Feet & Hips
Awareness Through Movement ("ATM")
Audio Exercise
by Allison Suran
Duration: 46 minutes

Preparing for an Feldenkrais® Awareness Through Movement® lesson:

For the "Standing and exploring feet and hips" lesson, please prepare by having a firm chair with a back rest. As well as a place on the floor to lie and rest during breaks. Also, wear loose, comfortable clothes. And plan for uninterrupted time of about 45 minutes. The first 10 minutes will be similar to what was provided in writing in the newsletter.

In this standing lesson, if you find yourself having any difficulty with balance, use the back of your chair or a counter top for the movement explorations.

Also, give yourself permission to sit and rest at any point that your feeling even mild fatigue in your body. Although this may not seem "strenuous" in the traditional sense in how we exercise, this is a new way of education your brain and your body to "feel" yourself into more useful patterns of movement that in the long run will be less stressful on your system. Rest periods are encouraged so that the "static" of exertion is not what the brain is continuing to learn. You provide enough exertion throughout your every day activities, so now is a time to take it slow and easy.

Remember to breathe, enjoy, and be curious. Be curious about everything; from the movements themselves, to your attitudes about the movements, yourself, and how your mind may wander to events of the past, or planning for the future. Similar to meditation, just notice where your mind has drifted, and gently bring yourself back to the movement exploration.

You can listen to the exercise online by clicking the triangle (play) button below.