Source

Synopsis

Noguchi’s Version:

Lesson Outline

1. Sit leaning on hands behind you, slightly bend R knee up. Draw large circles on floor with R heel, it is OK to move the knee in and out. Pelvis turns. Make circle continuous, even. Move slowly, pay attention to where head moves. Change direction of circle.
Lie on floor and rest.
2. Return to sitting, lean on hands behind you, slightly bend L knee up. Draw large circles on floor with L heel, the whole body can turn with pelvis to make circle. Change direction of circle.
Lie on floor and rest, pay attention to pelvis, legs, shoulder blades, neck.
3. Sit, lean on hands behind you, place both legs and feet in front of you, touching. Draw a circle with both heels attached. Knees tilt R as heel move L. Don’t strain, keep movement light, easy. Listen to the movement of the knees, how the movement connects to back, shoulders and head. Change direction of circles.
Lie down, rest.
4. Roll over to lie on stomach, forehead resting on hands. Bend R knee in air, draw a circle on ceiling with R heel. Allow the whole body to participate, making a large, even circle. R knee rolls on floor, foot extends as leg extends, foot bends and knee bends. Change directions.
Leave this alone, rest on stomach.
5. Bend L knee in air and draw circles, same as R heel did. Note the difference from other leg. Draw large circles. The pelvis, spine and neck need to organize to make this a pleasant, easy movement. Change directions.
Leave this, roll to lie on back, rest.
6. Roll over to lie on stomach, spread knees wide, bend both knees. Lean soles of feet against each other. Pull heels toward buttocks, then heels separate and open to sides. Open and together several times. Then leave open and draw circles with heels out to sides. Heels will meet each other in the center as they draw 2 circles. Note how knees rotate on floor, keep movement symmetrical. Open knees wider to make movement easier. Pelvis lifts and lowers with movement.
Rest on stomach.
7. With legs apart, knees bent, soles of feet toward ceiling. Keep L leg still and move only R leg, in toward buttocks, out to side. Switch legs, R leg stays still and L leg tilts in and out. Now, do movement with both legs, pay attention to how the feet want to move with the legs.
Leave this alone, rest on back.
8. Roll over to lie on stomach, bend both knees, feet toward ceiling, legs and feet together. Tilt attached legs and feet to L and R, the same movement you did on the back. Then with the heels together, draw a large circle. Pay attention to how the feet want to move when they come close to buttocks and when they extend away from buttocks. Continue doing the circles and each time the legs go to the L, lift the head and look at them with your eyes.
Leave it, rest on stomach.
9. Bend both knees, feet toward ceiling, legs and feet together. Tilt heels toward buttocks, then down to R, straighten knees and legs down, then over to the L drawing a large circle. Pay attention to how the feet want to move when they come close to buttocks and when they extend away from buttocks. Continue doing the circles and each time the legs go to the R, Lift the head and look at the heels with your eyes.
Leave it and rest.
10. Lift head and shoulders from floor, supported by hands, abdomen stays on floor. Put knees together and bend them. Continue drawing circles with the heels, look at heels with your eyes when they are on R side, when they are on L side.
Rest.
11. Once again lift head and shoulders from floor, supported by hands. Keeping both legs attached, change direction of circle with heels. Turn the legs, pelvis, knees and lift the head to looks at the heels on the R side, on the L side.
Leave this, roll over and lie on your back, rest.
12. Come to sitting, lean on hands behind you. Attach legs, knees and feet together, bend knees a little. Draw circles on the floor with heels. Is this more comfortable than when you started? Your weight can shift L & R on your sitz bones, the head and shoulders go in opposite directions from the feet & heels. Change direction of circles (heels make circles, not feet).
Stand up on feet, walk. Do legs and back feel different from start of lesson

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