• Face down, forehead resting on elbows, feet bent to ceiling: take feet side to side, or lift one knee, and lift opposite elbow from floor (bending from wrist), varying the speed. Drag each knee up towards the stomach, lifting the same side and then opposite elbow. Then the same with the head turned. Lift opposite knee and elbow, and rock on the diagonal from lifted knee to lifted elbow (perhaps lifting head as well, so just one elbow stays put on the floor). Place feet together, knees apart, and lift head (hands stay on floor and elbows lengthen) while lifting knees. Interludes face up, holding feet or knees, lifting head and legs, as a break for the back.

Lesson Outline

  • Highly condensed outline of key movements

Focus of Moshe’s Teaching

  • Indicate focus or key principles that are made explicit in the teaching

Related ATMs



Flexing feet, flexing knee, prone:

Lifting one knee and contralateral elbow, prone:




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

  • Add your thoughts about the lesson here.
  • Please sign your comments
  • 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.