This is also in the Human Movement Starter kit as it’s an iconic lesson in shifting your weight. Once you feel the logic of pivoting forward with your chest and backward with your top leg, you won’t forget it. Your system will remember it.

It’s an effortless, easy spiral.

The ease of coordinating movement from your middle is one of the glorious pleasures of human organization.

This lesson inspires movement from the middle as well, but from a different position. The power from the spine begins to translate to the limbs, bit by bit.

You’d be surprised how much you learn about rolling onto the side without using effort! Once you feel this movement, it will serve you in everything you do: walking, sitting, coming to stand, rolling out of bed, and more.

(Note: if you are not comfortable lying on your right side, please do the lesson on the left side.)

(Amherst version)

Begin to draw the left elbow and leg into the picture of curling and uncurling.

This is a brilliant lesson. You stat on the side with the forearm on the floor. You lengthen your arm and leg at same time to roll onto the back in many ways, focusing on timing, foreground and background, and changing points of attention.

At the end there is a profound wholeness to your sense of self, as well as freedom and power from the center to change direction at any time—or not, as you choose.

A rolling lesson beginning the process of baby rolling. A large part of counterbalancing is re-learning how to roll like a baby, that is, from the middle. When the middle is well-organized, neurologically, we have much, much more power available to us.

Use this lesson to sense balance, timing, weight shift, and what to do with those limbs that are all over the place.

A variation on baby rolling, with different cues. Begin to sense the weight as it moves off your center. As you get good at knowing where your mass is in space, you relate the weight of the limbs more and more clearly.

Good for sensing timing, coordination, and balance. Wonderful for walking and unwinding the back.

Babies learn to roll by accident, through many tests and experiments. They clarify the use of the large muscles in the trunk to direct them through space to do what they want: mostly to get a toy, see something, or engage with the environment in some way.

If, when we first learned how to roll, we created some dysfunction in our relationship to gravity, we will feel this “over-correction” our whole lives until we cycle through our learning again so we can eliminate this feeling of effort.

You've seen people who are very controlled and rigid. They expend tremendous effort and conscious control to guide themselves through space. It's exhausting because nothing is happening naturally. It's all active, controlled muscular contraction.

Use this series to eliminate effort and feel balanced, safe, and efficient without a sense of having to over-control everything. Once you rely on sensory feedback for balance, the over-contracting and over-thinking subsides. Life gets easier. I know this for a fact.

A short video by a Feldenkrais practitioner demonstrating these principles.

Once you believe you have discovered the correct way to do something your learning is finished. You will not seek further improvement. Ignorance is the prerequisite to learning, and the more comfortable we are revealing our ignorance to ourselves, the more we will learn.
— Moshe Feldenkrais