How do I get set up?


1. Create space

Lie down on the floor and spread your arms out at shoulder height. Do you bump into the furniture? If so, don't worry, just be creative and maneuver as you need. Not every lesson uses all the space.

2. Find a good surface

Get a blanket to cushion the floor. Not a yoga mat, it's too sticky for sliding on, but if that's what you have, by all means use it. A bedding blanket will work, but it can scrunch up sometimes.


Most everyone in Feldenkrais uses moving blankets folded over once. Here are mine, stacked in my living room. They are the actual quilted blankets movers use. I get mine here. They are softer and higher quality than the ones you can pick up at U-Haul, but either type will do.

 A lot of people like mats for movement, designed by a Feldenkrais practitioner. These are cushioned and smooth, although more pricey than a couple of moving blankets.

3. Get support

For lying on the back:

  • Check that your head is parallel to the floor. If if is hanging back and the front of your throat feels lengthened, fold a towel and place it under your head. Now test swallowing. You should feel comfortable, without readjusting the head or feeling any constriction in the throat. Do not use a pillow as it is not supportive. It will interfere with your movement as the sensory feedback is compromised. If you have foam pads (see below), you can always use those.

  • Check that your low back is comfortable. Either bend the knees and stand the feet more frequently, or roll a blanket to support the backs of the knees to alleviate any pull or strain. You will likely find, after doing a few lessons (especially the flexion lessons, or the spine and hip joint lessons), that you do not need this any more.

For lying on the side:

  • You’ll need a thicker folded towel for lying on the side. If a lesson indicates it’s on the side, have a folded towel or blanket nearby and support your head at the level of the spine. Most likely, everyone will need this. Don’t skimp on support here.

  • If you truly need support between the knees, don’t use a pillow or blanket. Use a folded towel, or better yet, the foam pads (see below) as they can be placed there and taken out pretty quickly.

For lying on the front:

Many adults don’t like lying on the front. Try these hacks for making yourself comfortable as the lessons on the front are worth experimenting with! Keep playing with solutions until it becomes more and more comfortable.

  • If you have a torque in the neck, roll a thick towel or blanket and place it under your chest at armpit level. Put your arms above the blanket.

  • Try placing foam pads across your chest instead of a towel.

  • Try placing a rolled towel vertically down the front of the chest.

  • Try rolling a smaller towel and place it under the side of the chest to which your head is turned. This can help take the torque out of the neck quite a bit.

  • Imagine more. Do the lesson on the front anyway and rest often. I have one student who can barely lie on her belly, so she does one or two movements, then rests on her back and imagines the rest. She still gets a lot out of as her brain is still tracking the pattern.

Foam kneeling pads are inexpensive on Amazon, and in the U.S. Lowe's and Home Depot carry similar pads in gardening supplies.

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