Eye and neck lessons

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Smooth movement of the eyes is crucial for our ability to respond to external stimuli. Dr. Feldenkrais taught this classic lesson in the beginning of his US training in Amherst, Massachusetts in 1980. It’s done on the back, making slow, and then quick, excursions of the eyes in many directions. The shift in the ability of turning the head in relation to the eyes is remarkable.

Many people don’t realize that the eye muscles have habits just like the rest of us. In fact, these muscles are linked to the way we hold our entire being. If we strain in the eyes, we feel a global fatigue, not to mention strain in the neck muscles, which work hard to keep the head still so we can focus.

I love this lesson not only because it releases the neck like crazy, but it also focuses on the inner and outer worlds, dividing one’s attention between the inner sensations and the outer environment.

You cross one knee over the other and make very small movements of tilting the knees, head, and shoulders in many ways. At the end, the arms are behind the back, which also lets the low back settle. The whole mission is to challenge the soft, quiet movement of the eyes while attending to the inner and outer worlds. My new favorite lesson. Very soothing and down-regulating as well.

(AY266)

Who knew there was so much activity in the eyes! Jumpy eyes and a visual cortex that is constantly trying to focus are exhausting. Use palming the eyes to calm the visual cortex and allow the whole system to reset.

This lesson looks at inclusive attention, when we look at something but don’t really see it, a kind of diffuse focus, as opposed to exclusive attention, where we’re focused on one thing only. Attention involving the entire self is the best way to reset the system.

Tip: If it's uncomfortable for your arms to hold the head, hold the head still without the hands. 

For more like this, see:

For more like this, see: 
178 Rolling hands, palming eyes
234 Palming eyes, tracking fingers, freeing neck
12 Eye movements to smooth the vision and the release neck (Esalen version)
54 Eyes left and right, basic palming eyes

Learning to use the whole spine to counterbalance the head is an important feature of efficient human movement. Babies do this without thinking. Imagine, no prefrontal cortex at all and yet they can perfectly balance their head. It's only as we get older that we interfere with our innate kinesthetic intelligence. Often, we move the head without any counterbalance and over-rely on the teeny-tiny neck muscles, which are too small to work that hard all the time.

Feel how much easier it is to shift your whole self as you begin to sense the actual weight of your head and its influence over every part of you. You can imagine how this is good for recovering from computer work or “text neck.”

Tip: Much of this lesson is done sitting cross-legged on the floor, however, you can easily sit on a firm chair.

(Head circles #1, AY50)

This lesson is wonderful for liberating the neck. Please go slowly, and take lots of rests as it’s very non-habitual to roll the head on the floor like this for anyone past the age of three!

The theme of moving the whole spine in response to the head continues from the last lesson. The position is such that you can’t help but move your whole self! This provides clear input into the low back/neck relationship. Play around with it, do what you can without judgement. It’s worth it!

It’s interesting to find all the directions and angles with safety and security. Your head can feel wildly light on top of the spine after this.

(prep for headstand #1, Amherst)

This lesson needs a rolled towel or blanket to put under your neck.

With the legs in different positions, you will use the breath to soften the ribs and neck. Then, with a gentle oscillation from the ankles, the skeleton connects with smoothness and clarity all the way up to the neck vertebrae. A lovely, softening lesson that lets go of tension everywhere.

(from Ruthy Alon, Mindful Spontaneity)

For more in this series, see:
46 Release the low back on a blanket
89 Dip the hips on a rolled blanket
59 Release the mid-back with a rolled blanket

This is an interesting lesson where you put the top of your head on the wall instead of the floor. Then, you start to roll around it. I know, I'm not kidding. It IS possible. Just play with the movement and the spine and ribs will respond more and more.

You slowly start to swivel your whole self, arms and legs and trunk, around the tippy-top of the head on the wall. This is amazing for re-centering the head on top of the spine and feeling light and swingy afterwards.

Tip: Don't try to “perform” this lesson. Just play with the movements, and smile.