Dr. Moshe Feldenkrais

The Feldenkrais Method®
Awareness Through Movement® Lessons
Dr. Moshe Feldenkrais

at
Alexander Yanai
Volume Five, Part A
Lessons #201 - 225
Translated by Anat Baniel

Edited by Ellen Soloway
© Copyright December 1997

AH rights reserved by and to the International Feldenkrais® Federation, Paris, France in cooperation
with The Feldenkrais Institute, Tel Aviv, Israel.
© Copyright Decembre 1997

Tous droits d'adaptation, de traduction et de reproduction reserves par et pour 1'International
Feldenkrais Federation, 30 rue Monsieur le Prince, 75006 Paris, France
This project is dedicated to
the memory of Dr. Moshe Feldenkrais
•1904 -1984*
j_ he International Feldenkrais Federation wishes to acknowledge Michel

Silice-Feldenkrais, on behalf of The Feldenkrais Institute for his help and
consideration.
]_ he members of the International Feldenkrais community extend a

special thanks to Franqois Combeau, former President; Cliff Smyth,
President; and the Board of Directors of the International Feldenkrais
Federation for making this project possible.
Introduction
From the early 1950's to late 1970's, Moshe Feldenkrais taught eight (8) weekly public
Awareness Through Movement classes in Tel Aviv. The street where these classes took
place was named after Alexander Yanai, and this collection of lessons have taken on the
same name.
Moshe taught in Hebrew and he recorded his lessons. Once Moshe created a new lesson,
he taught it to one of the Alexander Yanai groups and recorded it. Then he used the
recorded lesson to teach the following group. If he thought any changes were necessary,
he re-recorded the lesson over the previous one and then used it to teach the next group.
He continued this process until he felt he had the lesson exactly as he wanted it. Over a
period of 25 years, Moshe recorded close to 600 ATM lessons in this manner and covered
an astounding range of possible human functions. He considered every lesson a
masterpiece that stands in its own right. Making these lessons available to the community
of Feldenkrais practitioners/teachers is a monumental event.
For years, the tapes of these lessons lay in the archives of the Feldenkrais Institute in Tel
Aviv. The lessons have, to some extent, found their way into Feldenkrais Trainings, from
the notes of those students - later to become trainers - who were students of Moshe during
those years.
Although the rights to publication of the Alexander Yanai lessons have been much sought
after for years, Mchel Silice-Feldenkrais, Moshe's nephew and Director of the
Feldenkrais Institute, Tel Aviv, has only recently given his approval to their publication.
He has chosen the International Feldenkrais Federation (IFF) for this task to insure that
these unique documents will be available worldwide to all practitioners at a reasonable cost.
With Anat Baniel as translator for this series, the IFF has found an experienced trainer and
close associate of Moshe, to guarantee not only accurate translation but the benefits of
Anat's own lively sense of language as well.
The printed format of the lessons is designed to enable the reader to distinguish easily
between basic movements, their variation and elaboration, and comments. This gives the
practitioner an opportunity to scan the lessons quickly and obtain an overview of their
content. The timing of these lessons is important. All of the ATM's were taught within a
one-hour framework, and are therefore ideal for presentation in public classes and
workshops. Though some of these lessons may seem difficult, the purpose of doing them
is for information and learning, not achieving and accomplishing specific movements.
This project is managed by the IFF through the generosity of Michel Silice-Feldenkrais and
The Feldenkrais Institute in Tel Aviv, Israel. Our appreciation is given to all those who
have helped bring these lessons into the hands of Feldenkrais practitioners and teachers
around the world.
•I* •»• •> <£•

February 1, 1995
Translator's Note to the Reader Regarding Use of Materials:
After the first volumes of lessons were published, we received comments from a
number of teachers. Everyone was delighted with the materials. Nonetheless, some
expressed occasional difficulty with the use of the materials in archival form, while
others felt unsure as to what Moshe meant in his instructions. Long ago, I discovered
when a lesson and the learning it brings about are sufficiently novel and unfamiliar, it
may seem as if "something is wrong here" or "this doesn't make sense." For many, a way
to resolve this kind of confusion is to do the lesson themselves and to do it more than
once, if necessary. I have not yet found a mistake in either the concept or the dynamic of
Moshe's lessons. However, these are "live" lessons, and there are occasional mistakes in
the instructions, especially between right and left, which Moshe corrects later in the
lesson. Often, there are run-on or incomplete sentences, occasional demonstrations for
the class, and direct feedback to a specific student. This can make it difficult to follow a
lesson in its transcribed form.
Nancy Schumacher (who is overseeing the translation project), Ellen Soloway

(who is the transcriber/editor), Marcy Lindheimer (who shared feedback from many
teachers), and I conferred to discuss the issue. Everyone involved reaffirmed their
commitment to create an archival translation that will be a lasting record of Moshe's
original teaching. Therefore, the text is presented in its original form as specified by the
Feldenkrais Institute. At the same time, we wanted to facilitate the use of the materials
by all present and future Feldenkrais teachers, who will have the immeasurable benefit of
knowing these lessons and teaching them to their students. The solution we chose was to
introduce the "translator's notes." I provide an explanatory comment when a sentence is
incomplete, when Moshe says "right" and later corrects it to "left," when an instruction is
partially given, etc. Simple corrections or clarifications in wording, which do not step out
of the narrative, are in brackets. More extensive comments that act as footnotes to the
narrative, are in brackets and notated by "TN," which means "translator's notes." This
allows you, the reader, the freedom to use these comments or to ignore them.
Sincerely,
Anat Baniel
Awareness Through Movement® Lessons from Alexander Yanai
Table of Contents for Volume Five, Part A
ATM #201. Gluing in the lungs, part 1 P. 1369
ATM #204. Gluing and bending the back [Gluing in the lungs, part 4] P. 1395
ATM #205. Sitting and getting up with soft and bending legs P. 1403
ATM #206. On the side, getting the spine flexible P. 1411
ATM #207. On the side, fast lifting of the head P. 1417

[The original reel-to-reel tape began with a lesson fragments from an unrelated lesson.
The beginning and ending of the actual lesson is missing.]
ATM #208. Lifting straight legs and circling the arms P. 1423
ATM #209. On the side, stepping (with the) left thigh P. 1429
ATM #210. On the right side [while lying on the left side] , P. 1435
ATM #211. The splits P. 1441
ATM #212. Basic spreading of the legs P. 1447
ATM #213. On the back, pushing the feet down P. 1455
ATM #214. On the side, lifting a straight leg sideways P. 1463
ATM #215. Supine, on all fours [walking] P. 1469
ATM #216. Lifting the hands at the head in a "V" P. 1475
ATM #217. On the side, the sternum becoming flexible P. 1481
ATM #218. On the side, bending and twisting the chest and spine P. 1489
ATM #219. Opposing movements in the head and shoulders, part 1 P. 1497
ATM #220. Hands behind P. 1505
ATM #221. Opposing movements in the head and shoulders, [part 2]
while standing on the knees P. 1513
ATM #222. On the abdomen, a hand lifting the head P. 1521
ATM #223. Rolling from the back to side-sitting P. 1527
ATM #224. Legs pushing the pelvis and rocking the back P. 1533
ATM #225. Standing on the knees P. 1541
© Copyright December 1997. All rights reserved by and to the International Feldenkrais® Federation, Paris, France
in cooperation with The Feldenkrais Institute, Tel Aviv, Israel.
1369
#201; Gluing in the lungs, part 1
ATM Lesson #201: Gluing in the lungs, part 1

Source: Reel 14, Track 1, Lesson 1
[Lecture]
We will do breathing, but in a special way. We will try to define, through awareness, additional
portions of breathing that we have not done to date, that we have not covered in the lectures. It is possible
to do this in a large group. As I told you, I, myself, since I tried all these exercises and worked with them
during the past few months . . . [incomplete sentence]. If you remember, we spoke [about the fact] that
during breathing the amount of air that normally comes in and goes out is approximately one-half liter, out
of the [amount] globally possible. [The amount possible] to take out and take in during breathing, if it is to
go to the limit, is approximately four-and-a-half liters. That means to breathe as deeply as possible and
then to let all the air out. Approximately a half-liter always remains about seven hundred square
centimeters, which are impossible to take out [to expel or exhale]. But, between a half-liter and four-and-a-
half liters is a great distance.
And now, how is this related to obesity and thinness — more than to anything else — more than to any
diet, more than working? One thing that is difficult to understand is why people don't pay attention to this
while they try to lose weight. They do all kinds of peculiar things. They go to work hard, to exercise, to
run, or to swim. It is clear that all these things are lovely, pleasurable in themselves, but think for a
moment. That if a person in order to lose approximately one kilogram of fat [2.2 pounds] . .. has in it a fat
of one kilogram of sugar . . . [incomplete sentence]. It means it [one kilogram of fat] has in it
approximately twenty thousand large calories to sixteen thousand calories. The mechanical equivalent of
a calorie is four hundred and twenty-six net kilograms. That means that a body of one hundred kilograms
should lift [itself] four meters [about twelve feet] in order to lose one small calorie; and, one large calorie
has one thousand small calories. Now, for yourself, imagine that in order to lose one kilogram of fat, to
expand one kilogram of fat if it burns well, if the body works well and the efficiency is high . . .
[incomplete sentence]. The highest possible efficiency to attain in a body is twenty-five percent and [the
human body] is one of the more efficient machines. All machines — steam, electricity — have a general
efficiency of five percent. It turns out that the amount of work necessary to lose one kilogram [1 kg.] of fat
is such that no heart can withstand . . . [incomplete sentence]. For example, a regular heart cannot
withstand the work [necessary] to lose one kilogram of fat]. Under conditions where there only is simple
mechanical work, with no other conditions except simple mechanical work, one needs to exercise for years
until the body can arrive at the state where the heart could withstand the work to lose one kilogram of fat.
When running a marathon, which means running approximately forty kilometers in two hours, five
kilograms are lost, out of which two kilograms are water. Imagine the amount of work that is necessary to
do to lose something from the fat.
During the whole day, if you think of [everything] that happens in the body at each moment, what happens
with [each] breath is as follows. Carbon dioxide goes out. Carbon dioxide comes out of the lungs all the
time. In order for the carbon dioxide to come out, oxygen has to come in. Oxygen is burned during work.
It connects with materials — the fats and sugars that we eat — in order to produce the matter used in
muscular work, in order to produce the heat. Every two atoms of oxygen attach to one atom of carbon and
leave the body through the lungs after it has been burned in the body. That we do with the movement of a
half-liter of air. [That amount of air] moving back and forth is sufficient. You see, in order to work hard, it
is necessary to breathe hard. It is necessary to take in more oxygen, to burn more carbon, and then lose it.
In this way, it [a kilogram of weight] is lost during the great work of a marathon.
1
The phrase, "large calorie" refers to a kilo-calorie. One small calorie is one/thousands of a large calorie.
1370
#201: Gluing in the lungs, part 1
In other words, in the final analysis, burning carbon together with oxygen does it. And, if the breathing
improves, instead of taking in one-half liter, one takes in approximately three-quarters of a liter [of air].
[This is] a small improvement and very easy to attain, and then, the burning in the body becomes much
better, deeper, and much more direct. In order [to attain] this, it also is necessary to breathe a bit slower so
the air warms up a bit as it enters. As we already mentioned, out of the amount of oxygen that comes into
the lungs, we expel back approximately half without using it. When increasing the movement from one-
half liter to three-quarters of a liter there also has to be a slowing down [of the breath]. Then, there is more
efficient burning and all that. You don't know how, but fat is burned. You can eat and the body balances
itself, by itself. Its demand is different. The burning is much better. The breathing is much better. The
feeling is much better.
Those weight losses achieved by diets — the moment you stop, you gain weight back. This is a torture for
the whole life. It is torture and a weakening of the body because with most diets, people exaggerate — not
eating and then eating twice. It just vacillates the body, for better and then for worse. It weakens the health
and that is all.
[End of lecture]
ATM Lesson #201: Gluing in the lungs, part 1 begins:
1. Please lie on the back. Lie on the back. Put the feet standing. Put the feet
standing and close the eyes. Remember a bit of the pictures that we saw in relation to the
structure of the lungs and the diaphragm. Try to do the following — breathe slowly,
slowly.
What is "slowly"? That means not making large movements in the chest and the abdomen,
but on the contrary, a quick short movement of breathing so [you] can follow what I say. You
let air come into the lungs and immediately take it out. That means not to do deep breathing.
Do not try to increase the movement of the chest and the abdomen; but rather, do as follows.
[Air] comes in. Leave it2 [so air] goes out. Then, it comes in, and leave it again so it could
go out. [Do it] at this speed. In other words, do something that is reasonable without
excessive effort.
2. Now I am going to talk about the different parts of the process of breathing. You
are going to try and follow it. With each inhalation and with each exhalation, follow this
2a. For example, if I speak now about allowing or listening to how the chest pulls
the upper part — the right shoulder, between the sternum and the shoulder blade, in
the muscles of the chest, below the armpit and behind the shoulder blade . . .
[incomplete sentence]. That means that corner.
While air comes into this corner, you forget to think about the nose, the mouth, and the
diaphragm. Listen only to this during each inhalation. With each inhalation listen to how air
arrives at the middle of the body, approximately half-way between the sternum and the floor,
at the place where there are the bronchi. [Previously] you saw that there are three [lobes] to
the right lung and two [lobes] to the left [lung].
In this place, listen. From there, listen to how air comes in. That means the chest pulls and
sucks the lung to the right shoulder, between the clavicle and shoulder blade in the direction
2 «-
Leave it" is a literal translation of a Hebrew phrase Dr. Feldenkrais often uses in the context of telling
students to stop a particular action.
1371
#201; Gluing in the lungs, part 1
of the ear . . . toward under the armpit, toward the shoulder blade on the floor . . . toward the
chest, in front. [Listen] to how the sucking of the lung to this area is done.
Listen to it. Listen only to this. Listen only to this with each inhalation. That means to make
sufficiently fast inhalations [and] short exhalations. Do not involve [yourself] with anything
except listening to what we have mentioned. Here, now, listen only to how it fills those
spaces, to how [you] feel a movement there, a movement of filling up. Of course, we said
that [we] do not feel the movement of filling the lungs. [We] feel the pulling movement of
the external parts. Do this [movement] two, three, four, five times. Pay attention.
3. And now, air comes in through the nostrils. How does it arrive at these bronchi?
Try to follow it with each inhalation. With each inhalation . . . do not busy yourself with
exhalations . . . only the inhalations . . . a light inhalation.
How does it go behind the palate into the trachea? You will see [that it is] peculiar [how]
certain [parts] are felt clearly and others are not. We want to make the whole process more
conscious, with more awareness. Pay attention. Maybe [you] feel [this path] in the trachea
and not in the bronchi, or in the bronchi and not in the trachea. [Maybe you] feel the trachea
and not the palate, behind.
With each inhalation, follow the air. [Follow] the feeling in the nostrils, in the palate, in the
trachea. You will see that ninety percent of the people shut the trachea down while breathing
and interfere with the breath. With the great majority, each one hears a big noise as he
breathes, especially when he wants to breathe intentionally. [You] hear, "phhuh." [They]
always stop, contradict, and interfere with the breath because they have the feeling that they
are doing something, an effort.
So, follow the movement of air through the nostrils, behind the palate, in the trachea, in the
bronchi, and in the upper right bronchia. That is what we do.
3a. Now do this whole process.
Listen to the nostrils. If it is clear, listen to both the nostrils and the palate. If that becomes
clear, [listen to] the nostrils, the palate, the trachea, all along its whole length to the middle.
From there, [listen] from inside to the volume as it molds or presses the chest upward,
downward toward the floor, toward the shoulder, and toward the armpit. . . only this [right]
corner and the upper part of the lung. The upper right bronchia fill it. Do this a few times.
4. Now, only follow air from the nostrils, in the palate, in the trachea, to the bronchia
[in the] third lobe [bottom, on the right side]. That means it is the one that is pushing.
Air comes into the bottom of the right lung . . . in front to the liver, to the side of the liver,
behind the liver, in the ribs all around. Listen to this. Listen only to this. Leave the upper
part alone. With each inhalation, pay attention to how it forms there [bottom lobe on the right
side].
Now once again, and once again — while thinking about this, pay attention to whether [you]
also think of it behind, behind in contact with the floor, and also to the sides of the ribs. In
other words, [think of] the volume from inside as if [the air or the right lung] is molding or
pressing the area of the lower back on the right side in all directions — forward, downward,
sideways, to the floor, to the ceiling, and in the direction of the legs.
Copyright December 1997. All rights reserved by and to the International Feldenkrais® Federation, Paris, France
1372
5. Now, with each inhalation, think of the air that enters through the nose, comes
behind the palate, into the trachea to the second bronchi. During the inhalation [you]
should feel a lengthening of the lung, that something goes up and down at the same time.
In one movement the [right] lung stretches along its length. That means the whole right side
becomes longer. The distance between the pelvis and the armpit becomes longer. Notice how
the [right] lung inside lengthens and goes up and down. With each inhalation, think that it
fills the whole space above and the whole space below. The lung stretches. What stretches it
- the diaphragm.
While doing this, pay attention to whether [you] feel that something [is happening] in the
back, in the vertebrae of the back, in the lower back. If [you] try to do this lengthening a bit
larger, a bit bigger [you can] feel the lumbar vertebrae in the lower back pressing into the
floor. The third and fourth vertebrae are pressed into the floor. On the right side the larger
muscle works and on the left side, the smaller [muscle] works. They stretch to the floor. In
order to stretch the lung downward, the diaphragm should be pulled toward the vertebrae.
Pay attention that we are doing this even in a small movement. Later we will do this very
powerfully. Then, you will feel it clearly.
6. And now, with the third bronchi in the center . . . [incomplete sentence]. Now try
to think on the entire process of entry.
[Air comes into] the nostrils, behind the palate, the trachea in the middle, in the middle of the
chest. From there something lengthens the lung, lengthens it. Now in the center, [something]
protrudes the ribs on the right side. It pushes them up. [For those that lie on the floor], it
pushes downward. That means there isn't only a movement of widening and lengthening, but
also of thickening. It becomes thicker relative to the floor.
Do not make the movement big; just listen inside, inside the lung. [Listen] to how the chest
sucks it in these directions. Do small movements. If [you] yawn, it is a sign that [you] do not
do this. You will not yawn if [you] leave the breathing to be formed quickly back and forth,
with small movements so it will take a four-and-a-half liters. We are making so many
[movements] that the amount of oxygen will suffice. If [you] are not doing this, [you yawn]
and interfere.
7. Now, each one — I will be quiet for a minute or two — try to do all of this process
of expansion and widening from the beginning to the end. Each one should check in
which parts he feels clearer, and in which, not.
Try to move with [your] listening, with your attention, from one part to the next until the
clarity is such that all has the same hue. That means it will be clear in the same way. Try to
listen once to this and once to that, especially to those parts that [you] do not feel. You will
see that [you] lose parts during the process. [You] lose them.
8. Now, try to think of the retraction of the lung from all these places on the right side
. . . of the retraction on the right side .. . how it retreats during the exhalation.
[The lungs retreat] from the upper part of the shoulder, of the shoulder blade, of the chest. [It]
returns through the bronchi to the trachea and comes out behind the palate, and goes through
the nose. The lung, like a sponge, is squeezed and the air that is in it, goes out. Do not make
large movements.
8a. Now, do the same thing with the bottom part, the bottom part of the lung . . .
and with the middle part.
1373
So now [we] listen to the exhalation, to how the whole lung retreats from the diaphragm, from
the ribs, from the shoulder blade, from the floor, from the sternum, and from all the ribs. [The
lung] retreats, and expels all the air through the trachea, behind the palate, and through the
nose.
Try to make this breathing so simple that it will be possible to notice, "Oh, it comes in and
stretches everything, lengthens everything, and then comes out and shortens it." It is not
important how small and fast [the breaths are], just notice everything in a general way,
everything, simply. Listen to the lengthening, thickening, retreating, and to the shortening.
Now, you see, it truly is only a few movements for each thing.
9. Get up to standing for a moment. Stand up for a moment. Pay attention if now it
is possible to think the same thing while standing.
Pay attention to the difference [you] feel between the right [side] and the left. Pay attention to
the difference that a few minutes of work [make]. This is something you already are trained
[in] and know. Breathing is not something new for you. You will see what a difference
[there is] between the right and left sides and from something where you did only a few
movements on one side. The whole right side is different.
[The difference can also be noticed] in the hand, in the turning. Try, and you will see that it is
hard to believe what awareness does in a process that is not conscious. [You will see the
difference that occurs] as it becomes more conscious.
10. Return to the floor. This time — while sitting — sit on the floor, please. Please
sit. Sit Indian-fashion, or something like it. Close the eyes. Close the eyes. Close the
eyes and lower the head. Lower the head. Hang the hands behind the head.3 Hang the
hands behind the head, not on the back of the neck, on the back of the head. Lower the
head. Let the elbows hang down, toward the legs, toward between the legs. Do not pull.
Sit. Don't fold or bend. Sit. Lower the head. And now, see how the breathing [is].
If someone does not know how to bend, the lung inside also does not know how to slide. It
interferes with the breath. Stay with the head lowered, with the hands hanging on the head.
10a. Now, listen to the movement of the hanging hands.
[The hands] are interlaced at the fingers and hang all their weight downward. Let them hang.
Do not hold them. Do not pull on the head. Hang the hands like a weight.
10b. Now, listen to the movement of air through the nostrils, through the trachea,
behind the palate and through the trachea. Think of the lengthening of the right lung
as we have done up to now.
[Think] that it lengthens up toward the shoulder blade, toward the ear, below, behind the liver.
Also [think] of the third bronchia in the middle. In this situation, try to listen and see if you
can let the lung slide along the whole length of the pleura. You will see that all those who do
not know how to fold in an ideal fashion like this, cannot do it. Try to find those parts that do
not slide. You will see that to the extent that you can notice them, the head sinks.
3
"Hang the hands behind the head." is an instruction Dr. Feldenkrais uses to mean, "Interlace the fingers
and put the hands behind the head. Let the elbows drop down."]
1374
Try to pay attention to this . . . only in the right lung. Soon you will do the same thing on the
left. Try to do this only on the right. Try to listen to which areas are difficult to lengthen.
While air comes in like this and [you] want to lengthen the lung, pay attention whether [you]
feel the diaphragm pushing or pulling the third and fourth vertebrae in a peculiar way up
toward the body. That means pushing it a bit differently from the usual.
Pay attention. While wanting to bring air in, it turns out that it is necessary to lift the chest
from in front because the diaphragm pulls the fourth vertebra and doesn't allow it to round
backward. It turns out that the head lifts. If the lung does not slide there, there is a
connection to this movement.4
No? Try to see. Do not lie with the head up. Sit with the head lowered.
11. Now, try to make the same movement of lengthening. Listen slowly. Do it on the
left side [the same movement].
Listen to the movement with the nostrils, behind the palate, in the trachea, in the bronchi, in
both [lobes]. [Listen] to the lengthening. Try to listen and lengthen the [left] lung upward,
downward, and to the sides . . . especially the lengthening. The thickening is less important.
12. Do this lengthening on both sides. [TN: Lengthen both lobes of the left lung.]
Pay attention to how slowly, slowly with everyone, while lengthening, the head starts lifting
up, away from the floor. Those who hold their hands on the back of the neck, of course, God
cannot help them and certainly I cannot. Pay attention to how the rate of breathing is
suddenly evident in the movement of the head. That also means in all the vertebrae of the
back. Pay attention now to the lengthening all along the back. Pay attention to which places
[lengthen]. Then, you can see those places where flexibility is lacking. In those places it is
clear that the chest is not sucking the lung and that the lung does not slide. Or, to the extent
that it [sucking] is done, the back becomes organized.
12a. Pay attention if it is now possible to notice the movement of the diaphragm, if
[you can] feel the diaphragm pulling on the lumbar vertebrae.
Leave this, please. Get up and walk around. Pay attention to what feeling [you have].
Pay attention. You have done these exercises one hundred times, just without awareness. See
the difference that it makes. See what it does to turn an automatic process into an aware one.
Walk around a bit, see what it does, and return to the floor.
13. Please return to the floor. Place the right leg backward and bring the left one
toward the body. Lean with the left hand on the floor. With the right hand, bend the head
with the right ear toward the right shoulder. Now, pay attention. In order to move
further, it is necessary to break or tear the muscles. Stay like this. Stay like this [with the
head bent to the side]. Now, please fill the left lung. Think of lengthening during the
inhalation.
4
According to Anatomy of the Human Body by Henry Gray, F. R. S. 26th edition (1955) The diaphragm
attaches as follows: The medial lumbocostal arch attaches to the side of the body at the first or second
lumbar vertebrae. The lateral lumbocostal arch attaches, medially, to the front of the transverse process of
the first lumbar vertebra, and, laterally to the tip and lower margin of the twelfth rib. The right cura arises
from the anterior surfaces of the upper three lumbar vertebrae [L1-L3 (4)]. The left cura arises only from
the upper two [L1-L2 (3)].
1375
Do not pull the head more; just lengthen the lung in the left side.
Place the left hand on the floor.
Think of the lengthening of the [left] lung into the shoulder, to the ear, and downward. [Do]
the two movements together, both up and down. That means someone is stretching the lung
and, like this, it slides both up and down. It can "fill" up and down, throughout this whole
side. Listen to this, to the lengthening.
13a. And now, to the squeezing out — [listen] that it is retreating. The left lung
retreats from the whole chest.
13b. Pay attention to what this does to the head. Try to make an inhalation
lengthening [the left lung] five times. [The head remains bent toward the right
shoulder.]
Pay attention that the neck is not stretched. Instead, all of a sudden, something that is holding
it, stops. [The head] simply sinks because the muscles in the neck . . . [incomplete sentence].
You have seen the muscles of the chest — in order to lift the chest, in order to breathe — are
connected to the muscles of the neck. An inability to bend the head comes from a strain in the
chest, from not breathing and from not allowing the lung to work as it should. Gradually this
makes the head stiff and ossifies the neck vertebrae. Actually, it is enough to clarify this and
the issue is over. The whole thing ends. [The mobility in the neck returns.] Do [this
movement] a few times.
14. Now, as you are sitting, think — the right lung also lengthens while inhaling. Try
to think of lengthening the right lung up and down and of squeezing out [the exhalation].
In which places is there an inability to slide the right and left lobes of the lungs? [You] will
see that it does not work in the same places where there isn't flexibility in the body.
14a. Now, try to pay attention — while doing the lengthening of the lungs like this
— is it necessary for the left side to move, at its middle, further to the left, or not?
It is obvious that it lengthens. Then, the whole left side should protrude more. Whoever did
not do this, did not think of a full lengthening . . . [incomplete sentence]. Do a "full
lengthening" and then the left [side] should come out. As it lengthens, the middle of the chest
moves more to the left than before. The left [side] should come out more to the left while the
lung is filled . . . the middle, not the head . . . not the head, but the middle of the ribs should
move more to the left. Now, pay attention that it comes back during the exhalation and
moves further to the left during the inhalation
Leave this alone and stand up on the feet. Stand up on the legs. Pay attention. Try to
bend the head right and left. The right ear to the right side and the left ear to the left side.
Here also, you can see what it is [means] to return unconscious parts to consciousness. That
means to return to the body, intelligence, and ability.
Zeit mir geshudit.5

(End of lesson)
5
Zeit mir geshudit is a Yiddish phrase meaning "Be well"; "You should be healthy," or if used as a
good-bye. "Take care."
1376
1377

1. Please lie on the back quietly for a moment. Put the two legs standing. Once again, as
we did the last time when we worked on breathing, listen. Inhale air with the smallest
movement that is possible and without straining to make the movement large, powerful,
or good. Just listen to what [you] are doing.
Fill the right lung through the nostrils, through the palate and the trachea. Listen so [you] can
notice how it passes [moves through]. As we already said, the movement should [continue]
being done as it is, with a small speed, with a short and small breath so it will go fast. [TN:
The literal translation may be confusing. Dr. Feldenkrais wants the class to take short breaths
done rapidly.]
2. Each time during an inhalation turn [your] attention to the place I mention.
So, listen to the trachea, to the bronchi on the right side. The lung will lengthen with the first
movement. Listen to the entry of air or to how the lengthening of the chest brings in the air.
We are not going to speak accurately so the explanations will not be cumbersome. We will
speak as if [we] are doing the correct thing from the point of view of the process. That means
[you] stretch the chest. Stretch it until it sucks the lung and the lung fills [with air]. We say,
"It expands." [We will] let air fill and lengthen the [right] lung. That is it in short. It is not
correct.
2a. Pay attention to how the lung lengthens on the right side, below . . . below, at
the ribs . . . below. To lengthen this, pay attention to how it is necessary to contract
the big muscle of the diaphragm on the right side. That is attached to the fourth
lumbar vertebra, behind. Pay attention to this.1
Lengthen the lung and listen to how the diaphragm goes down and stretches. The big muscle
pulls. The diaphragm [moves] down and through that, the lung lengthens. After that, it
moves up to the shoulder . . . also in the shoulder, on top.
To be more accurate, the thing is endless. You will see that the actual action of lengthening
the lung is also done in three almost distinct stages. [First] the diaphragm begins to pull the
ribs. After that the floating ribs, below — that means the second, the middle, bronchus —
begins to bring air in by the ribs pulling. Only at the end do the sternum and clavicle
[participate]. So, it is possible to notice three clear stages in an inhalation.
So, think of this lengthening and pay attention. Now, we are only busy with the lengthening
of the lung. Of course, here the length cannot be completely separated from the width. That
1
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means [it] also [expands] right and left and up and down. From inside — listen to the pull of
the diaphragm and to the sensation of length on the right side.
3. Now, do the same thing on the left side. Make a few movements of lengthening
while inhaling.
Listen during the inhalation to how the lung lengthens and widens simultaneously so air can
come in. The feeling of lengthening is felt much more clearly because the muscles of the
diaphragm, ribs, clavicles, and shoulders are felt. As you have seen, this also needs to be felt
at the vertebrae of the neck. For the chest above, at the upper ribs and sternum, to open or for
all the ribs to be able to lift. . . [incomplete sentence]. These muscles are connected at the
front to the four lower vertebrae of the neck. While lengthening [these vertebrae also need to
be felt]. Soon we will do [create] situations where this becomes clear.
4. Now, do the two together — the two lungs, or each lung. Listen on the right and
on the left.
While listening like this, pay attention. Sometimes [you] can easily notice that different parts
of one lung do not work like all the parts of the other. In other words, with anyone, the
process is not complete without practice. Without practice there is not perfect breathing. It is
possible to say that it is the best that is possible in this body.
5. And now, please sit. Sit with the two soles [of the feet] touching one another. Lower
the head for a moment. Hang the hands on i t . . . interlaced at the fingers. Now, hang the
hands2 — not behind the neck, but behind the head. Lower the head for a moment.
While sitting like this, do the following during the inhalation: we request a lengthening
that must slowly lift the head. But, if [you intentionally] lift the head, it is not the same
thing. Listen to the lengthening, and not to the lifting of the head, because the moment I
say, "lifting of the head" — all the heads lift. The backs remain so that I can notice that it
is not due to the breathing.
5a. Now, listen to the lengthening of the right lung only, from behind.
Pay attention. During the sucking it is necessary that the lung go up on the right side, behind,
toward the shoulder blade, toward the neck. Try to do this five or six times.
While inhaling, try to listen so there will be a feeling that air comes into this place, into the
place where there is sucking. Because to the extent that [you] are able to notice, it will be
[that sucking]; otherwise, it stays the same way that it was. So, make [an inhalation] on the
right side, in the shoulder blade, in this corner between the neck on the right side, the shoulder
blade, and in the shoulder. Listen. Is it possible to notice that there is a movement of the
lung, inside? That means through all the thickness of the meat and bones [muscles, fat, and
skin] you fill the lung.
5b. Now, listen to the lengthening. That also means below, at the bottom part. . .
but only along the right side of the spine. Do not be involved with the left.
With each inhalation, listen as if the [right] lung, from inside, is molded into the spine along
its whole length. Pay attention to which places do not mold. You will see that it does not
mold in all those places where there isn't flexibility in the ribs. This is clear because these
ribs . . . [incomplete sentence]. There, the muscles pull the membrane that surrounds the
1
"Hang the hands" is a phrase Dr. Feldenkrais uses to mean place the hands behind the head.
1379
lungs. Then, if there isn't any movement. .. [incomplete sentence]. If [you] do not feel any
sucking, there also isn't any movement there.
Do not do any other movements. Don't do other movements. The whole essence is to do the
whole process consciously. To the extent that you spoil the contrast that I want to create by
turning the attention to one place, to the same degree the usefulness becomes nil. If, at your
age, it has not improved until today, it means that the usual processes — those things done for
other reasons than awareness and consciousness and symmetrically — do not work. The
proof is that until today, it is not good. So, for a moment, allow a person to do what is
wanted. Do not do other movements. By that you are "dumbing" the contrast. That means
nothing of it will stay in [your] awareness and the process will continue the same as it has
been to date. Without knowledge there isn't better ability.
Lower the head and hang the arms. Listen to the movement of the lung on the right side only.
That is all. It is not lifting the right elbow on purpose. Do not think about anything except
molding from inside. Feel for lengthening and for those places [where] it is possible to notice
if there is lengthening or not.
Leave this for a moment. Straighten the head.
Pay attention to how a few minutes of attention to these things changes the right side [and
makes it] different than the left.
6. Please lower the head. Change over the interlacing [of the fingers to the non-
habitual]. Do the same thing on the other side, but only on the left side. The hands [are]
behind the head, hanging limp . . . [hanging] by their weight only. First, [do the
movement] to the upper part, and afterward to the lower [and finally] along the whole
spine.
Pay attention to which places [you] can notice that something is done and in which places
[you] cannot notice. Those places where [you do not notice] — during the next inhalation,
shift the attention there . . . to those places [where you] are not responding to the thought.
Leave this and pay attention to how [you] feel the back, behind. Lie a moment on the
back.
7. Return to sitting. This time, extend the two legs in front, spread a little bit. Place
the two hands, with the fingers completely behind [you]. Like this, lean on the hands.
Place them in a location where they are close enough one to the other [that you] begin to
feel the necessity of doing something to bring them a bit closer together. [Don't take] the
hands to the limit of [your] ability, but rather, take the hands backward. Now, lower the
head and lean on the hands. Place them behind so it is necessary to lean the body a bit
backward. Lower the head.
Now, think. Pay attention to the lengthening of the lung from in front, on the left
side — while inhaling. Listen to the lengthening of the lung on the left side at the
diaphragm.
First, pay attention to what happens when air comes in [to the lung]. How [do you] strain the
diaphragm? What [do you] do? What happens at the abdomen?
Pay attention. With many people in this situation you will see that [when they think] they
make an inhalation, they make an exhalation. There should be an inhalation.
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What does the belly normally do during an inhalation? While lying on the back and inhaling
air, the abdomen goes out. Yes? [The belly] goes out in some fashion. When exhaling it falls
in. Yes? Pay attention to what it does here, on the left side.
Now, next to the left clavicle . . . pay attention to whether [you] feel the clavicle [moving] up
during the inhalation. That means there is sucking there and the lung lengthens with each
inhalation. Pay attention to whether the left lung becomes longer. That means [to pay
attention to] the whole left side. [Pay attention] to whether it becomes longer than the right
while inhaling.
Now, listen to the whole length. Listen to which place along the sternum in front, to the left
side along the chest, from in f r o n t . . . in which place [you] feel a lengthening and in which
place, not. At the same time, try to listen behind, near the shoulder, near the neck, at the place
you did before, on the left side along the length of the spine, from behind. Pay attention to
how much the thought of listening behind [in the back] changes [what you do]. How does it
change the inhalation? Then, you will be able to understand why there cannot be good
breathing without noticing, in an aware fashion, what happens inside. It [breathing] can only
continue the way habits formed it. That is all. So, from behind, along the spine, listen to
what you listened to before.
[Listen] behind and in front. [Listen] to the lengthening above and below. Of course there is
an automatic thickening to the sides and [you] should think about this too.
Leave this. [Rest.]
8. [TN: Dr. Feldenkrais does not specify the position. I believe it is sitting with the soles of the feet
together.] Lower the head. Hang the hands on it. Place the feet together. Pay attention to
whether if feels differently from before, if it [the head] goes down better than before.
Listen to whether [you] feel these changes, because these improvements are spontaneous. Pay
attention to what [you] feel on the left side of the body and on the right side.
9. [Sit.] Return to placing the two hands standing behind as a minute ago. Lower the
head and extend the legs. Now, do the same thing on the right side. Listen to the right
side.
Listen to whether [you] begin to notice the pull of the diaphragm on the lumbar vertebrae.
This means the muscle of the diaphragm pulls the lumbar vertebrae.
Now, [listen] to the upper part [of the chest] and the sternum . . . and to the shoulder blade
from in front, to the clavicle, and to all the ribs in front. Listen if, while inhaling, while
sucking in, [if you] feel the lung gluing into the whole front side. Each time, think that the
lung is almost like liquid, that it goes into small pores as you have seen [liquid settle] in sharp
corners. This means that the more the thing [your image] is filled with details the more
[improvement you will get]. [For example,] the gaps near the shoulder or between the
clavicles and shoulder blades or near the neck — this is where it is possible to make
improvements. [See the lung gluing] into the ribs, near the sternum, at the solar plexus below
and above. The clearer the picture is, the greater the improvement and the more immediate it
is.
9a. Now, do the same thing behind, on the right, behind the back . . . along the
spine, up next to the neck and down.
There isn't any need to make a movement in the body right and left.
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And now, try along the spine behind. Listen to the movement of the lungs. [See whether
you] can notice along the . . . [inaudible phrase] . . . at the large, fat vertebra [C-7] . . . along
the spine, on the right and on the left. With each inhalation, bring the attention in such a way
that it will be possible to feel a movement without force along the neck, along the spine
behind, on either side of the spine in the area of the large vertebra behind . . . in the area of the
neck . . . separately on the right and on the left, [and then] with the two together.
10. And now below — now, in this position, if [you] listen at the lumbar vertebrae
while inhaling — [you] can clearly feel how the vertebrae are pushed backward because
[you] feel the pull of the diaphragm on these vertebrae powerfully. It [the diaphragm] is
short. It is at its limit and the muscles must strain hard in order to pull. [The diaphragm]
is at its limit of contraction. It is the limit of "shortness" of these muscles. They should
be very short.
11. And, now once again, along the spine behind . . . lower the head and pay attention
to how, during the inhalation, it tries . . . [incomplete sentence]. It is a tiny internal
movement. It tries to erect the spine and the head a b i t . . . with a tiny movement, but do
not intentionally make a movement of the head.
To the extent that you will allow this, you will see that it truly distances the vertebrae one
from the other.
12. Leave this and place [the soles of] the two feet together. Hang the hands behind
the head again. [TN: Interlace the fingers behind the head and lower the head.]
Pay attention if there is an immediate difference in the feeling of bending.
13. Now, pay attention whether it is possible to do an additional thing behind. Of

