GCFT presents Your Brain as the Core
of Strength and Stability.
16th - 18th, 2007 • Washington, D.C.
10am to 5pm each day.
FGNA members: $225 early bird before
$275 before May 15th;
One day workshop
for the public: $75
a taste of this workshop/advanced
training, please visit
16th is open
to the general public,
June 17th and 18th are Advanced
Training for practitioners only
4-Year Feldenkrais Training class beginning in Japan
Wildman, PhD., GCFT trainer Another
four-year practitioner's training will
begin on August 2nd in Milan, Italy.
For details, please see the web
making this a working vacation, particularly
if you need to do any makeup training.
Please see the
web site for more
4-Year Feldenkrais Training
class beginning in Italy
Wildman, PhD., GCFT trainer Another
four-year practitioner's training will begin on April 27th in Kyoto,
Japan. For details, please see the web
making this a working vacation, particularly if you need to do any
makeup training. Please see the web
site for more details
Reconstructing Dance Technique May 12-15th, 2007, Tokyo, Japan • TBA
Visit our web
site for a description of this workshop
people have overly rigid ideas about how they should sit in a chair.
Remember how a child relates to a chair and all the different ways
children move their bodies in relationship to a chair. In this lesson,
you will learn to develop more flexible ideas about how to relate
to a chair, which will create a much more flexible body.
Sitting near the
front of your chair, place the palm of your right hand on your
lower back and the palm of your left hand on the top of your
head. Make sure both of your feet are solidly on the floor with
your feet and knees well apart.
Move your lower
back into your right hand by rolling your pelvis on the chair
and then roll your pelvis until you feel your back hollow into
an arch. As you do this, observe the change in the height level
of your head. Rest with your arms down. Are you sitting more
on your right side?
it is too difficult to put the palm of your hand on your back,
put the back of your hand there. Your only effort should be in
sensing the movement. Use your right finger tips to feel the
vertebrae as well as feeling the muscles with your hand.
Repeat the same action with the palm of your
left hand on your lower back and the palm of
your right hand on your head. Which side is easier? Rest. Observe your
Sit on the right side of your chair so that
the right side of your pelvis is unsupported and only your left side
remains on the chair. Put your right hand on your waistline as you would
in a casual way with your fingers spread toward your stomach and your
thumb in the back. Lower and raise the right side of your pelvis so that
it goes below the level of the chair and up. Can you feel the right side
of your waistline lengthening and shortening? If you put your left hand
on top of your head at the same time, can you feel the connection between
the movement of your pelvis and your entire spine and neck? Rest sitting
back in your chair.
Advice: Make sure your feet and
legs are fairly wide apart and observe how your right leg assists the
right side of your pelvis by pushing the heel into the floor. You might
want to experiment by lifting the right heel from the floor as you lower
the right side of your pelvis.
the same movement on the other side by having only your right buttock
on the chair, with your left hand on your waist and your right hand
on the top of your head. Make sure that your legs are wide apart. Is
this side more or less fluid than the other side? Rest sitting back
in your chair.
facing the back of your chair. Lean your folded arms on the top of
the back of the chair with your pelvis near the front of the chair.
Roll your pelvis forward to hollow your back, and backwards to curve
it. Try it with your head resting on your arms as well. Can you also
rock your pelvis from side to side here, pushing through one foot while
lifting one side of the pelvis and then the other? Can you do this
with your head at rest on your arms as well?
your hands on your knees and put your chest against the back of the
chair with your head looking down and your eyes closed. Can you roll
your pelvis forwards pushing your belly out towards the back of the
chair and then backwards, holding it in as your spine curves away from
your chair. Let your belly push forwards and backwards in harmony with
the movement of your spine and pelvis until it becomes easy to feel
how your breathing can assist the motion. Rest leaning on the back
of your chair.
Advice: For many people with difficulties in their middle or lower
back, it is much easier to sit facing the back of a chair because of
the support it can provide and the requirement of opening the hips.
This lesson or any of the movements in it could be useful to perform
whenever stress accumulates from the seated position.
Slowly. Time is an extremely valuable tool in the Feldenkrais
Method. The movements you are learning may seem unusual and unfamiliar
to you. You will need time to assimilate them, to feel the way
your body is moving and changing. Do not rush! Pause whenever you
feel like it and repeat movements you find pleasurable or want
to experience more fully.
on Comfort. There is no reward in doing any of the movements
in an uncomfortable position.
Gently alter the position in
whatever way makes it comfortable for you. I want you to enjoy the
process of the movement as much as the result. If it hurts, it’s
not helping you (“No pain, no gain” does not apply
in this method!) Never
try to overcome pain, if you
feel it. Pain is a signal that your body is asking you to find a
new way to move. Answer it with gentleness and respect.
test your limits. The
Feldenkrais Method is not about seeing how far you can move , how
high you can lift, how long you can stretch, Your goal should be
to discover how your body achieves a movement so that you can learn
to make that movement easier. Your movements should always be light,
and as effortless as possible. Imagine how good it will feel to
do simple mobile tasks without trying hard, without working.
your imagination. Take the time to do different movements
from these lessons inyour head only, before doing them in practice.
Allow the movement to become very clear and lucid in your mind,
like a scene from a movie. Imagine a movement before attempting
it can make an enormous difference in your ease of motion. You
may find that your body responds to your mind by moving as if it
is replaying the imagined movement, with almost no effort at all.
frequently. The movements in these lessons, while gentle
and pleasurable, may
cause slight strain because you
are using parts of muscles you may not have used in a long time,
or in ways that are not familiar to you. Rest often during each lesson.
You cannot rest too much. Relax and let the movement settle in, enjoy
the feeling. Who knows – it
could become a habit.
the lessons with you. Throughout your day, pay close attention
to how a lesson affected
you. One way to do this is to
keep a notebook and write down what you have felt from the lessons,
and how it influenced the way you performed everyday activities.
Be aware of changes in the way you reach, walk, sit, and think. Putting
your sensations into words builds a new sensory vocabulary and expands
your body awareness, increasing aliveness and changing fixed habits
of thinking and feeling. A lesson doesn’t have
to end with its last
movement let the learning process
linger and grow.