Give yourself permission to spend time attending to yourself in a deep, meditative way. Think of it as a gift of self-awareness and self-inquiry. To begin, get a blanket or lie down on a soft carpet.
For tips on how to lie on your back, side, or front, read How Do I Get Set Up?
If you’re new, or even if you aren’t, lie down and listen to this comfort check before you begin.
The Treasury starts with over 270 lessons and 60 tips and tricks. Many more will be added in the next few months, bringing the total to well over 500. Explore and enjoy!
Feldenkrais is like sticky notes for the nervous system: reminders of movement patterns we can do, but we forgot. Use these lessons to check in with your fundamental patterns, like a post-it note on the refrigerator.
Flex to soften the back and belly
Extend to find power in the back
Rotate to lengthen your spine
Breathe to feel light and free
Balance to find upright posture
Side bend to improve walking
Roll to counterbalance with grace and ease
These lessons are a good place to start if you’re not sure where to go. You can touch base with new possibilities when you just want to feel better at the end of a long day or recover from a stressful situation. I come back to these lessons again and again.
In the Seven Best series:
A flexible low back
Fluid hands and arms
Free your hips
Wake up your spine
De-stress and calm
Unwind your shoulders
This section looks at the part of your body you'd like to improve. While anatomical categories are convenient, bear in mind that each lesson influences your entire being.
Start anywhere in the Treasury. You do not have to do the sections in order.
Each link takes you to a set of seven lessons on a single theme. While they are designed to do in order so you can dive deep into a particular pattern, it’s not necessary to do them that way.
Remember your learning is self-directed. Trust your own feedback. That means if a lesson is not right for you at this time, change your strategy or come back to it later. You cannot do anything wrong if you honor your own experience.
Doing part of a lesson is just fine!
Everyone asks this question! Yes, giving yourself the gift of compassionate attention for a few minutes is better than avoiding a longer lesson because you don’t have the time. Try doing 20 minutes and give yourself permission to come back to it later. Or, try one of Zoe’s tips and tricks.
You might be surprised by how quickly your nervous system responds when you bring kind awareness to your experience.
Finally, please drop me a note if you have questions or if anything is uncomfortable. I am happy to share strategies I have learned from 23 years of teaching and discovering my own joyful movement.
Mobilize your spine and pelvis- 49 lessons
A healthy spine
More healthy spine
A strong back
Gentle lessons for tender muscles or tired brains
A mobile spine
Unlock your pelvis
Better hips and legs- 21 lessons
Amazingly free hips
Integrate the legs for easy movement
Gentle hip and leg lessons
Free your ribs - 21 lessons
Flexible ribs, flexible life
Restore the side bend for a healthy back
Support your back with mobile ribs
mobile feet, ankles, and toes - 21 lessons
Support for the ankles
Amazing toes, amazing balance
Soft hands, light arms - 28 lessons
Light, easy arms
More light, easy arms
Soft hands and wrists
Calming with the bell hand
Unwind your upper back and shoulders - 21 lessons
Gentle shoulder release for tired brains
More gentle shoulder release
Unwind the upper back
unwind your jaw, neck, and eyes - 42 lessons
Eye lessons are critical for balance, vision, and relieving neck strain. Dr. Feldenkrais comments that one hour working with the eyes is worth ten hours working with the rest of your self!
Jaw lessons help with TMJ issues, breathing, tension in the chest, the back of the neck, and upper back.
Neck lessons unwind tension in the neck, head, and along the back, as well as improve balance and decrease fatigue.
Help for the neck
Eye and neck lessons
More eye and neck lessons
All eye lessons
Release and integrate the jaw, neck, and face
Jaw, neck, and tongue
Breathe for life- 16 lessons
Calming with the breath
Better breathing, better posture
Variations to free the diaphragm
60 Tips and Tricks
You might be surprised by how quickly your nervous system responds when you bring kind awareness to your experience in this moment.
Many of these tips can be done during your day out and about.
Some of these are just two minutes! Most are around ten minutes.
Breathe and calm (6 tips)
Unwind your shoulders and neck (10 tips. #1-6 can be done at the office.)
Easy, upright sitting (9 tips, all of these can be done at the office.)
Free your hips and low back (10 tips)
Unwind your whole spine, especially the upper back (7 tips)
Unwind your whole spine part 2 (6 tips)
Notes on coming to stand, standing, and walking (7 tips)
Routines for waking up and going to bed
Flexion is the best way to alleviate a contracted low back and feel tall, upright, and balanced. Well-organized flexion helps with walking, running, sitting, breathing, digesting, and more. It also helps with anxiety, tension, and fatigue.
Fundamentals 1: Flexion and rolling
Basic flexion to lengthen the spine
Flexion lessons without lifting the head
Pelvis rolling to loosen the low back and hips (clocks)
Prep for rolling - soften the spine
Rolling with graduated flexion - using your supple spine
Counterbalance and weight shift
Counterbalance and weight shift part 2
Fundamentals 2: Extension and diagonals
Fundamentals 3: Side bending, twisting and balancing
More sections added every month.
I included them here so you can see how much richness is coming your way. No charge for any additional material!
105 lessons total
Walking, hiking, and running
Sitting—cross-legged and upright
Squatting and touching your toes
Finding power in the legs for active people
Finding ease in the hands for playing music or typing
Lessons for seniors
Lessons in a chair if you can’t get to the floor
The Skeletal Life
40 lessons total
Five lines and finding wholeness
Falling in Love with Your Life
20 lessons total
Allowing resistance to melt
Fearlessness and spaciousness
Breath and balance
Opening through movement
Meditative movement for healing
Calming the system
28 lessons total
Help for Highly Sensitive People
Leaving anxiety behind
Moving through shock: finding resilience
Whoa! A whole new section to explore!
longer series from trainings
These lessons allow you to dive deep. I have not modified how they’re taught, nor have I explained them for the public as much as the previous sections. Plus, they can run longer and there are more of them. Any one sequence might explore a single pattern over ten or more lessons.
circling the head
extension from Amherst
finding the top of the hip joint
gluing the lungs
hip joints by way of lengthening
hooking the big toe
pillows and swings
preparing for a head stand
reaching like a skeleton
rounding the back/folding in rolling
Accessible classics from Dr. Feldenkrais
I am re-recording easy-to-follow versions of Dr. Feldenkrais’s lessons from the following workshops:
San Francisco evening classes
No kidding! I plan to record all the AY lessons as a research project for myself, and as something to offer the community. Many of them have already been done in the Treasury. I’ll post them according to their number soon.
Dr. Feldenkrais developed, revised, and taught the 550 AY lessons between the mid-50s and mid-70s. Because he was based at a studio at the intersection of Alexander and Yanai streets in Tel Aviv, every Feldenkrais student worldwide refers to these as the AY lessons.
Many people have analyzed the progression of Dr. Feldenkrais’s teaching between the AY lessons and his later US trainings in the late 70s and early 80s. One conclusion is that these are more gymnastic and bio-mechanical, and his later teaching is more sensory and awareness-based. This may be true, and I can see the logic of it (having gone—slogged—through the entirety of his Amherst, Massachusetts, training twice on my own!).
Regardless of what he was thinking, I will start here, sharing with you my own decades-long synthesis of awareness and sensorimotor integration, which, of course, represents only where I am in this moment.