course, if it is possible to make a larger contrast, we will do it. [Sit with the soles of the
feet together] and lean with the hands behind once again. Only this time, tilt the head
backward as much as possible. Hang it behind the body with the legs spread. Now, first
listen behind. [Listen] to the lengthening of the lungs behind.
Once again, [listen to the lengthening] at the neck, at the large vertebra there [C-7]. Pay
attention to how it is.
Pay attention to what now happens while inhaling . . . to whether [you] let everything
lengthen all the way down. Do the lengthening of [the lungs] only on the right side. Listen to
the sucking on the right shoulder blade, in the neck on the right side, at the large vertebra next
to the shoulder blade [C-7].
Pay attention below . . . what do [you] feel in the diaphragm while air comes into the lung.
Like this [you] listen to the gluing [of the lung] throughout the whole length of the spine on
the right side. Take fifteen, sixteen breaths like this. Do this [at] a slow speed. Listen only to
the right side.
While you do the molding on the right side, pay attention that the right side lengthens on the
outside. That means the right side of the spine, the chest, and the shoulder. From inside [you]
should feel a movement of lengthening all along that side, but do not make external
movements. The external movement is so tiny that you can [barely] notice it. You can easily
notice it if you make [an intentional movement] with the shoulders.
14. Stay like this, only lower the head in front. Stay like this and do the same
lengthening behind, at the same places.
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Just pay attention to how different it is and to which parts become higher . . . and [whether
you] suck them or do not suck them.
15. Return to lowering the head backward. That means to hang it behind. Do the same
thing on the left side.
First of all — next to the neck on the left side, next to the spine. Really hang the head. You
will see that to extend [as you] do this, the head truly must start to hang. Before it wasn't
really hanging. You will see that the vertebrae of the neck completely change [their] ability to
move.
And now below — along the whole length of the lung, along the whole length of the spine, on
the left side . . .
16. Now, lower the head in front, in the same position, and do the same thing on the
left side only.
17. For a moment do [this] on both sides of the spine. [The head is hanging forward.]
Feel the gluing on the whole length of the spine behind, with the head lowered like this
[forward]. Each time, make only a light inhalation in order to lengthen the whole thing.
18. And now, lean the head backward and do the same thing. Just lengthen the lungs
inside.
Pay attention to where [you] can notice the lengthening. Pay attention to how the head hangs
now as compared to before. How much [more] did it move backward?
18a. In this position, listen only to the right side, in front... to the sucking in front.
[Listen] if there is a lengthening in the front.
Pay attention to how it influences the neck . . . from in front. This means near the shoulder
and the clavicle. Does it fill there? Do [you] feel the lung climbing up toward the ceiling
there? Now, actually touching .. . [incomplete sentence]. If not, it is a sign that [you] are not
breathing in this upper part. It is [a sign] that the muscles in the shoulders and in these ribs do
not do the work of breathing. They do not pull the lung there.
Pay attention to how the head lowers, goes down backward. If you only think about this two
times . . . [incomplete sentence].
18b. And now below . . . the whole lung . . . the whole length on the right. . . from
in front. . . along the length of the sternum and in the diaphragm. Pay attention to
how [you] feel the diaphragm and the spine behind.
Where does the diaphragm pull? Do [you] feel the muscles pulling on the fourth [lumbar]
vertebra? [Listen] whether [you] feel the pelvis being pulled forward like that . . . that it
creates a lordosis, that it tries to form a strong local lordosis. [Listen] to the whole length like
this.
18c. And now on the left side — above, in the upper part.
Pay attention to the huge changes that have occurred [so] the head goes down backward [so
much more]. It is hard to believe. It is hard to believe that flexibility can grow with such
1383
speed, despite the fact that it is possible to and the head still will not go down when bent
backward. That is because the way one breathes makes all the ribs and vertebrae do the
opposite [of what is necessary for bending the head backward]. Only to the extent that it is
possible to tear the muscles and to the extent that it is possible to stretch the ligaments, to that
extent —• flexibility grows. But, with this movement, it grows in what one might call a
natural fashion, even though it is a silly word.
18d. Now, do the same on both sides, along the whole length in front.
Pay attention to whether [you] now feel where the muscles pull on the neck from the front. It
is only because these muscles have started moving that the head begins moving backward and
the neck [becomes] free.
With each exhalation . . . [TN: Dr. Feldenkrais just made a mistake. It should be, "with each
inhalation."] Listen to the lengthening of both lungs and the pull in the lumbar vertebrae.
[Listen] to the [movement] of the neck going up and to how it pulls on the neck.
18e. Now, in this position, do the following two or three times: Lift the head and
lower it forward. Stay in this position and continue — only now [change] the head.
Lower the head and continue lengthening from in front. See how it is.
18f. Just for a moment, lower the head. Hang the hands on it. Hang the hands on
it [the head].
Pay attention if it is different from before.
Of course, the soles of the feet [are] together. Pay attention. I can see a few [for whom] it
[the head] went down a half-meter. We said, "with the soles [of the feet] together."
Pay attention to what happened there, in the back. This is a sudden liberation for those who
have contractions in the back behind, a lordosis . . . a surprising [one].
Leave this and [rest].
19. Stand on the knees. Place the two hands in the middle like this: Form the hands in
[a shape] like a "V" and put the elbows on the floor. Lean the chin in the "V." Stand the
knees and the elbows so the distance between the knees and the elbows will be the length
of the back . . . the length of the back, the knees spread. The toes [are] extended
backward. In this position — while inhaling — please listen to the lengthening of the
lungs, from in front, on the right side.
Pay attention to what happens in the lumbar vertebrae.
[You] should stand on the knees. The elbows [stand] at the distance of the back from the
knees.
Now, inhale and pay attention to whether you feel the vertebra, the fourth [lumbar] vertebra.
On the right side, see if [you] feel that someone is pulling it [the fourth lumbar vertebra]
toward the floor as if to break it. Listen to the length of the lung on the right side, all along
the whole spine and next to the neck, and next to the shoulders . . . in one movement, the
whole length. Pay attention if this makes the spine [more] flexible. Do a movement of
inhalation and you will now understand why those who have good breathing are flexible and
those who are flexible have good breathing.
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19a. Now do the same thing on the left side. Listen to the lengthening of the whole
left side.
[Listen] along the spine. While inhaling — listen to how you feel the diaphragm. Where
does it pull the spine? Listen to whether it tries to bring the head closer to the buttocks from
above . . . from behind, from above. That means the spine sinks in the middle and the eyes,
by themselves, lift to look forward. If the eyes do not lift, it will never happen.
Now, next to the neck and next to the shoulders — there — pay attention [because] without a
doubt, there is not any inhalation there. Pay attention if you can feel a lengthening next to the
neck, next to the shoulder blades . . . on the right side, on the left side, and on both sides.
19b. Now, [pay attention all] along the spine on both sides. [Make] short, quick
inhalations.
Listen inside only to the lengthening of the lungs and the gluing into the spine. Then, you
will see that all the back muscles are working harder and harder trying to protrude the
abdomen forward . . . not the belly, but the inner side of the spine . . . the lordosis grows and
becomes bigger. It becomes bigger in peculiar places where it was never done [before].
Lift the head. Look forward, and continue doing this. There still are those who look to the
floor. You would not believe that these people would [still] look to the floor.
Now, with each movement — let the pelvis lift further back and the head lift backward. Only
the middle [sinks down]. Pay attention to where there is sucking of the lungs.
19c. Now, three movements only in front...
Listen now to the movement of the sternum or to whether there is an inhalation at the
shoulders or at the holes on either side of the neck. On the right side of the sternum [you] can
feel lengthening and filling in. {You can feel] pressure on the front wall of the right side and
of the left side, between the elbows, on the sternum in front, on the clavicles, both of them
together. Now think of the lungs from inside . . . that all of them fill . . . also from in front,
also from behind, and along the whole length downward . . . three movements.
Slowly, slowly leave this. [Rest.]
20. Get up slowly and sit as before with the two soles [of the feet] together. Lower the
head. Hang the hands on it.
Pay attention to what it [can] do now. Pay attention. Those who had elbows that [used to] go
down between the legs now [have elbows] that move forward in front of the legs without
thinking about it. They go forward in front. Pay attention to how.
21. Come up to standing and stand [with] the legs slightly spread. It is a small spread.
Lower the head and hang the hands on it. Now, bend the knees a bit and take the whole
pelvis backward.
No . . . while standing . . . do not bend . . . only the pelvis backward as we are standing.
Lower the head and hang the hands on it. Do not bend the spine forward. We said, "While
standing, bend the head." Lower the head and hang the hands on it. Tilt the pelvis backward.
That is all.
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21a. Now, [in] this position, lengthen the lungs from inside, behind. Listen to the
exhalation. [TN: Dr. Feldenkrais made a mistake. It should be the inhalation.]
Pay attention to what the belly is now doing in the f r o n t . . . to whether the belly button lifts
higher up.
21b. Now, pay attention. In this position, soften the knees. Let the knees move
forward . . . knees forward. Now do the same lengthening and pay attention to how
it is.
21c. Leave the head in this place and take the knees backward and forward.
No . . . only the knees . . . that means only the pelvis . . . slowly. We said the head stays at the
same height. Only the pelvis moves forward and backward. No. The great majority do not
do what [I asked]. With a great majority, it is not all right. The head [stays] in the same
place. Only the knees, the pelvis, move forward and backward, and you do not notice or
discern [it]. With the great majority the head moves up and down and the whole body
changes its bending. We are talking only about the belly.
22. Listen now. Do this configuration [move the pelvis] behind, once [and stay with
the pelvis backward]. Make two exhalations. [TN: Dr. Feldenkrais just made an error. It should
be "two inhalations."] That means the pelvis is the furthest backward. Listen to the
lengthening. Then, move forward.
Pay attention to how [you] feel the muscles of the diaphragm. What does it now do to the
belly? Notice [how] the belly button moves upward. It looks upward, toward the ceiling.
Pay attention to what it does to the back.
22a. Make two movements in front like this — exhalations, inhalations. [TN: The
pelvis is forward.] Lengthen all of the lungs along the two sides of the spine, and then
in front. Transfer [attention] to the front and make two [movements of breathing].
Pay attention to what this does to the head. Does it sink to the floor with each movement?
Did you go lower and lower down? What [do you] feel at the lumbar vertebrae? Do [you]
begin to notice the diaphragm with the two large muscles?
22b. Once again — with the pelvis backward. Keep the head in one place now.
Like this, do two movements backward.
22c. Now, with each inhalation — once backward and once forward, once
backward, once forward. Listen to the lengthening each time and to which place is
disturbed.
23. Please go down to the floor and sit. Put the soles of the two feet together. Lower
the head and hang the hands on it.
Pay attention to what this has done now. Pay attention to whether [you] can notice that the
elbows touch in places where [before] it was necessary to push.
Get up to standing. Walk around and see if it was worthwhile doing nonsense like this.
(End of lesson)
1386
Notes
1387

It is possible to improve the ability of the body with everything [you do]. If you increase the
discriminations from time to time, there isn't anything [one is] involved with that [does not
improve]. Everything improves. It is possible to improve the body's ability by calligraphy.
For example, in Zen one is taught to write with a brush until it is done perfectly. [When this
is accomplished] the whole body improves to the feet, to the breathing, and to everything. It
is possible to improve this [skill] by improving the relationship of the eyes and the neck
muscles. If the movements of the head on the body improve, everything improves
progressively. It also is possible to improve everything by breathing.
In the beginning, with each of these parts [ways], the improvements are immediate and
significant, but gradually they become smaller and smaller. It becomes necessary to invest
more and more work until it passes into a greater degree of refinement and discrimination. In
other words, gradually improvement becomes slower. That is why each time someone wants
to make a thing [a movement] into something reasonable there is a need . . . [incomplete
sentence]. If there will be such improvement, that by living itself, life will improve — it is
necessary to gradually do parts each of these ways [activities] so progress in them is great.
And then, continue on to the second way [the next activity]. For [improvement] to arrive at
the greatest speed possible, later return to this cycle [the previous activity]. Then, each time
there can be an additional increment of progress. Now, we are trying to get from breathing
that which is necessary to improve stability and the relationship [between parts of the body].
We already did this a few times. Now we will continue with it in an even clearer fashion.
1. Please lie on the floor and close the eyes. Once again, please think of air coming
into the nostrils, the entry of air into the nostrils.
As we said in [a previous] lessons on this subject, do small movements of breathing. That

means to make only the smallest inhalation that is necessary to be able to do [it] many times.
Otherwise, it is necessary to have patience and the lack of relationship with the world of. . .
[incomplete sentence]. Make tiny breaths. Just exhale air and follow it through the nostrils,
the palate, trachea, and the bronchi and return. [TN: Dr. Feldenkrais made an error. Follow
only the inhalation.] Listen only to those parts of the process we are talking about. Leave the
rest [alone]. That means not to listen to the exhalation or to the way back unless it is
specified. So, listen to the entry of air into the nostrils, the back of the palate, trachea, and the
bronchi.
la. Now listen to the widening and lengthening of the right lung with the three
bronchi. That means the lengthening should be in the direction of the liver, the leg ..
. in the direction of the shoulder, head, and shoulder blade . . . and a third also to the
sides. That means toward the floor and the ceiling.
The first connection is that the lung becomes long while air comes in. In this situation it is
necessary to notice how the diaphragm goes down. [Notice] that [you] are straining the big
muscle of the diaphragm, the right side of that muscle, toward the fourth vertebra in the
lumbar spine. Listen to a few inhalations like this. Lengthen the right side throughout the
circumference of the chest, but especially the length. That means to mold as if air from inside
blows the lung. In actuality, the opposite is done. We suck the lung. We already said that. It
is molded up and down simultaneously. Later, in movements you will find we often do the
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opposite and think that [we] are doing it. That means [we] inhale and do the opposite with the
diaphragm. [We] inhale air and do the opposite with the upper part of the lung. You will see
that it is possible to get rid of many of these disturbances and get a general improvement of
health, of standing, and the ability.
So, the inhalation — listen to the lengthening . . . and now the entry of air from the nostrils,
behind the palate, to the trachea, into the lung. Of course, it [occurs] much faster than my
verbal description.
lb. Now, listen to the same thing on the left side. Do the same thing on the left
side.
By the habit [through repetition] you will slowly begin to notice the enormous difference
there is between the right and left lungs. If you remember, the first time we worked with
something like this, I worked on the left side. That made the biggest difference because the
left side is retarded, both in size and in ability. [Plus, there is] a sense that we make most
movements on the right side. So, the left side can improve much more. That is why a much
greater difference is felt if this is done for the first time on the left side.
lc. Now, do this [paying attention to] both lungs simultaneously. Listen only to
the movement of lengthening and to the muscular exertion in the diaphragm that is
pulling downward.
Listen so the body lengthens and the lungs lengthen. Something is done in the lumbar
vertebrae that allows the diaphragm to go down. [We] want to bring this strain to awareness.
You will see what it does.
2. Now, place the right hand above the head. With the right hand, get hold of the left
ear, from above the head, the left temple . . . simply. Lie with the two legs long, spread.
Pull the shoulder girdle, together with the head, to the right, as much as possible . . . the
head, the shoulders.
Try once again and continue going. Pull it to the right. Pay attention to the resistance.
I said to [place the arm] above the head, not behind the head.
So, pull the shoulders, chest, and head to the right. . . only pull and stay like this. Stay to the
side. Notice the movements of the head, the resistance of the head. Notice the feeling that
[you] come to a limit [where] there is a feeling that moving further is impossible. To go
more, to go further, it is necessary to stretch, to break, to tear, or do something like that.
2a. Now, in this configuration, please lengthen the left lung. Listen to the movement
of air. Pay attention to the left lung.
While the left lung lengthens you will feel that the head stops resisting. Lengthen. Do not
make any [parasitic] movements. Stay like this and just fill with air.
Pay attention to the process. Do quick movements . . . very tiny, quick inhalations. With
each inhalation, pay attention to whether the lung moves up to the neck, to that place in the
shoulder blade between the clavicle and the shoulder. Pay attention to whether it presses into
the floor below, whether it climbs to the large muscle of the chest in front — the one next to
the clavicle. [Pay attention to] whether you sense a feeling next to the spleen along the
stomach, along the ribs below. Do it so this [area] will lengthen . . . twenty times, with tiny
movements. Inhale quickly, short, with hardly any movement in the chest and belly. Inside,
[you] will feel only lengthening and lengthening. This means it is felt that the diaphragm
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strains and strains. A few of the muscles of the ribs also [strain or contract]. That is all that is
being felt.
Make twenty movements. Do not pull the head.
2b. N o w , do the same thing with the left side. [TN: Dr. Feldenkrais just made a mistake
and immediately corrects himself.] Stay with the head to the [left] side like this, and listen
to the feeling of lengthening of the right lung.
During these inhalations pay attention. With most [of you] it is almost certain that this side
did not breathe. Because of that, there isn't flexibility in the head, [in its movements] to the
sides.
Try to do twenty movements here. Do not pull the head. Do quick, short movements so
twenty movements should take one to one and a half minutes. That is fast and small. Just
listen to which parts [you] do not feel lengthening and if [you] feel the diaphragm, the right
muscle and the left . . . one in the fourth vertebra and one in the muscles of the third
vertebra. A difference is felt. [You] can feel a pull in a different place. [You] could
begin to notice it while doing this many times.
2c. Now, lengthen once on the left and once in the right.
Pay attention. We are not pulling the head. We are only staying like this. Once you inhale —
through the nostrils, through the palate, in the trachea, and in the bronchi — lengthen the left
lung. Then, once on the same path to lengthen the right lung . . . once the right and once the
l e f t . . . of course, along the length of the whole spine, from in front and in back . . . in front
along the length of the sternum. It slowly is possible to be free to listen to the whole process
of inhalation.
3. Now, place the two feet standing and stay like this. Put the two feet standing.
During inhalation — lift the pelvis a bit and tilt it to the r i g h t . . . a tiny bit, just along the
floor. [TN: Dr. Feldenkrais wants the pelvis translated to the right and not rotated.]
Tilt it to the right. Rub it. Translate it to the right, as it is lying on the floor. Translate the
pelvis to the right a tiny bit . . . not the legs, the pelvis. Move the pelvis to the right as if
someone is forcefully pushing the pelvis with a foot from the left side. This means [you] lift
the pelvis just a bit so the friction isn't great, and then take the pelvis to the right. Make the
tiniest movement for the pelvis to remain in the same position relative to the floor. If [you]
lift a lot, [the pelvis] lifts more on one side than the other. Move only the bottom [the pelvis]
to the right.
While doing this pay attention to what you will feel in the hand when the pelvis lifts a bit and
moves a tiny bit to the right. Move [the pelvis] to the right. Do this movement to the right at
the same speed as the inhalation. Lengthen the right lung with each inhalation up to the place
that also feels the movement of the pelvis . . . also the pelvis — move it to the right, to the
right.
Do not lift — the head stays in the same place. Only [make] a light movement to the right,
with a light movement, but together with the inhalation. Lengthen the lung with each
inhalation.
3a. Now, do this movement with the speed of the inhalation. That means very
lightly and very quickly . . . a tiny movement. Lengthen the lung with each
inhalation and do this movement.
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Lift only enough so there won't be friction, not more.
3b. Now, in this position, with each movement [of the pelvis] — think of
lengthening the right lung. Do the same thing, the same thing . . . the lengthening of
the right [lung].
Pay attention to the difference that it makes. Do it faster and faster, more simply . . . tiny
movements with light inhalations so it will be possible to do this [movement of the pelvis]
many times .. . not high, the tiniest movement possible while lifting parallel [to the floor] and
to the side where it can go by itself.
3c. And now, do this once on the right and once on the left a few times.
[Translate the pelvis to the right and left.] With each breath continue making the
movement of the pelvis. Now, think of both lungs. That means on the right side and
on left side simultaneously. Do this very quickly.
4. Now, leave the pelvis on the floor. Try to see if it is possible to move the head
further to the right than before and how much.
Pay attention to what this [lesson] has done. You see, we have not moved the head. We only
did breathing, a separation of the ligaments, one from the other, and the possibility of the
lungs sliding inside, along the body. This means we separated the same things — [separated]
the gluing that remained there. [Separated the glue] that gave the feeling that it is impossible
to do [the movement].
5. Please get up to standing and stand for a moment. Pay attention to what it has
done.
What has it done? Has it created changes in places that no person can reach, not even with a
fork or a hammer?
5a. Now, try to bend the body to the right. Bend the body to the right and to the
left. See the difference. Is there a difference?
You see, this difference can only be made by awareness and only if [you] do one thing at a
time and not a thousand. If [you] had pulled the head you would not have known where [the
change] came from. You would not have seen that it is possible to create such a difference
with attention.
6. Please lie on the floor and try to work a few times by yourself. Work with the
other side . . . [the left side].
When you are working on the other side by yourself, see if you can follow the same
discipline, or if right away [you] are introducing previously known movement habits. That
spoils everything. It does not allow progress. Although, of course, it does something — a
training of the muscles or something. But, it does not enhance a general advancement of the
whole ability or skill. Try. Of course, those preparations with inhalations are not necessary.
It is possible to immediately take the head, [along] with the shoulders, to the place where you
feel, "This is the limit that I can do in a more or less comfortable way," and stay in this
position.
6a. Afterward, remember the lengthening of the long side. That means it is the
right side now. Pay attention to how it is. Pay attention so there are parts in the
chest that are felt clearly, parts between one rib and the other. [Parts that] throughout
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life interfered with flexibility and [previously were] without any sucking or
movement. It is impossible to correct this without awareness.
6b. Afterward, on the left side . . .
Those who do the thing lightly can feel there are places — in the back, in the chest, or in the
ribs, especially [the ribs] close to the lumber spine, in the floating ribs — where [you] feel the
contractions of the muscles between the ribs. All of a sudden if [you] do [the movement]
twenty, thirty times on these places [you] notice that nothing has been done with them
throughout [your] whole life. [Suddenly you can notice] that the ribs are tied one to the other
and the membranes of the lung are glued to those places. They do not enable the movement
of the ribs. It is impossible to correct this without listening to an [awareness of] the lung
moving inside. [It is impossible to correct this] by any exercise because [you] arrive at the
limit of pain and cease doing. It is possible to end this pain with the movement of the lungs.
Through this, flexibility appears on the spot, without anything. It appears as something that
you learned to notice and now know how to do. It will not be necessary to do it again
tomorrow.
6c. After [you] do [it] on each side, do it once on one side and once on the other .
. . once on this side and once on that side. Of course, then [do] the two sides
together.
In the process, pay attention. Who forgot the trachea? Who forgot the bronchi? Who forgot
the back of the paiate or the nostrils?
7. Those who are finished, slowly put the feet standing. Of course, now slide the
pelvis a bit to the left... with the smallest movements. First, listen to the long side.
Pay attention. In all the healthy parts, the conscious ones, [you] can make very fast
movements very lightly. There isn't any need for preparation. It should be an easy,
comfortable movement in the pelvis, a simple one. With each movement it will be possible to
feel the widening and sliding of the lung inside [as it] becomes simpler and simpler.
7a. [Make] twenty movements on the right and twenty on the left... once on one
side and once on the other. And then, both together, etc. [TN: Translate the pelvis as you
did before.]
7b. You can make another addition. Try to make the inhalation while taking the
pelvis to the left. Then, do the inhalation a few times while taking the pelvis back [to
the middle]. This means — to make five inhalations with the lung on the right side
while going with the pelvis to the right, and then five inhalations with the lung on the
left. [At first] the accent is while going to the right. Then, the accent is on going to
the left.
You see, the importance is that all the movements we did are without [directed] movement in
the neck. The improvement is not direct. It means it is a special achievement if [you] get up
later and feel flexibility in the vertebrae of the neck that was not there before, despite [doing]
all the tilting and bending to all the sides
8. Please come up to standing and try to see [the flexibility] in the vertebrae of the
neck, not in the flexibility of the whole body, but in the neck vertebrae. Now, tilt the
head to the left and to the right, the left side and the right side.
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Pay attention to whether there is additional movement in the vertebrae of the neck, not just in
the whole body. In the whole body — it is obvious because we worked there. That is why ..
. if you try with the whole body the additional [flexibility] is huge relative to the usual.
Compared to the amount [of attention] we spent on this — it is manna from heaven [a miracle
from heaven].
9. Now please, lie on the stomach. Attach the two legs. Bend the knees in the air.
Attach the knees and the legs. Now, place the head on the floor. Place the left ear on the
floor and interlace the fingers. Place them on the upper ear, interlaced and exactly in the
middle. The interlacing will be on the upper ear, the one that is in the air. Place the two
elbows on the floor symmetrically, symmetrical relative to the back, to the extent that is
possible. Now, tilt the two legs to the right so the left knee will lift from the floor while
the two legs are attached. Stay like this, with the legs attached.
[Place the interlaced fingers] on the upper ear. Attach the place of interlacing of the fingers
on the upper ear.
The legs are attached wherever it is possible. There isn't any need to touch the floor. There is
only a need to lift the knee, the left knee from the floor while the two legs are attached.
9a. Tilt them to the side as far as they go. Stay like this, without movement.
Now, listen to the lengthening of the left lung. Listen along the whole spine.
You will see that this is the place where the body cannot continue to twist. The lung is glued
in that place and the ribs cannot move. It hurts if [you] move further. It is not easy to
overcome that. It is possible to tear, to pull, but if you tear, it only heals and returns to its
previous condition. It disappears if [you] notice this.
Please continue doing this lightly. Inhale lightly and just listen to the lengthening of the lung.
Listen, we said not to do movements. Continue doing twenty light inhalations.
Pay attention. In which places do [you] feel there isn't a possibility of lengthening the lung?
What do [you] feel in the diaphragm, in the muscle of the diaphragm when [we] talk about
lengthening? [What do you feel] in the area of the shoulder, in the chest? [Make] the
shortest twenty inhalations possible so it will be possible to do the lengthening twenty times.
9b. And now, twenty times on the left side. Pay attention to which places
interfere.
9c. And now, twenty times on the right side and twenty times on the left.
Pay attention to whether you truly do this, whether you feel movement with every inhalation
at the lumbar spine, at the fourth and fifth lumbar vertebrae. [You] should feel this pulling in
all the back muscles. The back muscles must hold them [the vertebrae] and pull them in
opposite directions for the vertebrae not to come out of place. With each inhalation [you can]
feel a contraction of the back muscles.
9d. And now, with the two [lobes of] the lungs together, with the two sides of the
lungs . . . together along the whole length . . . in height, in size, and below.
Pay attention. While [you] think of lengthening [you] clearly should feel [movement] in the
neck because all the muscles of the neck are connected with this lengthening.
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Listen to the lengthening of the lungs on either side of the spine, on the upper part in the
direction of the neck. Since we are speaking about lengthening — it is the sucking of the
lung. It is the sucking of the lung and the skeletal muscles. It does not improve unless the
brunt of the movement is done here.
10. Please leave this and get up to standing. Get up to standing and try to turn the face
to the right and to the left. See the difference.
Turn to the right and turn to the left. See the difference. Turn with the whole back, with the
shoulders, right and left. See the difference. See whether as much difference has occurred as
in trained bodies that work all the time on turning. Pay attention. It was five minutes at the
most. Pay attention to the huge difference.
You see, we are going to continue with this subject of training the movements of breathing to
become more conscious through a significant number of lessons until we extract from it all
the potential for improvement that is possible in a half-hour's work. You will see at the end
that [we will] arrive at a point where it is not necessary to work many hours to reach an
improvement. Then, we will move to another part.
(End of lesson)
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Notes
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#204: Gluing and bending the back [Gluing in the lungs, part 4]
A T M Lesson #204: Gluing and bending the back

[Gluing in the lungs, part 4]
1. Quiet please. Quiet, please. Lie on the back for a minute. Place the two feet
standing. For a moment remember the subject of air coming into the lungs. Pay attention
to the movement of air in the nostrils behind the palate, in the trachea, and in the
bronchia. [Pay attention to] the length of the two lungs.
Pay attention to how the diaphragm pulls downward at the third and fourth [lumbar] vertebrae
. . . on the fourth on the right side and the third on the left side.1
A few times try [to inhale] once again listening only to air coming in. That means that that to
the lengthening of the lungs, to the inhalation. Make it as small as before, as small as possible
without [intentional] movement in the body. Just pay attention so there will be a movement in
the diaphragm.
Gradually you will see that it is possible to arrive at a feeling that nothing is being done, only
that air is taken in and then expelled without doing any noticeable movement. Then, the
movement is general to the whole breathing apparatus. The feeling is different, as if [you] are
doing nothing, just inhaling air and letting it go out. [You] do not feel [intentional]
movement in the body.
Pay attention to the lengthening everywhere there are bones. That means upward, in the
direction of the ears, in the direction of the shoulders, behind the neck, and in front toward the
clavicles. [That means] to the sides and downward toward the liver, behind the liver, in front
of the liver and on the left side at the spleen. Notice the movement there. Of course, notice
the same thing when thinking of the chest. This means an expansion to the sides.
2. Now listen to the retraction, the withdrawal, of the lungs from everything that
surrounds them. This means to listen only to the exhalation of air. Pay attention. Do not
involve [your awareness] with the inhalation, only exhale air.
Exhale it and pay attention to how the lungs retreat and the stomach sinks. That means the
diaphragm climbs up [moves up] and listen to that only, to the exhalation. Allow it to form
casually. Just exhale all the air and listen to how the lungs withdraw from the floating ribs . . .
from in front, in the area of the stomach and behind. This is the first time we are doing this.
Listen to the withdrawal on the right side and on the left side, to the withdrawal from the
sternum. That is the hardest.
1
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During the withdrawal — listen to how air accumulates in the bronchi and goes up in the
trachea, and goes up behind the palate through to the nose. Listen to the retreat or
withdrawal of the lungs from the armpits, from the shoulder blades, and from the shoulders.
Each time [notice] another point until it will be possible to look at the whole movement in its
generality.
2a. And now, once again [listen] to the lengthening.
2b. And now, [listen] a few times to both things simultaneously. Listen to the
entry and to the exhalation, the going up . . . with the smallest movement.
[Listen to the smallest movement] so it will be possible to feel the change from inhalation to
exhalation. Pay attention only to the movements that [you] feel. It will change from
inhalation to exhalation. That means from withdrawal, to expansion and lengthening.
2c. Don't do [intentional] movements. Leave [stop] movements. Stop moving the
chest and the belly. [Do] less and less. Stop breathing. There are many who have
difficulty not doing movements. For a moment — try not to breathe so there won't
be any movement of air in the nostrils at all. Leave this.
Now, listen only to the movement of the inhalation and exhalation without any
movement in anything that is noticeable. That means to stop "not breathing" and
then, stop again. Do not make any "air movements" and just listen for it to stop.
Listen to not make any movement of the back, anywhere.
Slowly you will see that the actual matter of transitioning from inhalation and exhalation is
possible to do with the elasticity of the diaphragm and lungs, with practically no movement of
the chest. Then it will become difficult to notice with the hands if there is movement because
the movement becomes so harmonious and quiet. It becomes possible to see with the vision if
there is breathing, but by feeling there is the complete certainty that you are doing nothing.
3. Now please, come up to stand on the legs. Stand in a comfortable position with the
legs spread a bit. Stand in a very comfortable position. Now, with very limp arms, hold
on either side of the head so the ears will be in the "groin of the thumb."2 Pay attention so
there will not be any force in the hands so it will be possible to notice what the hands
feel. For a moment try to stand and do such a movement that [you] will feel that the head
is situated at a great height.
Without force, without force . . . without effort, without force . . . hold it like this for a
moment. Try to do a small movement and lift it like this. Look at the horizon. Do not look
up or down. Do not lift the chin, rather look so the eyes will be horizontal. That means the
elbows are not very high. [TN: Use your arms gently to lengthen the head and spine up.]
3a. Now, in this position — try to take the pelvis backward. Let the body fold in
the middle so the pelvis can make a small movement backward.
The movement will be in the pelvis, backward. This means the head stays as if in place. Just
[move] the pelvis in the middle. [Move] the pelvis as if there is a tail and someone is pulling
it backward.
Pay attention. Do not bend the body forward. Stand like this and just take the pelvis
backward.
1
"The groin of the thumb" is a literal translation and refers to the web between thumb and index fingers.
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3b. Do not move the head forward, only take the pelvis backward. With each
movement like this, think only of the inhalation and of the lengthening of the lungs
behind. That means both — on the right and on the left. With each movement [of
the pelvis] do a lengthening [of the lungs]. That means it is necessary to make quick
movements of inhalation.
3c. Now, do as follows: Do a movement [of the pelvis] backward and return,
backward and return, backward and come back, backward and come back. Pay
attention not to move the head forward.
While doing this listen with the hands. [Listen] so there isn't any work in the neck. The head
continues to be high up. You do not shorten it. Pay attention to what it [the head] does. The
inhalation, the lengthening . . . [incomplete sentence]. Look at me for a moment. At the
moment the legs move backward, that the pelvis makes a movement backward — think of the
lengthening of the lungs. Enable the head to stay so that [you] do not feel any shortening in
the muscles of the neck. Slowly, slowly . . .
I see many elbows so tilted to the sides that, without any doubt, they are using force. If the
elbows are spread to the sides, it signifies that the pressure on the head is large. Then, it
becomes impossible to notice anything. Slowly, slowly.
Pay attention that the whole spine, behind, lengthens while inhaling and to the lengthening of
the lungs. The lungs should lengthen behind, at the floating ribs behind, at the soft place
there, between the chest and the pelvis. Below . . . pay attention there. Do it so it will be
longer and longer, from inside.
3d. Now, try to do only this on the right side, only with the right side of the lung .
. . up and down . . . lengthening in the area of the neck. Continue holding [the head]
with the hands.
Lengthening only on the right side. Inhale air through the nostrils, behind the palate, the
trachea, and the bronchi. Lengthen the right lung toward the shoulder, toward the shoulder
blade, toward the right side of the neck, and downward toward the pelvis, behind on the soft
part at the place where there is a belt. Do this. Do a much clearer movement with the pelvis
[going] backward.
There isn't any need to strain the legs. It is necessary to let the middle of the body move
backward. That is all. It comes out as if someone pulls the tail if there were a tail. [I] wish
we had a tail because then we could be donkeys with good feelings. Pay attention during the
[movement] that there will not be any movement in the muscles of the neck and no
[intentional] change in the vertebrae of the neck. If there isn't any movement in the muscles,
there cannot be any [relative] change in the neck. As a result, in this position, the chin goes
down as the head becomes carried beautifully on the body.
Do not strain the legs, but rather move the pelvis backward. Allow the head to lengthen like
this.
3e. Now, do the same thing with the left lung, behind. As we said, we want to
make quick movements [of the pelvis moving backward]. Do this quickly — one,
two. With each movement, make a very small inhalation.
Just think of lengthening, lengthening, lengthening. Make a movement in the diaphragm
with each movement. That is all. Notice that air comes in because, with many in this
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situation, you will see that air goes out and [they] do not notice. From time to time, each
person who truly lets air in also gets confused and air goes out. That means he does the
opposite movement. That is one of the important things. With many people, they take air in
and do the exact opposite of what they think. If [you] listen, you will see that it happens with
every intelligent person. It happens to a person who knows what he is doing. All of a sudden,
he does the opposite movement and does not notice it. This is the origin of disturbances in
breathing that most people have — because they do not notice.
Continue doing this. [Pay attention to] all the ribs behind, especially here [in the lower back].
All the muscles that with most people usually are overly strained and the vertebrae do not
stand in place should start . . . [incomplete sentence].
Leave this for a moment. Leave this and pay attention to what it did to you. First of all,
stand for a moment.
4. Now, return to the same thing, but with a greater lightness in the arms. Do the
same thing, just two or three times. After that, continue holding the head as before.
The ears do not close if you hold the way I said — [with the thumb and forefinger] on either
side.
Do it on either side of the lungs.
[4. continued.]
This time, pay attention. After you have arrived at this position — take the pelvis
backward and the head forward, in the direction of the neck vertebrae. That means
moving as if [you] are extending the arms forward at forty-five degrees. Hold the body
[head] like this.
That means to take the pelvis backward and fill the lungs. In this position, without forcing
anything, pull the arms forward. Pull lightly so it will be possible to notice that the head . . .
[incomplete sentence]. [Pull] so it will be possible to notice what happens in the muscles of
the neck.
4a. Now, instead of taking the pelvis back, or instead of returning with the pelvis,
return with the knees forward. With each movement of the knees, let air come in and
lengthen the lungs. It means the pelvis must round if the knees are forward.
Move forward and the back vertebrae become round. Inhale with each movement of the
knees and lengthen the lungs. Listen — make an inhalation and lengthen the lungs with each
movement. Round the back with each movement of the knees and let the behind [the
buttocks] move down lower. Round the back. The great majority does not round it. The
great majority cheats itself. It is not possible for the pelvis to go lower than the knees before
the knees are completely bent. Round the back.
Inhale. Inhale and lengthen the lungs inside while doing it. Let the legs move forward.
Return backward with the pelvis to the place where it was before. That means with a tail
pulled backward. Listen mostly to the movement of the pelvis forward and backward. It is as
if it were on skis. It slides forward and backward. Please [do this] slowly.
Listen to the movement from the lengthening of the lungs. Only by this is it possible to find
that suddenly [you] arrived at a place where you can go down in a way that is impossible to
organize through logic or rational [thought]. Do not go lower down than it goes by itself. It
should be that the descent is made with the same effort as the shakes of a shiver. If [you] do
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the inhalations and exhalations you will find that, all of a sudden, it is possible to go down at
the knees much lower than usual. [It becomes] possible to go down to an extent that does not
[normally] occur to you. But, of course, if you try [intentionally], the legs strain and interfere.
Please pay attention and try once again. But, listen . . . inhalation, inhalation, inhalation . . .
only inhalation. Do not involve [yourself] with the exhalation of air.
Inhale while the knees move forward. Inhale and lengthen the spine. Lengthen behind the
lungs. Of course, do not busy [yourself] with going down. It will go down. It will go down
by itself whenever it will be in order. There isn't any need to try to go down lower. On the
contrary, don't involve yourself with it at all. Pay attention. It is the movement of the pelvis.
This is so the knees could move and there could be movement in the spine. Don't busy
[yourself] with going down to the floor. Those who want to go low down miss the thing that
improves the spine.
Don't be busy with going down. That is one of the things that [you should] understand about
the lessons. The moment you begin to form a goal and want to compete, all the mechanisms
[for organization] get lost. With everyone, under these conditions, as they continue at their
limit, they find it only is what happens there between the ribs. [The deciding factor is what
occurs between the ribs]. In this situation, the lungs cannot slide inside their own membranes.
This interferes with the flexibility. Why is it? It shows that there isn't any movement in the
ribs or in those places. It does not suck the lung. [TN: The literal translation would be, "It
does not inhale the lung."] There isn't any flexibility because there isn't any sucking [motion].
Flexibility will not return, not arrive, as long as the lung cannot slide inside with complete
freedom. You can exercise as much as you want.
Pay attention. Inhale and stop . . . a small inhalation and stop . . . only so [you] feel the effort
in the diaphragm and the whole . . . [incomplete sentence]. That it pulls the back, behind . . .
[pulls the back backward]. Now, try to go down and see how it is. Try to go down simply.
Bend and pay attention if it is different from usual. Hold the head and try to go down. Pay
attention to whether [you] are going down more easily or down lower from [your] usual. Pay
attention to how it is. What kind of feeling of lightness [do you have] while going down?
[The feeling does not] come from stretching the muscles, but rather that they stop contracting.
Lie on the back and rest for a moment.
5. [Remain on the back.] Now, try to do only the exhalation, only the exhalation,
only the exhalation, only the exhalation.
As we said, when we think of the right lung [we] also breathe in the left because there isn't the
physical possibility in the trachea to direct air only to the right or only to the left. That is not
important. The attention is to the right [lobe of the lung]. The same thing [is true] if the
attention is on the inhalation. But, it is not possible to inhale without exhaling air. If [you]
inhale, [you] stretch more than is necessary and the elasticity of the lung expels air back. That
is enough to inhale again. It is possible to make the movements of breathing so small that
[you] hardly do any movement. It definitely is sufficient in order to live or work and the great
majority never does more than that.
5a. Now, only exhale. Pay attention to how the stomach folds inside and to how
the diaphragm goes up. Just [make] a light exhalation . . . exhalation, exhalation,
exhalation . . . and allow the exhalation . . . exhalation . . . exhalation, exhalation,
exhalation all the time.
You will see that if [you make] an exhalation and return to making another enough air will
come into the lungs. Of course, that is not an ideal way to breathe for standing and singing,
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but it is a good exercise for what we are doing. It is not a way to breathe. It is only a way [to
learn] to breathe well, in order to run and breathe well.
6. Now please return to standing. Take the head in the hands as a minute ago. This
time, bring the pelvis forward . . . with the head up . . . the pelvis forward .. . only exhale,
the pelvis forward, only exhale. Exhale air. Exhale air.
No. The head should lengthen, not shorten. Exhale air. Look, the great majority does this —
it rounds the belly. Exhale air while taking the pelvis forward. That is all. Then, the head
climbs higher up, backward. Exhale air. Only exhale air. As I told you, in this thing a person
can inhale and think he exhales. I see a few who are doing that. Here, I see that she inhales
air and thinks she is exhaling. Exhale air. [TN: Dr. Feldenkrais is talking to a specific
student.] No. A minute ago, you inhaled. Now you are exhaling. Now you exhale. Now
you exhale. Exhale air without noise. Do not make noise.
Now, continue tilting the head backward and exhale air . . . only exhale. Pay attention to the
withdrawal of the lung while exhaling . . . the retreat of the lung. Do not push hard. Do not
push hard, just exhale air, exhale. Pay attention to the withdrawal of the lung, to the
withdrawal of the lung in the neck. Do you remember that the chest is connected by muscles
to the neck vertebrae? Try to think of the regression of the lung from the shoulders, from the
chest, from the shoulder blades, and from below. Take the head further back each time, while
exhaling. Hold the head equally with the two hands and [make] the exhalation equal to the
sides.
[TN: Dr. Feldenkrais is talking to a specific student.] With you, the exhalation is only on the
left side. There isn't any exhalation on the right side.
Pay attention. During the exhalation the chest lifts. The time the chest lifts is the timing of
the exhalation. That means the sternum moves up toward the throat while exhaling. {This is]
exactly opposite from what all people think. Try to let the chest move up during the
exhalation. See where you will arrive with the head [going] backward.
6a. Now, stay like this, [with the] head behind, backward . . . where you can be
without any difficulty. Now, in this place, inhale, only inhale air and lengthen the
lungs. Think of the volume of the lungs behind and continue doing this.
Only inhale air and lengthen the lungs. Inhale air with light inhalations, just lengthen,
lengthen, lengthen the lungs behind.
6b. Now, once lengthen and once exhale, once lengthen and once exhale. This
means to think of the retreat and the lengthening together. Do this many times, very
fast, small fast movements.
Pay attention. Everyone will notice in himself if his head sinks backward or not.
7. Leave this for a moment and simply try to bend backward.
[TN: Dr. Feldenkrais is talking to a specific student.] No, the chin [goes] up. The chin
[should] always [be] the same, but never mind. It is very difficult to do differently the first
time.
Leave that and try to bend backward. Try to bend backward. See if it is different from the
usual. Take the head backward and see if it is different from usual.
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7a. Now, try to hold the head. Hold the head [as before] and try to take the pelvis
backward like before, [just as] when we did the movement with the knees. [Now]
with the head backward, take the knees backward. Inhale air now. Lengthen the
lungs and return to doing this . . . backward like this, always inhaling and exhaling.
Bend the knees each time during the inhalation and take the pelvis backward. Do
this ten times.
Inhale and take the pelvis backward and the knees forward. Continue doing this, ten
movements like this. Lengthen the lungs. That is excellent. Pay attention to the movement
of the pelvis and the knees.
7b. Leave this and bend backward. See . . . simply bend. First go down. Stand
correctly with the legs and try to go down once again.
See how it is. This is what we did before. Bend the knees and go down. See how it is. Is it
better? Now, try to bend backward. Is that better?
Zeit mir geshudit1
(End of lesson)
!
A Yiddish phrase meaning "Be well"; "You should be healthy;" or if used as a good-bye. "Take care."
1402
Notes
1403
#205: Sitting and getting up with soft and bending legs
ATM Lesson #205: Sitting and getting up with soft and bending legs
1. Please sit and place the two hands behind, on the floor. Bend the knees and place
the two feet [standing] comfortably, very wide, so there will be space for the knee and
lower leg to lie [on its side]. Now, place the right knee between the legs, [lying] on the
floor and [place] the left [leg lying on its] outer side.
This means the two legs are [lying] to the sides, but in such a way that the right knee touches
the sole of the left [foot]. That means the sole [of the left foot] will come exactly above the
right knee. [TN: Drop the knees to the floor on the left so you are side-sitting.]
la. Now, change the knees over to the other side.
The two feet stay practically in place. [They] only move. [TN: The points of contact
between the foot and the floor change, but not its placement on the floor.]
lb. Now, once again, move them [the knees] to the left. [Go] back and forth.
Like this, the feet stand in place in such a way that there always will be space left for the two
knees [and lower legs]. Do not move the feet, just switch the knees once to the right and once
to the left. Continue doing this.
Ensure that the feet will stand at such a distance, one from the other, that it always will be
possible to place the knees once here and once there. Pay attention that the feet stay in place.
Do not move the feet. Do not drop the feet. Leave the feet at such a distance, one from the
other, that it will be possible to put the knees lying once here and once there.
lc. Now do this quickly, with great lightness.
No, no, no . . . not forcefully, just comfortably, simply . . . place the legs once here and once
there.
Leave this alone and rest for a moment.

