For participants
Preparing for your
online Feldenkrais lesson
A few simple things help you get the most out of an Awareness Through Movement lesson. Above all, you should feel comfortable and relaxed.
Before the class
Your space
Find a quiet room where you won’t be disturbed by people or pets. Close the door and turn off notifications on your phone and computer.
The floor
Avoid doing the lesson in bed. We work on a firm surface, usually the floor. A carpet is enough. A yoga mat can create friction, so cover it with a soft blanket to let your limbs slide freely.
Head support
Keep a bath towel nearby and fold it to the height you need. A pillow tends to stop your head from moving smoothly. If your chin is higher than your forehead when lying on your back, put a folded towel under your head.
Camera
If you can, set up the camera so I can see you from head to toe, and wear brighter clothes rather than black. I adapt the lesson to what I see. If that is not possible, no worries: you can still get plenty out of the class just by listening.
During the class
As the lesson unfolds, don’t force anything. There is no right or wrong way. Learn in a way that is comfortable for you.
01
Don’t force it
Willpower alone won’t help, and forcing is often counterproductive. It is your awareness that brings change, not effort.
02
Less is more
Listen to your body and stay within the range that feels comfortable. Being stretched to the limit is not a nice place to be.
03
If it hurts, step back
Pain tells you to reduce the effort, size and speed of the movement. Make it easier, or simply imagine the movement instead of doing it.
04
Take a break
The lesson includes plenty of rests, but you can pause any time you feel tired or lose focus.
05
Enjoy the ride
Notice when you are trying too hard. Take a breath, let it go, and start again with less effort.
06
Eye lessons
Some lessons work with eye movements and can bring up mild dizziness or nausea. If so, do less: slower, tinier movements for a shorter time.
07
There is no wrong way
This is exploration, not a performance. If something is unclear, just wait, I’m happy to repeat or rephrase. Drifting in and out is fine too.
After the class
Give yourself time to take in the lesson. Rather than rushing into the next activity, sit for a while, rest or go for a short walk. The days after a class are a good time to notice what has changed and to repeat small pieces of what you learned.
If you have questions or ideas about how to make the classes better, just email me. I’m always happy to hear from you.