• Insert a link to Sources page


  • Twisting around the vertical axis, distally using head and pelvis with variations in opposition. Some practitioners note that dizziness can be a side effect.

Lesson Outline

  • 1. Supine. Feet standing. Hug with two hands at shoulder blades. R hand to L shoulder blade; L hand to R.
    – Roll R-center-L-center, letting head participate together with shoulders. Turn the back. Turn the chest. Knees and pelvis are quiet.
    – Before taking rest, notice which arm you have on top.
  • 2. As (1), but change over arms.
    – Increase speed and simplicity. Knees and pelvis stay quiet.
    – Now keep nose toward ceiling, while rolling chest and shoulders. Head stays.
    – Arms back to first position and do the same thing. Head stays.
    – Now let head join. Now keep head quiet.
  • 3. Legs long, hip-width. Hands or palms or fingertips on 4head, with elbows wide and on the floor, to keep head stable and quiet.
    – Roll pelvis R and L. Touch with outer edges of each thigh. Feet roll too.
    – A bit faster, more simply. Easier to do.
    – Stand feet, continue holding head. Roll pelvis R and L. Legs can tilt too; to floor.
    – A bit faster, more simply. Easier to do.
    – Now keep knees still and roll pelvis R and L.
    – Now drive knee forward, on same side of lifted hip.
  • 4. Prone. Back of R hand on the floor, forehead inside R palm. L hand behind head, with L elbow lifted.
    – Roll head with L hand, R and L.
    – Change hands. Roll head R and L with R hand.
    – Forehead on floor, two hands behind the head. Hold head stable with hands, and now roll pelvis R and L. Equal to both sides.
    – Quicker, more lightly and easily.
  • 5. Supine. Feet standing. Lift pelvis. Extend arms and catch either side of the pelvis. Keep knees in place.
    – R hand lifts R side of the pelvis. Turn pelvis around the spine.
    – L hand lifts L side of pelvis.
    – Alternate sides.
    – Simply, quickly, lightly, easily.
  • 6. Supine. Lift head, R hand behind head and L on forehead.
    – Roll head between two palms.
    – Change hands. R forehead, L behind.
  • 7. Prone. Lift head, R hand forehead, L hand behind. Two elbows lift from floor.
    – Roll head between two palms.
    – Change hands. L forehead, R behind.
  • 8. Prone. Fix the head.
    – Roll pelvis with legs long.
    – Bend knees so soles face ceiling. Two legs move R and L, rolling pelvis. Head stays fixed.
  • 9. Supine. Feet stand. Lift pelvis.
    – Translate R and L. (Shift side to side, parallel, same height. Hips stay level.)
  • 10. Prone. Two legs glued together. Bend knees, w/ feet together. Fix head so it won’t move; elbows out to side.
    – Tilt two legs, glued, R and lift L knee from floor. Then other side. Rock from R to L, lifting one knee each time. Attached the whole way, w/ feet and knees.
  • 11. Supine. Stand feet. Hug.
    – Chest and shoulders to R; head and eyes to L. Return to middle. One simple, clear movement.
    – Change hands and do opposite. Eyes and head to R; chest and shoulders to L. Return to middle.
    – Now side to side, with head-eyes in opposition to chest and shoulders.
    – Now side to side in same direction. Any change in ability?
    – Hands on floor; chest quiet. Roll pelvis and legs R and L.
    – Head to R / pelvis to L. Side to side. Both in same direction.
    – Opposition. Pelvis to R and head to L. Side to side.

Focus of Moshe's Teaching

  • Follow twist of spine. Pool attention away from local movement and reach for more-global awareness. From base of spine all the way up into the neck, distribute the twist.- yayfay yayfay Feb 23, 2018

Related ATMs

  • Add links.


  • Click "link" above to add a link; "file" to upload a resource or picture, or "widget" to embed a video.

Share Your Insights (ideas, principles, strategies, experiences, ...)

  • Add your thoughts about the lesson here.
  • You may sign your comments by inserting four tilde's "~" after the text.
  • Differing viewpoints are welcome and desired!

Disclaimer: This site is for sharing information about Feldenkrais® Awareness Through Movement® lessons. The information included on this site is for educational purposes only. Nothing on Feldy Notebook should be construed as an attempt to offer medical advice or treatment.

All contributions to this website are licensed under the Creative Commons Attribution Share-Alike 3.0 License. Do not add any copyrighted information to this website. Feldy Notebook is sponsored by Kinetic Inquiry.