2. Now, sit in exactly the same position. Try to do the same thing, only now pay
attention. In order to do this movement, in effect, the two hands are not necessary.
While the knees lie to the right, the left hand can become free in the air. It is possible to
bring it [the left hand] forward, together with the shoulder. Change over the legs and
then lean with the other hand. Like this, move over once with one hand and once with
the other hand.
Pay attention . . . just one hand is free. The knees [move] exactly the same way as before.
The feet stay in place. Do not drag the feet right and left, only move the knees right and left.
Once lift the right hand and while turning to the right, lift the left hand. When turning to the
left, lift the right hand. [TN: Dr. Feldenkrais made a mistake. It should read, "Lean on the
right hand and while turning to the right, lift the left hand. [Move the arm that is free] at
shoulder height so the movement will be free. Leave the feet quiet on the floor.
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Leave this and rest for a moment.

3. Please return to exactly the same position. Once again tilt the two knees to the
right. Lift the left hand. With a movement like this, come up to standing on the knees.
The right hand stays on the floor. The right hand is on the floor, in place.
We said move to the right. The right hand stays on the floor, next to the right knee so it is
possible to lean on it.
3a. Return to the floor, to sitting. Turn the knees to the other side. Lean on the
left hand with the right hand in the air. Come up on the knees. Continue doing this
movement back and forth until it will be easy to do.
Pay attention that the right hand needs to stand close to the [right] knee, otherwise it is
impossible to . . . otherwise it is difficult. If it is too far it is not possible to come up onto the
knees comfortably. Pay attention. Place the hand in such a position that it will be possible to
lean on it comfortably and come up to standing fully on the knees. Of course, the knees are
standing as before — so the sole of one foot touches the [other] knee. The two knees stand on
the floor while coming up onto them. [Come up onto the knees] with this spreading [of the
knees and legs] so the sole of one foot touches the standing knee; then, it will be possible to
make the movement right and left without hesitation, without changing position.
Again, notice where [you] place the hands. They should be close to the body so [you] come
to a clear standing. The hand, with which [you] lean on the floor, should not be too far from
the standing knee.
4. Please come up to standing. Spread the legs and place the right hand on the floor,
to the right. Place the two knees lying [on the floor] to the right. Place the two knees
lying to the right in order to sit on the floor just like a minute ago . . . in exactly the same
position. Place [tilt] the two knees. Place [flop] the two knees.
It turns out that it is necessary to place the hands a bit behind the right knee. Then, it is
possible to go down and sit on the floor with the two knees flopping to the side as before.
4a. Now, like this, lean on the right hand. Bring the two knees up . . . onto the
feet... and come back up to standing.
Pay attention where to place the [hand]. The feet should not move any more. They always
stay in the same place.
4b. Once again . . . spread the feet in a comfortable position, in exactly a normal
spread. Now, soften the legs. Make it so they will be floppy. Place the right hand
on the floor, drop the two knees to the side, and sit on the floor. Sit in such a way
that the left knee will be below the sole of the right foot. And then, come back up.
Do this a few times.
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Listen. It should be only to bend the knees, to make them "floppy."1 "Fail the knees" and
then place the two knees back, standing over the feet and return to standing. Try this many
times until it will be . . . [incomplete sentence].
The two legs are spread exactly. There isn't any need to place one [leg] behind. Flop the two
knees to the side and sit. First [you] have to place the hand on the floor while bending the
knees. Now, lift the pelvis and place the feet standing. Push the floor a bit with the hand and,
at the same time, get back up to standing. [TN: Dr. Feldenkrais may be looking at a student
and addressing these comments directly to the student.]
Do this. Let the legs . . . [incomplete sentence]. Try doing this without force. If [you] make
the legs soft, limp, failing, it is easy to do. Let the two knees "fail" to the side like this and go
down to the floor. As [you] stand, "fail" [bend and soften] the two knees to the side . . . into
the same position we were in a minute ago, in the previous exercise . . . [in the previous
movement variation].
Leave this and lie on the back. Rest for a moment.
5. Roll on the side and get up to standing. Try the same thing on the left side. Place
the left hand on the floor, a bit behind. "Fail" or flop the two knees to the left. Let them
lie [on the floor] so the right knee will be below the sole of the left foot.
Pay attention where to place the [left] hand so it will be possible to return to placing the knees
standing over the feet. Get back up to standing without changing the position of the feet on
the floor. Do this many times. Each time, use less force in the legs. [Have] the legs very
soft, very limp; so then they lie easily and get back up very easily.
6. Please return to standing. Now, flop the knees to the right. Lean on the right hand.
Now, without getting up, lift the knees simply so they stand on the hands. [TN: Dr.
Feldenkrais made a mistake. The knees stand on the feet.] Help with the pelvis. Without erecting
[yourself], move over to the other side. Place the left hand.
[TN: Dr. Feldenkrais describes the movement again.] Place the right hand [on the floor].
Get up on the feet without erecting the whole body . . . [without actually standing completely
up]. Get up. This means nothing stays on the floor except the feet. Then, go down [with the
knees and pelvis] to the other side . . . as before. Get up [without erecting your whole self to
standing] and then go down to the left side. Now, come up on the feet, and then, move over
to the right side. In other words, drop the knees once to the right and once to the left, but
during the transition, everything leaves the floor except the feet. This means each time [you]
get up to standing completely without erecting [yourself], without getting tall. That is all.
Please, each time, come up without erecting [yourself], and move over to the other side.
There isn't any need to erect all the way; you just stand on the two feet when getting up.
During the transition, the pelvis and hands leave the floor.
Pay attention. Do not stand on the toes. [You] need to stand on the whole foot. The two feet
stay on the floor during the transition .. . not on the tip of the toes. [Stand] on the whole foot
. . . on the whole foot, not on the tip of the toes. Come up onto the whole foot, and go back
down to the other side. During this transition, stand completely on the two feet. . . with the
heels on the floor.
1
. In Hebrew the phrase "To make them floppy" can also mean "to have them fail." This implies having
them so soft and bent that the knees cannot carry your weight any more.
1406

7. Spread the legs. Place the two hands on either side of the body, forty-five degrees
from the body. Now, lift the left leg in the air [and the left arm also]. Lift the head and
roll to the right. Transfer the left hand to the right. Lift the shoulders until it will be
possible for [you] to lean on the right elbow and forearm.
Pay attention. We said that the right arm is at forty-five degrees from the body. The left arm
also is at forty-five degrees from the body. Forty-five degrees from the body is half-way
down from the shoulders.
7a. Now, go down and do the same thing to the other side.
Pay attention to the position of the hands. While lying on the back, the arms should be at
forty-five degrees to the body. That means half-way down from being a straight continuation
of the shoulders.
7b. Like this, do the movement once on this side and once on that side . . . in one
movement. Do not place the head on the floor during the transition so the movement
will be a full roll from the elbow on one side to the [elbow] on the other side.
[Move or roll] the shoulders on the floor and go over once to the right and once to the left.
Please do this simply. Please pay attention that the arms are forty-five degrees from the body,
otherwise it is difficult to do. With the shoulders, roll from side to side. Just pay attention
that during the rolling — while lying almost straight — do not lower the head to the floor.
Rather, hold it lifted up and forward. Doing that makes [the roll] comfortable and continuous
from side to side. It will be possible to do this with great ease. Lie on the shoulders each time
and roll. It should be a full roll from right to left. A full roll of the body from right to left.
Very good . . . leave this. Lie on the back and rest for a moment.
8. Please spread the legs and bend the knees. Put the two feet on the floor. Lift the
arms and do the exact same thing. Let the knees help the body. Please roll to the right
and pay attention.
The right knee lies on the floor in exactly the same position as before. Come up onto the right
elbow. Then, lie back down. Pay attention to how the knees organize the way we did at the
beginning of the lesson. This means that while moving over to one side, the knees lie so the
sole of one foot touches the knee that is in front. If [you] move to the right, the sole of the
right foot touches the left knee. Of course, when you move to the other side, it is the reverse.
Listen to the two knees. Place the two knees lying, each lies [on its side] as [you] roll.
Listen so the arm will be at forty-five degrees to the body, so the hand will come close to the
knee, not far away from it.
Now, lie on the back and rest for a moment.

9. Roll on the side and come up to standing. Stand with the two feet spread as before.
Now, place the right hand behind, on the right side, on the floor. "Fail" the two knees to
the right and sit on the floor as before. Now, roll onto the back. [Roll on the back and
move over to the left side.]
1407
This means [you] can do that if [you] place the fingers of the [right] hand in a way that
[makes] it possible to bend the right elbow. Roll on the back. Roll on the back. Roll and
move over to the left side. Roll over to the left side. Place the knees on the left side and get
up. Lift the knees off the floor and come up onto the feet. That means in the same
movement. In one [movement] place the two knees standing and come up to stand.
Then, once again, place the right hand on the floor. Flop the knees and lie on the back. In
one movement, roll and lean on the left hand. Pick the two knees up to standing. You see,
this is a full circle without moving the feet away from the floor. Please do this a few times
until it is simple to do.
Pay attention to place the right hand so it will not be necessary to stop along the way. It will
be possible from the moment of lying to immediately roll, go over to the other side, and then
come all the way up to standing.
Pay attention that the two knees will flop or "fail" once to the right. After the rolling, they
[the knees] are exactly to the left. Come up onto the whole foot, not just the tip of the toes.
Do this a few times until it will be one movement. That means [you] lie, come up to standing,
lie on the floor [again] and make a full roll. Get up to standing in one movement.
Put the hand down and place the knees. If you don't fail [soften or flop] the knees, it will
never come out as one movement and will never be beautiful. Flop the knees completely. In
the second transition, place the knees. Now, like this, put them standing; then, come back up
to [full] standing. Do this in one movement. Each time the knees are softer, weaker. Then, it
will continue to improve by itself.
Leave this. Lie on the back and rest for a moment.
10. Please come up to standing. Spread the legs. Place the left hand on the floor, off
to the left. "Fail" the knees .. . [flop the knees] to the left and lie on the back. Roll to the
other side and get up to standing. Slowly organize the movement. Pay attention where to
place the hands, how to flop the knees, so there will be one simple movement from lying
to standing and from standing to lying.
In other words, from standing, [you] go down, roll on the floor, and return to standing . . .
with one simple smooth movement. Listen [so you] stand with the two feet on the floor, with
the heels, with everything. Do not come up onto the tip of the toes. The whole foot will stay
on the floor.
Please rest for a moment. Lie on the back and rest for a moment.
11. Place the two feet standing, spread. Now, as you are lying, roll to the right. "Fail"
the knees . . . [flop the knees]. Get up to standing. Come up to stand and go back down
to the right. Go down to the right and roll on the side. Then, come up to stand through
the left. Come up on the left. Stand and return through the left . . . [go back down
through the left]. Then, come up again on the right.
Listen where to place the hand so it is possible to do this in one movement. Go down on the
right and come up on the left.
In other words, each time [you] go down to the right and come up to standing on the left.
After [you] stand, return down through the left and come up again on the right. In other
1408
words, [you] are learning [how to transition] from standing to lying, to rolling and returning to
standing.
Please leave this. Lie on the back and rest for a moment.
With all that we did until now the feet stayed glued to the floor, to the extent possible. While
tilting [the knees], it is possible that they went a bit to the side but, they stood on one place all
the time. There are other ways of getting up. That is what we will do now.
12. Please sit. Place the two hands behind. Extend the two legs forward, spread.
Now, lift them a bit from the floor and make a large arc with them. Bend the two feet to
the right.
There are two feet in the air. Make a wide arc to the right with these legs. Go to the right.
The feet to the right... the feet to the right... the feet to the right. Bend the feet to the right
in order to come back to the same position [in which you were] until now . . . the whole time.
Of course, one [foot] is behind the other leg [knee]. The feet [bend] to the right.
Once again, with the legs extended . .. lift them a bit. Bend the knees so the feet will come to
the right. The feet will move over to the right.
12a. Of course, this is the same position where one knee touches the sole of the
other foot. Now, lift the legs in front, in an arc, and like this, move over [to the left].
Continue the arc and go over to the left. The body will roll on the pelvis from right
to left.
The whole back moves from one side to the other. Move the feet from in front with a swing.
[Do this] while the [legs] are in front. They are almost straight. Like this, pass over and roll
on the pelvis. Move the two legs over . . . once to the right and once to the left. . . with a
large arc and a swing. There is the feeling that you are turning on the pelvis.
Now, straighten the legs. Like this, drive on the pelvis. Bend them [the legs] to the other
side. Make a nice swing. Continue with one swing.
Please lie and rest.
13. Sit once again with the two legs in front, straight. Now, pay attention. While
[you] take the feet to the right, it is comfortable to lean on the left hand. The right hand is
not necessary. Try — shift the body over to the left. Then, the legs can go to the right.
And then, [you] lean only on the left hand. Now, roll and move the whole back. [Tilt] it
to the right. Move the legs to the left and lean on the right hand.
This means leaning only on one hand and the other hand — have it in the air as before. This
means that while [you] lean on the right hand, the left hand passes at shoulder height to the
other side. Now, [you] take the body backward while the two legs, from in front, [move] in a
big swing . . . with the two legs almost straight... making a large swing or arc.
Do not fall to the other side. Do this many times . . . with a swing of the feet.
Please pay attention. If you make a big swing with the legs the body turns like a dreideL2
Now it is in order . . . in one movement... the legs straight.
1
A dreidel is a toy top primarily played with during Chanukah.
1409
13a. Please sit and extend the two legs in front. Now, with a swing of the feet, take
them to the right. The feet will move over to the right. This means [you] lean on the
left hand. Come up to standing on the knees. Come up onto the knees . . . only the
knees. Lie and go down onto the floor and extend the legs. Move them over to the
left. [Take] the feet to the left and lean on the floor with the right hand. Come up
onto knees.
In one movement, move the legs to the other side and come up onto the knees. Again, sit.
Swing the legs and come up onto the knees once again. Do this movement back and forth.
Come up on the knees.
13b. Now, get up to standing and walk around a bit. See how it is.
(End of lesson)
1410
Notes
1411
#206: On the side, getting the spine flexible
ATM Lesson #206: On the side, getting the spine flexible

1. Please lie on the right side. Bend the two knees. Place them one on top of the
other. In this position, lift the head a bit off the floor. Lift it and lower it many times.
Pay attention. While the head lifts, the left hand can move a bit further down. That means it is
possible to extend it down in the direction of the legs. It [the left arm] becomes longer while
lifting the head.
la. Do such a movement as if to lengthen the arm. Place [the arm and hand] on
the pelvis and, while lifting the head, let the arm lengthen.
Think of the length of the hand. Pay attention to the length of the arm. Lift the head directly
to the side. This means to move the left ear closer to the left shoulder. Enable the left hand to
lengthen by doing this.
2. Please lie on the left side. Bend the knees and extend the right arm down . . . on
the pelvis, down, in the direction of the legs. Lift the head from the floor and enable the
right arm to lengthen in the direction of the legs. Lift slowly and many times.
Bend the knees well. . . toward the abdomen. Bend the knees to the belly. Lift the head so
the right ear will move closer to the right shoulder. The right arm will become longer and
longer by doing [this]. Extend it each time. Listen so it will lengthen with each movement.
Listen and try to notice what actually interferes with the arm lengthening a lot more. Where
is more force necessary? Where is more flexibility necessary for the arm to lengthen more?
Pay attention. What in the body interferes with the head lifting more, the shoulder going
down lower, and the arm lengthening?
Leave this. Lie a moment and rest.
3. Lie on the right side with the knees bent toward the abdomen. Now, lift the head
with the help of the left arm. With the left arm, help lift the head.
Listen so the [left] elbow will move further down, in the direction of the legs. Lift the head.
Help with the hand and listen so the elbow will go down. Pay attention to what interferes
with the elbow going further down.
3a. For a moment, try like this, with the help of the arm, to lift the head as high as
[you] can. Leave the head in this position and extend the arm. See how much longer
it is than before. You will see that it is longer than before by a huge amount. Why
did it not happen before?
Lift the head with the help of the [left] hand. Leave the head in its place and then extend the
arm. Pay attention to how much longer it is than before. Continue doing this with the hand
and arm. Help the head [lift] many times.
1412
Let air come out of the lungs while lifting the head . . . without force, without trying. On the
contrary, listen to what interferes and organize it so that it won't interfere. That is all.
4. Fold onto the left side with the knees bent to the belly.1 Now, lift the head with the
right hand . . . many times.
Lift it a few times and then pay attention. On this side [you] also can hold the head in this
position [and find] the hand or arm are longer than before.
5. Return to the right side with the knees bent to the abdomen. Now, place the back
of the head on the floor. Try to place the palm of the left hand behind the head and, with
fine, slow movements, lift the head from the floor. Take the [left] elbow backward [as
the head lifts]. Lower it [the left elbow] to the floor to the extent that is possible. Like
this — with the hand, with the elbow — lift the head from the floor.
Pay attention to how little the head lifts from the floor. Do this many times. Let air come out
of the lungs and lift the head. Listen, while lifting the head, so the left elbow will move
sideways as close to the floor as possible . . . without a special effort. Leave the elbow open
to the floor to the extent possible and lift the head many times.
5a. Continue doing this movement. With the right hand, from above, catch
behind the left knee. [Pull the knee with the right hand while lifting the head . . .
many times slowly.]
Catch the back of the left knee . . . the back of the left knee . . . the left knee. Place the legs
one on top of the other. Catch the back of the knee, from above. Continue lifting the head.
Pay attention if it lifts a bit better than before. Also, help with the right hand. This means to
pull the knee with the right hand while lifting the head . . . many times slowly.
Let air come out of the lungs. Bend the back and let the elbows lift from the floor, but do not
strain. It is not important that it will happen at this moment, just work in this direction. This
means to make delicate, comfortable movements of lifting the head to the extent that is
comfortable. Let air come out of the lungs and lift the head. Help with the right hand.
Stay like this and rest a bit in this position.
6. Now, continue the same thing. Push the left leg so it becomes longer in order to
help the head come off the floor. It will pull the right hand. Continue lifting the head.
Push downward with the leg so it will pull on the right arm and help the shoulder lift.
Exhale air out of the lungs while doing this. Do this slowly. Organize it so it becomes more
comfortable to do with each movement. Push a bit more simply, more comfortably. Soften
the chest. Exhale air and lift the head. Organize so the movement will be easier, more
comfortable.
1
"Fold on the side" means to be slightly bent and lying on the side.
1413
Pay attention. Many lift the knee instead of pushing it downward. Push downward. That
means to straighten the leg a bit in the direction of the other foot. Doing that pulls on the
shoulder a bit and helps lift the head. Help it like this many times until it becomes more
flexible and more comfortable.
Leave this and stay like this for a moment. Rest.
7. Extend the left arm to the side. Pay attention if it is going down to the floor better
than before.
The left hand — extend it sideways . . . the left hand, extend it sideways. Pay attention.
7a. Now, try to place it [the left hand] behind the head. Pay attention if the elbow
goes to the side a bit better than before.
7b. Now, make a few movements without the help of the right hand.
Pay attention if it is more comfortable than before, whether the elbows goes sideways further,
whether the lifting is simpler . . . and by that, also higher.
Of course, pay attention to the back, to how an extended movement like this, done many
times, immediately creates a difference between one side and the other. Immediately [you]
feel the back spreads on the floor differently than before.
8. [TN: Lie on the left side.] Fold the knees toward the stomach . . . on the left side.
Place the back of the head on the floor. Take the right hand backward with the elbow as
close to the floor as possible without straining. Place the hand behind the head. The
right elbow [is] to the side and backward. Now, slowly lift the head from the floor many
times . . . without the help of the other hand.
Do not help with the other hand. Like this, lift the head many times. Let air come out of the
lungs. Make very light movements.
8a. Hold the back of the right knee with the left hand. Help the head lift by
pulling with this hand . . . only with this hand. Pull with the left hand.
Of course, the leg needs to stay in one place in order for it to be helpful. [You] only pull with
the leg that is lying [in one place]. Then, it helps. Of course, it does not help if the leg
surrenders. The knees stay attached [to one another]. Leave the knees together. With the left
hand, pull behind the knee so the left shoulder lifts from the floor. [You] help the right hand
lift the head. Do this many times, slowly, slowly, gradually.
Listen to let air come out of the lungs while lifting the head like this.
8b. Now, gradually extend the right leg downward. Straighten it a bit. Pull the left
hand down and help the head and shoulders to lift. Of course, with the left hand, pull
the knee.
Pull toward the knee that is going downward, and by that, lift the head and shoulders higher.
Do this many times.
1414
Place the left hand behind the knee; otherwise, it is possible to straighten the knee and nothing
happens. Nothing happens if [you] do not hold the fingers behind the knee so straightening
the leg pulls the left arm. You simply lengthen the leg in vain.
Leave this and lie on the back.
Pay attention to what it does to the back.
9. Return to [lie] on the right side with the knees bent. Place the back of the head on
the floor and extend the left arm sideways. With the right hand — place the right palm
behind the head, with the elbow to the side, of course. Here, it is easy to take the elbow
sideways. Like this, lift the head with the right hand . . . many times. Let air out of the
lungs. Lift the head.
9a. Slowly, slowly try to extend the left leg. Lift the knee a bit and extend the leg.
Let the weight of the leg help the head lift. Do this movement many times until
slowly, slowly it will be possible to lift the shoulders . . . [to] lean on the left elbow
and forearm.
Do not try. Do not make movements [that strain]. Go slowly, slowly until it will be get there
by itself . . . without swinging. There isn't any need to come up onto the elbow except if it
comes despite [your] will.
Extend the leg slowly. Help the head lift. Let air out slowly, slowly and do [this movement]
many times.
10. Fold onto the left side. Place the back of the head on the floor. Extend the right
hand completely to the [right] side. [Place] the left hand behind the head . . . the left hand
behind the head. Slowly, slowly, lift the head from the floor.
Let air come out of the lungs.
10a. Now, gradually use the weight of the right leg to lift the shoulders a bit.
Assist this movement — assist the left hand with lifting the head — [by] very
gradually, slowly extend[ing] the leg.
Pay attention that it helps the two shoulders lift. . . gradually. All of a sudden [you] will feel
a moment will come, after doing twenty such movements, that [you] will feel it is possible to
come up onto the elbow without any difficulty. As long as it does not happen by itself, do not
doit.
Leave it alone. Lie on the back and rest.
11. Fold on the right side and place the back of the head on the floor. Interlace the
fingers of both hands behind the head. Like this, lift the head from the floor, many times.
Pay attention. Bring the elbows closer while lifting the head. Bring the elbows closer, one to
the other and lift the head.
1415
11a. Now, gradually use the weight of the left leg to assist the shoulders in lifting
more. Extend the leg each time, in the air, long, close to the floor . . . long,
downward. The weight of the leg will help lift the shoulders more.
12. Fold on the left side and press the back of the head on the floor. With the palms
[fingers] interlaced, with the non-habitual interlacing — lift the head. Slowly, slowly lift
the head.
Let air come out of the lungs. First [do this] without the help of the leg. Listen to bring the
elbows closer while exhaling. Lift the shoulders to the extent that is comfortable to do.
12a. Initially, with small movements of lengthening the leg . . . begin very
gradually and slowly lengthen the leg. The moment the leg is completely extended,
you should already be sitting.
Make very delicate movements. Slowly, with the leg, help lift the shoulders. Do not strain to
sit; only lengthen the leg so it helps the shoulders lift. It will help the arms lift the head.
13. Fold on the right side. Bend the right knee a lot, close to the c h e s t . . . as close to
the chest as [you] can. Place the back of the head on the floor. Place the left hand behind
the head. With the right hand — get hold of the back of the left knee. Lift the head from
the floor and extend the left leg so it will pull the hand. Like this, try to bring the body to
sitting . . . many times.
It is very difficult to do. Do delicate movements and do not strain to sit. Make movements in
the direction of sitting. Extend the left leg so it will pull the right hand and arm, so it will help
the head come up high.
The leg should lengthen in the direction of the other foot.
13a. Now, leave the right hand. Place the elbow and hand on the floor. Now, try
to do this with the leg only. See if, all of a sudden, with the help of the lengthened
left leg, if it is possible to come up onto the forearm without the help of the right
hand.
The right leg is bent a lot. . . [toward the chest]. All of a sudden, [you] will find that it is
possible. The whole right leg stays on the floor, bent toward the body. Extend the left leg.
With the help of the two hands — come to standing. [TN: Dr. Feldenkrais just made a
mistake. He meant, "come to sitting."] Extend the left leg very long and sit. You see — at
first, it seems that it will never happen. Do you remember how difficult it was? See how easy
it became. It is so easy that everyone is doing it. That is because [you] did [the movement]
slowly and with attention to what [you were] doing. It is so simple that [one] doesn't
understand why it was so difficult before.
13b. Change over the arms and stay in the same position. Just change over the
arms and try to do the same thing. That means to assist yourself with the left elbow,
behind. That is much more difficult... with the left elbow on the floor.
1416
The back of the head on the floor . . . like this, help lift the back.
13c. Stay with the shoulder like this and assist the left arm to lengthen. The right
leg should be very short [bent a lot]; otherwise, it is impossible to do.
Do not lie on the back and sit. That everyone knows how to do. The movement is very
difficult to do. Do the movement slowly, slowly. Do not lie on the back. It is not lying on
the back. Stay on the side.
14. Fold on the left side. Bend the left side w e l l . . . to the abdomen. Place the back of
the head on the floor. Now, with the right hand behind the head and the left hand behind
the knee — do [the movement].
[The left hand is] behind the right knee, of course. Lift the head and extend the leg a bit.
Like this, try to lift the back from the floor. Extend the leg. With the hand — pull toward it.
Help with the right hand and arm to lift the head and shoulders.
Let air come out of the lungs. Stay on the side. Do not do another movement.
14a. Now, with the left hand — let go of the right knee. Try, with the weight of the
leg only, to help the body lift onto the left elbow. Do [this movement] many times.
Extend the leg and lengthen i t . . . on the side like this . . . to full sitting. Lean on the
elbow and continue going up to full sitting . . . with the right leg long, long.
14b. Now, change over the hands and try to do the same thing. Now, of course,
lean on the right elbow behind.
Slowly, slowly . . . it is very difficult to do. Like this, also, it will happen slowly, just make
the movement in the correct direction. The rest will come. No swinging. Lift the head. Lift
the shoulders. Get air out. Extend the leg so it will be very heavy, so it could pull the body to
sitting.
[You] can help with the right palm on the floor. It is possible to do this to the extent that the
chest becomes flexible. A few are already doing this.
Leave this. Lie on the back.
Try to notice what is new in the chest, shoulders, pelvis, and lower back [as they] lie on the
floor.
15. Come up to standing. Walk around a bit and pay attention to what [you] feel
differently from before.
(End of lesson)
1417
#207: On the side, fast lifting of the head
ATM Lesson #207: On the side, fast lifting of the head

[Translator's and Editor's Note: It seems one lesson was recorded over another on Dr. Feldenkrais' original
reel-to-reel tape. The beginning of a standing lesson is translated for historical archival purposes. The
lesson referred to in the title follows and does have its initial instructions. The numbering system for that
lesson begins again at #1. The endings of either lesson are not available.]
[Lesson fragment]
1. Please stand. Place the two legs slightly spread, more or less comfortably. For
now, [do this lesson] without paying attention to how the feet stand. Put the two hands in
front, one on top of the other . . . in front. [Place] one on top of the other, leaning on the
body simply . . . easily so it will be possible to hold this a long time. This means one
hand holds the other [hand] lightly. Now, with tiny, light movements, try to take the
pelvis backwards as far as possible . . . with light movements. Pay attention. Have the
head lowered. This means not to make any movements with the chin, only take the pelvis
backward.
The pelvis [goes] backward, many times until [you] will be able to notice that the weight of
the body presses more [through] the heels. Do not lift the legs [feet]1 intentionally. Do not
take the whole body backward, only the pelvis. Take the pelvis backward until you will
notice that there is less pressure on the toes of the legs [feet]. [Do this] many times. Pay
attention that the head is lowered without any movement.
Pay attention to how slowly, slowly, with the movement of the pelvis backward . . .
[incomplete sentence]. Listen. Look down with the eyes and take the pelvis backward . . . not
the whole body, only the pelvis. The head will stay, to the extent that you can listen to it, in
the place that it is standing; only do it without force in the muscles of the neck . . . many
times.
And now, pay attention. When [I] say the pelvis, the great majority pushes only the hip joint
and tail bone. That is the lower part of the pelvis. What about the upper part? We said to
move the pelvis backward. That does not mean to protrude [only] the tailbone backward. It is
taking the whole pelvis backward. That means somehow [you] must not do anything
forcefully. Do not correct because, if it did not work from the beginning, it will not work
[now] even if [you use] force. It will only be a new movement that has no meaning
[significance] in order to correct the posture. [That] is what we want to do. Like this, move
the pelvis backward.
Pay attention. Do not lower the head further; just bring the pelvis, everything backward until
it will be possible to notice that the quadriceps, the large muscles of the thigh, begin to
contract with much more force than it is possible to do intentionally. Continue taking the
pelvis backward like this. Pay attention that the pelvis is the whole pelvis, also the upper part.
1
TN: Although Hebrew has different words for hand, arm, forearm, or for foot, lower leg, and thigh,
colloquially the same word is used for hand and arm, and another word is used for foot and leg. In usage
the words become interchangeable and the meaning is derived from the context. The specific reference is
in brackets.
1418
Do not do any arbitrary movements intentionally to do the movement differently; only notice
if the upper part also moves backward.
Many do not notice when they start moving the hands forward. It is a sign that they
intentionally want to do something that they do not know how to do if they move the hands
forward. [They] only strain. Leave the arms hanging in front and do these movements. It
will be very boring, but very beneficial. Whoever can listen to what is happening internally
will see that it is not boring.
Pay attention not to move the whole back, [along] with the head. The head stays in one place
to the extent possible. Do not move like a tree in the wind where the top moves more. Do not
move the head, only take the pelvis backward. Let everything that is connected to the pelvis
move backward. We said not to move the hands forward.
[End of lesson fragment]
[The beginning of the lesson referred to in the title. The audio tape did not begin at the beginning of the
lesson. The numbering system starts with the beginning of Dr. Feldenkrais' voice and, for the sake of
clarity, a possible reconstruction of the beginning is suggested.]
[A possible reconstruction of the beginning]

The position is lying on the left side with the knees bent toward the abdomen. The right
arm lies on the top of the right side of the pelvis. Lift the head lifts sideways and lengthen
the arm downward as the head lifts.
1. Stop for a moment and do this much faster, as small as possible, but fast, fast, fast,
fast. At the end, lift the head high up from the floor and stay there. Extend the right arm
along the pelvis and stay there. Return to lifting the head a few more times, not many,
but even faster.
Leave this. Lie on the back. Rest. Each time that it becomes a bit easier, make the little
movements around a higher point. That means to lift the head a little higher, and around that
higher place, make quick tiny movements.
2. Return to the right side. Place the back of the head on the floor. This means to
look to the left. Place the back of the head on the floor. Extend the right hand forward,
completely. That means to the side, in a continuation of the shoulder. The right hand
[rests] on the back of the hand. Now, place the left hand behind, with the elbow on the
floor so the palm of the hand can come behind the head .. . with the elbow as close to the
floor as [you] can without straining. Place the hand behind the head like this. Lift the
head from the floor while the nose is turned to the ceiling. That means to look straight up
to the ceiling. And, in this position, lift the head from the floor with small movements.
The back of the hand [is] on the floor, in front. That means at a right angle to the body.
Forward is where the face is looking. That means straight forward in a right angle to the
body.
Slowly, not high . . . lift the head like this. Of course, let air come out of the lungs while
lifting. It is possible [to do this] differently. It also is possible to inhale while lifting the head.
It is possible to do it.
1419
2a. Actually try . . . try to organize so air comes into the lungs while lifting the
head. Inhale while lifting the head. Try to do this. With each lift of the head —
inhale air.
The inhalations will be short. With each lift of the head — inhale air. For those who have a
stiff chest — it will soften it.
2b. Now, continue exhaling air with each lift of the head. See if it is going a bit
better.
2c. Now try to make tiny movements, but very fast, as fast as [you] can.
Place the hand behind the head. That means the palm of the hand is placed behind the head
and the head lies on the hand, as if it is part of the floor.
2d. Leave [this] for a moment and organize so it will be possible to go faster . . .
smaller but faster. Each time it becomes more comfortable — make a small
movement at that higher height. [Make it] faster. The speed is the essence.
While lying on the back, listen each time to the changes that occurred in the back.
3. Lie on the left side please, with the knees bent toward the abdomen. Extend the
left arm to the side, with the back of the hand to the floor. With the right hand — take
the back of the head, as it is facing [the ceiling]. First of all, turn the head so the back of
the head will lie on the floor. The face will be turned to the ceiling. Now, place the right
elbow [hand] behind the head. And, with light movements, lift the head slowly, slowly.
First, lift the head slowly, slowly. Listen that the lifting of the head will match the
inhalation . . . go together with the exhalation.
3a. Now, change over. Match the inhalation. Inhale while lifting the head. It is
difficult at the first moment.
3b. Now, return to the exhalation and make tiny, fast movements.
Pay attention to the difference between this side and the previous [one].
The nose [is] to the ceiling. Lift in a direction as if the back of the head was lying on the
floor.
Leave this. Lie on the back. [Rest.]

