FREEING THE HIPS AND PELVIS
Six lessons for improving both our stability and mobility in the pelvis.
Awareness Through Movement® Audio Lessons
The video demos will give you an idea of what the lesson is about.
👉 Do these lessons on a solid surface like the floor or an exercise table so you can feel your skeleton. A bed is too squishy to be as effective.
👉 Stay underneath any level of pain or discomfort even if it means you aren’t moving. The nervous system can’t tell the difference.
👉 If a movement seems really hard, put less effort into it. No. Seriously.
The Easy Lessons are a great start for the beginner.
The Medium Difficulty Lessons might require a position or movement that might cause more discomfort if you aren’t careful. Once you get used to taking care of yourself, go for the medium ones.
Listen to yourself. Take care of yourself.
Click here for instructions on how to download your mp3 audio file.
Slow is Fast. Small is Big. Less is More.
Hip Joints
Easy. This lesson is done on your back.
It explores the four movements of the hip joints and how they connect with the pelvis and the legs. The big finale is rolling!
It can help with pain anywhere in the body as well as balance and stability in walking.
This lesson is part of the series, Freeing Your Hips and Pelvis.
Sacral Clock
Easy. This lesson is done on your back.
This lesson brings awareness to the movement of the pelvis. We need the pelvis to give us stability but also mobility. This lesson will take the stress off of our shoulders, neck, knees, ankles and feet.
It can help with any movement issues and is a great first lesson.
This lesson is part of the series, Freeing Your Hips and Pelvis.
Closing the Gate
Easy. This lesson is done on hands and knees.
It connects the movement of the hip joints to the spine and the shoulders.
It is foundational for easy walking with stability.
This lesson is part of the series, Freeing Your Hips and Pelvis.
Half-@$$ Sitting
Medium Difficulty. This lesson is done in a chair with a fairly solid bottom and no arms.
It explores the connection between the shoulders and the pelvis that counterbalances us against gravity.
It is great for balance and stability in walking and other movement.
This lesson is part of the series, Freeing Your Hips and Pelvis.
Buttocks
Medium Difficulty. This lesson is done in various positions on the floor and in standing.
It connects the muscles of the buttocks with the pelvis, legs, knees and feet for greater mobility and stability.
Good for balance, back pain, issues with walking.
This lesson is part of the series, Freeing Your Hips and Pelvis.
Folding on Your Stomach
Medium Difficulty. This lesson is done on your stomach.
It coordinates the movement of the shoulders and the pelvis through the spine by twisting, folding and extending.
It is great for all movement but in particular walking and shifting positions in bed.
This lesson is part of the series, Freeing Your Hips and Pelvis.
TESTIMONIALS
Francie White’s well planned Feldenkrais Awareness Through Movement lessons offer numerous step-by-step mind/body explorations where you can learn to re-establish old, forgotten mind/body connections, or learn new connections and less strenuous ways of moving. I always notice improved mobility and less pain after each class and highly recommend these lessons to anyone who is in need of a mind/body defrag and rebuild (for example, anyone like me who has spent the last 40+ years hunched over a computer keyboard).
As a bonus, Francie also seems to always deliver at least one Zen-like but humorous koan per lesson, such as this one (from Preparing to Roll Over): “Sometimes we have to get MORE confused before we figure things out.” Truer words could not be spoken! Feldenkrais with Francie is a great way to get more confused so you can figure things out – and giggle at yourself while doing so – a sentiment you will surely embrace after just one or two lessons. I wholeheartedly encourage all to sign up and enjoy the rewards of reconnecting your mind & body. Kudos and warm thanks to Francie for her great presentations and her thorough Feldenkrais knowledge base.
A few months ago I was happy to discover Francie’s audio lessons. I love that she makes her lessons so easily accessible to those interested all over the world. She chooses her words so well that even an audio file results in a true verbal massage of the nervous system. Not to long, not to short, flowing but with respect for the slowness of my brain processes, provided with the right amount of back ground information. These lessons are very well balanced. As a pianist I consider Feldenkrais to be the most musical of all somatic learning systems. I know that Francie too loves to play the piano. Maybe that’s why her lessons are so easy translatable to all kinds of musical situations!
The Feldenkrais method is providing me a whole new way to understand how we move, learn, and heal. It is such a joy! The classes are fun and I am already experiencing noticeable changes in my body. I feel so lucky to be learning from Francie. She is extremely knowledgeable about anatomy & physiology, insightful about human nature, and she also embodies the patience & kindness of her craft. I am so grateful for this enriching experience.
Having been both in Francie’s in person group class and group zoom class, I can say that I find them equally enjoyable and useful. The Feldenkrais method itself, I find to be invaluable in keeping my 72 year old body moving without pain. When I do have complaining parts, I now have an assortment of Feldenkrais moves that usually resolve the discomfort by the following day. I have been so inspired by Francie’s sharing of her own journey with Feldenkrais. She very effectively incorporates these personal stories to guide, instruct and encourage. Francie’s passion and dedication to teaching Feldenkrais is a blessing.
I just finished the 3rd video of the mini-course yesterday [Feel At Home In Your Body]. I loved them! This is a really amazing way to be reconnecting with my body and my breath and I’m so grateful to you for sharing these gifts & resources with me. Thank you!!
I have been learning Feldenkrais lessons from Francie White for several months. In that time, I have enjoyed her teaching immensely. Francie is a good teacher and has given me information that has helped me to be comfortable and healthy in my spine. I found my sense of balance to be improved as well as an improvement in my ease of thought and movement. Francie’s classes are fun and interesting. I highly recommend her!
I participated in Francie’s Feldenkrais workshop at the Trauma Healing Center and then her online Feldenkrais class. Francie is focused, knowledgeable, welcoming, and wonderfully helpful, and she has such an enthusiasm for Feldenkrais work. I felt so fortunate to have her as my teacher and guide because she knows what she’s doing and communicates so beautifully.
Born with a congenital hip condition that developed into arthritis by age 30, I’ve tried a LOT of different therapies for pain relief. Feldenkrais is unique as it re-programs patterns our bodies adopt in the pursuit of maintaining function and — in my case — compensating for a congenital condition. Working with Francie in the Feldenkrais method has given me the most lasting pain relief of any method I’ve tried. She brings her whole heart, well-cultivated perception, and expert instruction to our work.