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Try this 10 minute lesson to get an idea about the Feldenkrais Method.

You can do this quick and easy lesson while you read the following. It will give you an idea of the difference small movements can do to how your body feels and performs. It will also give you an idea of how Awareness Through Movement® lessons are designed.

1. Sit where you are: quietly turn your attention inwards and scan your body. Notice the first places where your attention turns to. Are these the places of comfort or disconfort? How are you sitting? Do you feel slouched or arched? Is there any tension in your jaw, neck or shoulders? How about your eyes? How does your back support you? Are your feet also supporting you? How are you breathing?

2. Stand up, give yourself some room and with your feet comfortably apart, slowly and gently shift 20% of your weight from one foot to the other. Notice how smooth this is, notice if it feels like going up hill and down hill.
Hold hold your right hand out in front of you with the arm staight but soft. Gently bend your wrist to the left so that the palm faces you. Turn to the right, following your hand with your head and eyes, so your right arm reaches to the right and behind you. Don't strain. This is your reference movement. Repeat a couple of times. Mark a point on the wall where you can turn comfortably and remember this.
Then let your arm down and rest.

3. Turn your head to the right. In this position, flick your eyes to the left a few times. Pause. Slowly turn your head to left (not going past the middle) a few times. Pause with your head turned to the right. Fix a spot on the wall directly in front of your nose, and always focusing on that spot, turn you head slowly to the left. Only go as far as comfortable and then return. Repeat this a couple of times. (Tip: if you forgot to breath then you are trying too hard).
Bring your hand up and repeat the reference movement - compare how far you easily go.
Rest (in sitting if you want).

4. With your arms by your sides, move your right shoulder a tiny bit backwards and then back to where it was. Repeat this a few times visualising the movement of your shoulder blade sliding back towards your spine. Pause. repeat this movement with your left shoulder moving forwards and away from the spine in back. Pause and a couple of times, raise the right shoulder only half an inch or so towards the right ear.)
Bring your hand up and repeat the reference movement - compare how far you easily go. Rest.

5. Put your hands on your chest. Keeping your chest still, turn your hips and pelvis to the right and back to the middle a few times. Pause. Repeat and this time shift a little bit of weight to the right foot as you twist your pelvis to the right.
Repeat the reference movement and compare. Rest.

6. This time, do the reference movement again and when you are around to the right, pause. In this position, move only your eyes to the left and right a few times. Come back to the middle, close your eyes and take a moment a reflect on all the parts that move in the turning/twisting movement: eyes, head, shoulders, ribs, pelvis as well as the shifting weight between the feet. Do the reference movement one last time, but this time with your eyes closed. Open your eyes when you have reached the limit of ease. Is it even further?

7. Shift the weight between the feet and compare with before. Go for a walk for half a minute and notice the differences between the two sides.

8. What about the other side?
You don't need to do the lesson all over again on your other side! Do the reference movement to the left and then do steps 3. 4. and 5. to the left in your imagination only. Don't actually do the actual movements! After each step, actually do the reference movement once, and notice the improvement.

Take it slowly - you may find a more profound improvement this way.

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Move To Improve   I   David Sullivan   I   Mt Eden Village   I   Auckland    I   09 6388330    I   david "at" movetoimprove.com