4. Lie on the right side, folded as before. Place the back of the head on the floor.
Extend the left arm sideways with the back of the hand on the floor . . . completely to the
side, exactly to the side. Now, place the right hand behind the head. The hand [lies] on
the back of the hand. The right hand [is] behind the head. Lift the head with the right
hand.
See how much more difficult it is than before.
1420
4a. Now, with the smallest and fastest movements that are possible, lift the head
. . . tiny, but fast.
4b. Now, lift the head as much as possible without it hurting. Lift the head as
much as possible and stay like that. Now, make five movements with the chest and
abdomen. That means to push the abdomen out, and then the chest.
With the head lifted . . . make [see-saw] movements in the abdomen and chest. . . without
moving the head, if that is possible. The head moves [only] to the extent that the chest pushes
it. Do not "leave" it. Hold it lifted. Make a few movements with the belly and chest.
Expand the abdomen and alternate with the chest... belly and chest... belly and chest.
4c. Leave this and lift the head a few times. Pay attention if it became easier.
Leave this and lie on the back. [Rest.]
5. Lie on the left side and place the back of the head on the floor. Extend the right
arm sideways, with the back of the hand on the floor. With the left hand, support the
head from behind. Lift it from the floor a few times, not powerfully. Exhale air with
each lifting.
Lift the head to the greatest height that [you] can without straining. Now, alternate the
movements of the chest and abdomen. This means to expand the abdomen and expand the
chest — one after the other with the head lifted in the air.
Hold the head lifted in the air and do the movements of the abdomen and chest as fast as [you]
can.
5a. Now, leave this and, with the head, do the fastest movements that [you] can.
Lie on the back, please.

6. Please lie on the right side folded. Place the back of the head on the floor.
Interlace the fingers behind the head. Like this, lift the head with the two hands. Close
the elbows while lifting the head . . . [bring them closer one to the other] . . . not
powerfully. Open them a bit while lowering the head.
Continue lifting the head like this many times. Listen so the back of the head will be on the
floor. That means the face will be turned to the ceiling while lifting. Listen whether [you] are
also lifting the shoulders from the floor.
6a. Lift the head to the highest place possible without it hurting. And now,
alternate the movements in the chest and abdomen.
6b. Now, push the movements of the belly and chest as fast as you can. Make
five movements like this, without breathing. And then, of course, breathe, and then
continue doing the movements of the abdomen and chest.
6c. Now, lift the head very fast . . . with the help of the hands . . . small
movements but very fast. Lift the shoulders a tiny bit from the floor and make very
fast movements. The whole body should rattle from it. The hands are behind the
head . . . fast movements.
1421
Leave this alone. Lie on the back.

[End of recording. The end of the lesson was not recorded.]
1422
Notes
1423
#208: Lifting straight legs and circling the arms
ATM Lesson #208: Lifting straight legs and circling the arms
1. Please sit. Please sit and spread the legs long. Quiet. Spread the legs long and sit.
Lean on the two hands, behind. Lift the right leg in the air, as it is. Make ten circles with it.
Do not rush. Pay special attention that it will be a circle.
Shorten the [right] foot. Shorten the foot. That means to bend the foot so the angle between the
foot and lower leg is smaller. Do not extend the leg [foot].1 Shorten it. The knee is straight. The
leg is straight, only shorten the foot. The heel will be the longest part of the leg.
2. Of course, do the same thing with the other leg. Lift the left leg and bend the foot so the
heel will be the longest part. Make ten circles in one direction and stop. And then, make ten
circles in the other [direction].
3. In lying, as you are lying now, lift the right leg in the air. Place the right hand behind
the right knee. In this position, make circles with the leg. Like this, let the whole body roll.
3a. If you bend the left leg and put it standing on the floor, the left leg will help the
body roll from right to left. Place the left hand behind the head and lift the head. Then, it
will be possible to follow the [right] leg up and down.
This means to allow the back to move on the floor so that it is possible to draw a circle with the heel
comfortably. To the extent that the movement of the body will soften and organize, the circle will,
by itself, become more and more accurate and bigger. If [you] make the circle too big, [you will]
fall.
Lift the head with the help of the [left] hand. You see, in order to do [this movement] the leg has to
bend a bit in the knee. We want to make it so it will be comfortable to do with a straight leg. That
means to leave it bent if [right now] it bends a bit.
Leave this alone. Leave this alone. [Rest.]
4. Return to placing the left leg [foot] standing. Lift the right [leg] in the air. Now, catch
the back of the [right] knee with the left hand. The right hand is behind the head. Change
over the direction of the leg.
1
TN: Although Hebrew has different words for hand, arm, and forearm, or for foot, lower leg, and thigh,
colloquially the same word is used for hand and arm, and another word is used for foot and leg. In usage the
words become interchangeable and the meaning is derived from the context. The specific reference is in
brackets.
1424
The left leg stands on the floor and assists the body in its movement. [This] enables the [right] leg
to make a full circle. [Moving] in a circle means being round, light, and comfortable. Allow the
back to roll on the floor in all directions and help the movement of the leg. Pay special attention to
when the leg goes down, closer to the floor. Let the head lift from the floor. And, when the head
goes backward, enable the pelvis to lift a bit so the leg could climb up higher, in the direction of the
head.
Listen so that while [you] lift the pelvis a b i t . . . [incomplete sentence]. It becomes very difficult if
[you] let the head fall backward relative to the movement of the whole pelvis while [you] lift the
pelvis with the help of the left leg. [You] should not let the head fall backward. [You] should lift
the pelvis without letting the head fall backward. Then, the leg assists and the body helps [form]
the circle. If the head falls backward, it is difficult to lift it again.
5. And now, place the other leg [right foot] standing on the floor. Lift the left leg in the
air. Place the left hand or the right hand, behind. It is not important. We will do both behind
the leg. The [other] hand goes behind the head. Make circles with the heel.
Pay attention to shorten the foot. Protrude the heel and bend the foot. Let the body move
comfortably on the floor.
As it is doing . . . [as the body is doing this movement] .. . roll like a dish or bowl that is rolling on
the floor. Enable this. Enable the change in the relationship of the parts of the body so the
movement will be soft and continuous.
5a. Change over the hands on the left leg. Make the movement in the other direction.
6. Lift both legs in the air. Shorten the feet. Catch the back of the knees with both hands.
[TN: The right hand is behind the back of the right knee and the left hand is behind the back of the left knee.]
Lift the head. With the two legs together, as they are, make circles.
Slowly . . . breathe. Pay attention to the difference in stability of the body on the right side and the
left. Make soft movements until there will be the same stability on both sides. If you pay attention,
you will see it moves very easily to one side and is very difficult to the other. Sometimes it is
difficult to do any movement to the other side. Pay attention to how much the legs move to the
right and to how much they move to the left.
Do [this movement] slowly, slowly and soften the back. Pay attention to how one [side of the back
of the pelvis] interferes. It always positions itself so it interferes with the legs moving to the other
side. Breathe easily and do this so it [the legs] can move over [to the other side].
6a. For a moment, try to place the head on the floor and do this.
Pay attention. The moment the head is on the floor, the pelvis is a bit freer to move. Then, it is a
bit easier to move over . . . right and left.
6b. To the extent that there is improvement, return to lifting the head.
Rest for a moment and pay attention.
1425
Many put the legs together. We did not say to put the legs together. It is completely different to do
this with the legs together or with the legs apart.
7. Return to lifting the legs . . . not together. Hold them with the hands as before,
comfortably. Change over the direction of the movement. Do [the movement] a few times
with the head lifted. And then, put the head down. Do [circles] with the head on the floor.
Then, return to lifting the head.
Do it slowly. What is important here is the improvement in the movement of the pelvis and the
lumbar or chest vertebrae, and not the circles of the legs. The legs only serve as a means to attain
this [improvement] in the lower back and chest. Gradually they [the legs] could straighten better
because bending the pelvis at the lower back will be better.
8. Now, please sit and spread the legs. Place the left hand between the legs, on the floor.
The right hand [is] on the floor, outside the right leg. Organize the body so it will be possible
to lift the right leg, straight, from the floor. Lift it from the floor.
Lift. Do not come up onto the hand, but lift the leg. Tilt the body and do it so the leg [can] lift
many times from the floor.
Stay like this and rest for a moment.
9. [Sit in the previous position.] Lean well on the two hands. Then, it will be possible to
pull the right hip backward, so the right heel will shorten a bit. This means [you] have to lift
[the body] a bit off the floor. Lift the body onto the hands so it will be possible to move the
right hip.
The left hand is between the legs and the right hand [is] behind. It is impossible to do anything if
[you] put the [right] hand standing far away from the body. Like this, lift the body from the floor
and pull the right leg backward. [Pull] until the heel will crawl on the floor. Lift onto both hands
and pull the right [side] of the behind [the buttocks] backward so the knee [and right] heel will
move on the floor. [They] will be a bit shorter and a bit longer. Do it a few times like this, back
and forth.
It is necessary to lift the whole body on the hands. Pull only the right heel, not the left. The left
[heel] stays constant, fixed on the floor.
[Move the pelvis] back and forth until it will be possible to make a few oscillations like a
pendulum. It will be possible, like a pendulum, to take the pelvis backward and forward, back and
forth.
10. Return to sitting. Place the right hand between the knees and the floor. The left hand is
near the body, behind. Lift the left leg from the floor. The left leg [is] straight, with the foot
shortened.
Lift the left leg from the floor many times . . . with a shortened foot. That means the heel is long.
Bend the foot. Bend it. Lift [the left leg] like this a few times, about ten times. Tilt the body. Do
it so it will be possible to lift the leg.
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Now, organize the hands so it will be possible to lift the left buttock from the floor . . . the buttock
from the floor and pull it backward. The heel will shorten or slide on the floor. [You] are doing
this [movement] with the left leg. Of course, the left hand is behind [backward]. Now, do this
movement slowly, many times. [Do it] until it will be possible to pull the [left] hip backward and
shorten the leg.
That is excellent. Leave this. Lie on the back and rest for a moment.
11. Return to sitting and spread the legs. Place the left hand between the knees, on the
floor. Lift the right hand to shoulder height and turn it to the right . . . with the head, eyes,
everything. Now, in order for it to be possible to move not just to the side — lift the left
buttock as you do this. Turn the body, bend the left leg and knee a bit, and lift the left buttock.
Lift the left buttock and turn the body to the right. Like this, let the [right] hand lift a bit higher
than the shoulder, along with the head. Following, watching it. . . [watch the hand, follow it]. Do
this many times, slowly.
Pay attention. The movement demands that the head lifts up high and that an arch forms in [the
lower] back. Do this many times . . . each time more simply and easily.
Oy! The exercise does not do what it is supposed to do if [you] don't lean on the left hand in the
middle. [You] should lean on the left hand during the movement. [You] should feel [you] are
using the left hand on the floor, that [you are] leaning on it.
12. Sit and spread the legs. Put the right hand between the legs, on the floor. Lean on it.
Lift the left hand and turn the face toward the hand. Turn the back, [along] with the head,
with everything. Lift the right hip up.
Lean on the right hand. Continue doing this movement, each time more simply, more easily. The
[left] hand should lift above the shoulder with the head following. Listen so the head will move up,
high. The back will erect while doing this. It is necessary. The movement itself demands it. It
should be felt in the back, in the muscles of the last rib . . . [in the lower ribs]._That means [you]
should feel a significant effort in the muscles of the lower back. And, with many, the back is
rounded [so] it feels difficult to do and [you] feel muscles straining very hard.
13. Please return to sitting. Place the right hand between the legs and lift the left hand as a
minute ago. With the back, take it to the left. Lift the right hip. Now, move over to the right.
That means to place the left hand between the legs and lift the right hand. And now, lift the
left buttock. Continue doing this movement until it will be a pleasant and beautiful movement
to do.
Lift once one hip and once the other. Make a clearer and clearer movement with [each] hand, with
the head, and with the shoulders.
Do not strain to hold the legs straight. They bend a bit. Let them bend. Mainly do it so there will
be a "good" movement with the back. Once lift one hip and then the other more clearly. It is not
important if the knees bend. [Continue] until [you] can reach with the hand and face exactly
behind, exactly behind the body. Both the head and the arm [are] up high, above the shoulder
without straining the hand or the palm of the hand. The hand is free. All the work should be made
in the pelvis and back. The arms hardly work. It is a simple lifting.
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13a. Do this a bit more quickly, more simply, more softly, and more continuously. It
will be beautiful to watch.
14. Please sit. Lean on the two hands behind [you]. Put the two legs together, straight.
Like this, lift them from the floor. Place the hands on the floor with the fingers in the
direction of the legs. In the beginning, bend the elbows and go down as far as necessary in
order to lift the legs. To the extent that it becomes easier, bend the elbows a bit less. In a
clear way, try to bend the head toward the knees while lifting the legs.
Bend the head in the direction of the knees. Lift the legs and bend the head. Bend the head toward
the knees. Then the back will bend and the legs will lift up higher.
15. Return to sitting. Spread the legs straight and shorten the feet. Now, place the right
hand on the floor, between the legs, but not to lean on it. Place it in front. In this position, lift
the left arm and hand in the air. Look at it. Make a fist with the hand. Now, with light
movements, continue rolling the hand. Make circles with it until it is possible to make a large
circle at great speed.
Swing the hand from in front and in back. Pay attention. Let the shoulders turn in order to see the
hand, behind; especially in the upper corner behind [you]. With the hand closed into a fist, swing.
Increase the freedom of movement and make a very free movement in the shoulder, chest, and
back. Then, it will be possible to let the hand truly move in front and in back with a light swing.
15a. Leave this and change over the direction of the movement.
Enable the shoulders, [along] with the head to move after the hand so the swing can be in the
forward and backward plane. That means as far back and up as possible.
Increase the simplicity of the movement and, of course, the speed of the movement. Breathe freely.
Let the whole body move to wherever the arm pulls it.
16. Sit and spread the legs. Place the left hand between the knees on the floor and do the
same thing [with the right arm]. Make a fist out of the right hand. Lift it and enable the
shoulders and head to move after the hand.
Breathe easily and do not strain the back of the neck. Gradually, even the hand itself does not need
to be strained. The swing of the arm should pull the back and chest so it is possible to move until
the arm can make light, easy swings to the front and to the back.
16a. Stop a moment and change over the direction of the movement. . . without forcing
the hand.
[Swing] so the back could turn, so the shoulders could turn, and the head could move. The
movement of the hand will be much easier if you pay attention to bring the weight so the left
buttock lies less well on the floor . . . [less firmly on the floor].
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17. Sit and spread the legs. And now, try to put the two hands between the legs in front.
Now, a few times, try to slide the hands forward.
Pay attention if, each one for yourself, does not feel that it goes better than usual. Do not force. Lift
the head at the end of the movement when the hands are as far forward [as you] can. Lift the head
when the hands are as far forward [as they can be].
17a. Now, organize it so that you lift the head when [you] move forward. Then, at the
end of the movement, the head is lifted and looking forward.
17b. Now, stay like this — with the hands a bit forward, not to the limit, but in that
place where it is quite comfortable to hold [the arms forward]. [Stay] where it still is
possible to press the floor with the hands. Now, lift the right leg from the floor, straight.
Press the floor.
If it is very difficult, bring the hands a bit closer. Like this, lift the right leg about ten times. Push
the floor with the hands. Lean the back a bit to the side and lift the right leg from the floor a few
times. It is very difficult to do. Lift the leg.
17c. Now, do the same thing to the other side. Lift the left leg.
Pay attention to the huge difference between one leg and the other.
17d. Now, a few times, lift one leg once, and then the other . . . once the right leg and
then the left.
18. Return to sitting [with the legs long]. Place the two hands between the legs. And now,
try to lift the two legs from the floor, together . . . [at the same time].
Pay attention. With the feet. .. [incomplete sentence]. Do not fall back down to the floor. Lift so
it will be possible to return to the floor slowly. That is excellent.
18a. And now, once again, try to slide both hands forward. Pay attention if it goes a bit
better than earlier.
Pay attention to which parts of the body touch the floor that did not touch at the beginning of the lesson.
Now, please, roll to your side. Get up and walk. See if it feels different from usual in
standing.
(End of lesson)
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#209: On the side, stepping [with the] left thigh
ATM Lesson #209: On the side, stepping [with the] left thigh
1. Please lie quietly for a moment. Please lie quietly. [Roll] to lie on the right side.
Roll on the right side. Bend the right knee on the floor, forward, close to the face, close to
the abdomen. Bend the left leg. Place it in such a way that the [left] knee will be under
the sole of the [right] foot. [The left leg] is also on the floor. Everything is on the floor.
That means the right knee is bent toward the body a lot. [The right] knee is close to the body
so the sole of the right foot is standing on the left knee . . . [the left knee which is] on the floor.
[1. continued]
Now, hold the right knee with the left hand. Bring it closer to the body. Bring it
closer to the body so there will be a comfortable step. Bring the right knee closer to the
body [with] the left hand. Do this many times.
Pay attention so the left leg will be below, so the sole of the right foot will stand on the left
knee. Do the movement like this many times. Approach the right knee to the body, not
forcefully, slowly, slowly.
With the left hand — bring the knee [closer to the body] many times. Make light movements.
Pay attention to where the body bends.
Place the hand below the knee, below the knee, below the right knee, below the right kneecap,
on the lower leg.
Do this a few times. The left knee can go together with the [right] leg or without it, however
you want. [You] may also move the left knee when [you] want, if that is more comfortable.
Hold [the knee] with the left hand. It is clear that it is with the left hand.
Leave this. Stay quietly like this for a moment. Rest for a moment. Stay like this quietly.
2. Now, continue holding the right knee with the left hand. Lift the left leg a bit into
the air. Lift it as it is. Lift it in the air and try, if you can, to lift it ten times.
Lift the left leg as it is, [along] with the knee, with everything. Lift everything into the air, on
the side. [Lift] the left leg as it is lying. Do not turn i t . . . as it is lying . . . lift it ten or fifteen
times easily . . . as long as it is easy to do.
No, [lift] only the [left] leg . . . only the [left] knee. The right — the right [leg] stays on the
floor. [Lift] the knee, with the leg . . . with everything as it is lying . . . not high, just straight
off the floor.
Leave this and rest for a moment on the back.

3. Return to the right side as a moment ago, exactly the same way. Bring the right
knee close to the body so the sole [of the right foot] will touch the left knee on the floor
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. . . while the left knee lies on the floor. And now, extend the left arm in the air. Look at it
with [your] eyes. Turn the shoulders and head, following the left hand that is moving
[backward] in the direction of the floor. Do this [movement] many times.
Turn the head and everything. Watch the hand. Each time, more easily. Do not move the legs
off the floor. The legs stay on the floor. The two knees stay on the floor. Like this, turn the
head, which is [following] the hand. With your eyes — look at the hand that is going down.
Turn the head. Turn the head so it will be possible to see the hand the whole time, if [you] do
not see the hand, do not continue lowering it. [Lower it] only to the extent that the eyes can
follow the hand. Turn the head to the place that [you] can. Do not go lower down if [you]
cannot turn the head. Find the place to where it goes. Continue doing [this movement] like
this.
4. Return to the same position on the right side. Watch so the two knees will lie on the
floor and the sole of the right foot will touch the left knee . . . the sole on the left knee.
And now, make a fist of the left hand and turn it around. Make large circles with it . . .
[the left fist].
Pay attention. The head and shoulders must turn backward when the hand moves backward.
Make a large movement with the hand. The hand is moving closer and closer to the floor. Roll
around. The left hand will be at the same height [distance] from the floor all the way around.
It is not easy to attain this, but it is possible if [you] turn the head and shoulder. Turn the head
to the hand during the movement. [You] will be able to see the hand the whole way. Turn.
Go slowly initially and turn the face. Watch to follow the fist with the eyes the whole way.
Gradually make the movement simple so it will be possible do it fast.
4a. Do a faster and faster movement, and a simple one.
Let the shoulders roll and turn the head the whole time. With the eyes — look at the hand the
whole time, especially at those places where it is difficult. That means backward. Turn the
head and shoulders when the hand is backward so it will be possible to follow the fist with the
eyes.
4b. Gradually increase the speed of the movement until it is a simple one, until it
[becomes] simple . . . an immediate swing.
5. Again, lie on the right side as a minute ago . . . with the same position of the legs.
Make a fist of the left hand and change over the direction of the movement of the hand.
Make the same swings, just change the direction of the hand. Each one [moves] in the
opposite direction of what [you] did before. Gradually arrive at a fast swing.
6. Return to the right side as a minute ago. This time, lift the left foot in the air. Catch
the arch of the [left] foot with the left hand, from behind. [Hold] the arch and not the heel.
Support the head with the right hand. [Do this] with a bent knee, with a bent knee. Lift
the left knee in the air and make circles with it.
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Catch the foot, from outside. Pay attention. Draw circles with the knee in the air. It is as if to
draw a circle on the neighbor in front of [you] . . . with the knee. Listen. Draw circles with the
knee.
Hold the sole of the foot with the hand. Hold the arch from behind. Draw circles with the
knee. With the knee — draw a circle. For the knee to draw a circle, it must lift, go down,
move closer to the face, and move away. Draw a circle with the knee. The size of the circle is
not important.
6a. Continue and do this quickly, swiftly . .. very lightly. It is not important that it
be big. Listen so the knee will draw a circle, nothing else . . . only that the knee will
draw a circle. What the other parts of the body are doing is not important.
7. Return to catch the leg [foot] as a moment ago. Change over the direction of the
movement of the knee. Each one, change over the direction of the knee. Move gradually
in the beginning, until the movement becomes very high. Then, gradually it is possible to
increase the speed.
Hold the sole of the left foot with the left hand.

8. Return to the right side as a minute ago. Catch the foot as a minute ago. This time,
draw a circle with the hand and the foot. With the hand and foot, draw circles in the air.
Slowly [make this] a simple movement, very round, so it will be possible to do it quickly,
lightly, simply and with agility.
Leave this for a moment and rest like this.

8a. Change over the direction of the movement. Support the head with the right
hand. It is easier.
9. Please return to the right side. This time, lift the left knee in the air. Lift the left
knee in the air. From between the legs, get hold of the arch of the foot with the left hand
as before . . . not from inside, but from outside . . . like before, from between the legs. Get
hold of the arch of the foot as before, from outside. Now, in this position, turn the knee ..
. [make circles with the knee]. Draw circles in the air with the knee.
[TN: It seems Dr. Feldenkrais is looking at a specific student and directing the following
comments to him.] With the knee — draw circles in the air. It must come closer and move
away . . . not in the foot, in the knee. Draw circles with the knee. If [you] draw a circle with
the knee, the knee must move away from the shoulder. With the knee . . . draw circles with the
knee.

10. Return to holding the leg exactly the same way. Of course, change over the
direction [of the movement].
1432
Listen so [you] are making the movement in the knee. To the extent that the knee does not pull
it, the foot stays down. [You] must make a movement with the knee and thigh. Many are
confusing the knee with the foot. They do not do [the movement] in the knee, but rather in the
foot. [You] need to imagine where the knee could draw a circle.
11. Return to lie on the right, please. This time, bend the left knee. Place it on the right
[knee]. Now, with the left hand — bring the left hand between the feet, from in front. . .
from in front, between the feet not between the knees . . . between the feet. Catch the left
foot at the arch, from inside. Place the knees one on top of the other.
Once again, place the knees one on top of the other. Do not spread them any more. Do not
spread them. Pass the left hand above the left knee and bring it between the feet. Catch the
arch of the left foot, from inside.
[11. continued]
And now, in this position, lift the left knee a little bit. With the help of the hand, draw
circles with it [the knee]. Slowly, slowly lift the knee slowly, slowly. Make circles with
[the knee]. Help the head with the right hand.
When lifting the head high . . . [incomplete sentence]. It is a bit easier to do if [you] lean the
head on the palm until the elbow leans on the floor and the head lies on the palm.
12. Return to hold the leg in the same way. Of course, change over the direction of the
movement of the knee.
Leave this. Rest for a moment on the back.
13. Return to the right side. Catch the arch of the left foot, from the outside, simply.
[Hold] the arch of the left foot from outside like a few moments ago. In this position, push
the leg to straighten it at the knee. Help the head lift from the floor.
[Do not] push the leg up . . . not up .. . not up, but rather push it in order to straighten it. It
drags the whole body. It [pulls] on the shoulder. [It] pulls the head. Try to straighten the knee
while straightening the leg. Push the knee simply. Straighten it in the direction of standing —
downward. That means, in the direction of straightening the leg. It is a small movement.
Come up onto the elbow and place the right elbow on the floor, with the forearm on the floor.
Place the right elbow and forearm on the floor. Like this, push the leg. With each movement,
lift the shoulders and straighten the leg . .. slowly, many times .. . until the leg will straighten.
Do not straighten it forward, not backward, and not upward . . . just in the direction of standing.
This means simply — down. Push down. Push [the leg] down. The leg will move to the
extent that it can.
Lean on the elbow and forearm. Straighten the leg. Let the body lift while the leg is
straightening.
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14. Please lie on the right side. Once again, place the knees one on top of the other.
The knees [are] bent close to the body, one on top of the other. With the left hand — get
hold of the left foot, from inside . . . only the foot. [Now, try the same movement.]
Do not lift the knees. Do not lift the knees. Do not lift the knees. Bring the left hand between
the feet and catch the foot. Place the knees one on top of the other. Catch the foot from inside.
[14. continued]
Now, try the same movement. This means to push the leg in order to straighten it. Lift the
body to the extent that the leg is pushing.
Help with the right hand. Push the leg down to straighten it. [Push] down — in the direction
of standing, in the direction of the other foot, not in another direction. Push down in the
direction of standing. Help with the other hand as much as necessary.
15. Once again, lie on the right side and bend the knees. Now, lift the left leg. The left
knee [goes] in the direction of the ceiling. The left knee [is] in the air. With the left hand
— get hold of the arch of the foot, from inside. Now, straighten the leg in the air, toward
the ceiling. In this position, straighten it a few times.
15a. When it is more or less straight, try to make a circle with it, on the ceiling. Let
the whole back move as much as necessary. Support the head with the hand, not on
the tip of the elbow.
[TN: It seems Dr. Feldenkrais is looking at a specific student and directing the following
comments to him.] It will break the elbow .. . not on the tip of the elbow . . . not on the tip of
the elbow. It will break the elbow.
15b. Now, turn the hand and leg in the air. Make circles with them.
15c. Change over the direction of the movement.
16. Leave this and extend the two legs. Lie on the back. Extend the arms. Pay
attention to the difference that you feel between the right side and the left side.
Inside . . . in the shoulders, in the chest, in the hips, in the pelvis, and the leg itself.
For a moment, as [you] are lying on the floor, try to bend the two shoulders and the head to the
right and to the left. You will see that you feel differently on one side as compared to the
other.
Bend. Do not turn. Bend the shoulders, with the head, in the plane of the floor . . . right and
left. See if you feel differently on one side as compared to the other, whether one side is easier
than the other.
Now, get up and pay attention to whether you feel different on the side we worked. Pay
attention to how it is. (End of lesson)
1434
Notes
1435
#210: On the right side [while lying on the left side]
ATM Lesson #210: On the right side [while lying on the left side]
1. Please lie on the left side. Place the left hand under the head, or support the head
with the left hand [arm] comfortably. Bend the left knee a bit more and pull it toward the
chest, in front as much as possible. Also place the right knee below [the left leg] on the
floor so the sole of the left foot stands on the knee. The two [legs] are lying on the floor.
Have the right above the right knee. [TN: Dr. Feldenkrais just made a mistake. The sentence
should read, "Have the sole of the left foot above the right knee."]
In this position, with the right hand — catch the left lower leg below the left
kneecap. Like this, pull the knee toward the chest... while it is lying on the floor.
The knee is lying [on the floor]. Slide the leg on the floor. Pull it with the right hand closer
to the chest.
The left can follow the left leg, or not follow it, according to your comfort. [TN: Dr.
Feldenkrais made another mistake. It should read, "The right leg can follow the left leg, or
not follow it."] If it is comfortable, move with both [legs]. Help with the right knee, [which
is] below the sole [of the left foot]. The right knee will be under the sole. It will help the
hand pull the [left] leg up.
Make light movements many times. If it is possible, also have the right knee lying on the
floor. That means it [the right knee] will be bent a bit in the knee so [the knee] could lie on
the floor. The two knees will be able to lie on the floor. If it [the right knee] lifts a bit —
there is no harm in it; but, if possible, leave it [on the floor].
Leave this and stay like this, quietly on the side.
2. Now, lift the right arm in the air. Stay in the same position, exactly the same
position. Turn the head toward the hand . . . the face toward the hand. Like this, move
the hand backward and follow it with the eyes while turning the head. Of course, leave
the knees alone.
Leave the knees on the floor and just move to the extent that is possible leaving the knees on
the floor. Turn the face. That means there isn't any need to touch the floor [with the hand],
unless it is done under the following conditions: the knees stay [on the floor] and the head
moves easily.
Turn the face. Turn the chin. Turn the whole face and follow the hand so the whole chest —
especially the shoulder, the right shoulder blade — everything moves backward to the extent
that is easy to do. Do not push. Do not try. Just pay attention to let air come into the chest
comfortably so the chest will be able to lift. [Doing this] will enable the head and shoulders
to move backward.
3. Return to the right side in exactly the same position. On the right side . . . oh, sorry
. . . on the left side. You are correct. Return to the left side in exactly the same way . . .
on the left side in exactly the same way. Now, lift the hand in the air as before, but this
1436
time, make a fist. Try to turn it around the shoulder . . . with the shoulder, with the head,
so it will make circles. In the beginning [make] small circles. Proceed to enlarge the
circle until there will be a need to turn the head with the hand and with the chest.
Gradually the hand will draw a circle parallel to the floor, in a plane parallel to the floor.
Gradually increase the size of the circle. Increase the movement backward. Turn the head,
with the shoulder, and increase the circle. Simplify the movement. Make it smoother until it
is possible to make a very quick movement. Allow the head and chest to move with the
greatest freedom so the arm can move quickly.
Of course, pay attention that in a difficult place, in the place where the hand moves behind the
head . . . [in that place] where the great majority stop moving the head and shoulders . . .
[incomplete sentence]. That is why it remains a situation where it is difficult to do it. Make
sure to continue moving [the head and shoulders].
4. And now, do [this movement] very fast, at full speed. Have the hand make fast
movements and, if possible, in a plane parallel to the floor.
Leave this for a moment and stay like this. [Rest.]

5. Now, do the same thing, just change over the direction of the movement.
Breathe freely. Allow the shoulders and head to follow the hand. More correctly, move in
such a way that the hand [and arm] could move freely. In all places listen so the hand will be
horizontal. That means it will go down to the floor at the same height both in front and in
back. That has one interpretation, which is that the hand will make a movement in the
horizontal plane. Just make a fist with the hand, otherwise you will feel pricking in the hands
because the blood collects in the hand and cannot move up.
6. Return to the left side to exactly the same position. Now, lift the right leg from the
floor in the same position as it is lying, many times.
Do not bend it [more]. Do not rearrange it. [Lift it] as it is lying. Lift it. .. each time, more
simply, more comfortably. Lift it ten, fifteen times . . . only the right leg, the right leg.
7. Return to the left side to exactly the same position. Lift the right leg and bring it
closer to the body so it will be possible with the right hand to catch the sole [of the right
foot] from outside. In this position, lift the knee and draw circles with the knee. Draw
circles with [the right] knee.
This means to bring it toward the face and lift it from the floor. Then, lower [it] down, lower
than the other knee, and return to the floor. Return again to make [more] circles, circles with
the right knee. This means the [right] knee draws a circle around the hip and the thigh draws
a cone in the air. Let the whole body move comfortably so the movement of the thigh [at the
hip joint] will be very free and the knee can draw a clear circle, each time larger and larger.
Let the back move with the knee as much as necessary, but listen so the knee will draw a
circle. Listen so [the thigh] will draw a cone and the knee will make a circle around the right
hip, around the right hip joint.
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Leave this. Stay like this without holding the hand . . . [without holding the leg]. Just
rest for a moment.
8. Come back to holding the foot, the arch of the [right] foot as a minute ago. Change
over the direction of the circle. Make the movement of a circle in the opposite direction
from what you did a moment ago.
9. Return to lie on the left side as you were before . . . as you were, on the left side.
Fold as before. This time, lift the right leg, with the knee. Lift the knee and catch the
[right] foot from between the legs. Catch the arch [of the foot] from between the legs.
Catch the arch simply . . . from between the legs. This means the hand is turned over. In
this position, make circles with the knee as before . . . circles with the [right] knee.
If [you] make circles, the foot stays between the legs with hardly any movement. The knee
moves away from the head . . . away from the head. That is the main movement. [The knee]
moves away from the head. The knee moves away from the head, moves backward, and then
forward. The hand and the foot make a tiny little movement in place. The foot and hand
remain near the groin between the legs, only the knee makes a large movement. [It] moves
away from the head and continues in a circle. The knee moves away from the head without
moving the foot and hand away . . . only the knee.
The intention is that there will be movement in the hip joint.
Leave this and stay like this on the side.
10. Return to holding the foot and change over the direction of the knee.
With many, the movement is not all right. They do not move the knee away from the head.
They make circles with anything they want except the knee. It is not a circle in the hip joint if
[you] do not feel a movement where the knee moves away from the right shoulder while the
hand and foot stay in place. Then the hip joint is only making those movements to which it is
accustomed. It does not complete the movement all around as it can do and should do.
11. Return to the [left] side please. Now, place the two knees one on top of the other,
close to the body. Place the knees, one on top of the other. Now, lift the right foot off
the left foot . . . only the right foot. [Lift] the lower leg and foot. The knees [are]
together. Bring the right hand between the two feet and catch the foot. And now, in this
position, please make circles with the knee . . . circles with the knee.
[Bring the hand] from in front between the two legs, between the two feet, arid catch the
[right] foot . . . from in front . . . between the legs . . . catch the arch of the foot . . . from
between the feet, from in front... not the knees . . . catch the arch of the foot.
Circles with the knee . . . that means not in the foot, but in the knee. The knee will make
circles around the hip joint. If [you] do not hold the arch of the foot precisely in the hand, but
rather hold the foot somehow somewhere else, it does not do what it could do. [You] should
bring the fingers from below, from below the arch of the foot so the fingers will be on the sole
[of the right] foot].
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Listen. Do not move the foot, but the knee. Of course, the foot will move a tiny bit, but in a
secondary manner. What does move are the right shoulder and the hip joint.
Stop for a moment. [Rest.]
12. And again, hold the knees one on top of the other. Lift the foot, with the lower leg.
And again, hold the arch of the foot from in front, between the legs. Change over the
direction of the movement. The fingers should be on the sole [of the foot], on the arch of
the foot... on the sole.
13. Return to the left side. Place the right hand between the knees, between the knees.
With it, go low down and catch the arch of the foot from outside. [Catch hold] of the
arch of the foot from the outside . . . not from below, but above the foot. . . from outside.
In this position, assist [yourself] with the left hand on the floor and straighten the leg.
Push it in the direction of the floor, in the direction of the other foot, as if to stand . . . as
if [you] want to stand up . . . in the direction of the other leg, in the direction of the left
foot. Push the leg and straighten it at the knee to the extent that [you] can. Gradually,
with small movements, extend the arm with the leg, [lift] the [left] shoulder from the
floor, and lean on the [left] arm.
Lean on the left arm with the right hand and right leg as long as possible. Straighten it [the
right leg] in the knee. Do it so that the push with the [right] leg will help the body get up.
That means the straightening of the leg and the knee will help the body come up.
Push in the direction of the other leg, not forward. Push downward .. . down, in the direction
of the other foot. Help with the [left] hand on the floor so slowly the body will come up to
correct sitting.
Breathe freely. Help with the hand.
Push with the [right] leg. Push with the leg so it will straighten — so through the [bones of
the] arm, it will pull on the shoulder, and help the back to come up into a sitting position.
Straighten the leg and push with it from the start, at the very beginning and not just later. The
beginning of coming to sit should be made by a push of the leg so it helps the back come up.
It will pull the arm. And by that [pull on] the shoulder and head the body will come up to a
sitting position. Then, the arm and leg can straighten on the floor even more.
Leave this. Lie on the side and rest for a moment.

14. Now, return to place the two knees one on top of the other. Lift the right foot and
lower leg from the floor, only the foot and lower leg, not the knee. From in front, from
between the legs, catch the arch of the foot as before. [Do] the same thing. Push. Push
the leg in order to straighten it a bit. Help with the left hand on the floor. Sit up while
straightening [the leg]. Push the leg and return.
From between the legs, from in front, catch the arch of the foot.
Push the leg so it will pull the right arm. With the other hand on the floor — help yourself to
s i t . . . a few times. Only, pay attention to the direction. Remain on the side and push the leg
in the direction of the other foot. Do not turn the leg. It will straighten like this on the side.

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15. Return to the left side. Bend the right knee closer to the body. With the right hand
— catch the arch of the foot, from above. Now, like this, lift the leg and knee from the
floor. Turn the hand and foot making circles around the knee. And then, change over the
direction of the movement.
With the hand, turn the foot around the knee. The knee does not stay attached [to the other
knee]. It turns according to [your] comfort. It is better to lift it a little bit.
Leave this and rest for a little bit.
16. Now, catch the arch of the right foot from inside, with the right hand. Lift the leg
and the arm in the air . . . to the ceiling. Straighten them to the ceiling. Straighten the
foot [the leg]1 like this. And now, [with the leg] in the air like this — draw circles with
the foot and the hand. [Draw] circles around the back, which is lying on the floor.
Let the back move as necessary.
[Do this movement] with a more or less straight leg. Do not bend it. It is not important if it is
not possible to straighten it completely, but do not bend it while moving.
16a. Stop for a moment and change over the direction of the movement.
Leave this. Lie on the back and rest for moment.
17. [Remain on the back.] Extend the two legs and put the two arms on either side of
the body. Close the eyes. Pay attention to the difference [you] feel in the right leg and
the left leg. With small movements, try to lift the right leg from the floor a few times.
And now, [lift] the left leg a few times with small, light movements.
If [you] make large movements [you] do not feel anything. Pay attention if you feel a
difference in the length of the legs.
17a. Leave the legs on the floor and listen if you feel a difference in the length of
the legs. Now, pay attention if [you] feel a difference in the right eye [as compared
to] the left eye . . . in the eyebrow, in the lines around the eyes, in the nose, in the
mouth, in the corner of the mouth, and in the right cheek. Pay attention if there is a
feeling in the face that the right side is longer than the left.
17b. And now, lift the right hand a little bit, and [then lift] a bit the left hand.
Pay attention if there any difference in the lifting of the arms and in the sensation of the
hands.
17c. Come up to standing.
[TN: Although Hebrew has different words for hand, arm, and forearm, or for foot, lower leg, and thigh,
in brackets.]
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Pay attention if [you] feel one shoulder is different from the other, if one shoulder is higher
than the other.
17d. Walk around a bit.

