A foundational lesson for all lessons, this acquaints you with the way the hip socket moves in your own self. Not the intellectual understanding, but the sensory feedback from your own experience. I feel lighter and taller after this lesson. My legs feel like they’ve just been oiled in the joints. Plus, as the joints wear with time according to how we use them, this will save your hips and low back for years! 

Circling the pelvis around the hip socket helps smooth out the rough edges of our walking. It also highlights where you might be holding in the ribs, putting undue demands on the hips and low back. The legs will swing easily after this one! (Mia Segal/Gaby Yaron, 1977-78, #8)

Swiveling the spine and pelvis over the hips in one easy move is so freeing. Test this lesson to discover how you sink further and further over the hips. It’s a gorgeous lesson, done mostly sitting on the floor. (AY358)

Sense how the spine moves to support the legs moving through space. A lovely connect-me-up lesson through the ribs, spine, pelvis, hips, and legs. You will clarify the shift in the bones of the leg all the way to the head! I love this lesson, and it is one I often give to my students to practice. (Note: I call this lesson “rolling leg for balance,” if you have received it in the past.)

Part 2 continues with bigger movements of the legs. Feeling the emerging pattern of the legs in the back offers a real insight into human movement.

I love this lesson for walking and cycling! Free hips and low back are smooth and oiled. This lesson has some stronger constraints, meaning it’s more of a puzzle at first, then voila the puzzle is solved! It’s super fun to teach this as the end movement brings everything together with flexible hips and spine. (AY302)

Anyone who knows me knows that I say “THIS lesson is my favorite.” Really, this lesson is one I go to again and again for softening the back and feeling the connection of the leg into the back effortlessly, without doing anything. (Esalen, CD1#6)

This lesson is unusual. It seeks to uncouple our habit around the hip flexors and the extensors of the back. It can have a profound effect on upright sitting as we slot the pelvis onto the hips. This is one I couldn’t wrap my head around at first. In my training I even sat up in the middle of the lesson in front of forty people and proclaimed it couldn’t be done! But that was over twenty years ago. Luckily I’ve learned something about my hips in the meantime. (AY241)



Moving with grace and strength opens doors you never imagined were there. Rather than telling you how to perform, Feldenkrais returns you to a deep internal knowing.
— Zoe Birch