Release the flow of creativity, power and love.
Three intriguing Feldenkrais movement lessons discovering smooth coordination of action in the heart area.
· Mobilise thoracic spine, especially at base of neck and between shoulder blades
· Improve breathing
· Improve neck, shoulder and chest mobility
· Release your power to your arms
ATM 1 Spinal Chain 41 minutes
Supine. Knees bent, feet standing, lift pelvis/head, move area of pressure to clarify, mobilise spine, rib cage, shoulders in interesting ways.
ATM 2: Sink Spine 55 minutes
Supine, prone, side lie, on hands & knees. Sink spine between shoulder blades. Clever ways to encourage shoulder blades to slide freely. Mobilise and coordinate that 'difficult to free up' area between shoulder blades.
ATM 3: Hand Slide Across Chest 29 minutes
Side lie. Turning movements of head, shoulders, pelvis. Hand sliding across chest reaching out to side. A really nice widening and opening of heart area.
Neck & Shoulders, Fluid & Free
Gentle, intriguing and pleasant movement exercises for the neck, shoulders, head and whole body.
Learn how to replace stiffness, restriction and pain with smoothness, grace and freedom- safely and enjoyably.
- Deeply relaxing Feldenkrais lessons
- Mobilise the neck, safely, gently
- Re-program the brain’s control of neck posture
- Learn the 7-directions-in-one-minute neck exercise for ongoing self-care
- Learn a simple, safe Feldy style neck massage for your friends, family, clients
- Injury prevention, injury recovery
ATM 1: Chair, Turn 32 minutes
Chair sitting mostly, plus some supine (lie on back) and stand. Turning head, integrating with shoulders and pelvis. Funny, opposite movements of eyes, head, shoulders and pelvis. Improve turning range of movement and fluidity in neck and shoulders
.
ATM 2: Pecking 36 minutes
Supine, prone (lie on front) and sit on floor. Unusual head movement, coordinating neck with loosening back between scapulae (shoulder blades), mobilising chest and sliding of scapulae. Last move is a little challenging!
ATM 3: Twist Spine, Head Fixed 25 minutes
Supine. Instead of trying to move head and neck we do a clever trick and move the body relative to the head and neck. It's a Feldenkrais way of bypassing ingrained habits by playing with how one part moves relative to another. Enhances flexibility in the neck and torso.
Self care exercises, can be done each day, at home or work; before/after sport, dance, playtime. For ongoing self-maintenance, injury prevention, injury recovery:
- 7 Primary Neck Actions 6 minutes. Sit or stand
- Hand Roll Head 9 minutes. Supine
- Shoulders 4 minutes. Sit or stand
Feldy style massage 7 minutes
A lovely, caring movement and massage sequence to relax and heal your partner.
Heal Your Hands
Re-discover grace, ease and flexibility in your hands, arms and shoulders. Learn by gentle movement exploration, pleasurable release and sensible self-management. Discover:
· Improved coordination of fingers, thumbs, hand, wrist and arms
· The famous figure skater's trick of hand movements to awaken whole body mobility (Swimming dragon)
· Release unconscious habits of tension and restriction.
ATM 1: Turn Hands, 46 minutes
Supine, knees bent, feet standing. Gently roll arm(s) to turn hand(s), coordinate with turning pelvis, whole body. Let go of the work in your hands and arms for softness and fluidity.
ATM 2: Habitual/non-Habitual, 13 minutes
Any position that is comfortable. Clasp hands together and experience the oddness of non-habitual positions and actions. For flexible hands and flexible brain. Habits and how to change them.
ATM 3: Wrist Bend, 32 minutes
Supine. Interesting movements of whole arm, shoulder, forearm, wrist and fingers. Do all on one side and notice a striking difference between the hand that has learned and the other hand. (Do the whole lesson again another time with the other hand.)
ATM 4: Big Pinch, 9 minutes
Any position that is comfortable. Touching finger and thumb tips in various combinations to re-train and refine their coordination.
ATM 5: Swimming Dragon, 12 minutes
Supine, sit, kneel, stand. Hands clasped, wrists bending and turning, moving harmoniously with whole body to create a beautiful, flowing dance-like movement.
Mind, Breath, Body
Use the breath to free the body and focus the mind. Systematically and pleasurably explore the relationship of the breath to the movement, shape and posture of the mouth, throat, chest, diaphragm, abdomen, spine and whole body.
· Discover breath without effort- at rest and at all levels of activity
· Release unconscious habits of restriction
· Unleash your power and grace
· Calm and focus the mind
· Be present here and now, releasing the past and allowing the future
ATM 1: Sense Breath and Shh, Sss, Ha, 17 minutes
Supine (lie on back), detailed sensing of the breath in all directions. Exhale from different places with added sounds. Increase your awareness of how your breath moves you.
ATM 2: Breath and Rhythm, 53 minutes
Supine, practice of patterns of inhale, exhale and hold in different rhythms, linked with rhythmic body movements.
ATM 3: Path of the Breath, 13 minutes
Side lie and supine, tracking the breath from nose/mouth to the three lobes of the right lung. Clarified awareness improves ease and efficiency of breathing.
ATM 4: Breath Moulds the Ribs, 22 minutes
Using the breath to massage the ribcage from inside: widening, lengthening. Create more space and mobility for freer breathing and flexibility.