Pay attention if [you] feel a difference in that half of the whole body on which we worked as
compared to the other half.
Now, walk. In the next few hours listen to this difference in movement, in turning,
in lowering the head, and in the movements of the face. And then, the side on which
we did not work will catch up within the next few hours [by this use of thought
only.]
(End of lesson)
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#211: The splits
ATM Lesson #211: The splits

1. Please sit and spread the legs. Place the right hand next to the body on the right, to
the right, on the floor. Lift the left hand in the air, at shoulder height. Turn it to the right,
with the head, with the body, with everything that you can. Lift the [left] buttock.
Like this, move the [left] arm to the right. Slowly organize the right arm in such a place that
this will be comfortable. That means [taking the right] arm a bit backward.
Now, make a large movement with the back, [left] arm, and head. Lift the left buttock from
the floor each time and move the arm further and further. If you pay attention, [you] will
notice that the left leg tends to bend a bit at the knee. Bend it at the knee. Put it standing.
Place the left knee, bent. While moving, bend the left knee to the extent that is necessary to
turn the body to the right.
Pay attention. It also may be worthwhile to turn the [left] foot and left lower leg in that
direction. [It may be worthwhile] to extend the toes so [you] arrive at the front part of the
lower leg . . . [come onto the front part of the lower leg].
Extend the left leg. Lengthen it and turn even more. It is as if [you] are going to stand on the
left knee. Turn the foot. Turn the lower leg. Extend the left leg. Now, do this with a quick,
simple movement.
Pay attention that the arm will move at shoulder height.
2. Return to sitting. Spread the legs. Lean a bit on the left hand, from behind. Do
the same thing with the right arm and the back.
This means to go to the left with the whole back. Bend the right knee and lift the right
buttock as much as necessary to increase the movement.
2a. Do the movement simply and quickly. Make a few movements with great
speed.
3. Spread the legs. With the right hand, get hold of the arch of the [right] foot, from
between the legs. Now, extend the arm and leg to the extent that is possible. Lean on the
left hand. Lift the [right] leg and arm in the air. Bend the knee if you cannot [do it with a
straight leg]. Lean on the left hand behind. Like this, with the arm and leg move right
and left.
Gradually increase the movement. Do not move the left leg. That means it can move with the
body, but do not move it intentionally. Do not displace it. With the right arm and leg —
move back and forth.
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#211: The splits
Try slowly, and to the extent that it becomes easier, straighten the knee . . . as much as [you]
can . . . to the extent that it becomes comfortable to do.
4. Return to sitting and do the same thing with the left leg and left arm.
Pay attention to any differences from the other side [that you can] feel in the movement of the
arm and leg.
Leave this. Lie and rest.
5. Lift the two legs in the air, spread and bent at the knees. With the two hands —
catch the two arches, from between the knees. Straighten the legs to the extent that is
possible. Now, with the help of the hands — open and close the two legs. Open to the
sides.
Do not get up. Open and close. Open and close.
Rest for a moment.
6. Sit and spread the two legs. Place the right hand between the two knees, on the
floor. Lift the left hand at shoulder height. Turn the [left] arm, [along] with the back, to
the left... backward, to the left.
Lift the right hip from the floor while doing this. Lean on the right hand while doing this.
Like this, move further and further backward. Lift the head. Erect the back. Lift the right hip
as much as necessary to move the arm to the left. Lift the right buttock. Turn the shoulders.
Lean on the right hand. Push the floor with the right hand when moving the left hand
backward, behind yourself... and [while] erecting the back.
Pay attention. While lifting the buttock an arch is formed behind, in the back, on one side
more powerfully than on the other. Continue doing this.
Turn the head, with the shoulders [following] after the arm. With the head — climb higher
and higher from the floor. Lift the buttock so the head will go up higher from the floor.
Continue doing this movement many times. Each time do it more simply and more
comfortably.
Pay attention that the left arm will move above the shoulder, higher up without swinging. Do
this many times. Turn the body so it will lean more on the left buttock and the right buttock
lifts up high. The right leg bends at the right knee by doing that. Enable the movement.
Leave this. Lie on the back and rest.
7. Return to sitting. Place the left hand between the knees. The left hand [is]
between the knees. Lift the right hand a bit above the shoulder and continue doing the
movement. . . gradually . . . so it will be possible to lean on the left hand and push the
floor with it. [This] helps the left hip to come up. Turn the face so it follows the hand.
Lift the left buttock as much as possible so the head can lift more and more. The right
shoulder will climb up, higher from the floor.
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#211: The splits

8. Return to sitting and spread the legs. Now, try to do [this movement] once on one
side and once on the other side.
That means to place either the right or left hand in the middle. Start with one side. Change
over the hands and continue the movement. [Continue] until it will be possible to see exactly
behind [yourself]. Pay attention to equalize the two sides, gradually.
Pay attention to look up, gradually. Look up. Look up on the right side just like on the left
side. Lift the head higher and higher.
Lift the buttocks to lift the spine, to help the head move high up. Gradually transition into a
continuous movement so changing the hands does not interfere with the movement of the
back. Increase the arch in the back.
Lie on the back and rest please.
9. Sit and spread the legs. Place the left hand behind. Place the right hand on the
same side as the left. Lean on the two hands. The two hands are standing shoulder
width. Lean on both hands. Now, with the right leg, with the heel, move the leg in order
to close it and to open it more and more. Extend the toes backward while opening the
leg. [Extend them] until it will be possible to place the knee on the floor. Do this
movement many times.
The two hands are standing shoulder width so it is possible to lean on them. Do not take the
hands too much backward. It will be difficult.
You will see how it comes to be [organized]. Take the leg further and further backward.
Take the leg back many times. The moment the leg goes backward, gradually extend the toes.
Place the toenails on the floor . . . the toenails on the floor. This means to turn the thigh.
Continue doing this without powerful swings. Let the body move forward and make an arch
in the back. Lift yourself . . . [get taller]. Lean more on the right hand and bring the right
shoulder forward; then, it will be possible to turn the leg so the toenails touch the floor. Do
this many times. It is not so easy.
[Do it] with a straight leg. The moment the leg is a continuation of the body, at
approximately the height of the hands, place the knee on the floor and turn the right knee back
to place. [Continue] until it will be possible to do it so the whole leg is extended, lying on its
front with the toenails on the floor.
It is possible to bend the body forward so it is a bit easier. Bend the arms, but lift the right
shoulder higher than the left one. [Take the right] shoulder more forward than the left. Then,
it will be a little easier.

10. Return to sitting. Place both hands on the right side. Spread the legs. Gradually
pull the left leg [heel] backward, many times.
Listen to the left shoulder. Let the left shoulder move forward until it will be possible to turn
the [left] leg so it leans on the knee.
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#211: The splits
Pay attention. Listen. It is necessary to lift the heel from the floor after [you] extend the leg.
It is necessary to turn the hip so the heel lifts and the leg becomes long. Then, it is possible to
place the toenails on the floor.
11. Sit and place the two hands on the left. Take the right leg backward, exactly in a
continuation of the middle of the hands . . . [in the middle, exactly between the two
hands]. [Take the leg] backward. In this position, extend the foot and try to lift the heel
further from the floor, the right heel. Turn the hip [and thigh] so it is possible to lift the
heel and lean on the knee. Do this many times.
Do not come up from the floor. Extend the toes so the toenails can lie on the floor and bring
the right heel back. Lean the toes on the floor and turn the heel outward and return many
times. Turn the heel, [along] with the thigh. Make a movement in the thigh/hip so the heel
will able to lift. It will be possible to place the leg lying on its front part, with all the toes long
and all the toenails touching the floor. Do this many times.
11a. Now, do this a bit faster, a bit more simply. Lift the knee and roll it. Lift the
heel and turn the leg. Extend the foot longer and longer so the whole front part of
the foot and lower leg will touch the floor.
lib. Leave this and do the same thing on the other side. Extend the [left] leg.
Then, once the toes are straight — when the foot is lying on its neck— turn the heel
with a movement of the thigh and hip. [Do it] many times, simpler and lighter each
time. [TN: "Lying on its neck is a literal translation from Hebrew. A less literal translation would
be, "when lying on the front of the ankle."]
Watch. The leg will lengthen so all of it will lie on the floor, on its front. Extend the toes and
do this movement many times. Listen so there will be movement in the left hip/thigh. Listen
so the whole leg, not just the lower leg, will turn.
12. Return to sitting. Spread the legs. Place the right hand between the knees. Lift the
left arm backward as we already did. This time — while the [left] hand moves backward
like this — also take the right leg backward to the position [it was in] a minute ago. [TN:
This was a continuation of the mid-point between the hands].
If possible, do this in one movement and return. Pay attention. Extend the leg backward,
long, to the extent [that you] can. Gradually bring it to this position. Try. Make an easy
movement.
The right leg can move backward if [you] lengthen the whole back and lift the head high.
[You] sit on the left buttock. Then, it is possible to move the right leg backward. It is not
important how much, but it should move with the heel backward. Try to move it. It is not
important if [you] bend the knee. Bend the knee high and move the heel backward.

13. Now, do the same thing to the other side. The left hand [is] between the knees. In
one movement, extend the right arm and stand on the buttock. While moving, make the
left leg soft and [take it] backward.
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#211: The splits
With the head — climb up high, over the buttock. Then, it will be possible to straighten the
arm and leg. Listen so the left foot can straighten at the toes. The intention is to turn it [the
foot] backward, to bend at the knee, and lift the left buttock enough to allow some movement
of the foot... with the heel backward . . . with one movement in the back.
That is very good. Rest for a moment.
14. Return to sitting. Do exactly the same thing; only this time, once to the right and
once to the left.
That means to place one hand between the legs. Do the corresponding movement. Change
over the legs. [TN: Dr. Feldenkrais made a mistake. He meant, "Change over the hands."]
Do the [movement] to the other side [leaning once on the right hand and once leaning on the
left hand],
[Move] without force. Start slowly, delicately. To the extent that [you] can lift the head high
and make an arch in the back, it will progressively improve to the same extent. It will
progressively improve to the extent [that you] can transfer the weight to the other buttock and
lift the remaining one in the air while making a wide clear movement in the lower back.
Leave this. Rest for a moment.
15. Sit and place both hands to the left, with the legs spread, long. Take the right leg
backward as we did when lifting the heel. Do the movement again a few times.
Lift the heel. Extend the foot. Pay attention if it is moving a bit better than before.
15a. Now in this position, lean well on the hands. Lift the head. Bend the right
knee and lift it [the heel] from the floor. [Lift] the foot. Bend the knee and lift the
head. Do this many times.
Bend the knee. Lift the heel and lower leg from the floor . . . the heel and lower leg from the
floor . . . many times . . . without swinging. It is not important for it to be a lot [a large
movement]. For those whose back or chest is not flexible, it is not possible to make a big
movement. Just make a light movement of the head backward, and at the same time, lift the
foot and lower leg. This means to bend the knee . . . a few times.
15b. Now, do the same thing a few times, only now — extend the right hand.
Extend the right arm up at the same time [you lift the foot and lower leg]. [Do this]
in one movement. Extend the arm forward and up, and at the same time, bend the
knee and lift the head. Make approximately ten movements like this, very lightly.
Let the chest expand, fill up. Do it so it will be easy to lift the arm.
15c. Move over symmetrically to the other side. Make a few movements with the
heel. This means to lift the heel a bit from the floor.
Turn the hip/thigh and extend the foot as much as [you] can. Lift the heel a few times.
15d. Now, bend the leg and the head. Bend the knee and [lift] head backward.
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#211: The splits
Pay attention. There can be an enormous difference between one side and the other. Lift the
head and bend the knee with one movement of the back. Do these things together. Tilt the
head backward and bend the knee. Lengthen the back while doing it.
15e. And now, slowly lift the left arm also. Extend it and do the same thing.
Leave this and get up to standing.
Pay attention to what feeling there is in the body after this.

(End of lesson)
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#212: Basic spreading of the legs
ATM Lesson #212: Basic spreading of the legs

1. Sit with the knees spread. Now, with the right hand, catch the arch of the right leg
1
[foot] , from inside. It is possible to bend the leg. It is not important. Bend the leg.
Now, lift the leg and arm in the air. From this position, move the body from right to left.
It is possible to lean on the left hand on the floor, from behind.
With the right hand — catch the arch of the leg [foot].
Gradually catch the arch with the thumb too . . . [with all the fingers together]. Like this,
make a large movement... slowly in the beginning.
Pay attention. [Move] to both places, to the right and to the left. It will be possible to move
like this with the arm and leg. Turn the body on the left buttock so it has the shape of a door
that is opening and closing. The arm and leg will be like a wall or partition. The whole body
is like a hinge [hanging] on the left hip joint that allows this partition to open.
Of course, organize the breathing. Do the movement gradually.
Now, slowly try to see if it is possible to do a gradual, uniform movement with the arm and
leg at the same h e i g h t . . . at the same height right and left. Move to the limit. . . right and
left. The heel will stay at the same height the whole time. Do not go down. If you pay
attention, the pelvis has to sit once on the right buttock and afterward on the left buttock the
moment there is a demand to stay at the same height. [You] must let the pelvis move between
the lumbar vertebrae. [TN: The lumbar vertebrae have to move so the pelvis can rock.]
Gradually [you] sit once on the right buttock and once on the left buttock.
Also, pay attention to the end of the movement. When [you] move to the left, the body has to
twist around the hip. It will be possible [for the pelvis] to go further down to the left with the
[right] heel staying at the same height. If you try to roll on the left side of the hip, on the
whole hip, it means that, at the end, you lie on the outer left side of the whole left leg. Do not
go down. [Stay at] the same height.
Now, pay attention. What is necessary to do if [you] want to continue the same way to the
right, at the same height. . . not to the left, but to the right? It is necessary to do the splits.
Somehow this leg has to move backward. The left leg must move backward so it will be
possible to transfer to sitting completely on the right buttock. In the beginning, [have] the left
leg bent backward. That enables [you] to move further, but it is very difficult at this moment.
1
in brackets.
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Pay attention to what [you] feel in the hips. What do [you] feel in the right hip and what do
[you feel] in the left hip . . . in their contact with the floor? Which of them went down to the
floor? Which one sunk further to the floor than before?
2. Sit and lift the right leg and right hand as a minute ago. This time, try to do the
same movement at the greatest speed that is possible.
If [you] enlarge the speed and swing, you will see that what I said will form by itself. That
means, while moving to the left, [you] turn the left leg so [it] lies on the outer edges. When
[you] move to the right, try to sit on the right buttock and bend the left leg backward. [That
occurs as you] enlarge the movement.
2a. Now, try to do a small movement in the middle, but very f a s t . . . the fastest
that [you] can.
Make the movement with the whole body. Lean on the hand, only on the palm of the hand.
Listen not to stop the breath.
3. Sit. Take the left leg [foot] with the left hand. First, lift. Do simple movements
back and forth, right and left.
Listen to the whole spine so it enables the head to move freely up from between the shoulders.
[Have] soft breathing. Enable all the necessary changes in the back and chest so it will be
possible to do the movement from right to left.
Gradually increase the movement. Move more to the right and more to the l e f t . . . the same
height. Move to the left at the same height.
3a. Now, increase the speed . . . a tiny movement, but very f a s t . . . the fastest that
is possible.
4. Please sit. Catch the left leg [foot] with the right hand . . . the left leg with the right
hand. Place the left hand behind, of course. Lean on it. [Lean on the left hand.] Lift the
[left] leg in the air. Do the same thing. Move right and left.
However it is in the beginning, is how it is. It is not important, how.
4a. Gradually listen so the heel will move at the same height. [Make] the largest
possible movement.
This means moving more to the left and more to the r i g h t . . . to the limit of [your] ability . . .
of course, without tearing anything. The limit of ability means wherever it is possible to go
while turning the pelvis, the spine, the head, and the legs. Move everything that is possible,
everywhere and without pain.
4b. And now, do this very quickly.

1449
5. Return to sitting and do the same thing on the other side.
This means to take the right leg with the left hand. Lean on the right hand behind. The left
leg [is] long. There is a huge difference.
5a. And now, [go] very fast.
Rest for a moment.
6. Return and arrange [yourselves] so there is space for everyone. That means the
uneven ones [lie] higher up. The even ones [lie] lower down.
Lie on the back and lift the two legs into the air. Catch the arches of the feet from
inside, with the two hands. Now, like this, open the two legs . . . open and close with the
two hands.
Do not bend the knees to the extent that you can, but it is not important if they are bent. [Only
do this movement] so they remain bent in the same position. The only interest is in opening
and closing [the legs].
Hold at the arch of the legs [feet], not the toes. It is not essential that the legs be straight at
the knees. Lie on the pelvis and not on the back . . . on the pelvis. [Do the movement] with
the pelvis on the floor. Put the head on the floor. Do this movement many times.
Pay attention to what [you] feel in the pelvis . . . in the right side and in the left side. Does the
back try to move while opening the legs? With many, it leans only on the left side of the
pelvis, or only on the right side. That limits the opening [of the legs]. Soon we will see this
more closely. With everyone you will see there will be a great improvement. Another thing
that is possible to say at the first moment is that the legs do not open enough with the great
majority. In effect, from an anatomical point of view, there isn't anyone here who opens the
legs to the extent possible.
6a. Now, do this movement very fast.
It is not important if it is much. [Do] little, but fast... the fastest that [you] can.
7. Return to catch the legs as a minute ago. This time, pay attention to lean the right
arm and right leg on their places. Do not move them. Open only the left leg back and
forth . . . the left leg and left arm.
Hold the two legs the same way. Open them. [And then], lean the right leg and right arm in
place. Open only the left arm and left leg.
Pay attention not to change the angle along the way. Do the movement with the arm and leg
as they are. Pay attention that there isn't any movement in the knee . . . [movement to bend
and straighten it]. Take only the left arm and left leg to the side. Continue like this until it
will need to touch the floor.
With every normal person, the arm and leg should touch the floor. As always, do not try. Go
slowly, and you will see that slowly it will get [there].
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Pay attention to what it did to the pelvis and how it lies, whether you feel different on the
right side or on the left side. Of course, not everybody feels so different. With those whose
hip did not touch the floor well, there is a bigger difference. The other side will probably
have a smaller difference, and the other way around.
8. Go back to lifting the legs like this. Open them, but not much. It is impossible to
go down to the floor if you open them a lot. And now, with the right leg and right hand
— try.
Make sure that the left hand and left leg will stay frozen in space . . . where they are now.
Pay attention if there is the same difference in this other hip, or if it is smaller or larger.
9. Now, lift the legs. Catch them with the two hands. Open them. Lean on the top of
the head, behind. Lift the lower back from the floor. This means making a large arch in
the back and lean on the head, not on the shoulders, and on the top of the head. Like this,
lean [on the head] and try to open the knees.
Lift the shoulders as much as possible and lean on the top of the head, behind. It is very
difficult. That means to shift the head backward. That means to direct the head backward.
Lift the shoulders and lean on the top of the head, behind. Lift the shoulders and try to do
this.
[TN: Dr. Feldenkrais may be observing a student and directing these comments to the
student.] Do you see why the legs do not open? Try to hold between the knees instead of
between the legs [feet]. Place the hands as they are . . . but behind the knees . . . as they are.
That means between the legs. Now, lean on the head, behind . . . [on the top of the head].
Lift the lower back from the floor. That means making an arch [in the lower back]. Lean
only on the tip of the pelvis and the top of the head. With the hands — hold the legs between
the knees, from inside, behind the knees.
Like this, lean [on the head] and try to open the knees. It is possible to bend the lower leg [the
knee]. Try to open and close the knees. Bend the knees and the lower leg. Bring the lower
leg down and lean only on the top of the head. Lift the lower back and open the two knees
sideways.
Please try to bend the legs. Lean on the top of the head. Lift and lower the back from the
floor.
9a. Now, with the two hands between the legs — hold the legs behind the knees
— open and close the legs. First, try to listen to the breathing. That means to
protrude the chest and enable it to breathe.
There will not be any force in the hands, only in the spine behind. Now, open the knees.
Then, bring them closer to the chest. Now, open the knees.
9b. Remain in the same position, only bring the knees closer to the chest and open
them. Bring the knees as close to the chest as possible without pain, and open them.
Leave this. [Rest.]
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10. Now, lift the two legs in the air. Get hold of them at the soles of the feet as before.
Try to open the two legs. See if they open better than before.
10a. Leave one arm and leg in the air. Go with the other one to the floor. Lift it
and go with the second one to the floor. When going down — lift the leg that stays
in the air. Open it more.
10b. Let's say that all of us together will lean on the left side. Go down to the left
side. [Place] the left hand on the left leg and go down [to the left]. Now, open and
close the right arm and right leg. [Do it] while the left arm and left leg are on the
floor.
Turn to the side so the left arm and leg will touch the floor. Now, open and close the right
arm and leg.
10c. And now, go down to the right. Go down to the right with the right leg and
arm . . . down to the floor. Lift the left leg and arm. Lift and close them.
11. Catch both legs as a minute ago. Open them wide, as wide as possible without
pain. Lie with the head on the floor. Now, with the knees open like this, roll a bit to the
right and a bit to the left. [Roll] until it will be possible to go down once with one leg and
once with the other without changing the width of the opening.
It will be possible to come back without the necessity of decreasing the distance between the
legs. Move only from side to side.
Pay attention. In which place [do you] feel the difficulty in moving from one side to the other
without reducing the space between the legs, [without reducing] the split between the legs?
Enable the head to lengthen, the spine to lengthen, and the chest to soften. The chest will be
able to become flexible. [It will soften] so it will be possible to move from side to side
without interrupting the breath.
11a. Now, while going down to the left — try to turn the face and head to the right.
And while going down to the right — try to turn the face and head to the left. Each
time change over the movement of the head like this — in the opposite direction of
the movement.
1 lb. Now, return to moving the head in the same direction [as the legs].
See if the movement has become more graded, if the transition has become easier.
12. Please sit. Spread the legs as much as possible. See if it is different from the
usual. Now, pay attention. Arch the back. [TN: Protrude the abdomen with the head lower
down, in front. The chin is on the chest.]
It is difficult. Arch the back. Make an arch in the back. Protrude the stomach forward. Place
the hands on the knees and do twenty movements like this.
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Protrude the abdomen with the head lower down, in front. The chin [is] on the chest.
Protrude the abdomen with legs completely straight. Do nothing in the knees, only push the
belly forward, to the floor. Fill the abdomen. It will not move if [you] do not fill the
abdomen. It will not move.
12a. Now, pay attention. Listen. With each movement, inhale and lengthen the
lungs while doing this, while protruding the belly. From behind, lengthen the lungs
— to the neck and to the lower back — both lungs. Do not do any movements with
the legs, only with the stomach, only with the stomach and the back.
Protrude the abdomen. Many cannot move this [the lower back] in this position. It is very
difficult to do. Soon we will do something so it can improve.
Rest for a moment.
13. Return to sitting. Spread the legs. Lean on the left hand behind. Lift the right arm
in the air, at shoulder height... or maybe a touch more than asked for. [Have the arm] at
a comfortable position in front, the hand hanging. Turn the back, along with the face,
with everything to the left. During the movement, enable the right buttock to lift from the
floor. Like this, turn and continue.
Let the head and body lift from the floor and continue turning to the left.
Pay attention. In this movement [you] arch the back on one side only. Let the right leg, from
behind, turn while [you] turn. [Then] it will be possible to continue moving further, until the
right foot will be extended and lie on the toenails. Then, it will be possible to lean on the
[right] knee. The [right] knee will touch the floor. Continue the movement like this until it
will be possible to go completely behind. Turn the whole foot. Lean the knee on the floor.
The toenails will lean on the floor.
13a. Like this, go to the end and stay there. Now, in this position — lift the head
and hand away from the floor, further up [and backward]. Protrude the abdomen.
Lift the head and hand backward, behind. Do this ten times quickly.
Protrude the abdomen. Protrude the abdomen and return by taking it in. Then, of course, the
whole back rounds in the lower back. Like this, lift the hand and head many times.
[You] should feel that as [you] move the pelvis forward, you make an effort with the back
muscles so the right hip moves forward with the abdomen.
13b. Come back and continue doing the movement. See if it became easier to turn.
See if you go a bit better than before.
13c. Return to do the same thing on the other side.
Gradually . . . a few [light] movements first. Turn the left thigh, along with the leg, with the
foot, with everything. Start with the largest spread [of the legs] that [you] can.
Notice how, in the movement, you already strain2 the left side of the back and make an arch
in the back.
2
[TN: In this context Dr. Feldenkrais uses strain to mean, "to exert or contract muscles powerfully." The
word lacks any negative connotation.]
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13d. And now, stay turned. Now, lift the head and the arm. Protrude the abdomen
and then fold. Once again, strain the back in order to lift the hand and the head, and
then fold. Do ten movements like this.
Listen to the breathing inside so the lungs will be able to lengthen while doing this. That
means while lifting — inhale air.
13e. Sit again as a minute ago with the legs spread. Place the hands on the knees
and try to fill the abdomen and push [it] forward.
See if it became easier to do. Is it now possible to notice that it is feasible to strain the back
and protrude the abdomen? Make a few movements like this.
Gradually lean the whole back forward and pay attention to how it is.
Leave this and rest.

14. Lie on the back and lift the two legs in the air. Catch them [the arches of the feet]
with the hands between the arches. Open them [the legs] the widest possible.
See if it is different from before.
14a. Now, go down to the right and down to the left.

See if the movement has become more rounded and more gradual. Is it now possible to roll
leisurely back and forth? Is it possible to roll from side to side without any stop on the way,
[to roll so] there won't be any stop? It will be very smooth in the transition. [You] will not
feel any stopping on the way.
Now, pay attention to the spread of the legs, each one for themselves. Is it different from
before? Is it different from the beginning?
Slowly get up to standing. Walk about and pay attention to what [you] feel in the pelvis
and the legs while standing.
(End of lesson)
1454
Notes
1455
#213: On the back, pushing the feet down
ATM Lesson #213: On the back, pushing the feet down

1. Please lie on the back. Bend the legs and put them standing. Lift the left leg in the
air. Get hold of the four small toes of the left leg [foot].1 With the right hand — [hold]
from above. That means the thumb of the right hand is placed from between the four
toes, from under the foot. Place the thumb between the big toe and the rest of the toes.
Place the left [hand] under the head . . . [behind the head]. Try to make the lightest
possible movement with the leg. [TN: During the lesson the instructions for holding the foot will
keep changing. Some readers may find this confusing. Probably Dr. Feldenkrais kept adjusting his
instructions for holding the foot to find what actually produced the results he was seeking.]
Of course, it is much more comfortable without socks.
[Make the] lightest movement that is possible, only that which is done by itself. Pay attention
to how it is done by itself. Like this, [do] that which is most easy to do.
la. Now, catch the same left leg with the left hand, the same four toes. This time
— from above, with the left hand from above . . . with the left hand. Bring the left
thumb between the big toe and the rest of the toes. Catch the four toes. The knee is
outside the elbow. Now, [place] the right hand behind the head. Do the same thing.
Make the lightest possible movement of lifting the leg.
When we said, "The knee is outside the elbow," it means the arm is between the legs. The left
knee is outside the elbow.
Do this light movement of bending the leg and [straightening the leg]. Pay attention to how it
is.
lb. Now, do the same thing with the other leg [the right leg].
That means getting hold of it with the right hand, from above . . . the right hand, from above.
The left hand is behind the head. Like this, lift the leg.
Pay attention so the [right] knee will be outside the [right] elbow.
Do light movements. Pay attention to how much, how far, and how light the movement is.
[Pay attention] to where it moves with great lightness.
lc. Now, change over the hands. This means to place the left hand, from below
the sole of the foot. [Place] the thumb of the left hand between the big toe and the
rest of the toes. Do fine movements. Lift the head and the right arm.
Do the lightest movement. Find out where it is light and how it moves [there].
1
in brackets.
1456
Leave this and lie quietly for a moment.
2. Bend the two legs. Place them standing on the floor. Lift the left leg. Get hold of
it with the left hand, from above. This means to bring the thumb between the big toe and
the rest of the toes. Get hold of the rest of the toes. Get hold of the four toes. Bend the
leg. Bring it toward the body.
The knee [is] outside the elbow. The right hand is behind the head now. Soften the leg . . .
[bend the knee].
2a. With the leg and the hand — stay at the lowest place possible. Do not lift the
leg. Do not do anything. Stay [like this]. Now, with light movements — push the
leg away from the head — downward. Push the leg far from the head. While doing
this — come up with the head, come up with the head. Come up with the head and,
like this, follow the hand.
Do this with the lightest possible movements. Do the smallest possible amount, only that
which can be done with complete "restfulness," with special lightness.
When the leg is bent and close to the body — push downward to lower the heel, down low
between the legs. Lower the heel of the left leg between the legs, comfortably.
Now, with a small movement, push the leg. Follow it with the arm and head.
Leave this. Lengthen the arms and legs and rest for a moment.
3. Go back to bending the knees. Now, catch the right leg with the right hand. Get
hold of the four toes of the [right] foot with the right hand. The left hand [is] behind the
head. Lower the heel, close down between the legs. Now, with light movements, push
the leg downward, away from the head.
Slowly, push the leg to move it downward, between the legs . . . lower toward, toward the
legs. Help with the other hand.
Pay attention. Do not involve yourself with sitting up. Push the leg in order to lengthen it
downward and move it away from the body . . . downward, toward the legs. The leg [the
knee] is completely open sideways.
Pay attention to what is happening in the back. What do [you] feel in the chest, in the back
against the floor, when there is this pull in the leg?
Many do not distinguish between pushing with the leg, downward toward between the legs,
and swinging in order to sit. Many make this mistake. [Many] do a different exercise that
will not help them in what we are continuing to do. [You] should move the leg away from the
head. That is all!
4. Please lie on the back. Bend the legs. Lift the left leg and catch it "from below"
with the fingers of the right hand. Catch the four toes together. Hold the four toes
together with the right hand, from below . . . from under the sole [of the foot]. Catch the
four toes as a complete group. Pull these toes together like this . . . as a group.
1457
Now, place the left hand behind the head. Leave the leg and arm as low and close
to the body as possible, comfortably. And now, push downward with the leg. Push the
leg downward in the direction of the continuation of the body when lying. This means
parallel to the floor.
It is a small movement. It is not possible to do a large one. Gradually organize this so it will
be easy to do. Pay attention to what is pulling. Where in the chest and spine is there a lack of
flexibility? [A lack] that does not allow this movement to be large and light. It is tiny if [you]
do this lightly. The movement is tiny if [you] do only that which is light, which is easy.
When [you] want to do a bit more, it becomes difficult.
Slowly let air out of the lungs while pushing. Do many small, slow movements, one after the
other . . . slowly, slowly. Pay attention so there will be a movement of pushing with the leg so
it distances itself from the head. Do not bring it closer to the floor, but distance it from the
head. Make it possible for the chest to adapt and to be capable of following an arm that is
pulled by the leg.

5. Return to bending the legs. Get hold of the right leg [foot] with the left hand, from
below. Once again, hold all four toes and press them together into one group. Now,
place the right hand behind the head. Lower the hand and leg close to the body. Push the
leg away from the head with light movements so it pulls the arm. [The pull on the arm]
lifts the shoulder, and that helps lift the head.
Pay attention that the movement will be [one] that distances the foot from the head.
Once again, listen to where in the chest and spine [you] feel a lack of flexibility, [a place] that
does not enable the movement to be large. Do this slowly, many times. Soften everything
and enable the movements to become lighter and lighter. By [doing] that, it will grow by
itself.
6. Return to bending the knees. Get hold of the left leg [foot] with the left hand.
[Catch] all four toes. Now, catch the left heel with the right hand. Hold the leg [foot
from above] like this . . . the heel, from below. Now, with light movements, with the left
hand, turn the left foot in circles. Do the movement in the foot, only in the foot.
Turn the foot and make circles with it. Pay attention to which place, in which part of the
circle, the hand cannot guide the foot, but rather the foot guides the hand. Try to organize so
the hand could move the foot the whole way, during the whole circle. [The hand can move]
the foot relative to the ankle. The foot is making a circle on the ceiling. There is movement
in the ankle. This means in the joint of the foot.
Lower the leg close to the abdomen. Turn the foot around the ankle, not around the knee, and
not around the hip joint. Turn the foot around the ankle. Help with the hand [that is] below
so the heel will turn also. [Turn] around the ankle and draw a circle around the ankle . . . with
a movement in the ankle j o i n t . . . with the whole foot. There will be movement in this joint.
Pay attention that the big toe of the leg [foot] will draw a circle in the air. Do not rush. Turn
the whole foot in the ankle joint so the big toe of the foot will draw a circle on the ceiling . . .
on the ceiling. This means the foot turns around the ankle, not around the knee.
1458
7. Come back and catch the same leg [left foot]. This time [hold] the four toes with
the right hand and the heel with the left hand. [Hold] the heel from between the legs,
with the left hand. Turn the foot in the opposite direction from what you did before . . .
each one in the opposite direction.
The left arm comes between the legs. The left hand comes between the legs and catches the
[left] heel. The right hand [gets hold of] the four toes. Draw a circle with the foot around the
ankle so the big toe of the [left] foot will draw a circle. Organize so it will be possible to
guide the leg [foot] the whole way. [Organize] so gradually you will feel a graded movement
throughout the circle, so there will not be any angles when the foot is leading the hand.
The left hand is below the heel, simply. Don't turn it. Place it simply. Place the [left] hand
simply under the heel.
Leave this. [Rest.]
8. Now, please, with the right hand — catch the right foot, the four toes from above.
[Hold] the right foot with the right hand. With the left hand — hold the heel from below.
Lower this [the foot] close to the abdomen, close to the body. Open the knee sideways.
Now, with the right hand, try to turn the foot. Draw a circle with it in the air.
Pay attention so the foot slowly will make a comfortable [circle] at all angles. Organize the
movement of the foot [to be] soft so it will be possible to notice that the hand leads the foot
the whole way.
Question from the class: "The direction?"

Dr. Feldenkrais: We will do this movement in both directions. It is not important which
direction [you] start with. Hold all four toes as a group.
Pay attention to do this movement so lightly and finely that it will be possible to notice
whether the hand is guiding the leg [foot] or the leg is guiding the hand. In the beginning,
with everyone, there are parts where the leg [foot] is guiding the hand. Only after [you]
soften this, organize this, does it become possible to do [this] so the hand will lead the foot in
a true circle.
Leave this. [Rest.]
9. Bend the legs. This time, get hold of the right foot with the left hand. This means
from below. Bring the thumb, from below the sole of the foot, between the big toe and
the rest of the toes. Hold the four toes. With the right hand — get hold of the heel from
between the legs, simply. Change over the direction of the foot. Change the movement.
This time each one does [the movement] in the opposite direction from the one he did before.
Turn the whole foot around the ankle joint, not only the toes. Turn so the big toe will draw a
circle on the ceiling.
10. Now, bend only the right leg . . . only the right leg. Get hold of it [the foot] with
the left hand from below. Catch the four toes. Place the right hand behind the head.
1459
Listen so the left leg will be long. Now, push the right leg [foot]. Push it away from the
head. Like this [at the same time] lift the head. Push the leg away from the head many
times.
Hold the four toes as a group and push with the foot. The foot will pull the arm, which helps
the left shoulder lift more than the right. Like this, the foot distances from the head. Lift the
head with the help of the right hand.
Listen to the chest and the spine behind. Pay attention if it falls in the area o f . . . [incomplete
sentence]... a bit better than before.
10a. Put the leg standing as before and continue doing the same thing. Put the left
leg standing and do the same thing.
Pay attention if it is more difficult or easier. Pay attention to how the back is moving on the
floor now. Which parts lift and which parts do not lift?
10b. Extend the left leg again and do the same thing.
Pay attention to the difference in the movement of the chest on the floor. Pay attention to the
chest, to the difference in the movement of the chest on the floor.
10c. Bend the [left] leg again and do a few more movements.
Pay attention to how the chest moves on the floor now.
lOd. Return to extending the left leg.
Pay attention. In which position is it easier? In which position is it more difficult? What is
the difference in the movement of the back?
11. [Lie on your back] and leave the right leg long. Get hold of the left leg [foot] with
the right hand, from below. Hold the four toes. Now, place the left hand behind the
head. Do the same thing. Push the leg. Distance it from the head.
Pay attention. What is the difference in the movement of the back and chest from before?
Listen to the difference in the details.
11a. Place the right leg standing [and continue].

Pay attention. In what [way] is it different? How does it change the movement? In which
places does it become different? Which parts press to the floor differently from before?
Which parts lift that did not lift before? Pay attention to whether the movement is bigger or
smaller.
lib. Extend the [right] leg [and continue]. Be precise in the details.
Pay attention. Notice small differences in the movement of the chest, pelvis, and shoulders in
this position and in the other position when the right leg is bent.
1460
12. With the right hand, catch the toes of the right leg. With the left hand, [catch] the
toes of the left leg . . . the four toes from above, of course. The arms are between the
knees. Now, open the knees sideways, only the knees. The hands are in the middle. Try
to distance the two feet from the head. Distance [the feet] from the head, downward, in
the direction of the legs, in the direction of the floor.
Hold the four toes from above, from outside. Make very light movements. Distance the legs
[feet] and let the head lift and follow the legs.
Rest for a moment.
13. Return to bending the legs. Now, catch the two heels with the two hands, from
between the legs. [Open the knees sideways and do the same movement.]
Simply, with the two palms up . . . simply have the hands enter and place them below the
heels. Place them below the heels. Open the knees sideways and do the same movement.
Distance the legs from the head. Distance the two legs from the head. Push them downward,
down in the direction of the legs, in the place where the legs were before. Let the head come
up from the floor, but not in an abrupt movement.
Do very light movements. Catch the two heels with the two hands . . . the heels. Do not turn
the hands. Simply place the hands, from below, under the heels.
Leave this. Extend the legs and arms. Rest for a moment.
14. [Lie on the back.] Place the right leg standing. Get hold of the four toes of the left
leg [foot] with the left hand. Now, place the right hand behind the head. Try to lift the
head and leg in the air, as in the beginning. [TN: For clarification purposes — at the very
beginning of the lesson Dr. Feldenkrais does not mention lifting the head and leg into the air
simultaneously. That combination is introduced several steps into the lesson.]
[Do this] with the lightest movement. Pay attention if the lightest movement lifts the leg
better than before. Pay attention if it lifts more easily, if the movement is wider even though
it is lighter. Pay attention. Usually the difference in the size of the movement is very large.
Pay attention. How did it suddenly become so much easier?
14a. Change over the hands on the same leg. The right hand [is] below and the left
hand [is] under the head. Do the same movement.
Pay attention, if here also, it is moving more lightly and comfortably, even though it moves
higher and wider.
Of course, the left hand is behind the head. That is in order to lift the head.
14b. Now, with the left hand — get hold of the right leg. [Catch] the four toes
clearly. [Place] the right hand behind head. Do the movement on this side too.
Pay attention if it changed the same as on the other side — or less, or more.
14c. Again, change over the hands. [Stay] with the same leg and head. Lift the
head. Of course, the [right] hand is "from above." [Continue.]
1461
14d. And now, like this, get hold of the two legs with the two hands. With light
movements, start moving the legs so the body will start rocking until [you come up]
to sit.
Place the two hands and two legs freely. Each one should listen to himself. [Listen] if it is
easier than usual. Maybe, there are those who could not sit before, who can sit now.
Leave this. Get up to standing and walk around.
Pay attention to what you feel in the legs and pelvis.

