• One practitioner calls this the “Feldenkrais Sampler” – a little taste of all we do.

Lesson Outline

Following is an outline in German, then a translation, then a detailed step-by-step. In the step-by-step, please note that the step numbers do not correspond to the text. Rather, I subdivided into many smaller steps.
Also, I omitted one step, on each side -- side-lying, lift head with bottom hand. Retained top hand, only.
  • Rückenlage, Kopf&Ellbogen zusammen. Bauchlage, Bein heben&beugen; dazu Kopf&Schultern hoch; und Arm heben; auf Ellbogen. Seitlage: Kopf & unteres Bein heben.
  • Rückenlage, Selbstumarmung, ein Bein steht: rollen; mit Beinen übereinandergeschlagen und seitgekippt. Arme seitlich, Bein hoch: links-rechts kippen. Bauchlage, Ohr am Boden, Beine zusammen und gebeugt: links-rechts kippen; Fußsohlen zusammen: Knie heben
  • Rückenlage, Selbstumarmung: rollen, Hand Boden; in Bauchlage; Arm&Bein&Kopf heben.

Supine, head and elbows together. Prone position, lift leg & bend; in addition head & shoulders high; and raise your arm; on elbows. Lateral position: lift head and lower leg.
Supine, self-hugging, one leg stands: roll; crossed over with legs and tilted sideways. Arms sideways, leg up: tilt left-right. Prone position, ear on the floor, legs together and bent: tilt left-right; Soles together: lift your knees
Supine, self-hugging: rolling, hand ground; in prone position; Arm & leg & head lift.
1. Supine, feet standing. Interlace fingers, hands behind the head. Lift R knee and R elbow closer to each other as you lift the head. Exhale. Moshe: “Slowly, slowly, in a lazy way . . . pay special attention to have it be soft so it will be a completely slow movement. Do not concern yourself if it is touching or not touching. Do it with a light exhalation. Leisurely.” Comfortable part of the movement.

2. As (1). L elbow to R knee.

3. As (1). Both elbows to R knee. Lift both, draw elbows closer together toward the R knee, then, as head lowers, open the elbows.

4. As (1). Lift feet from floor. L knee toward L elbow.

5. As (1). R elbow to L knee.

6. As (3). Both elbows to L knee.

7. Prone. L ear on floor, look R. Extend arms above head on floor. Spread knees.
a. Lift straight R leg from floor.
b. Once lifted, then bend knee. As knee bends, let L arm crawl longer. Roll all weight toward L armpit; chest flattens in front.
c. Extend and lower leg and repeat.

8. Other side. Prone. R ear on floor, look L. Extend arms above head on floor. Spread knees.
a. Lift straight L leg from floor.
b. Once lifted, then bend knee. As knee bends, let R arm crawl longer. Roll all weight toward R armpit; chest flattens in front.
c. Extend and lower leg and repeat.

9. Prone. Two hands by shoulders, like for push-up.
a. Lift head, eyes, and shoulders from the floor; look forward; lower head and shoulders. Gradually look further and further toward ceiling. Without force or effort.
b. Then, as lift head and shoulders, bend two knees and bring soles toward back of the head.
c. Then lift R leg only.
d. Then lift L leg only.
e. Then both again.

10. Prone. R hand, only, for push-up. Do only the comfortable part of the movement.
a. Lift and lower shoulders and head like that, asymmetrically.
b. Then lift and lower L hand 45 degree angle toward ceiling and look at hand. Turn head and shoulders.
c. Switch hands.

11. Prone. Stand on elbows and forearms. Lift eyes to ceiling. Comfortable only.
a. Lean on R elbow and lift and lower L arm 45 degrees to ceiling. Turn shoulder. Look at hand.
b. Other side. Lean on L elbow and lift and lower R arm.
c. Bend both knees, soles toward ceiling. Alternate sides.

12. R side. Bend R knee, L leg long. L hand above head; fingers on R temple. Lift and lower the head and straight L leg simultaneously. As if touch thigh and elbow.

13. Other side. Bend L knee, R leg long. R hand above head; fingers on L temple. Lift and lower the head and straight R leg simultaneously. As if touch thigh and elbow.

14. Supine, legs long. Pelvis anchored. Hug self. Roll side to side. Roll the back with delicate, light movements. Faster and easier.

15. Supine, feet standing. Cross R knee over L. Sink to R. Stay there. Hug self. Roll side to side. Remember which way you crossed your arms.

16. Other side. Supine, L knee over R. Sink to L. Stay there. Change arms and hug self. Roll side to side.

17. Extend arms 90 degrees from torso. Lift two legs in the air, distance between the legs and as straight as is comfortable. Go down to R with legs. Then to L. Back and forth.
– Look to the R while legs go to L. Back and forth, turning the head.
– When go to L, move R leg closer to the head, and vice versa. Upper leg closer to the head.

18. Prone, R ear on the floor. Interlace fingers and place on L ear, elbows on floor, to stabilize head. Legs bent at knee and pinned together. Tilt legs R and L, lifting the far-side knee.
– Switch head; L ear on the floor. Tilt pinned legs.

19. Prone, knees bent, soles of the feet together, knees wide. L ear on floor, interlaced fingers on R ear. Lift R knee and then L knee.

20. Supine. Hug yourself and roll until hands, palms down, can touch the floor on either side. Extend arms longer and touch as far from body as is comfortable.
– Change arms crossing.

21. Prone, legs long. Hug yourself, with arms between chest and floor, lying on the arms with backs of the hands toward the floor. Palms on shoulder blades. Roll R and L. Extend one arm longer each time you roll to that side.
– Change arms crossing.

22. Prone. Arms above head on the floor. Legs long. With each inhalation:
– Elongate R arm as you lift it.
– L leg and R arm.
– Both arms and L leg.
– All four limbs.
– All four limbs plus head. Only lengthen, not lift high. Spine becomes longer, as if someone is pulling the head and hands. Lengthen spine and all limbs, long and light. - yayfay yayfay

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- JM-FK JM-FK Oct 21, 2015

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