I call this section, “Meditative Hips.” You get to rest and give yourself permission to do less, which is the best thing for resetting the system.

A yummy, slow lesson. I suggest barely moving because the brain work around the pattern is enough to change the way you move through your torso. (Note: this lesson also has an amazing effect on the neck and shoulders. If you have “hunchie shoulders” from computer work, this is wonderful!)

Don’t be fooled: this lesson starts by folding the wrists and grows to coordinate the walking pattern with the whole self. I feel completely, bizarrely flat after this lesson. Find out what happens for you.

A slow, attentive, soothing lesson that is what it says: A deep study of moving the hip and observing the breathing patterns associated with different variations.

TIP: As this is a one-sided lesson, do the lesson just on the one side to see how the two sides contrast in your perception. (You can always do the other side later.)

With slow, small movement you build on the initial orientation of your pelvis and grow the pattern throughout your whole self. I still find this lesson pretty mind-blowing, twenty-four years later. Plus, it’s fabulous for easier walking.

Meet your left hip. Sense it, feel it, move it from the knee, the femur, the pelvis, the spine. A full sensory exploration using slow, small movement with big awareness.

Many clients with sciatica find this lesson a huge help. It connects the hips and head through the spine in a luxurious coordination. The precision is in the coordinating as the movement itself is uncomplicated.

This lesson starts on the side and clarifies movement in the hips as it travels through the spine. Slowly the hips and shoulders start to leverage the floor. By the end, you feel like you’re floating across the floor with the newfound clarity of everything working together, making friends with both gravity and the ground.



The first thing we are taught in Feldenkrais is how to honor our own sensations and make ourselves comfortable and safe, and then how to make others comfortable and safe. Otherwise, we’re just yanking on a tight, balled up, anxious, over-strained nervous system. That never works.

So find ways to support yourself even more. When we feel supported—in our bodies, with friends and loved ones, and in life—then we can let go.
— Zoe Birch