(End of lesson)
1462
Notes
1463
#214: On the side, lifting a straight leg sideways
ATM Lesson #214: On the side, lifting a straight leg sideways

1. Please lie on the right side. Bend the knees toward the stomach, as much as is
possible . . . in a comfortable position. And now, insert the left hand between the knees
and, with the left hand, catch the middle of the arch of the left leg [foot].1 In this
position, extend the hand and left leg in front, forward, on the floor. Like this, try to lift it
from the floor. Lift the arm and leg from the floor many times.
[Catch] the middle of the arch . . . with the palm, with the palm turned like this.
[Lift] the left arm and left leg. Try not to do [unnecessary] movements on the way. Lift the
leg from the floor as it is lying, and return it. Simply lift and place it back on the floor . . . as
it is. Do not bend the knee [more] and do not straighten it. Hold the foot. Straighten [the
knee] to the extent that is comfortable. Stay like this. In this position, lift the leg and come
down.
2. Lie on the left side. Fold. Bring the right arm between the knees and catch the
arch of the right leg [foot]. Extend the arm and leg forward, on the floor, toward the
neighbor that is in front [of you]. Now, lift the leg and arm as they are.

3. Lie on the right side. Fold. Now, insert the right arm between legs. Catch the arch
of left leg [foot] . . . the arch of the left foot. Extend the leg forward, toward the neighbor
that is in front. Like this, with the right hand, lift the leg from the floor. Lift it many
times. Of course, it is possible to place the left hand on the floor behind [yourself].
Pay attention. While lifting the leg like this, what does the left shoulder do? On the right side
— do you feel in which place in the chest this would become easier to do if there were greater
flexibility there? Just pay attention to where it is.
4. Lie on the left side. Fold the legs. Bring the left arm between the knees and catch
the arch of the right leg [foot] with the left hand. Extend the arm and leg forward.
[Place] the right hand behind. Slowly, with the [left] hand, lift this leg up. Let the
shoulders and head turn to wherever they want.
Lie on the back and rest for as moment.
1
in brackets.
1464
5. Lie on the right side. Bend the legs. Bring the left arm between the legs and catch
the arch of the left leg [foot]... the left arm. Extend the leg forward and lift it in the air.
Pay attention if it lifts a bit better. Continue doing this. Let the head lie on the floor while
turning. This means the right hand [is] in front. Let the head roll behind, backward on the
floor, while lifting the leg.

6. Lie on the left side and fold. Bring the right hand between the legs. Catch the arch
of the leg [right foot]. Extend the arm and leg forward. Again, place the back of the head
lying on the floor while lifting the leg and the arm. Slowly lift the leg many times.
7. Lie on the right side. Fold. Catch the left leg [foot] with the left hand, from
between the legs. Lift them in the air to a place that [you] can. Stay there. Now, push
the right leg downward in order to straighten it, in the direction of the length of the body.
And then, return to the bent [position]. Also, shorten the foot so the heel pushes
downward.
With the heel, push down.
Hold the left leg, with the left hand, up high, in the air. Listen so the leg and arm can stay in
place. Straighten only the right leg. Push the heel down, not the f o o t . . . the h e e l . . . the heel
down. With the great majority, it moves forward, not down. Pay attention that the heel
moves down. Like this, slowly straighten the leg, exactly down.
Leave this and [rest]

8. Lie on the left side. Fold. With the right hand — lift the right leg in the air and
hold it in place. Now, with the left leg — push the left heel down, slowly, many times.
[Push] until the [left] leg will go exactly down, not forward. It will go exactly down. [You]
should hold the other leg in the air as long as possible without excessive strain . . . as long as
possible.
9. Lie on the right side. Catch the left arch of the left leg [foot] with the left hand.
Lift them up high, in the air, as straight as possible. Like this, roll on the back. Lie on
the back. With the right leg, push the heel down . . . many times until it will straighten.
Push the right leg down many times until it straightens completely . . . down . . . until the back
of the knee also touches the floor . . . many times.
10. Lie on the left side. Catch the right leg [foot] with the right hand. Lift it up high
into the air, as straight as possible. Lie on the back . . . [roll onto the back]. And now,
push the left leg until it will straighten . . . the left heel. .. many times. Try to straighten
the foot so the back of the knee will touch the floor.
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Do not [do the movement] with powerful swings.
11. Lie on the right side with the right arm long, on the floor, above the head. Extend
the right leg long, downward so the right arm and right leg will form a straight line.
Now, with the left hand, [catch] the arch of the left leg [foot] . . . of course, from below.
The knee is "from above." The arm [is] between the knees. Lift the [left] leg in the air,
and then, touch the floor with it. Then, try to lift it [left leg] from the floor, as straight as
possible . . . with the right leg as straight as possible and the right arm as long as possible.
Lift the left leg and arm into the air. Let the body roll on this axis, on the right arm and right
leg. Do this many times. Correct the right leg so it will be straight. This means that when
[you] come onto the back, that it [right leg] will be one straight line with the [right] arm. Of
course, to the extent that it is "doable." Each time, pay attention to correct this so the whole
right side will be as straight as an arrow.
12. Lie on the left side. Extend the left arm long, above the head. The left leg [is]
long. Catch the arch of the right leg [foot]. Extend it long and place it on the floor, in
front. Like this, lift it [keeping it] as long as possible. Lift. While rolling, pay attention
that [you] straighten the left leg and left arm so they can be in a continuation of each
other and as long as possible.
Lie on the back and rest for a minute.
13. Lie on the right side. Catch the left leg [foot] with the left hand. Lift the leg in the
air. Roll on the left side until the left leg and left arm will be on the floor. Now, in this
position, try to straighten the right leg.
Straighten the right arm and right leg on the floor. [The right arm is] above the head. Bend
and straighten many times. Push the right heel and the right hand until the right arm and right
leg become one straight line, until the back of the right knee touches the floor.
Do [this movement] slowly, many times. Like this, stretch each time and lengthen the whole
body.
The left arm and left leg are lying on the floor. It is not important where, but on the floor.
The left arm and left leg [are] on the floor . . . the left hand on the floor. In this position, do
movements with the right leg and right arm so they straighten. Do it so they will form one
straight line.
14. Lie on the left side. Extend the left arm and left leg long. With the right hand
between the knees — catch the arch of the right leg [foot]. Extend them forward as long
as possible. Roll onto the other side. Go down with the right hand and leg on the floor.
Pay attention. The right knee always remains on the floor. The right knee touches the floor.
The right knee . . . it touches the floor. Extend the arm and leg to the extent that is possible.
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14a. Now, extend the left arm and left leg. Lengthen them. Lengthen the left heel
and the left hand. Do something with the whole body to stretch . . . [to stretch] in
such a fashion that it will be possible to straighten the foot downward . . . the heel
downward and the hand upward. Shorten them and lengthen them . . . a bit simpler
each time.
Pay attention. Allow the chest, the ribs, the pelvis, and the abdomen to stretch until it will be
possible to straighten the arm and leg in one straight line.
Lie on the back and rest.
15. [Remain on the back.] With the right hand, catch the arch of the right leg [foot].
Lift the arm and leg in the air. Lift the arm and leg into the air, long. Extend the left arm
and left leg, long. And now, move the right leg and right arm over to touch the floor on
the right side and on the left side . . . once here and once there. On the way, try to
straighten the left arm and leg. Fold them only when it is necessary. Straighten them at
the end of the movement, both on the right and on the left, whenever it is possible.
To the extent that it is possible, organize so the left leg will be long during the whole turning.
Of course, it is not necessary to use force; just watch to straighten it each time. This means
[to go] so slowly that it will be possible to notice this.
Leave this and rest.
16. Catch the arch of the right leg [foot] with the left hand. Lift the arm and leg into
the air. Extend the right arm and right leg long. Like this, roll from right to left. With
the left hand and leg — touch the floor on the right side and on the left side. Straighten
the right arm and right leg along the way every time it is possible.
If it is possible, the right arm and right leg will always be long during the whole turning.
17. Lie on the right side. Fold on the right side. With the left hand — catch the arch
of the left leg, from between the knees. Now, lift the left arm and left leg in the air.
Pay attention if it is better than at the beginning of the lesson.
17a. Remain folded and lift them from the floor, off to the side. That means to
open the arm and leg as straight as possible.
Pay attention if it is more comfortable, if the leg is straighter, if the arm is straighter, if the
movement of opening is larger or wider, if it is more comfortable.
17b. Lie on the other side and do the same thing. With the arm and leg straight,
close them to the floor and open them again.
Pay attention if this movement has become simpler, if the body adapts to it better, and if the
chest, shoulders, and pelvis adapt better.
17c. Lie on the back.
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Pay attention to where in the back [you feel the lesson].
17d. Now extend the legs and pay attention to where in the back [you] feel this
movement and what it did.
Where in the pelvis, shoulders, chest, and legs [do you feel the lesson]? [Pay attention] to
everything that touches the floor differently from before, or differently from the usual.
Get up to standing and pay attention if [you] feel a difference in the standing of the
pelvis, the legs, and the back.
(End of lesson)
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Notes
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#215: Supine, on all fours [walking]
ATM Lesson #215: Supine, on all fours [walking]

1. Please lie quietly on the back. And now, come up. In the beginning it will be very
difficult. N o w , c o m e Up. [TN: I believe Dr. Feldenkrais means, "to sit up." However, he may mean,
"Come up onto all fours like a table, with the belly toward the ceiling." It is difficult to know this early in
the lesson.] This means to put the two legs standing, the two hands on the floor, behind.
Lift. [Place] the hands next to the body, simply, not behind the head. Place the hands on
the floor, and like this, try to lift the pelvis from the floor.
Stand on four . . . on four legs . . . [on four limbs]. Try to do this. Lift the pelvis like this
many times.
No. [Lean] on the hands. Stand [on them]. Don't make great efforts, simply try to do it. Of
course, the legs need to stand simply, on the whole foot. The hands are simple. Try to lift the
pelvis this way many times, but not powerfully, not quickly.
Leave this and lie quietly.
2. Return to the same position, but on the elbows and forearms. [Lean] on the elbows
and forearms and on the feet. Like this, lift the pelvis from the floor many times.
Do not make great efforts because we will do so many movements that those who are
straining will not be able to walk later. Make the lightest movement possible, so [you] will
not feel that this is hard work. Make light movements despite the difficulty and do not go
beyond [your] limit of ability. Do not try to lift up higher by swinging.
Leave this alone. Lie on the back for a moment. Rest for a moment.
3. Go back to standing on the four palms1. [The two feet and the two hands.] [Lean]
the four palms on the floor. Lift the pelvis from the floor, not high. Now, try to tilt the
head backward, completely backward. And then, return it forward until the chin will
touch the chest.
Pay attention that it is enough to lean the head backward for the pelvis to lift by itself. Tilt the
head backward, and then the pelvis lifts. If [you] tilt the head backward well, it is not difficult
to lift the pelvis.
3a. Like this, make a few movements with the head. Move [the head] backward
as far as it goes, and then return, placing the chin on the chest each time.
1
TN: In Hebrew, the soles of the feet are known as "the palms of the feet." Throughout this lesson, Dr.
Feldenkrais refers to the "four palms" to designate the palms of both hands and the two soles of both feet.
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4. Return [to leaning] on the elbows and forearms and, of course, on the soles of the
feet. Lift the pelvis in the air. Lift the pelvis. Now, return to tilting the head backward.
And then, with the head, go down toward the chest.
Rest for a moment.

5. Once again, stand on the four palms. Now, lift the right leg in the air. Tilt the head
backward, and return. Lift the leg in the air, toward the ceiling to the extent that is
possible . . . not powerfully, not too high .. . only to the extent that is comfortable to do.
Of course, listen to the difference in the effort in the back. In which place do [you] strain
more? Which arm strains more?
While lowering [tilting] the head backward, pay attention to whether it is possible to reach up
higher with the right leg than before. While lowering the head, at the same time, reach the
right leg higher up . . . not powerfully, just to the extent that the head helps.

6. Return to the four palms. Lift the pelvis in the air. Tilt the head backward. Lift
from the floor the arm that strained more before. [Lift] that arm that strained more
before.
See, even with that, there isn't a uniform opinion. Of course, that is against nature. Not to
have uniformity in this is against nature.
7. Please return on all fours. Lift the right leg in the air. Now, try to tilt the head
backward and lift one hand from the floor.
Which arm strains more? The right one definitely is necessary. It is impossible [to lift the
right leg] without the right arm. Try it once again. Try to see which arm can lift. The left —
that means the right one strained before.
7a. Please return to put the legs standing as before and tilt the head backward.
Lift the hand that is possible to lift. That means the one that strains less. Lift it.
Stand on all [four palms].
Please, all of you together, try . . . stand on all [four]. Lift the left arm and extend it high up to
the ceiling. Tilt the head backward so the shoulders will turn left and the left arm will reach
higher up to the ceiling. [TN: Dr. Feldenkrais just made a mistake. The shoulders turn more
to the right.]
The left shoulder will go much higher up than the right shoulder. [Do this] a few times.
Leave this [and rest].
8. Lean on the elbows and forearms and on the soles of the feet. Lift the pelvis. Lift
the left leg in the air. Tilt the head backward and extend the leg higher up to the ceiling.
Extend the leg further up with each lift backward . . . [with each tilting of the head
backward]. Try to do the movement with the heel in the direction of the ceiling. There isn't
any need to strain as much as possible. [Do] what is possible in this direction. On the
contrary, the more you do this using less power, the better it is. Gradually it should balance
1471
the body so it can do very hard work with a feeling of lightness. That means that when effort
is distributed in the correct manner evenly throughout the body, hard work can become light.
8a. Pay attention to which elbow [you] now lean on more powerfully. Which
elbow is it possible to move away [from the floor] when the leg is lifted? Which
elbow can move? Try.
Of course, it is the right. That means the right is less necessary.
9. Now, return to all four palms. Lift the left leg in the air. Tilt the head backward.
With the left leg — reach a bit further up, with light movements. Tilt the head backward
each time and then return the chin to the chest.
9a. Of course, in this position it is the right arm that is free. Place the two hands
and the two legs standing on the floor. Lift the pelvis and the right arm in the air.
With it, reach as high as possible.
This means to turn the shoulders so the right shoulder will come above the left [shoulder].
Extend the shoulders if it is possible to do so. This means the two arms will be almost in a
straight line. [TN: A straight line drawn from the ceiling, through the right arm, through the
shoulder and trunk, and through the left arm to the floor.]
10. Return to the four palms. Lift the pelvis from the floor, not high. With the left leg
— try to make a small step forward and with the right hand — a small step forward.
[Step] with the left leg and right hand. And now, [step] with the right leg and left hand.
Walk like this. Of course, walk between one another so it will be possible to advance.
Return in the same way to [your] place and rest for a moment.
11. Return to the palms. Now, with the hands — walk only with the hands in the
direction of the legs [feet] . . . as much as possible, as close as possible. Then, move [the
hands] away from the legs and feet as much as possible. Then, come back [return].
It is possible to bend the legs and lift the heels so the hands can approach the feet as much as
[you] can. It is possible to move the knees forward, toward the floor and [touch] the floor
with the knees. Walk back [to place] like this.
Now, pay attention to how peculiar we are structurally. The legs are standing on the floor and
the hands and arms are advancing. In both directions, pay attention to where or to how far
[you] walk. This means how much [you] walk forward and how much do [you] walk
backward?
11a. Now, keep the hands in place and do the same thing with the legs. Walk
through the same relationship between the arms and legs.
See how difficult it is to walk with the legs and why. Where is the logic? Pay attention to
how difficult it is for the legs to approach the arms. Pay attention to what [you do that makes]
it be so difficult. What is not done in those cases?
1 lb. Once again, try the hands.
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Listen to what [you are] doing with the head while moving the arms. Try to pay attention to
what [you] are doing with the head. What is the relationship [of the head] to the abdomen
when walking with the arms? Then, try to maintain the head in the same relationship to the
abdomen. You will see that the difference [between these two ways of walking] becomes
negligible. In other words, this is another proof that if something is difficult to do, [we] do
the difficulties in addition to the work. [We do] not only the work, but the difficulty is
produced separately. That is why it is important to do difficult things with ease.
12. Stand on all fours. Do only the following. With the right arm stand on the right
elbow and forearm and [also stand] on the palm of the left hand. [Lean] on the palm of
the left hand. Slowly, slowly try to extend the left arm and left leg in the air. Lift the left
arm and left leg. Do this slowly.
Balance the body so it will be possible to do this without falling. Of course, [you] will fall if,
from the start, [you] try with force and speed. There isn't any need to lift the pelvis up high.
It is not at all difficult if [you] do not lift the pelvis high. It is not difficult to do if the pelvis is
not lifted high. It only is necessary for the head and body to be soft. It always is difficult to
maintain balance if the body is strained. It is enough to take the head a lot to the right if
everything is soft, if the leg is soft, if the chest and belly are soft, if the whole body is soft.
Then, there isn't any problem or difficulty. There isn't any problem of balance if [you]
transfer the head to the right.
12a. Now, do the same thing on the left side.
That means to stand on the left forearm and both feet. The right hand is free. Slowly shift the
head to the left, and lift the right arm and right leg. Transfer the head a lot to the left. It is as
if to look at the floor, at the hand. Turn the eyes toward the hand, to see the left hand. Then,
it will stand easily.
13. Return to standing on [all fours]. This time, try to walk to the right.
That means to take the right hand and right leg to the side, and then, [take] the left hand and
left leg. Like this, walk to the right.
Of course, when you reach a place where there isn't any more room to walk, return to the left.
14. Return on all fours. Try a peculiar thing. With the two hands — jump in the
direction of the legs . . . a tiny bit. And then, with the two feet —jump forward.
Leave this. The majority simply loves to get tired. Try a light hop with the two hands, and
then a hop with the two legs; and then, a hop with the two hands; and then, a hop with the two
feet. Go back and forth like this.
Rest for a minute.
Please pay attention. To do these movements so they have a rhythm or a feeling [you] can
continue endlessly, it is only necessary to pay attention to the movement of the pelvis. The
arms and legs should organize so they do not interfere with the movement of the pelvis. If the
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pelvis moves, going forward and down having its own rhythm relative to the body, it is
necessary to organize the arms so they come at the right moment. It is necessary to do this
movement slowly and listen to the movement of the pelvis. Then, it will be easy both for the
arms and for the legs. It is very difficult work if [you] try to form the rhythm with the arms or
the legs.
14a. Try once again. Try to pay attention so the pelvis will be soft. Do what the
pelvis demands, then it will be easy.
Rest for a moment and leave this.
15. Lie on the stomach please. Bend the legs. With the right hand — catch the right
ankle and with the left hand — catch the left ankle. Lift the head. Slowly try . . . like this
. . . pay attention . . . lift the right knee from the floor and the left shoulder. Do a
movement where [you] lift the [left] shoulder and right knee . . . the left shoulder and the
right knee . . . a few times . . . not powerfully.
Just make a movement so it will possible to notice that [you] are lifting the left shoulder and
the right knee.
15a. Now, a few times . . . lift the right shoulder and the left knee . . . the right
shoulder and left knee.
Pay attention to the difference. With many, the difference between one side and the other is
so large that it is impossible to do on one side, and the other side is easy to do.
15b. Now, a few times try once on one diagonal and once on the other diagonal.
Pay attention to what [you] do with the head during each diagonal. Pay attention on the easy
side and on the difficult side. Where is the head relative to the shoulders — on the easy side
or on the difficult side? [You are] lifting a shoulder and a knee on the diagonal.
15c. Distort the body in such a way that the knees open wide. Make the following
contortion or grimace. Lift the right side of the shoulder and the left knee, and then
[lift] the left shoulder and the right knee. Try to do it as a peculiar movement. Roll
the whole body on the floor. Roll it right and left.
The outcome is as if one knee shortens; not "as if" it actually shortens. Do one diagonal.
Distort the face of the body.

16. Please return to the abdomen. Take the two legs in the hands [as before]. Try to
distort like this: Do it so one diagonal will be continuously longer than the other. One is
long and the other is short.
[You] must take the head a lot to the side . . . each time, on the other side. Try to bring that
knee closer to the floor. The one that stays on the floor — pull it to the belly. Then, pull the
other one to the belly. Then, the difference will be even greater. Like that, that is excellent.
1474
17. Now, stand on all fours . . . simple, simply stand on all fours. Of course, the hands
[are] behind as before. [Stand] on the two palms and on the two feet. Lift the pelvis
from the floor. Lift [the pelvis], and now tilt the head backward.
Pay attention if it is easier than before.
17a. Now, try to walk like this, simply . . . the right arm and the left leg . . . the left
arm and the right leg.
Pay attention if it is possible to find the rhythm in the pelvis. [Walk] backward. Please leave
this and then try once again. Only make a few steps forward and a few steps backward, a few
steps to the right, and a few steps to the left... right, left, forward, and backward.
Get up to standing. Get up to standing, please. See in what way standing is different
from before the lesson.
(End of lesson)
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#216: Lifting the hands at the head in a "V"
ATM Lesson #216: Lifting the hands at the head in a "V"

1. Please lie on the stomach and spread the legs. Place the left side of the head, the
forehead, the left side of the temple, on the left hand . . . on the palm of the left hand.
Place the right hand to the side of it, comfortably on the floor next to the head. As it is
lying, try to roll the head itself on the hand. Roll it a bit more to the left and a bit more to
the right.
Roll the head a bit right and left, as it is lying on the side like this, with a very light
movement. You see, it [the head] rolls with difficulty and hardly does any movement.
la. Now, together with the movements of the head — while the head rolls like
this to the left or when the nose lifts more on the right — lift it [the right hand] in the
air. The right hand — extend it forward, not very straight, not powerfully. Like this,
lift the hand so the eyes can look at the hand while the head rolls.
Extend the [right] hand a bit more forward each time. Make it a bit longer, but not completely
long. Extend the arm forward, more, more, more . . . like this not completely, but almost
straight.
Make delicate movements like this. Roll the head and, at the same time, lift the hand. Make
delicate light movements. Do not push the head and do not lift the arm except when it is very
light. That means you roll the shoulders a bit. Move the head a bit so the hand can lift in
great comfort. Do this many times.
Do not lift the head, only roll it on the hand. In the beginning the movement has to be small.
That is why we are doing this — because it is small. Something needs to be done in the back
and in the neck for the movement to be larger.
Pay attention. Many still strain the right arm while lifting it. Do not lift it any more than [you
can with] great comfort. There isn't any need to strain it. There isn't any need to do anything
with it — not in the hand, not in the elbow, or not in the neck. It will be possible to make an
easy movement. Of course, then [you will] feel that it is necessary to move the shoulders for
the head to make a light movement. It is necessary to do something with the shoulder girdle
for the head to lift easily. That means the whole shoulder girdle has to help the head roll.
Then, it becomes easier.
The hand will lift more easily if [you] try to move the whole back, with the shoulders, very
slowly. Those who find it difficult to lift the shoulders, can move the whole back, together
with the head. [The arm] should be almost straight, almost straight, without straining the
hand. [The whole arm] should be limp, in a continuation of the shoulder and not to the side.
Extend it in the direction of the head. The whole back should participate in the movement;
then, you will feel that the pelvis rolls and the right leg bends and is pulled in the direction of
the head.
Soften the whole body and enable it to participate in this movement until it becomes a very
light and easy movement. Engage the whole body in rolling, not in lifting. Roll the pelvis.
Roll the shoulders .. . roll, don't lift. Roll, don't lift. Roll, don't lift. Roll, don't lift. Roll the
shoulders. Roll everything.
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Leave this. [Rest.]

2. Please lie on the stomach and spread the legs. Place the right hand [on the floor]
and put the right temple on the palm of the right hand. Extend the left hand a bit, in front,
in the direction of the head, not to the side, but forward. Now, with slow movements, roll
the head itself. Roll it.
First, roll the head. Pay attention. If you want the head to roll comfortably, it is a bit easier to
lift the arm a bit. Lift the arm a bit, very softly, not high, not powerfully.
Slowly engage the back, the shoulders, and the pelvis in the action. Roll it [the head] a bit
like this, on the hand . . . with the whole back.
Pay attention that the hand should be completely extended, but not completely straight. [It is]
a bit bent at the elbow, but very limp. Limp at the hand, limp at the elbow, limp everywhere.
Make a very light movement. Roll the head on the hand.
Pay attention when the pelvis begins to move. [Then] the leg becomes soft and the left leg
drags up, with the body. It bends a bit. Allow it to do this. Do this very lightly.
The head is not placed on the forehead, but on the side. It is placed on the right temple and
like this [you] roll it from right to left.
Leave this. Lie comfortably on the back and rest for a moment.
3. Return to the stomach please. This time, lift the shoulders and lean on the two
forearms and the two hands. Now, lift the two hands and touch the base of the hands [the
palms]. Place the left cheek inside the left hand. Put the elbows standing. Place the left
cheek in the left hand so the cheek is on the left palm. The elbow is standing. And now,
lift the right hand in the air. Turn the body. Turn the head so it will be possible to lift the
arm higher and higher.
Slowly. Pay attention to let the head roll inside the left hand. [Do this] with the right hand
almost long, but not completely. [The right arm is] limp. Move the whole body — the
shoulders, everything. [The head is] inside the left hand . . . many times.
The right arm is long, but neither completely [straight] nor completely bent. The arm [is]
long. Extend the right arm in front, long. Don't strain the hand. Don't strain the elbow.
This time, stay with the pelvis on the floor. Roll only the shoulder girdle as long as [you]
stand on the elbow. Stand on [the elbow] and do this. Turn the eyes. With the help of the left
hand, turn the head so it can look at the hand that is lifting. Make many light movements.
Leave this. Lie on the stomach and let the elbow rest a bit.
4. Return to place the elbow standing, but this time, lean the hand on the right palm.
[TN: Dr. Feldenkrais just made a mistake. It should read, "Lean the right cheek on the palm of the right
hand."] Lean well on the right elbow, in front. Now, lift the left hand and turn the head
inside the [right] palm so it will be easy to lift the [left] hand.
Turn the shoulder girdle [along] with the head so the right cheek will continue lying inside the
hand, inside the right hand. Do not make powerful movements . . . slowly. Turn the eyes,
with the head, so the eyes could follow the hand that is lifting. Follow the hand with the eyes.
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Turn the head so the head continues to follow as the hand lifts. The eyes could turn easily.
The head can move and look at the hand.
Soften the back. Soften the shoulders. Increase the movement easily. As long as it is not
easy, do not increase anything.
The left arm [is] long, long all the time.
Stand on the elbow the whole time. Do not go down. Do not put it lying on the floor.

Pay attention to the feeling in the shoulder girdle now, to the length of the spine at
approximately the height of the lumbar spine.
5. Return to the stomach. Place the two elbows standing as before. Place the head
inside the hands like this . . . the chin . . . the cheeks. Spread the elbows comfortably.
Now, like this, lift the shoulder girdle so it will be possible to lift the right elbow in the
air. Turn the head, [along] with the shoulder, and lift the right elbow in the air. The head
will turn while lifting the elbow.
Lift the right elbow high, to the side, so the right hand will help turn the head inside the left
palm.
Lie with the abdomen on the floor. Let it move, but do not lift it. Do not lift anything right
now. Let the body move, following the elbow. Do not intentionally lift the right hip from the
floor. Soften the whole back, the pelvis, the whole chest, and the legs. Everything can move
on the floor.
Lift the elbow more and more, but only gradually, only to the extent that it is comfortable to
do.
The head is lying in the left palm the whole time. Do not lift it. It should be lying. The left
cheek lies on the left hand while doing this.
Leave this and rest for a moment on the stomach.
6. Now, do exactly the same thing on the left side.
This means to place the two hands [the two elbows] standing on the floor. The jaw or chin
[is] inside the two hands. Lift the left elbow. Lie on the stomach. Gradually lift the elbow to
the extent that the head turns to the side, to the extent that the shoulders move more
comfortably. Give the legs freedom so the left knee can move a bit, but the abdomen stays on
the floor. Of course, turn the head. Turn the head so it will lie more and more on the right
hand, so the [left] elbow will lift higher and higher.

7. Return to the stomach. Now, place the left hand on the floor. Place the left temple
on the back of the left hand. Now, extend the right hand forward, comfortably. Lift the
hand as before. Lift the hand, turn the head, roll the head, and let the whole back roll.
Bend the right knee.
Pay attention if it has become easier to do.
1478
The head continues to lie on the hand, on the left hand, on the back of the hand. The palm is
on the floor. The left temple lies on the back of the left hand. Allow the whole body to turn
until [you] feel the right knee bends and is pulled in the direction of the head. The right knee
bends and is pulled in the direction of the head, toward the abdomen.
The left temple is on the back of the hand the whole time. Do not strain. Do only that which
is easy to do.
Leave the left hand on the floor and the left temple on the back of the left hand. Do not do
anymore than is possible in these conditions; just allow the back and pelvis to move and the
right leg to bend. Then, by itself, it will improve.
The hand — lift it in front. Do not take it backward. Extend the right arm long, forward .. .
without force.
Rest for a moment.
7a. And now, place the right temple on the back of the right hand. Extend the left
hand forward, long, limp in the hand and elbow. Lift it slowly. Turn the whole
shoulder girdle and pelvis. Let the left leg bend and move up on the floor, in the
direction of the head.
Continue making a light movement. Turn the head and eyes. Look at the hand to the extent
that it lifts. Enable the whole back to move so it will be easy to do.
8. Please come back onto the stomach. Return to place the two elbows standing.
This time, extend the chin and place the lower jaw inside the hands. This means the head
is lifted backward. In this position, once lift the right elbow and turn the whole body to
the side, and once the left elbow. Lift them [the elbows] sideways and let the whole body
roll so the head will lie on the hand that is standing.
Do very light movements, only that which is possible to do very easily. Allow the whole
body all the freedom it needs on the floor . . . in the legs, in the knees, and in the pelvis. Only,
make sure [you] remain lying on the floor, with spread legs that bend and move wherever it is
necessary.
Leave this. Lie on the back and rest for a minute.
9. Lie on the stomach. Spread the knees so it will be possible to place the two soles
of the feet one to the other, on the floor. Open the knees as much as possible and touch
the soles one to the other. Then, lower the legs and, like this, lean them on the sides.
This means the toes move outward and the forearms [the lower legs] are in the air and the
heels are in the middle. The heels are toward the middle of the body and the toes [point]
outward. Like this, extend the legs wide, like a frog.
Now, place the left hand on the floor. Place the left temple on the back of the
hand. Lift the right hand and look at it. Like this, look.
Allow the legs to adapt so it will be possible to lift the hand comfortably and to roll the head.
Roll the head. Allow the right leg to bend even more. The right arm [is] almost long, almost
completely extended forward, forward and up, long.
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9a. Now, each time [you] lift the arm and turn the head like this, bend the left leg
and knee. Then, lift it from the floor. Bend the left knee and lift it from the floor .. .
not powerfully, not high, not much, and not fast.. . only to the extent that it becomes
comfortable to do.
9b. Change over the arms. Place the head on the back of the right hand. Now, do
the same thing on this side, slowly. Bend the right knee and lift it a bit from the
floor.
Leave it. Lie on the back and rest for a minute.
10. [Go back to the stomach.] Place the two elbows standing again. Place the chin
inside the hands. Bend the knees out to either side of the body. Bend them and
place the soles of the feet one to the other. Now, lift the right elbow.
Put the two soles one to the other. Bend the legs and put the soles of the feet one to the other.
[10. Continued.]
Lift the right elbow and turn the head to follow the elbow. Return. Lift the left elbow
and reverse the direction of the head. Continue like this until the elbow can stand
[clearly] on the floor. Do this [movement] once to one side and once to the other side.
The knees are spread a lot. The soles are one to the other. Like this, move from side to side.
Increase the movement of the head from right to left so the elbow could lift. Increase the
movement of the shoulders, the movement of the chest, the movement of the pelvis, and the
movement of the whole spine so the elbows can lift each time more simply, more
comfortably.
10a. Leave this and extend both arms forward. Place the right ear on the floor.
Bend both knees and touch the soles one to the other. Now, in this position, try to
lift the left knee from the floor. Lift the left knee a bit from the floor and allow the
right hand to lengthen.
The whole body will lie on the floor so it will be possible to lift the left knee. Lift the left
knee from the floor. [Move] the pelvis so the left knee lifts. The two legs, as they are —
touching one sole to the other — will move a bit to the other side [to the right]. Lift the left
knee and let the right arm lengthen on the floor, forward, forward . . . not powerfully and not
high. Just lift the knee and stay with the right ear on the floor.
10b. Now, stay with the right ear on the floor and lift the other knee.
Do this very slowly, without force, and not much; just allow the body to flatten forward like
this. Then, it will be easy to lift the knee. Let the body lengthen forward and follow the
elbow.
10c. And now, place the left ear on the floor. Slowly try to lift only the right knee,
the right knee. Allow the left arm to creep forward on the floor.
The knees are spread very wide. Soften the chest. Allow the left arm to lengthen on the floor
and the whole chest to flatten forward. Then, it will be easier to lift the knee.
lOd. Now, lift the other knee . . . slowly, slowly.
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Please roll on the back. Try to turn the head right and left.
See if it is different than usual.
Slowly get up to standing. Walk about. See how the body erects after this.
(End of lesson)
1481
#217: On the side, the sternum becoming flexible
ATM Lesson #217: On the side, the sternum becoming flexible

1. Please lie on the right side. Fold. Fold the legs. Extend the right arm forward on
the floor in a comfortable position. Forward means "not above the head," but forward, to
the place where the nose is looking. Place the palm of the left hand near the chest, near
the right arm, on the floor. Lean on i t . . . [on the left hand]. [Place] the left hand close to
the chest. Like this, slowly lift the head from the floor. With the eyes, try to look at the
right shoulder, toward the right shoulder.
Do this many times, slowly. Lean on the left hand so it will help the head lift. Turn the eyes
in order to see the right shoulder that is on the floor.
Pay attention to how far [you] can go to look over there, to the right. Try many times, very
lightly. Do not strain. Help with the arms. Lift the head and look more to the right. Help lift
the head more and look more to the right. Lift the shoulders and the head, but do not strain.
If you [use] force, the neck will hurt. [Do the movement] slowly, slowly. Do not make a
powerful movement to the right, but rather with the hands help organize yourself each time.
Pay attention. What is interfering there? Why can [you] only do this small movement? Try
slowly.
la. While rolling the head and chest to the right and lifting the spine from the
floor, maybe it is possible for the head to move further and further backward. Lift
the head like this.
Take the left shoulder forward, toward the floor. That means not to push using the hand to
turn the shoulder backward, just help it lift. Move the shoulder forward. The left shoulder
[moves] closer to the floor in front. Then, [you] will slowly see that it is possible to turn the
spine a bit more, and it is possible to look with the head and eyes a lot more than before. It is
as if [you] are rolling on the right shoulder. That is exactly what is necessary to do.
The right arm is straight. Soften the shoulder blade, the shoulder, and the clavicle so the spine
can turn and help the head turn to the right. In the beginning, you will find that the right arm
bends at the elbow and the right shoulder blade lifts from the floor. That is because the chest
is not flexible, because the ribs do not surrender to this movement. Slowly, at the end of the
lesson you will see that it will be possible to look like this [without bending the right arm or
lifting the right shoulder blade]. This is the benefit that is in this lesson — that the ribs and
chest soften. You will see that it does something very good to the whole body, to the pelvis
and to the hips, and not just to the chest.
Pay attention to what you feel different on the right side as compared to the left. Of course,
[you] will feel that the difference is primarily in the chest and neck muscles. The chest lies
much better on one side than before. One side of the chest lies much better. Pay attention to
which side.
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2. Lie on the left side. Bend, fold. Extend the left arm forward. Place the right hand
[standing on the floor] next to the chest. Slowly, slowly lift the head and with the eyes,
look in the direction of the right shoulder. [TN: Dr. Feldenkrais just made a mistake. You should
look in the direction of the left shoulder.] Lean on the right hand, on the floor. Now, like this,
turn the shoulders. Lift and soften them. [Soften] the chest, from behind. Slowly,
slowly lift the body more or less.
To the extent that the chest softens you will see that there isn't any need to lift. It is possible
to turn the head and look to the side without lifting. In the beginning, it is possible to help by
lifting because it is important to learn this without force. [Then the chest and spine] will
soften gradually and be organized in all the ribs. Otherwise, it can only be a place where
[you] strain and that [place] will not be in order.
Leave this and lie on the back for a moment.
3. Please come back to the right side, please. Now, extend the . . . [incomplete sentence].
Place the left knee on the floor. This means to lift it a bit higher up . . . [in the direction
of the head] . . . and place it on the floor a bit closer to the head, a bit closer to the
abdomen.
In this position, once again, place the left hand next to the chest. Try to do the
same thing. Lift the head and turn it. Look more and more to the right.
With each movement, make it more simple. Do not strain more, but rather organize the body
in the following manner. Lift the back. Lift the shoulders. Turn them so it will be possible to
lift the head and look to the right, along the floor.
3a. Now, gradually, lift the head backward while looking to the right like this.
Lift it high up from the floor. While looking to the right, lift it [the head].
Lift the spine. Lift the chest, everything from the floor. Then, it will be possible to look even
further. When you reach the limit, help the shoulders lift. Right now, it is not important if the
right shoulder also lifts. It does not matter at this moment that the right shoulder lifts a bit.
4. Please lie on the left side. Fold. Now, bring the right knee up a bit more and place
it on the floor. Lean the right hand on the floor. Continue doing this movement.
Look down. Lean on the [right] hand. While [you] look as far as possible to the left, lift the
head. Lift the shoulders so it will be possible to look even further. All this is conditional on it
being done easily.
4a. After reaching the limit of seeing [after reaching the limit for turning the head]
the right hand assists the head as it lifts backward. Lift it backward, the top of the
head backward.
Strain1 the back and help with the hand so the head will lift higher. It will be possible to look
further to the side . . . [more to the left].
1
TN: In this context Dr. Feldenkrais uses strain to mean, "to exert or contract muscles powerfully." The
word lacks any negative connotation.
1483

5. Lie again on the right side with the knees bent. This time, turn the head to look to
the left. As [you] are lying, turn the head in order to look to the left. That means to
extend the left arm to the left, and look with the head to the left. Do this many times
without lifting the knees from the floor.
The knees will be lying as they are.
5a. Stay like this with the left arm [extended to the left] and the eyes to the left.
With the right hand — get hold of the head. Help it go with the right ear toward the
right shoulder.
With the right hand, help the head move with the right ear toward the right
shoulder. That means with the right hand to get hold of the left temple, from above
the head. [Use it to] pull the head so the ear [goes] to the shoulder. In this position,
[use the hand] to help the head lift from the floor and look at the left hand.
While doing this, help the head and ear tilt. Tilt the head so the left ear [goes] toward the
right shoulder. It is very difficult to do.
Stay with the left hand [extended] to the left. Like this, lift the head [using] small
movements. Pay attention. With your hand, hold the head in a place where [you] can pull it
from behind, not from in front. If [you hold] from in front, it interferes with the tilting and
looking at the hand. If [you] hold the hand on the temple, from behind and a little closer to
the ear, it is possible during the movement to assist the head both to lift and turn more to the
left. Do this with very delicate movements.
5b. Leave this and like this, lie on the back. Stay like this. Lie on the shoulders
and turn the eyes to the left. The knees are one on top of the other. Now, take the
sternum with the two hands, with the fingers, with the tips of the fingers. Get hold of
the sternum in the middle. Push it to the left.
Pay attention to the moment [you] push the chest [sternum] to the left. [At that moment] the
eyes turn to the left much more than before. Try to see that.
Like this, go over the chest bone, along the sternum. With the tips of the fingers, touch the
sternum. Trace it next to each rib. The joints of the sternum are along the sternum, next to
each rib. Like this, with each pair of ribs — press two, three times lightly to push the sternum
to the left. [Push] it relative to the spine.
Do not push hard because it can hurt badly. Do it slowly . . . to the l e f t . . . the sternum. Turn
[slide] it with the fingers to the left. Pay attention. Start from above or below. It is not
important. Go over the whole length of the sternum two or three times. Many will find
painful places there. It is important that the sternum will turn [slide] a bit to the left relative to
the spine. That means that all the ribs, together with the sternum need to become flexible to
be able [to do] this. If [you] do a few movements with each rib, with each joint, and
especially with the upper joints, gradually . . . [incomplete sentence].
Pay attention. Of course, do a few extra movements in the most difficult places. Pay
attention to which are [those] places. Slowly, you will feel that there is a direct relationship
between the amount of movement of the head and the ability of the sternum to slide to the left
relative to the spine. In other words, the flexibility of the ribs and joints [between the ribs and
sternum] is what limits the movement of the head. Push it [ the sternum] to the left relative to
the spine, [which] is on the floor.
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Of course, also [do this] on the lower part of the sternum. That means near the stomach. [Do
it] everywhere, just not with great force because it is possible to hurt a lot in those places.
5c. Now, extend the left arm to the left. Tilt the right ear toward the right
shoulder. With the right hand, take the head as before and lift it. Look to the left
[arm].
Pay attention if the hand lies better and if the head lifts better. Pay attention if the left arm lies
better. The left arm is behind . . . [to the left].
Lift the head and pay attention if the turning is better.

