WALKING
Lessons that increase your mobility and stability in walking.
by Series
Purchase a series of lessons with a particular focus. Download the collection of 45-minute to 1-hour audio lessons plus Five-Minute Feldies, a short video lesson you can do daily that reinforces the longer lesson. Watch the demo of the lesson to see if it meets your need.
Click on the links below to explore the possibilities.
Footbone’s Connected to the Headbone
Freeing Your Neck and Shoulders
by Lesson
Purchase just one lesson at a time for $8. Download a 45-minute to 1-hour audio lesson. Watch the demo of the lesson to see if it meets your need. You can find the Five-Minute Feldie, a short video lesson you can do daily to reinforce the longer lesson, on my YouTube channel.
Click on the links below to explore the possibilities.
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.
Balancing Books on Your Hands
Easy. This lesson is done on your back with two largish, light-weight hardback books.
It connects and coordinates the movement of the shoulders and the pelvis which is essential for easy walking.
This lesson is great for the neck and shoulders and for balancing the nervous system.
It is part of the series, Freeing Your Neck and Shoulders.
Bending and Reaching
Medium Difficulty. This lesson is done on your back.
It improves our ability to reach without hurting ourselves by engaging our whole self.
This lesson can be very helpful if you have ever pulled a muscle in your back from reaching or have shoulder issues.
It is part of the series, Freeing the Neck and Shoulders.
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.
Candelabra Arms and Spinal Chain
Medium Difficulty. This lesson is done on your back.
It explores the connection between the spine and the shoulders. It coaxes the top three ribs into moving, which is not so easy.
It can help with back and neck pain and immobility.
This lesson is part of the series, Freeing Your Neck and Shoulder.
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.
Coming Up to Sitting
Medium Difficulty. This lesson is done on your stomach.
It explores the coordination of the shoulders and the pelvis more and more against gravity.
It is part of the early developmental series, Baby Steps.
Coming Up to Sitting from the Stomach
Easy. This lesson is done on your stomach.
It uses the momentum of the legs and their connection with the head through the spine to bring us up to sitting.
It improves and integrates the movement of the hip joints, pelvis, spine, shoulders and head.
It’s part of the series, The Footbone’s Connected to the Headbone.
Connecting the Eyes with the Pelvis
Easy. This lesson is done on your back.
It explores our connection with the eyes and the pelvis, an essential component to walking.
This is part of the early developmental series, Baby Steps.
Crawling
Medium Difficulty. This lesson is done on your stomach.
It explores our first ability to balance ourselves against gravity and move forward on our hands and knees.
It is part of the early developmental series, Baby Steps.
Creeping
Medium Difficulty. This lesson is done on your stomach.
It explores our first ability to support ourselves against gravity and to move forward through space.
It is part of the early developmental series, Baby Steps.
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.
Foot Against the Wall
Easy. This lesson is done on the floor on your back.
It explores the basic movements of the foot and ankle in relation to the knee, hip joints through the spine to the head.
It is great for balance, stability and walking.
It is part of the series, Improving Your Balance and Stability.
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.
Head Circles
Challenging. This lesson is done on the floor in sitting.
It differentiates the movement of the shoulder girdle and the head and integrates the movement with the pelvis.
It is great for neck immobility but is not recommended for severe shoulder or neck pain.
It is part of the series Supporting the Head and Neck.
Hip and Shoulder Circles
Easy. This movement lesson is done on the floor on each side.
It explores the movements of the shoulders and hips both separately and together.
It is good for general mobility, back and shoulder pain, walking and balance.
It is part of the series, Walking With Ease.
Lengthening the Spine
Easy. This lesson is done on your back.
It explores the connection of the pelvis and the head through the spine and gives us a delicious lengthening of the spine that brings space between the vertebrae.
If you have any back pain or have ever fallen on your tailbone, this lesson is for you.
It is part of the series Supporting the Head and Neck.
Lengthening the Spine on a Roller
Easy. This lesson is done on your back and on a roller.
It lengthens the spine allowing for easier movement and less pain. It also improves balance and stability in all upright movement.
It is good for any pain or dysfunction that you experience in walking and improves balance and stability.
This lesson is part of the series, Rocking Your Roller.
Looking Around
Easy. This lesson is done on your back.
It explores the movements of the eyes and how they connect with the head and neck.
This is part of the early developmental series, Baby Steps.
Pelvic Circles on a Roller
Easy. This lesson is done on your back and on a roller.
It frees up the pelvis and connects it to our head through the spine. It taps into our instinctual righting reflexes for easier upright movement.
It is good for any pain or dysfunction, especially in the back, that you experience in walking and improves balance and stability.
This lesson is part of the series, Rocking Your Roller.
The Pelvic Clock, #1
Easy. This lesson is done on the floor on your back and other positions.
It explores the basic movements of the pelvis and connects those movements to the head through the spine.
It is foundational for all movement and even breathing, anxiety and depression.
It is part of the series Walking with Ease.
The Pelvic Clock, #2
Challenging. This lesson is done on the floor with soles of feet together and supported by the shoulders.
It explores the basic movements of the pelvis and connects those movements with the rest of the body.
This lesson is foundational for all movement but especially the hip joints and shoulders.
Prelude to Walking, Part 1
Easy. This lesson is done on the floor on your back.
It explores the fundamental connections between the shoulders and hips for walking.
It is great for general mobility, balance and walking.
It is part of the series Walking with Ease.
Prelude to Walking, Part 2
Easy. This lesson is done on the floor on your back.
This lesson brings the muscles of the front and back into the coordination of the shoulders and hips for walking.
It is great for general mobility, balance and walking.
It is part of the series Walking with Ease.
Preparing to Roll Over
Easy. This lesson is done on your back.
Simply by holding the foot we explore the coordination between the legs and the shoulders that is essential for upright walking.
This is part of the early developmental series, Baby Steps.
Pressing Through the Foot
Easy. This lesson is done on your back.
We are looking for that sweet spot where pressing through the foot there allows us to channel gravity through our skeleton in the most efficient way.
It is great for general balance and stability and any movement in standing.
It is part of the series Walking with Ease.
Relaxing the Psoas
Easy. This lesson is done with a cushion to rest the knee comfortably on to the side.
This lesson gives awareness to tension in the psoas muscle that may restrict the movement of the hips and legs.
Good for relaxation, back pain, issues with walking.
It is part of the series Walking with Ease.
Rocking Your Pelvis
Easy. This lesson is done on your back in varying positions.
It explores the unconscious and unnecessary tension that we carry around with us and learn how to let it go using the movement of the pelvis.
This lesson is great for balancing the nervous system as well as hips and pelvis, shoulders and neck and mapping the spine.
It is part of the series, The Footbone’s Connected to the Headbone.
Rolling Over
Easy. This lesson is done on your back and on the stomach.
It explores the various ways the hips and the shoulders coordinate so we can roll over.
This is part of the early developmental series, Baby Steps.
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.
Improving Balance, the Feldenkrais Way
Easy. This lesson is done in standing.
It refines our brain map of how the shoulders, spine, pelvis and feet align and coordinate to give us easier and more stable movement in standing.
It improves balance and stability in all upright movement.
It is part of the series, Improving Your Balance and Stability.
Walking
Medium Difficulty. This lesson is done from lying on your back into standing.
It explores the coordination of the shoulders and the hips in channeling gravity through the skeleton to come to standing and walking.
It is part of the early developmental series, Baby Steps.
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