This lesson is deceptively simple and luxurious, yet it unwinds the back by sneaking up on the complex patterns of walking. The whole spine feels connected as the arms and legs swing!

Note: If it is not comfortable to drape one leg over the other, please keep the feet standing and just tilt the knees to the side.

This is one of the best lessons I know to soften the back. I used to come back to this again and again after I finished my training. There are many more like it in the flexion series as well! You can lengthen the back muscles and allow the belly to let go. This increases easy breathing and invites a new sense of uprightness as the back muscles shift. (AY229)

A new strategy of releasing the diaphragm and allowing for the back muscles to lengthen. A lovely lesson to do before bed!

Easing the low back by rolling over the arms, who knew! These variations allow contracted back muscles to feel supported in a whole new way. I love this lesson. (Have a rolled towel nearby if you are not comfortable with the arms behind your low back.)

Ah, the pelvic clock. This is one of Moshe Feldenkrais’s masterpieces. It allows for the power from the big muscles in the center to spread, like dropping a pebble in a pond. Done slowly and with attention, it eases the places where we have locked up and held on. Take your time for this will open up tremendous possibilities for a flexible low back and better walking.

This lesson is wonderful for increasing the use of the whole back for upright, easy poise. Bringing the eyes into the movement is powerful and instructive. Go slow, and honor your own shape, whatever it is in this moment. This lesson always refreshes my sitting posture! (Amherst 11 June 1980)

This lesson is done on the stomach. It slowly invites more and more use of the back muscles to engage as the spine unwinds. If you sit (or slouch) for long periods, I recommend this lesson for recovering a long, tall spine! (Moshe Basic series, atm book #7)

The greatest momentum and strength lie in accelerating the easiest trajectory. The challenge, of course, is locating the easiest trajectory. All too often we unconsciously stay on a difficult trajectory and just push harder to move forward.
— Zoe Birch