6. Lie on the left side. Fold. Extend the left arm. Now, [take] the right hand to the
right and turn. [Leave] the knees one on top of the other.
Pay attention to how, at the very first moment, the hand [moves] and how much [you] can
turn the head in order to look at the right hand.
6a. Now, tilt the left ear toward the left shoulder. Take the left ear toward the left
shoulder and lift it with the left hand, from behind. Like this, lift the head. Help it
turn and look at the right hand. Lift it many times.
Each time [do it] more comfortably. Pay attention to where there is an interference. You will
see that it is the chest. It is [the flexibility] of the chest and the movement of the sternum
relative to the spine. That means the flexibility of all the ribs and all these joints.
Leave this. [Rest in place.]
7. And now, with the two hands — take the sternum. Hold the head turned to the
right. Now, pay attention while you do with the hands .. . [slide the sternum]. With each
increase of flexibility in the sternum, [you can] feel everywhere that the head actually
turns more to the right.
Pay attention to which ribs it influences more. Which ribs interfere more with the hands? In
which ribs do [you] feel a resistance? In which parts of the sternum do [you] feel a resistance
to the hands?
Of course, do [this] slowly. Soften it many times. Go over the whole length from above to
below at least three, four times.
Don't lift the head while doing this movement, just turn it. The lifting of the head strains the
abdominal muscles and strains the chest. Then, it is not possible to push it. Push it [the
sternum] to the right and pay attention to which ribs, in the back or between the ribs, are glued
one to the other and do not allow movement. Gradually you will find that it is possible to
soften it [the chest] to such a degree that it is hard to believe that it was not possible to do in
this simple way. Push the sternum gradually so all of it can move a bit. It does not need to
know how to move a lot. It should only [be] soft to move. The moment you succeed in
transforming this into a slightly better movement, you will find that the head abruptly turns
significantly more easily to the right.

1485
While lying pay attention to what feelings there are now in the back . . . to whether [you] feel
areas around the shoulder blades, chest, and ribs that touch the floor that usually do not touch.
8. Return to the right side. Fold. Now, lean on the left hand on the floor, next to the
chest. Try to look along the floor to the right.
Pay attention if it became more comfortable.
8a. Now the moment you look completely to the right, try to lift the head
backward.
See if now the movement changes into a much better one, whether it is now possible to do,
whether it is more comfortable than before.
8b. Now, roll the two shoulders to the left. Let the left shoulder move further to
the left so the right shoulder will be able to lift from the floor. Look further to the
right and take the head backward.
Do all this with leisure, not with pushing.
8c. Now, in this position, look as far to the right [that you can without strain].
Now, take the left hand and place it on the forehead. With the hand, help look
further to the right.
Help with the [left] hand. [Help] the head to lift and turn. Help with the hand on the
forehead. Help the head look further to the right. Stay like this with the face to the floor, just
help with the left hand on the forehead. [Help] the head move more and more.
Pay attention. In which places in the back [do you] feel, "If only it was more flexible here [I]
could look [turn] even more?"
Try to protrude the abdomen. Allow the chest, the sternum, to slide forward and higher up
relative to the spine. Then, the head will move further to the side.
9. Please lie on the left side. Assist [yourself] with the right hand on the floor. First,
simply turn the head along the floor, to the left.
Help with the shoulders until the left shoulder lifts from the floor. With the back, help lift the
left shoulder from the floor. Help with the hand so it will be possible to lift the left shoulder.
The right hand [is] on the floor. It will be possible to lift the left shoulder. The left elbow
will bend a bit.
9a. Now, stay to look as far to the left [as you can without difficulty]. Place the
right hand [palm] on the forehead. Help the head to lift. Help the head both to lift
and to turn further back . . . [more to the left].
You will see that in order to [do] all this, it is enough to strain the back, to protrude the
abdomen, and to allow the chest and sternum to slide along the body so they come closer to
the head. Then, the head will go further backward, higher, and also more to the side.
1486
Pay attention. The feeling should be that each time the hand finds a head that is more ready to
move. This means softening the back. In the back, allow the head to move backward. It
should not be that the chest resists and [you] push with the hand, trying to break a vertebra.
The whole body will move so the hand can assist the head. In other words, the back will bend
backward and the belly will move forward.
That is very good.
Please lie on the back and rest for a moment.
10. Lie on the right side, please. Fold [bend] at the legs and knees. Turn the shoulders
to the left. Lie on the back to the extent that is possible. Now, with the two hands —
press on the ribs, on either side of the sternum. [Press] in the direction downward,
toward the legs. Like this, move rib after rib and push them down.
With your fingers, try to find the ribs next to the sternum and afterwards, along the ribs to the
sides. There are nine [pairs]. Try to find those that are the most difficult, that you feel
interfere the most with the movement... the stiffest.
With the hands — get organized. In the beginning it is not so comfortable. Go over each pair
of ribs and do a few movements downward. [It is] as if to flatten the chest to the floor or to
lessen the volume of the chest and bring it closer to the back, toward the spine.
Don't push powerfully, but with each rib, find the place that interferes the most. . . [all along
the length of each rib]. By expelling air from the lungs and by decreasing the volume of the
chest, enable these ribs to move. Do this until the whole sternum will be able to slide up and
down. With most people, if they do this honestly, you will see that there are ribs whose joints
are painful because there isn't any movement there. These joints are swollen. Of course, in
this position, one side is stiffer than the other.
[Do this] from the upper ribs near the top of the chest all the way down. [Do this] with all the
ribs, one pair after the other. Help with the fingers. Give them a small downward movement.
10a. Now, change the legs to the other side. Continue doing this on this side.
Pay attention to what is different. In what is it different? Push downward, in the direction of
the legs, in the direction of the abdomen. Organize the chest and back so the ribs will be
softer and softer, so it will be possible to maker a clear movement in them, a bigger one.
And, of course, pay special attention to those pairs of ribs where [you] feel in the finger, "Oy!
It is difficult. It is rusty."
10b. Now, simply lie on the back and do this again.
Pay attention to how it is.
10c. Now, lie on the right side. Bend the legs. Now, extend the right arm and lean
on the left hand. Look, with the eyes, to the right.
Pay attention to help with the head and arms.
Pay attention if it became better than before. Do only a few movements to see if something is
more comfortable in the movement.
1487
lOd. Now, take the forehead with the left hand. While looking like this to the right,
try to lift the head backward.
See if it became easier to do. [Notice] if [you] feel a better movement in the back [which]
helps the head lift while doing this. [Notice] whether [you] feel in the chest that the sternum
[slides] up more comfortably and the abdomen protrudes better. By this it is possible to
strain2 the back more and to lift the head more easily.
11. Lie on the left side. Now, place the right hand standing on the floor. Try to look to
the left, along the floor.
Pay attention to whether this side also is better.
11a. Now, help with the right hand on the forehead. While looking like this,
enable the chest to move so that it will be possible to strain the back and lift the head.
Help the head both to turn and also to lift.
Lie on the back.
Pay attention to what [you] feel in the back that is touching the floor . . . in the back, in the
chest, in the pelvis, and in the shoulders. See what [you] feel that relates to what we did.
12. Now, slowly, slowly get up to standing.
Listen. In what [way] does this change standing? [Sense] whether [you feel] in the head or in
the shoulders what [you] did.
12a. Try to move it [the head]. Look to the right and to the left. Do a few
movements.
Pay attention to whether [you] feel something different than before.

(End of lesson)
2
1488
Notes
1489
#218: On the side, bending and twisting the chest and spine
A T M Lesson #218: On the side, bending and twisting the chest and spine
1. Please lie quietly for a moment. Place the two legs [feet]1 standing. Cross the
right leg over the left knee. Like this, place [tilt] the two legs to the right toward the
floor, to the right, and stay in this position. Of course, the shoulders are on the floor.
Now, with the left hand, get hold of the right temple, from above the head . .. from above
the head. With the left hand, pull the head to the left, along the floor, together with the
shoulders. Like this, bend the whole back, with the head, with the shoulders, with the
chest, and return.
Take only the knees to the right. The shoulders [are] on the floor. [Hold] the temple from
above the head. Help with the whole back so the shoulders and chest, everything, will bend to
the left. Bend everything to the left in the plane of the floor many times.
Do not turn the head. Bend! [Tilt] the head. The whole spine, the whole chest, everything —
pull them to the left so the two shoulders will move to the left. The chest will move to the
left. Everything will bend. The whole spine will bend to the left . . . many times.
Pay attention. In which case does it interfere? In which place does something need to be
done in order for the movement to be truly free, truly as comfortable as any simple
movement.
la. Leave this and [continue lying on your back]. Spread the two legs [bent] like
this on the floor. Catch the head with the left hand as a minute ago. Do exactly the
same thing.
Pay attention to the difference. Pay attention to which places in the chest are different than
before, and to whether it moves more to the left or less.
lb. Now, take the head as far to the left as [you] can. This means with the whole
back, with the shoulders, with everything. Stay like this. And now, with the right
hand — try to slide along the body in order to reach the right knee.
[Slide] down, along the body and try to reach the right knee . . . many times.
No, no. We said to leave the head to the left. Stay to the left. Stay with the head to the left,
without movement. Only the right hand reaches lower and lower down. Lower the shoulder
down low.
lc. Pay attention. It is possible to lift it or to slide it, with the hand from in front,
on the body. And, it is possible to do it behind the body. Down — so the shoulder
1
[TN: Although Hebrew has different words for hand, arm, and forearm, or for foot, shin, calf, and thigh,
colloquially a generic word is used for hand and arm and another generic word is used for foot, knee, leg,
etc. In usage the words become interchangeable and the meaning is derived from the context. The specific
reference is in brackets.]
1490
needs to move backward. Make a few movements from behind, so the right shoulder
will be on the floor, close to the floor. Listen so the head does not move.
Oy! With the right hand — reach further down. Extend it downward as much as possible.
With the shoulder movement — go further and further down.
Leave this and rest for a moment. Straighten the back.
2. Return to place the two feet standing. Cross the right leg over the left. Sink the
two knees to the right, toward the floor. Now, return to taking the head with the left
hand. Move it to the left, as far to the left [as you can] and leave it there.
Now, take the two hands on the chest, on the sternum. Look for those ribs that
interfere the most. Push the sternum to the left... the sternum to the left.
First, go over [the ribs] and find those ribs that interfere the m o s t . . . the ones that protrude
upward the most. Pay attention. Take [the sternum] with the two hands. Lift the elbows into
the air. It will be possible to do something with the hands in order to turn the chest.
Pay attention. The left side of the chest, down at the lower back, is completely lifted from the
floor. Like this, try to change the shape of the chest so it will lie with all the ribs on the floor.
With the hands, turn the chest further and further to the left. [Do this] in all those places
[where you feel] special difficulties with the ribs. Go over all [the ribs] . . . the most difficult
and also the others . . . from below this one and above that one . . . until it will be possible to
notice that the whole chest turns more to the left. There will be a movement in it that goes
down to the left side and returns.
Pay attention. The whole chest should prepare for the movement of the hands, not just the
two ribs on which [you] press. While [you] press on a pair of ribs, the whole chest should
surrender to the hands. [You] must lift the elbows high up into the air; otherwise, the pressing
is not pressing.
Pay attention if [you] feel one side of the chest lying better than before, if there are ribs on the
left side that touch [the floor] better than before.
3. And now, as [you] are lying like this — on the left side — try to turn the chest,
with the hands, further to the left. Bend the whole chest to the left by pressing on the
sternum with the hands. [Press] on one side and on the other [side of the sternum].
4. [Lie on the back.] Put the two feet standing. Cross the left leg above the right and
sink to the left. Now, with the left hand — get hold of the head [right temple]. Bend it to
the left in the plane of the floor, with the shoulders and everything. Bend it to the left.
[Bend] the whole back, the whole chest, from the pelvis. The whole body will turn [bend] to
the left, together with the head. [Do this] with movements that are not powerful, just many
times.
4a. Now, bend as far to the left as possible and stay there. Return to bending the
chest to the left with the hands.
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Pay attention. In which ribs do [you] feel a clear contact with the floor on the left side? In
which ribs is it possible to increase the contact by helping with the hands . . . to increase the
surface of contact of the left side?
If you pay attention, you will find that it is necessary to push the ribs not just to the side, to
the left, but also downward, in the direction of the feet, toward the floor. It [should be done
so] the whole left side will touch the floor . . . the pelvis, the soft part between the pelvis and
chest, and also the whole chest. Everything should sink to the floor. The two shoulders
[should touch] if possible. Of course, while moving, one [shoulder] lifts. Slowly, both will
organize so that the two shoulder blades will [stay] on the floor.
4b. When getting to the small ribs — [those] downward at the end of the sternum
— try to lift the head and the shoulders a little bit. Press those ribs, with the whole
chest, so the chest will change its shape. Lift the head a little bit from the floor.
Lift the head a bit from the floor and pay attention to these ribs. Lessen the tension in the
muscles so the whole chest could surrender to the hands.
4c. And now, like this, press it [the head] to the floor. Try not to change the
shape of the chest. Lower only the head to the floor. Leave them [the ribs] as they
are, pressed down [to the floor]. Place the head back down.
Slowly, pay attention to why it is not possible for it to be like this when the head is lying [on
the floor]. Pay attention if it is possible to leave [let go of] the tension in the abdominal
muscles in the front, in the muscles of the ribs, so the chest can stay in the same position as
the head lowers . . . [tensions] between the muscles of the abdomen and the muscles of the
ribs...
4d. Return to lifting the head and pressing the chest. And then, place the head
back [on the floor]. Breathe so the ribs, which went down, will not lift back up.
4e. Return to taking the head in the hand and bend the whole body to the left. See
if it is better than before. Straighten the legs and bend the whole back, the whole
chest, everything . . . to the left.
Pay attention if there is a place where there is a feeling of a special increase [in the
movement].
4f. Try to do the same thing — only now while bending to the left — try to
extend the left arm above the head and lengthen it as much as possible. [TN: Dr.
Feldenkrais just made a mistake. Extend the right arm above the head.] Lengthen it as much as
possible, along the floor.
Oy! Oi! Along the floor, not in the air . . . in the air does not do anything. On the floor . . .
straighten the arm in the direction of the head. In relation to the legs — also to the left.
Lengthen the arm to the left. Lengthen the right arm on the floor — [up] and to the left so it
will help the left hand that is pulling on the head and lowering the left shoulder and the chest.
4g. Stay like this on the left side — with the head to the left. Now, place the right
hand on the forehead and, like this, try to roll the forehead right and left.
Roll the forehead right and left with the right hand. That means to turn the nose once to the
right and once to the l e f t . . . on the floor. [The head is] on the floor. Roll the head with the
right hand. Roll the forehead so the turning of the nose will be the largest to the right and the
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largest to the left. Of course, [roll] only to the limit of comfort, and not the largest where it
will break or strain, or something like that. Simply roll the head. Roll the head left and right
. . . with the right hand only.
Pay attention to whether the nose truly cannot touch the shoulder . . . reach the left shoulder.
4h. Correct the head [and bend it] further to the left. . . with the shoulders further
to the left. Correct the movement with the left hand. Take the head with the left
hand and bend the whole body further to the left.
Now, do the same thing. That means to roll the head, but now with the left
hand. [This time roll it with the left hand.]
5. Leave this and get up to standing. Walk around a bit.
See if you feel a difference between the left and right sides.
5a. In standing, try to do the following. It is as if [you] are holding two weights,
one in the right hand and one in the left hand. Then, go down to the left side with the
left ear [going] toward the left shoulder. And then, [do the same thing] with the right
hand to the right side.
Pay attention to the difference. Pay attention to where [you] go down on the left side and how
you go down. That is the essence — not how far, but how, how the body organizes in order to
go to the left and how it organizes to go to the right.
Lie on your back and rest for a moment.
6. [Remain on the back.] Place the two legs [feet] standing. Cross the left leg over
the right. With the two knees, sink to the left. With the right hand, take the head and
bend the shoulders, everything, to the right.
Do not turn the face, just [tilt] the right ear. Pay attention. Move the chest and the shoulders.
[Move] from the pelvis. [Move] everything that is possible from the pelvis up. Make many
delicate movements. Do not roll. Bend to the right in the plane of the floor. That means to
move the chest, head, and shoulders to the right in the plane of the floor. Bend the whole
back, the chest, everything from the pelvis up. Make many movements like this, each time
more simply.
Of course, [you move] the right hand and right elbow close to the floor. The hand is above
the head — behind the head, catching the left temple — and pulls the head so the body feels
it needs to surrender and turn [bend] the whole chest and everything to the right. [Then] there
will not be too much tension in the neck muscles or not be difficult moving to the right.
[TN: Parts of the last instruction can be confusing — "The hand is above the head — behind
the head, catching the left temple." Much later in the lesson Dr. Feldenkrais specifically
states to place the hand "from above the head."]
7. Return to place the two legs standing. Cross the left leg over the right. Sink to the
left. With the right hand, take the head to the right — as far to the right as [you] can . . .
with the whole back, with the shoulders, with everything — and stay there. Now, with
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the left hand, slide along the body, downward, in order to touch the left knee . . . along
the floor, with the shoulder along the floor. Do not lift it.
Extend the left arm. Pay attention not to move the head. Hold the head [to the right]. Let the
shoulders move without the head as much as possible; so then, the arm could lengthen. That
means all parts of the spine except for the neck could move to the left. Like this, distort the
chest so the left hand can go down to the left. Make ten, fifteen movements like this, not
powerfully.
Listen so the whole chest will change its shape in order to enable the hand to go down. Pay
attention that the head does not move from its place. The head remains fixed on the floor.
Except for the head, everything moves to the left.
7a. Now, return to take the head once again. See if it is possible to move a bit
further to the right, with the whole back, with the head, with everything.
7b. Now stay like this .. . [bent to the right]. With the hands, try to turn the chest
to the right. In the beginning, only the hands move and not the chest.
[Listen to how] the chest is stiff. We do not even know how to make it soft. [We] feel it is
possible to break the ribs and they still won't move. It is only the muscles that hold them.
Since the ribs themselves are articulated in the front and in the back, it is only the muscles and
the lack of control [over them] that makes the chest so rigid.
Pay attention if it slowly is possible to notice that the whole sternum now moves to the right
relative to the spine. AH the ribs, all the chest changes its shape, especially in the lower ribs.
Truly take them — both — from below on the right side and on the left side, from the side.
See if it is possible to turn the whole chest to the right. Pay attention to all the ribs that need
to be softened.
7c. Stay like this. Lift the head from the floor and press the ribs on the right side
toward the floor.
Lift the head and pay attention. When [you] lift the head, a part goes down to the floor . . . a
part goes down to the floor.
7d. Now, with the hands, try to hold them like this close to the floor . . . the ribs
while the head is lifted. Lift the head and press them [the ribs] to the floor. Slowly
lower the head [back to the floor] without changing the shape of the chest, without
lifting the hands. Do this a few times.
[Do this] until it will be possible to notice that, in effect, we make a huge effort in the back to
lift the chest. [It is] the lack of control over all the muscles of the ribs that makes the chest
into what it is.
Each time, place the chest more clearly on the floor. Lift the head. With the hands, distort the
chest until it touches [the floor] with a larger surface. Then, slowly lower the head and listen
not to lift the chest.
Leave this. Lie quietly for a moment.

8. Put the two legs standing. Cross the right leg over the left. Sink with the two
knees to the right. Take the head to the right with the right hand . . . with the shoulders,
with the chest, with everything. Extend the left arm above the head. Continue pulling
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the head with the right head, to the right. Straighten the left arm. Extend it upward.
With the right hand — continue pulling the head, the shoulders, and chest to the right.
Extend the left arm up, long. The whole chest on the left side will lengthen. The ribs will
open like a fan so the arm can reach higher up, above the head, to the right.
8a. Now, stay like this, toward the right side. Now, with the right hand — roll the
forehead right and left. Roll the forehead with the hand so the face turns right and
left. Of course, the head stays tilted to the side. In this position, roll it. Do not
straighten it.
8b. Change over the hands and do the same thing with the left hand.
8c. Leave this and with the right hand — correct the bending to the right.
8d. Now, with the two hands — help the chest turn to the left. Help the chest. Go
over [the ribs] from the clavicles to the floating ribs. Bend everything to the left.
Pay attention to the stiff ribs, to those places where there isn't any movement. Stay there a bit
longer, but also go over those that move, that surrender to the hands.
Slowly notice that the whole chest starts moving so the sternum moves left relative to the
spine, which is lying on the floor. Notice that all the ribs slide to the left now. Everything
moves to the left.
8e. Parts of the chest that did not touch the floor previously, at the level of the
lower back, the floating ribs, begin to touch. If not, lift the head until the whole
chest on the left side will lie on the floor. Lower the head each time [you] go down
and touch the floor like this.
Pay attention and see if there truly is a need to lift the chest to its [previous] place . . . [to the
place where] the distance between the chest and the floor increases. Notice if it is possible to
lie now — simply — with the chest [on the floor].
8f. Return to lifting the head and lower the lower ribs on the left side, the soft
ribs.
Pay attention to the space between those floating ribs, down below the sternum. It is possible
to take all three ribs, together with their cartilage, and pull them to the left. If it is done
delicately, it goes very well and there isn't any damage.
8g. Lift the head and flatten the chest on the left side on the floor. Return it [the
head] to the floor without changing the shape of the chest.
9. Please stand on the knees. Place the right hand on the left temple, from above the
head. Bend the two shoulders, the head, and everything completely to the right. Pay
attention that it will be exactly in the plane. That means [you] do not turn, not forward
and not backward. Bend [to the right] with the two shoulders and go down as low as
[you] can without effort.
Now, lift the left hand. With it, go above the head and slide along the right
hand/arm. [Slide] in order to touch the right elbow.
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Like this, slide the left hand above the head so it can touch the right elbow. Pay attention. Do
not move forward, but sideways. Slowly, with the left hand, go down to touch the right
elbow. Extend the left arm. Do this a few times.
9a. Put the left leg standing, only the left foot standing on the floor. Continue
doing this.
Pay attention if there is a sudden additional descent. With the left hand — go down toward
the right elbow, on the side like this. Pay attention that it will be exactly to the side.
Please try once again. Leave the chest. The left side — [let] go of all the muscles that
interfere with the movement. Pay attention. The proof is that this is making an improvement
with everyone.
9b. Please leave this and stand on the two knees. Now, take the head with the left
hand. Do the first movement slowly. Bend [sideways].
Of course, stand with the knees spread wide apart.
Listen that it will be exactly to the side, in the [sideways] plane. Like this, go down a few
times. Pay attention to leave the right side so it could lengthen. The left side [is] the other
way around. All of it will contract.
Listen. Do not move forward and backward, but rather exactly sideways. Pay attention if,
from the beginning, it is possible to go to the floor with the elbow. It is not important to touch
the floor. Don't busy yourself with that. Who is interfering there? Who is holding?
9c. Now, with the right hand — slide along the left arm.
Pay attention to how much this helps.
Slide with the hand. It should slide. Go down in the direction of the elbow. It is not
important how much, but with each movement, the hand will slide from the hand toward the
elbow . . . in the direction of the elbow. [It will slide] until it can catch the elbow.
9d. Now, place the right foot on the floor standing. Now, slide the right hand and
go further down.
9e. Pay attention. All of a sudden, you will see it occurs to many people to touch
the elbow to the floor. It is possible. For instance, extend the right leg straight, out
to the side, sideways, of course to the right. Now, with the elbow — try to go down
to the floor if possible.
With the right hand above the ahead. The right hand slides along the left arm. Like this, see
if it is possible to touch the floor.
9f. Now, do the same thing on the other side.

This means to put the two legs [knees] standing. Extend the left leg sideways. With slow
movements, slide the left hand along the right arm in the direction of the elbow. That will
help more than any effort.
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Pay attention to go exactly to the side — not forward, not backward. It is not important if it is
not touching at this moment. You see, touching arrives not from a person forcing himself, but
when [the person] enables the body to do it. Force will not help, will not be beneficial.
Pay attention to what you feel, to whether the chest lies differently from the usual.
10. Now, try to lift the head. Lift the head from the floor. With the hands, press the
chest to the floor so the lower ribs will touch the floor. Soften the chest. Now, put the
head [down] without lifting the chest from the floor.
10a. Put the head down and leave the hands . . . [take them away]. Like this, listen
to breathe simply. So it will not be necessary to lift these ribs from the floor.
Pay attention if, like this, it is possible to change the way [you] hold the back and abdominal
muscles. Then, the back and chest will truly be without tension. Then, they will lie with
great ease.
11. Come up to standing. Come up onto the legs. Now, in standing — try once again
this thing with the two weights, the two weights in the hands. Go down to the right and
to the left.
See if it is different from the previous experiment, whether it moves differently than before,
both in the quality of the movement and in the extent of the movement.
Walk around and see how it is.

(End of lesson)
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#219: Opposing movements in the head and shoulders [Part 1]
A T M Lesson #219: Opposing movements in the head and shoulders [Part 1]

1. Please sit. Sit more or less in some kind of Indian-fashion [cross-legged]. Turn the
shoulders and head to the right. With the hands, lean on the floor. Turn the head and
shoulders to the right. Turn everything to the right.
Do not strain. [Make] only comfortable movements. Turn the head and shoulders to the right
and lean with the hands in a comfortable position.
la. And now, [make] a few light movements with the head, [returning] back to the
front and again to the right.
Do not strain. Do soft movements with the head to the right and to the front. Slowly find
some point on the wall which [you] reach comfortably with the eyes, so later [you] will be
able to notice later if something improved . . . [improved] thanks to what we are doing.
lb. Fix the eyes to the right and stay with the head to the right, with the eyes to
the right. Stay in that direction. Stay in that position. And now, take the shoulder
girdle, the two shoulders — move them further to the right and return . . . not the
head, only the shoulders, only the shoulders and the chest. Move the back further to
the right and return.
The head remains without movement. The head is without movement, in the same place
where it was. Move only the shoulders further to the right, and return . . . the two shoulders
. . . with light movements. Pay attention. Do not turn the head further to the right, just the
shoulders and chest. Listen so the head will stay in the same place.
lc. And now, move the head to the right and to the left.
Pay attention if the movement of the head became more comfortable; or if [you] see a bit
further to the right than before; or if with a simple movement like we did before, you see a bit
better and the movement is a bit more comfortable.
2. Return to sitting. Change over [the crossing] of the legs. Turn the shoulders, along
with the head, with everything, to the left. Lean on the hands in a comfortable position.
And now, turn the head many times right and left... with great lightness.
After only a few movements, [you] can find how far [you] go lightly and clearly. [You can
find] what [you] can see so [you] can tell if this side also improves.
2a. Turn the head to the front and to the left... to the front and to the left.
2b. And now, turn to the left and stay there. Leave the head without movement.
Now, the two shoulders, with the chest, with the back — turn further to the left and
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return and further to the left and return . . . without making any movement with the
head.
The two shoulders, the back and chest [move] but the head remains fixed without movement.
Listen not to take it [the head] not to the right and not to the left. This means the eyes are
fixed on some point and [you] are making a movement only with the back, shoulders, and
chest.
2c. Now, turn the head a few times, from the front to the left.
Pay attention if it moves a bit lighter and further . . . the two things together . . . whether in a
lighter movement [you] turn further than before.

3. Sit with the legs crossed like before. Turn the shoulders and the head to the right.
Turn the shoulders, with the head, to the right. [Turn] as far as it is easy and comfortable
to do. Lean with one hand on the floor and one hand on the legs . . . however it is
comfortable. Now, in this position — with the left hand from above, take the head and
tilt so the right ear will touch the right shoulder and the left ear will touch the left
shoulder.
Help with the whole back, with the shoulders, so the movement will be light. The left hand is
above the head so it can tilt to the right and to the left with the same comfort. The shoulders
are turned to the right and the head is turned to the right while doing this.
3a. Once again, try to turn the shoulders and head to the right.
Pay attention if they are moving a bit further and, at the same time, a bit lighter.
Lie on the back. [Rest.]
4. Sit and change over [the crossing] of the legs. Turn to the left with the head,
shoulders, and back. Lean on the left hand behind and the right hand, somewhere
comfortable. Now, place the right hand on the head. Turn the head so the right ear goes
toward the right shoulder and the left ear toward the left shoulder.
[The hand] is on the head for it to be comfortable to do the movement both right and left.
The shoulders and head are turned to the left while doing this. Help with the whole back,
with the buttocks, with the pelvis. Enable the movement of the head so it won't be necessary
to push and pull for it to bend. [Do] the movement with the whole back, a movement that
helps the head.
Do not lift the left hand from the floor.
4a. Make a movement with the whole body to the left.

See if it is a bit more comfortable, and if, at the same time, [you] see a bit further to the left
than before.
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5. Sit. Try — [turn] with the head and shoulders to the right. The right hand [is]
behind the back. The left hand [is] on the legs somewhere comfortable. Like this, turn
twice to the right . . . with the back, with the head. Stay like this, [turned] to the right.
Choose a point that [you] can see comfortably. Fix the eyes on it so the head does not
move any more. Now, take both shoulders back to the front, only the shoulders. [Go]
back and forth . . . only the shoulders, not the hands . . . the shoulders and the chest.
Look. Continue looking at the same point on the right as before. Take the shoulders back, to
the right. . . with the back, with everything. Listen not to move the head anymore. Look at
the same point, the same point. Turn just the back, chest, and the shoulders back to the front,
or more or less to the front, in the direction of the front. The head will stay on the same point.
Pay attention. With a light movement the two shoulders, the chest, and the whole back will
turn to the front. The head continues to look at the same point.
5a. Once again, try to turn the whole body and the head to the right.
Pay attention if it moves a bit further and a bit lighter.
6. Sit and change over [the crossing] of the legs. Turn the back, head, and everything
to the left, as far as is comfortable to do. The head, eyes, and back [go] to the left and the
eyes fix on a comfortable place. Now, return the shoulders and chest to the front, without
the eyes leaving this point.
Return the chest and two shoulders to the front, go back [to the left] and return to the front
again. Pay attention so the two shoulders, chest, pelvis, and everything help the movement
back to the front. The eyes continue seeing the same point without the head moving.
Gradually make the movement of the shoulders simple, very light, with a free movement in
the whole back. Continue holding the head in place.
6a. Now try to do a movement to the left with the whole back, with the eyes, and
with the head.
See if the head turns a lot better than before. That means it goes further to the left than the
point you saw before.
7. Sit with the legs crossed and turn to the right with the head, hands, back, and
everything. [Turn] as far as is comfortable to look to the right. Now, pay attention.
Without moving the head, lift the right shoulder to the right ear. At the same time, lower
the left shoulder. Return and change over. Lift the left shoulder to the left ear and lower
the right one. Make a movement like this with the two shoulders.
Simultaneously lift one and lower the other. The eyes are fixed on the same point, to the
right. The hands are on the floor if possible, wherever they were . . . without changing the
position of the hands. [Move] only the shoulders, the chest, and the pelvis. [Only] the whole
body . . . do not lift the hands. Do not lift the arms. The hands stay in place. The eyes [stay]
on the same point. Change only the position of the chest so one shoulder can lift higher and
then the other. While one lifts, the other goes down. Increase the difference between the two
shoulders. [Increase] the difference in height.
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Make the softest movement possible in order for there to be a large clear movement in the two
shoulders — one up and one down. Turn the movement into a very simple movement, very
light... with the whole back. The chest will participate. Enable the shoulders to move.
7a. Turn to the right [with everything].
Pay attention if it moves simpler than before, if it is easier.
7b. Change over the legs. Turn to the left — with the whole back and the head.
Choose a point that [you] can see comfortably with the eyes. Now, with the two
hands, in the place wherever they are — soften the shoulders and the chest. Lift
once this [shoulder] and once the other [shoulder]. [Do this] without changing the
position of the head. Continue looking at the same point to the left.
The head is without movement. The head is completely without movement, only the chest,
shoulders, back, and spine [move]. Make any contortions that [you] want, only have the head
stay in relatively quiet until the movement becomes soft and not abrupt. It will be simple,
very soft in the whole back.
The movement will also be in the lower back and pelvis. The palms stay on the floor. The
hands [are on the floor]. Make the most comfortable movement that is possible under these
conditions.
8. Sit and put the right leg backward. Bring the left lower leg closer to the body.
Embrace yourself so the elbows cross. That means to take the left shoulder blade with
the right hand and the right [shoulder blade] with the left hand. In this position, turn to
the left — with the head and shoulders. [Turn] a few times.
Turn the whole back, together with the head.
Take the shoulder blades . . . [hold the shoulder blades with your hands, not the shoulders].
Turn the whole back. Pay attention. The right buttock helps. The right hip will lift while
turning to the left. It is necessary to sit with wide legs so the left foot touches the right knee.
Make a few movements like this . . . not abruptly. Turn the head, eyes, and everything to the
left... not powerfully and not fast, just soft.
Pay attention that you are doing something with the right leg on the floor so the right hip turns
and helps the body. The right buttock leaves the floor while turning.
8a. Now, stay to the left as much as possible, with the head, eyes, and everything.
Now, fix the head. Take only the shoulders and chest more to the left many times
. . . shoulder and chest to the left. The eyes are fixed on the same point.
Move the chest and shoulders a bit to the front and more to the left. Soften this. Make it a
simple, comfortable movement that does not go to the limit where [you] feel strain. Soften
the back and chest. Straighten the spine so the movement will be simple and soft. Try about
ten light movements like this.
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8b. Change over the arms. Change the arms and do a few additional movements
like this. To the left, everything [goes] to the left with the eyes on the same point all
the time.
The eyes and the head [are] to the left. [They] are looking at the same point all the time.
8c. Now, take everything together — front and left, front... eyes and head.
Pay attention if the eyes move to a point farther to the left, or if the movement has become
simpler to do.
9. Sit and place the left leg behind. Bring the right leg closer to the body. Embrace
yourself with the two arms. Turn the back, head, everything to the right. Everything
[turns] to the right — the head, back, and eyes. Turn lightly to the right. Move the whole
body with it.
Lift the left buttock and enable the body to [make] a comfortable movement. The elbows
should cross, go past one another. That means [you hold] the shoulder blades.
9a. And now, stay with the eyes fixed on a point to the right. Continue turning
the shoulders and chest to the right.
The eyes and head [are fixed] to the right. Turn the shoulders, chest, and back. Lift the left
buttock. Move the left buttock.
Pay attention so the left leg will push the floor a bit while doing this. Make a few light
movements like this. Soften the chest so the whole spine will move.
9b. Change over the arms and continue the same thing, just simpler and lighter.
[Make] a faster, simpler movement without strain so it will move a lot more to the right. Just
listen so the whole body will participate in the movement, especially the pelvis.
10. Sit and place the right leg backward. Bring the left one closer [to the body]. Hug
yourself with the two arms. Turn to the left with the whole body, everything to the left.
Turn the head to the left as far as it will go . . . with the eyes to the left. Now, return the
body to the right without losing the point of the eyes. Return the whole back to the right.
Here also, gradually make the movement very simple. Return it to the right as far as it will go
to the right... more and more comfortably and more and more easily.
10a. Change over the arms. Now do the movement to the right very quickly, very
fast, very simply.
10b. Leave this and try to look to the left, with the whole back, with the arms, with
everything.
See if it is different from the beginning. How far is it possible to see now? Pay attention to
how far the head [moves] compared to what we did in the beginning, and to how easily.
1502
Rest a moment on the back.

11. Sit and bend the left leg backward. Bring the right one closer [to the body].
Embrace yourself. Look to the right with the eyes, with the head. Find a point to the
right. Now, return the shoulders to the left. Return the chest and shoulders to the left
without losing the point [you fixed your eyes on].
Listen so the movement back will be very light with a simple movement of the body. Only
the head continues looking at the same point.
1 la. Change over the arms. Make a faster, lighter movement.
1 lb. Leave this and try to look to the right.
See how far [you] see now compared to what [you] did before.
lie. Stay to the right like this — with the right hand [standing] as far to the right as
possible. Look at the farthest point to the right. Look at it. Now, place the left hand
on the head. Try to bend the head to the right shoulder and to the left shoulder.
Pay attention. It is a huge difference from how it was in the beginning.
Enable the whole body to participate in the movement. Place the left hand exactly on the
head, not on the temple, but on the head. Then, it will be possible to bend the head right and
left with the same ease. Enable the whole body to move — the belly and the pelvis — so the
movement of the head will be very large, left and right, left and right, left and right.
lid. Now, place the left hand on the floor, not far from the right, in front. Like
this, lean on the two palms. Look at the farthest point to the right that [you] can and
turn the shoulders back to the front.
Turn the two shoulders to the front. Continue looking at the point and turn the two shoulders.
Return to the front with the chest, two shoulders and everything. The head continues looking
to the right. Here also, [move] with the whole back. Make a very simple movement, very
soft. Return the shoulders to the front, the two shoulders to the front. That means to the left.
1 le. Now, leave this and with only the right hand [standing], look to the right.
Pay attention if it is moving further than before, if it is more comfortable to turn the body like
this. Pay attention to how far [you] turn now.
Rest for a moment.
12. Sit and place the right leg backward. Turn and place the left hand behind [you].
Look as far to the left as [you] can. Fix the point with the head [eyes]. Now, place the
right hand on the head. Tilt the head to the right shoulder and to the left shoulder while
continuing to look at the same point to the left. [Look] at the furthest [point] to the left.
Help with the whole body.
12a. Now, place the right hand standing on the floor. Look to the left. Now, bring
the two shoulders back to the front. . . with the whole back, many times. Bring the
back to the front while the eyes continue looking there.
1503
Soften the whole back. Do a wider, simpler [movement]. One that is a bit faster.
12b. Leave this. Leave the right hand. Look as far to the left as [you] can.
See if it truly is more than before.
Now, please get up to standing. Walk around. Try to turn right and left.
See if [you] feel a special comfort in the movement of the head, shoulders, and chest.
And now, simply walk.

See if it does something to the standing, to the walking. [See] if you feel different from
before the lesson.
(End of lesson)
1504
Notes
1505
#220: Hands behind
ATM Lesson #220: Hands behind

Source: Reel 15, Track 4 Lesson 3
1. Please lie quietly on the back for a moment.

Listen to the contact of the body with the floor. [Listen] to all the joints in the legs, behind
the knees, in the pelvis, in the hips, in the chest, along the spine from the tailbone, lower back,
between the shoulder blades, and up to the neck. This time, especially [listen] to the shoulder
blades so we can notice the differences that happen due to the lesson.
la. Now, please interlace the fingers and place the hands, as they are, above the
head on the floor, on the floor. If possible, open the elbows until they lie [on the
floor, off to the sides]. Place the hands standing. Do not do anything with them.
Simply, as you have them interlaced, place the thumbs more or less standing on the
floor.1
Pay attention that the arms will be like a circle. That means a bit away from the floor, but not
more than that. We said to place the hands standing with this part of the thumb on the floor.
[TN: It sounds as if Dr. Feldenkrais was demonstrating the part of the thumb on the floor.]
[la. continued]
And now, place the right leg standing, bent in the knee. Place the [foot]
standing. Now, with the movement of the leg, lift the right hip as if to roll to the left.
[Do the movement so] it will be possible to notice if the spine pushes the left
shoulder blade, with the left elbow to the floor. Do this many times.
That means [you] do not push only [with the leg to the side], but also up, in the direction of
the left elbow. Push, push the right hip. There isn't any need to move the knee. There is a
need to move the right hip. Lean the foot on the floor. Lift the right hip. Lift the right
buttock and, at the hip, push it in the direction of the left elbow.
Pay attention to what [you] feel in the left shoulder blade, the ribs below the shoulder blade,
and in the elbow.
Do this many times. The arms are on the floor in a circle, above the head. [Do it so] there
will be approximately four inches between the head and the arms.
Lean the right foot on the floor . . . with the whole foot. Lift the right hip and push the spine
in the direction of the left elbow. Then, it will be possible to notice that the left shoulder
blade stays on the floor while the spine pushes the head up higher. That means there is
movement in the left shoulder blade relative to the chest.
Many do not spread the legs. The right leg should stand to the side. When [you] put the legs
standing, the legs should be spread balanced . . . and not the two legs together.
1
[TN: The phrase "standing on the floor" implies that it is possible to bear weight through the
longitudinal axis of the bones.]
1506
#220: Hands behind
Pay attention, the hands are approximately ten centimeters above the head, on the floor, far
above the head. The two hands will be approximately ten centimeters from the head. [TN:
Approximately four inches.] There will be a space between the head and the hands.
Pay attention so that with each movement of the hip, the left elbow and left shoulder blade lie
more clearly on the floor, more clearly than the right side.
Now, pay attention to what the head does. Continue doing this movement many more times.
Pay attention to how the ribs — on the left side of the chest, at the level of the lower back,
between the left hip and lower back — are pressed to the floor. Allow them to be pressed to
the floor. Pay attention to how the ribs under the left shoulder blade touch the floor and what
[you] feel there while moving.
lb. Now, with each movement, turn the head — with the eyes, with the nose —
toward the left elbow. Turn the head together with the movement of the pelvis
toward the left elbow as before. Allow the head to turn left.
lc. Now, continue like this: with the eyes, look at the left hand while turning the
pelvis. This means to lift the head and turn the eyes toward the left palm.
Pay attention to how the ribs on the left side are pushed to the floor even more. What does it
do the left shoulder blade?
2. Pay attention. Interlace the fingers in the non-habitual way. Place the hands about
ten centimeters above the head. Spread the legs. Place the left leg [foot] comfortably
close to the body. Now, lift the left hip with the help of the left leg.
This means to displace the upper left finger, or the upper right one so it is opposite from the
usual... either like this or like that. Do the non-habitual interlacing.
Pay attention to push the hip so the spine will be pressed upward. Pay attention to what
happens to the right shoulder blade and ribs on the right side. [Feel] how this side touches the
floor. Of course, it probably is different from the previous side.
2a. Gradually turn the face toward the right elbow . . . with each movement . . .
only to the elbow.
There isn't any need to lift the elbow from the floor if [you] look at the elbow.
Pay attention not to put the left knee lying. The left knee will stand because [you] lean on the
foot. The knee remains solid, in the air, almost without movement. Do not rock the knee
right and left. There is a tiny movement of the knee, but only to the extent that the hip moves.
2b. Now, turn the eyes to the right palm, toward the right hand. This means to lift
the left shoulder blade from the floor.
Pay attention to the difference in the feelings in the shoulder blades and in the chest.
1507
#220: Hands behind
3. Place the right leg [foot]2 standing on the floor with the knee bent. Place the right
hand under [behind] the back at the height of the lower back . . . with the palm on the
floor. The palm is on the floor. Bring the right hand inside, under the body as much as
possible. In this position, extend the leg back to the floor. [Lengthen the right leg.]
Now, lift the right shoulder from the floor. Lift the right shoulder. Of course, in the
beginning, turn the head to the left. Do this many times.
The palm [is] on the floor . . . under the body. Bring the hand under the lower back, above the
lower back if possible . . . in a more or less comfortable position. Bring the hand in as much
as possible without it hurting. Bring the hand deep, under the body.
[You] lift the shoulder and the head, by itself, turns left. Do this many times. Lift the right
shoulder and turn the face to the left.
3a. Now, leave the head alone. Lift the right shoulder about twenty times with
light, easy fast movements.
Leave this. Take the hand out. Lie quietly.
Pay attention to the feeling in the shoulder blade.
4. Put the left leg standing. Bring the left hand in [underneath]. Lengthen the [left]
leg again. Now, lift the left shoulder and turn the head to the right. [Do this] many
times.
The problem is to lift the shoulder, not the elbow. The elbow can lift, but there isn't any need
to lift it. Try to lift the shoulder without the elbow.
4a. Now, leave the head quiet and lift the left shoulder many times .. .with great ease.
If possible, watch that the elbow stays on the floor. [Lift] only the shoulder and not with
force. [Use] only light movements.
Pay attention to the sensation in the left shoulder blade.
5. Return to place the right hand under the body. Put the left leg standing and the
right leg long. Now, with the left hip, push the whole body to the right. . . with the face,
with the head, with everything . . . to the right. And, at the same time, lift the right
shoulder. [Do this] in one movement... slowly.
In the beginning, push the left hip, with the left leg, with the head, with everything . . . to the
right and lift the right shoulder. This means making an opposing movement — the shoulder
[in opposition to] the head and pelvis. Turn the head and face to the r i g h t . . . the eyes to the
right. At the same time, lift the right shoulder. Make delicate movements, slowly.
2
[TN: Although Hebrew has different words for hand, arm, and forearm, or for foot, shin, calf, and thigh,
colloquially a generic word is used for hand or arm and another generic word is used for foot, knee, leg,
reference is in brackets.]
1508
#220: Hands behind
Listen. Lift the right shoulder from the floor while turning the head and hip to the right. In
the beginning, make small movements until it will be possible to move the shoulder freely.
Gradually make it into one simple movement.
Pay attention. The changes that this creates in the shoulder and shoulder blades are big. If
you leave [stop] abruptly, it must hurt. No one forces [you] to do abrupt movements. [You]
can make [the movements] slowly.
6. Place the left hand behind the body as before. Put the right foot standing. Turn the
right hip and face to the left. That means to push everything to the left with the right
foot. At the same time, lift the left shoulder from the floor.
That means to make, with the shoulder, an opposing movement to the head. There isn't any
need to lift the whole body from the floor, just turn it. Only the right hip and head need to
turn. The left shoulder lifts intentionally from the floor.
Do not make sudden movements or sharp ones, rather make the lightest, most delicate [that
you can]. It is as if [you] always did this movement. This means to make simple movements.
Slowly make this movement very simply, very lightly, and very comfortably.
Direct [yourself] to lift the left shoulder while moving. Lift the left shoulder from the floor
while pushing to the left. [Lift] so the shoulder opposes the movement of the head.
Attend to the direction . . . not with force.
Leave this. Take the hand out slowly, slowly. Lie quietly.
Pay attention to the difference in sensation in the lying of the shoulders and shoulder blades
on the floor . . . and in the neck.
7. Place the two hands one on top of the other, behind the back on the floor. The
right hand is on the left. Place the left hand on the floor and put the right hand on it.
Bring the hands under as much as is comfortable to do, without pain. Like this, bring
both hands under the body. Extend the legs. Spread them. Like this, roll the body from
right to l e f t . . . the back, the pelvis, not the shoulders. Roll the pelvis right and left and
leave the head quiet.
Bring the hands under as much as possible without it hurting. Roll the pelvis right and left.
Leave the head quiet. Pay attention that the movement of the pelvis right and left will be
symmetrical, equal.
Leave this. Rest for a moment. Take the hands out slowly.
8. Bring the hands under the back again. Now, place the left [hand] on the right
[hand]. Bring them in more. Put the feet standing and help by lifting the pelvis. Place
the left hand on the right, lower the pelvis, and lengthen the legs. Return to rolling the
pelvis as a minute ago. Make equal movements on both sides. Leave the head quiet.
8a. Slowly pay attention. Now, move the head with the body — together.
1509
#220: Hands behind
This means the face will turn to the right when the body turns [rolls] to the right, and to the
left when the body turns to the left. Turn the eyes in the same direction that the pelvis is
rolling.
Pay attention to what this does to the back, to the shoulder blades, and to the chest while
lying.
9. Return to placing the hands behind the back. Bring them under more than before
and higher, in the direction of the chest. Place the right hand on the left. Now listen.
Spread the legs. Roll the pelvis, but pay attention to make an opposing movement with
the head.
This means that while the pelvis rolls to the right, the head turns to the left, and when the
pelvis goes to the left, the face [turns] to the right. The legs are as long as possible.
10. Return to placing the hands behind the back. The left one [is] on top of the right.
Bring them under better than before. Place them clearly and extend the legs, long. And
now, roll the head to face toward the right, and [at the same time] lift the right shoulder
from the floor.
Lengthen the legs.
Lift the right shoulder while the eyes look to the right. [Do this] in one movement. Roll the
head to the right and lift the right shoulder. Gradually fuse this into one simple, easy
movement. One [that is] simple, easy, and quick . . . very lightly and simply.
11. Return to place the hands behind the back. The left hand [is] on the right.
Lengthen the legs. Bring the hands under better . . . higher relative to the head, closer to
the head. Extend the legs and spread them. Now, turn the face to the left and lift the left
shoulder — in one movement.
In one movement, lift the left shoulder [and turn the head]. Gradually make the movement
very light, very simple, and harmonious .. . one unified movement... a very simple, nimble,
swift, and comfortable movement.
12. Return to bringing the hands under. Place them better, one on top of the other.
Bring them under more. Spread the legs long. Now, turn the head right and left. [Lift]
the shoulders in the opposing direction.
This means to lift the left shoulder when the head turns left and lift the right shoulder when
the head turns right. Continue doing this until it turns into a simple, fast movement. [Move]
in opposition. That means to lift the left shoulder when looking to the left and the right
shoulder when looking to the right.
1510
#220: Hands behind
Listen to make this one movement. Do not turn the head and then lift the shoulder, or first lift
the shoulder and then turn the head. [Do this] in one movement. Make on opposing
movement of the head and shoulder . . . opposing. When the head turns to the right, lift the
right shoulder . . . the right shoulder. When going to the left, lift the left shoulder.
Listen. It tends to get confused. [Go] slowly, with advanced thinking, so it will be as [you]
are thinking to do.
Leave this. Take the hands out.
13. Now, interlace the fingers above the head, about ten centimeters above the head.
Place the hands.
Pay attention if they are lying differently than before. How are the shoulder blades?
[13. continued]
Now, put the right leg [foot] standing. Lift the right hip. Like this, push and with
the eyes, look at the right elbow and right hand . . . the right, not the left. Lift the right
hip and look, with the eyes, at the right elbow and hand. Return. Bring the head back to
its original position.
In one movement, lift the hip and turn the head toward the right elbow. Slide the eyes along
elbow and [forearm] until [you] see the hand. Do this in one movement and return. Make it
one movement.
See the hand. This means to turn the head and also lift the nose and eyes up . . . only with a
very soft movement, not abruptly.
13a. Change over the legs and do the same thing on the other side. Lift the left hip.
Turn the eyes toward the left elbow, and toward the left hand.
14. Put the two hands behind the back . . . the best possible. Lengthen the legs, long
and spread. Now, move the chin away from the chest. At the same time, lift the head . ..
in one movement. Lift the head from the floor, but in a way that the chin will be the
farthest... [incomplete sentence].
Lift the head from the floor. Extend the chin while lifting the head. Lift the head and move
the chin away . . . up high. [It is] as if someone were pulling on [your] beard if it were there
. . . pulling the beard and forcing [you] to surrender to it. Do this movement many times.
Lift the whole head from the floor and extend the chin. Make approximately ten movements
like this .. . very simple . . . as if someone were pulling on the chin, with a beard attached to
the chin.
Make the movement much simpler, must faster, and much lighter.
Leave this and rest for a moment
15. Place the hands behind, but change them over. Each one places the other hand
above. Do the same thing, just much simpler and faster.
1511
#220: Hands behind
Pay attention. There isn't any need to lift the shoulders from the floor. Lift the head high up,
with the chin in front.
Pay attention. If someone is pulling a beard, the chin does not move in the direction of the
head, but in the direction of the chest. It lifts in the direction of the chest like a bird that is
pecking [food].
No. No. The chin . . . like this the chin forward makes a strange movement where [you]
strain the abdominal muscles. They lift the vertebrae of the neck. From the neck, it is
possible to protrude the chin forward. There is an additional movement on the neck vertebrae
at the seat of the head.
Leave this alone.

Pay attention to how the back lies on the floor. Again, check all the different body parts as in
the beginning of the lesson. Pay attention to the differences that occurred in the [way] the
back is lying . . . in the shoulders, in the chest, all along the spine, in the shoulder blades, and
in the shoulders.
Slowly get up to standing and listen to the difference in standing.

What do [you] feel different in standing?.
(End of lesson)
1512
#220: Hands behind
Notes
1513
#221: Opposing movements in the head and shoulders [part 2] — while standing on the knees
A T M Lesson #221: Opposing movements of the head and shoulders [part 2]

— while standing on the knees
1. Please sit with [your] legs crossed. Place the right hand behind [on the floor]. The
left hand [is] on the legs. Turn to the right and fix some point on the wall. See how far
[you] see in that first movement.
la. Now, place the left hand behind and the right hand is [on the knee]. Look to
the left. Fix which point [you can] see. This means how much the head and back
turn to the left. We are doing this in order to see later if there is a difference.
lb. Now, please stand on both knees. Stand on both knees. Place the right foot
standing on the floor. Place the left hand, the left palm, on the floor — somewhere
comfortable. Now, lift the right hand to the ceiling . . . the right hand to the ceiling.
In the [following] fashion look with your eyes at it — once look with the eyes at the
right hand and once at the left hand.
Turn the head and look once at the right hand and once at the left hand. Make light
movements.
Pay attention to where [you] place the left hand standing. Place it approximately in front, not
to the side; so then the head and back will move exactly forward. Make a two or three
movements with the head back and forth. Look once at this hand and once at that hand.

2. Return to the knees like this . . . exactly the same position, just place the right hand
on the floor this time. The right leg [is standing] as before . . . the same position. The
right leg [foot]1 [is] on the floor. Place the right hand standing on the floor, between the
legs if possible, or in front. . . next to the right leg if possible . . . from inside the right
leg. Lift the left arm into the air. Try to turn the head once to the right hand and once to
the left hand.
Pay attention. This is very different from the other side. Gradually try to bring the hands to
the same position and the movements of the head to the same lightness. Organize the body so
it will be a bit more comfortable. Pay attention to the breathing, to the movements of the
chest. [Do it] so it will be comfortable in the chest, so it will be possible to breathe.
What is necessary to do for the head to move freely? Slowly pay attention. Slowly pay
attention that the left arm did not extend upward like the right one, but is different. Organize
the back so it will become more and more comfortable until the left hand is up, exactly above
1
[TN: Hebrew has different words for hand, arm, and forearm or for foot, shin, calf, and thigh.
Colloquially a generic word is used for hand or arm and another generic word is used for foot, knee, leg,
etc. Through usage the words become interchangeable and the meaning is derived from the context. The
specific reference is in brackets.]
1514
the right hand. Pay attention. It is necessary to free the pelvis and the chest below, and then
the hand will lift.
3. Please return to the knees. Place the left foot standing. Place the right hand
standing on the floor. Lift the left arm in the air. The left foot [is] standing. Put the right
hand on the floor and lift the left hand in the air. Turn the head and look once at this
hand and once at that hand.
Make very light movements. Turn the nose. Turn the nose, with the eyes, so seeing will be
straight, direct.
3a. Change over the hands. The left hand [is] from the inside, near the foot. Lift
the right hand in the air and turn the head. See the right hand, the right palm. [See]
the left hand comfortably.
Pay attention. The right hand should slowly turn to the ceiling and not in another direction.
3b. Leave this and sit with the legs crossed somehow, as before. Place the right
hand behind and the left hand on the legs. With the head, turn backward. See if
[you] see further to the right than before.
Pay attention to whether, in the movement — in the turning of the back, in the shoulders and
in the head— whether it turns better than before.
3c. And now, change over the hands. This means the left hand is behind. See
whether you see better to this side, [when turning to the left].
4. Return to [stand on] the knees. Place the right foot standing. Place the left hand on
the floor. Lift the right hand in the air. Turn the eyes toward the right hand. Now, place
the right hand on the head, from above the head. Touch the head from above. Now, with
the right hand like this, bend the head downward, toward the left shoulder and back
toward the right shoulder.
Place the hand on the head, not behind . . . but on the head. With the whole back help the
movement of the head. This means to change the shape of the chest, pelvis, and legs so that
while [you] lower the left ear toward the left shoulder, the chest in the middle lifts up in the
air and the pelvis goes lower down. Coming back, the opposite [happens]. Like this, change
the whole back. [Change] the shape of the chest, pelvis, and the standing of the legs; then, the
movement of the head will be easy and comfortable. Organize it so that it will become a very
simple movement that is clear.
Oy! The right ear should touch the right shoulder also. This means [you must] come up, not
just go down. Of course, while coming up, it is necessary to allow the chest to go down in the
middle toward the floor [and to allow] the right hip to come higher up. That means it is
necessary to enable the middle of the spine to sink to the floor; then, the head could lift
higher.
Lean solidly on the left hand. [Don't do this] at the expense of the movement of the hand.
[Do this movement] so the back and chest will change. The whole spine, throughout its
1515
length to the pelvis, will bend in the middle so it could go down lower to the floor, and so the
head could lift up high. But, don't [do this] with force. Listen. Allow the ribs on the left side
to widen and the ribs on the right side to shrink. Allow the abdomen to sink as if there is a
heavy weight in the middle [of the body] that goes down to the floor.

5. Stand on the knees in exactly the same fashion; only this time, just [place] the right
hand on the floor. This means the right leg is standing on the floor and the right hand is
on the floor. Lift the left hand in the air. Turn the face toward the [left] hand. Now, with
the left hand — place it on the head and try to do the same thing.
This means to bend the right shoulder to the right ear; and the head, with the right ear, toward
the right shoulder. Pick it up again, and lift the head so the left shoulder could come to the
left ear or the left ear toward the left shoulder.
Change the whole shape of the chest and spine. Continue standing on the whole palm. The
left elbow should be turned upward, toward the ceiling. For that, we lifted the arm [initially].
The eyes [should be turned] to the elbow.
Do this movement many times, until it will be comfortable. Organize the legs and the pelvis.
Move it, the pelvis, to all different directions so the chest could change its shape; so the
[spine] could twist; so it will be possible for the head to tilt with the left ear to the left
shoulder and with the right ear to the right shoulder.

6. Return to the knees. Place the left foot standing. The right hand [is] on the floor.
Extend the left arm to the ceiling. Turn the eyes toward the left hand. Now, with the left
hand — take the head, from above. Here also, contort the whole back so it will be
possible to tilt the left ear to the left shoulder, and afterwards, the right ear to the right
shoulder.
Enable movement in the pelvis, in the chest. Allow the spine to sink in the middle while the
head comes up. And then, the spine in the middle lifts higher up while the head goes down.
Pay attention that the two hips will move [and make a movement] that helps the head. Watch
the back and pelvis so they will help the head by participating in each movement.
Pay attention. The face should be [turned] to the side the whole time; otherwise, there isn't
any point in all these preparations. This means the face looks to the left and not to the floor.
Listen so the pelvis will travel, changing its place. [Listen] so it will be possible to change the
relationships of parts of the body to the chest. Then, the head will slowly go up higher, more
comfortably and go further down more comfortably.
7. Return to the same position of the legs. Now, place the left hand near the left foot
[standing on the floor]. Extend the right arm to the ceiling. Turn the face. First,
see the right hand.
Pay attention if it goes higher up toward the ceiling than before.
[7. continued.]
1516
And now, take the head with the right hand. Move the pelvis and chest so the head
could go up and down.
Pay attention that the ribs in the chest could go down to the floor. That means the spine could
bend in the middle. Also, the middle could go higher up. When the head goes up, the chest
could go down and the pelvis up; and the other way around. When the head goes down, the
middle could come up and the pelvis goes down.

8. Please sit with the legs crossed. Place the right hand behind and the left hand on
the legs. Turn to the right.
Pay attention if it [you] turn better than before.
8a. Change over the hands.

See if it [you] turn better to the other side. It should be a significant, clear difference.

9. Please stand up on the knees. Stand on the right foot. Place the left hand on the
floor. Lift the right hand up to the ceiling. Look at it. Try slowly to lift the leg, to
straighten the left leg backward and lift it from the floor. Do this very slowly.
It is difficult to do. Slowly lift the left knee a bit and straighten the leg backward. It is
difficult. Extend it. Go slowly, many times, until it will be possible to get up like this.
[Continue] until it will be possible to lift the foot from the floor. Extend the leg backward.
Extend the left leg backward and straighten it backward. Lift it from the floor — gradually,
slowly, many times — until it will be possible to straighten the leg clearly and the back will
be straight.
Of course, the right leg will straighten like this also. Of course, the right leg does not
straighten. It is difficult to straighten the left and the other way around. [TN: This is a literal
translation and may be confusing. The right leg can either straighten or not.]
Make a few movements like this, each time simpler. Lift the head from the floor. The head
should be in the middle of the body. Try slowly. It will become a bit easier. In the
beginning, take the head more forward, the left hand more forward. This will be a bit easier.
Gradually return them to place. Each time it becomes a bit easier, move the [left] hand
backward, to the place where it stood before. Straighten the leg backward and lift it many
times, each time easier and simpler. The whole back [is] simple.
That is excellent. Leave this and rest for a moment.
10. Return to the same position with the legs.

That means the right leg is standing and the left hand [is] on the floor. Yes, that is what we
did a minute ago. Now, put the right hand standing on the floor. Lift the left hand up, in the
air. Gradually organize [yourself] so it will be possible to extend the left leg and straighten it
backward, lifting it from the floor. [This is] very difficult.
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Put the hand standing in such a place that it will be possible to do this. Try slowly, slowly.
This is difficult to do. Try not to straighten the right leg all the way. It is as i t . . . [incomplete
sentence]. Remain with the right leg bent, then it will be a lot easier. The right leg — bent.
Pay attention. If it is very difficult, place the right hand a bit outside the right leg . .. the right
hand a bit outside of the right f o o t . . . in the beginning. Then, gradually it will be possible to
stand. Slowly, slowly . . . with light movements . It is not important to succeed at the first
minute.
[Rest.]
11. Please stand on the knees. Place the left foot standing on the floor. Place the right
hand [standing] on the floor. Extend the left arm to the ceiling. Look at it. And now,
slowly organize the body so it will be possible to lift the right knee and extend the right
leg backward . . . slowly and with light movement... not fast.
Pay attention to the breathing. Pay attention to involve all parts of the body to the same
extent. This means [you] will not feel much more work in one leg than in the other. This
means making a light movement. There isn't any need to straighten the whole leg. There isn't
any need to straighten everything. The whole body will be mobilized at the same rate.2 Do
this at the boundary of comfort. To the extent that the body becomes organized it will
organize by itself.
Pay attention to the breathing, to the length of the spine, and to the movement of the head so
slowly it will organize by itself.
11. Return to the same standing. Now, place the left hand on the floor. Start by
placing it [the left hand] standing outside the left leg. It will be a little easier. Gradually
bring it back to place. Slowly, lift the right hand and look at it. Extend the right leg
backward. Slowly organize [yourself] to lift it from the floor and straighten it. Lift
gradually and slowly.
Leave this alone. Lie on the back and rest for a moment.
13. Sit with the legs crossed and the right hand behind, to the right. Turn the back.
Pay attention to whether [you] see better than before, much easier than before. Notice if
turning is much better, much simpler, and more comfortable than before.
13a. Change over the hands. [Put the left hand behind you.] See if it also is better
to the other side.
If it is so, we are on a good road and we will continue further.
[Rest for a moment.]
2
[TN: Distribute effort evenly throughout the body. All the muscles of the body contract at the same rate
so there is an even contraction throughout. There is a feeling of ease associated with this type of
organization. ]
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14. Please stand on the two knees and place the right hand on the floor. Lift the left
hand in the air. Turn the left hand backward as far as possible. Return to looking at it
with the eyes. Pay attention. Move with the hand. [Turn the face to the ceiling and look
at the hand.]
14a. Now, place the left hand, as it is behind the head. As it is, slide it behind the
head . .. behind the neck . . . as far as it goes . .. with everything turned .. . with the
face turned to the ceiling.
With the left hand — slide along the [back of] head, neck . . . behind. [Slide] toward the
spine, behind, between the shoulder blades.
14b. If possible, move this hand from shoulder blade to shoulder blade . . . from
one shoulder blade to the other.
Go over [slide] along the shoulder blades . . . lower and lower behind. Turn the face to
the ceiling. With the left hand — travel behind.
14c. Now, lower this hand behind the body, along the lower back. The back of the
hand [is] toward the floor and slide the hand along the body. With the eyes, look
further to the left. With the left hand — try to slide toward the right shoulder blade,
toward the left shoulder blade, to wherever [you] can reach comfortably. Make
many movements like this.
Slide with the back of the hand. Explore the back in the direction upward, toward the
shoulder blades. Make easy movements. Do not strain. Turn the eyes to the ceiling, each
time further to the left. Slide the hand with easy movements to every place it can climb — to
the right, to the left, up, and down.
14d. Now, go down on the right elbow [and forearm]. Do these two movements
with the left hand as we just did. Turn the face to the ceiling. With the hand —
travel behind the back and behind the head.
[You can] make a few movements from above the head and a few from behind the back.
Oy! Oy\ The eyes and head [are] to the left, to the ceiling. Lift the head up high and look at
the ceiling. Travel with the hand behind . . . also behind the head and behind the neck.
Pay attention so the head will be tall. [Pay attention so] it will not be tilted down toward the
floor, but is lifted with the muscles of the neck.
15. Sit with the legs crossed. Place the right hand behind and look [to the right]. See
how it is.
15a. And now, place the [left] hand behind [and turn to the left].
Pay attention if there is a difference between one side and the other. Did one side become
easier than the other? Which side became easier? Is it the side with which we made an
additional movement?

1519
16. Return on the knees, please. Place the left hand on the floor. The two knees and
left hand [are] on the floor. Lift the right hand in the air. Look at it. Take the right hand
backward, behind as far as it will go. Turn the head to the hand as far as it will go. Now,
place the hand behind the head. The right hand [is] behind the neck. With it, travel along
the shoulder blades . . . from above the head. With the palm of the hand travel from one
shoulder blade to the other while the eyes continue looking to the ceiling.
16a. And now, lower the arm and hand behind the back. With the back of the hand
— travel. Expand the abdomen and lift the head more. Travel with the right hand
behind the back. With it, explore the shoulder blades, both the right and left.
Lift the head. Lift the head in order to look toward the ceiling. Protrude the abdomen.
16b. Return the hand behind the head and make a few more movements behind the
head. And then, a few more from below, from behind the back.
16c. Now, go down onto the left elbow [and forearm]. Make a few movements
above the head and a few movements below, behind the back. The eyes are to the
ceiling and the head is lifted.
Travel with the palm, from above the shoulder blades — and — with the back of the
hand behind the back, from below the shoulder blades.
Protrude the belly. Soften the chest.
Leave this. [Rest.]
17. Sit with the legs crossed. Now, try to turn the back to the right, with the right hand
as far to the right and backward that [you] can.
The right hand [is] the most to the right and as behind as possible . . . with the shoulder, with
everything. See whether the difference is significant [as compared] to where we started.
Compare to now and to the beginning [of the lesson].
17a. Change over [the crossing] of the legs. Now, turn the shoulders, with the left
hand backward. [Turn them] to the left.
Pay attention not only to the amount of the movement, but also to the quality of the back
erecting as it moves.
Get up to standing and walk about. See how it is.

(End of lesson)
1520
Notes
1521
#222: On the abdomen, a hand lifting the head
ATM Lesson #222: On the abdomen, a hand lifting the head

1. Lie on the abdomen. Please lie on the belly and spread the legs. Place the two
[hands] so it will be possible to put the right ear on the back of the right hand. This
means the right hand is above [on top of the left hand]. And now, like this, lift the right
elbow . . . with the head. Help the head lift with the help of the right hand, with the
elbow.
It is possible to place the right ear on the back of the right hand.
Make small movements. Lift the head with the right hand, with a right hand that pushes on
the right side of the face. Like this, lift the head many times . . . with the help of the hand . . .
slowly, slowly.
The back of the hand [means you] are supposed to place the two hands on the floor, [one on
top of the other] so the back of the right hand could touch the face. Like this, it will be
possible to lift the face from the floor slowly, slowly. Lift the whole hand, the arm, along
with the elbow, with everything.
Soften the back. Make this very easy. Let air out of the lungs so it will be comfortable to do.
The legs should be long, simple. Go down, and then lift. Expel air from the lungs while
lifting so the back could bend, so it will be pleasurable to do . . . slowly, slowly.
Leave this. [Rest for a moment.]
2. Change over the hands. This means to place the left hand on the right. Spread the
legs. Now, with the left hand like this — lift the head. [The head] is now lying with the
[left] ear on the back of the left hand.
Like this, lift with the elbow. Also lift the elbow from the floor. With slow movements, lift
the head. Let air come out of the lungs. Do not try to lift high, but comfortably . . . slowly,
slowly. Pay attention to how, with each movement, it is possible to make the back softer and
the breath simpler. Let air come out of the lungs so the movement will be comfortable, easy,
and simple.
Do not concern [yourself] with the height of lifting or with the speed. Slowly listen how to
organize the back and hand. [Listen] where to reduce the effort and how to do this so it will
be pleasurable to do.
2a. Continue doing the same thing, [only now] bend the right knee. Bend the right
knee so the foot goes to the ceiling. Simply bend the knee. Now, while [you] lift the
head like this, turn the eyes so it will be possible to see the heel from the corner of
the eye.
Lift the head with the hand. Do not turn to the side. Lift the head with the left hand, slowly,
lightly. Organize the head so it will be possible to see. Do not turn sideways. Just lift the
head as before and, at the corner of the eye, see the heel. Make small and light movements.
If [you] do not see the heel, [you] will see the heel in ten [more] movements if they are done
comfortably. If [you] do [this movement] with force, it will only hurt. That is all.
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The left ear is lying on the left hand, on the back of the left hand. With the left hand, [you]
lift the head a bit. With the help of the hand, you assist the head so it could see the heel that is
lifted in the air. Do not push. Don't push. It is not important if [you] do not see the heel.
Everyone will see the heel if the movement is done quietly and slowly.
Leave this and rest like this.
3. Return to place the right hand on top. Place the right hand on the back of the left
hand. Bend the left knee. Now, lift the head with the help of the right hand. Help it lift
each time more simply, more comfortably, and more easily. Organize the back with each
movement so it slowly will be possible to begin seeing the heel out of the corner of the
eye . . . [the heel] from behind.
Slowly, to the extent that the back softens and the breath quiets, it will be possible to see it
[the heel] better.
Lift the elbow, the hand, and the head. Help the head with the movement of the hand so it
could see the heel comfortably.

Pay attention if [you] feel these movements, to whether [you] feel somewhere in the back that
the contact with the floor is different from the beginning.
4. Please return to the stomach. The two hands [are] one on top of the other. Bend
the two knees. Place the right hand on top and the right ear on top of the right hand.
Again, lift the head like this. Lift the head and see if it is possible to see once the right
heel and once the left h e e l . . . of course, with the legs spread.
Lift the head with the help of the hands. The legs spread please.
Look once at the right heel and once at the left heel. Always look with the same eye. [You]
cannot [see] on the other side . . . [cannot see with the other eye] if the head is lying on the
hands. [You] can see only with one side. The right ear is on the right hand. It is possible [to
see] only on one side.
Make delicate, slow, soft movements. Lift the head with the right hand. Turn the eyes. Help
with the hand until it also will be possible to see the back heel [the other heel]. Do not strain.
If [you] do not see, it is not important. Just do the movement in the direction of seeing. That
will suffice.
4a. Leave this and stay like this, but change over the hands. Place the left ear [on
top of] the left hand. Spread the knees and bend them. Gradually lift the head with
the help of the left hand.
Soften the chest. Make each movement easier than the previous one, even if [you] see less
well.
The left hand lifts the head, the left hand. Do not push. Do not try.
4b. Leave this and place the forehead on the two hands. Bend the two knees.
Slowly, slowly, lift the right knee a bit from the floor, the right knee .. . with the legs
1523
bent. Lift the right knee and return. Lift and go down. Lift and go down. Lift and
go down. Make ten small, light movements, each time more simply.
The knees [are] bent. The legs [are] limp. Lift the right knee.
4c. And now, lift only the left [knee].
Pay attention to the difference. Pay attention to how it pushes the elbows. This pushes one
elbow more than the other. It pushes the elbow on the other side. Pay attention that when
[you] lift the left knee, you can feel the right elbow doing something on the floor more than
the left. It [the right elbow] crawls or presses forward more than the left.
4d. And now, lift once the right knee and once the left knee. Gradually try to do
this a bit faster.
Pay attention to how the pushing in the elbows changes.
Lift them. It is not important that it be a lot, just fast, light. . . not high. Pay attention to
change — once one knee and once the other... once one knee and once the other.
Pay attention if [you] feel differently lying than before, than a minute ago. In which place do
[you] feel that something changed in its contact with the floor? The body does not lie as
before.
5. Return to the stomach please. Place the right hand on the left hand. Of course, the
ear [is] on the right hand. Now, bend the left knee. With the left hand, catch the left
ankle . . . not the foot, the ankle . . . not the heel, the ankle. Catch the ankle and slowly
push with the ankle. This means to straighten the leg a little bit. Then, the ankle will pull
the hand and lift the shoulder from the floor. Try to do this.
Lean with the right hand on the floor. Help the body and push the leg backward in order to
straighten it. Of course, the knee is on the floor. Lean on the right hand . . . on the floor.
Push the floor with the right hand so that while [you] straighten the [left] leg a bit, it pulls the
left hand. . . which in turn pulls the left shoulder . .. which in turn lifts the head. It becomes
possible to turn the face and see the heel and the hand. The right hand is on the floor . . . the
right palm.
If [you] hold the elbow . . . [if you lean the elbow on the floor] . . . it is not the same thing.
Only the right hand [is] on the floor. Lift the right elbow from the floor. Lean on the palm
and help by pushing the floor with the right hand. Place the hand in a comfortable place so it
could help.
If [you] push the left leg backward in order to straighten it, [you] straighten the knee a little
bit. That pulls the hand, which pulls the shoulder. The right hand also helps the right
shoulder. The two shoulders turn and the head turns to see the heel clearly and comfortably.
Help with the right hand on the floor. Lean the right hand on the floor. Lift the right elbow
from the floor. Push the floor with the right hand.
5a. Leave this and please do the same thing to the other side.
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That means to place the left ear on the left hand. Bend the right knee. Catch it at the ankle.
Straighten the right knee. With it, pull the right hand, which will pull on the right shoulder.
With the left hand on the floor — help yourself so the elbow will lift from the floor. It will be
possible to push the floor with the left hand. This will help straighten the leg. That will
enable [you] to lift the shoulders and turn the head toward the leg.
Do this slowly, easily . . . until it will organize so it will be comfortable to do.
Push the floor with the left hand. The left elbow is not on the floor, but in the air. It will be
possible to push the floor with the left hand. Do this slowly, without force. It is not important
if [you] lift a lot. By itself, it will become much more comfortable if [you] do this slowly and
comfortably.
[Do not do this] abruptly or forcefully. The back can soften to different degrees with each
and every person. Each one should find his own degree.
Push with the right leg. Straighten the right leg at the knee so it will pull on the hand. The
hand, itself, does not do anything . . . the arm itself. The arm itself does not do anything. The
arm is like a rope that transfers the pull of the leg to the right shoulder. By that means, the
whole chest becomes more supple. Straighten the leg and the leg will pull the hand. The
right arm does not do anything. It only holds the leg.
Leave this. [Rest.]
6. Lie on the stomach. Place the right ear on the [back of] the right hand. [The right
hand] is on top. Now, bend the left knee with the foot in the air. Lift the head with the
help of the hand. Now, turn so it can see the heel.
See if this has become a bit easier to do, if [you] see a bit better than before.
[TN: Near the beginning of the lesson Dr. Feldenkrais specifically said not to turn the head to
see the heel. This may seem confusing to some of you.]
6a. Now, while doing this movement — lift the knee a bit from the floor, the left
knee. Lift it a bit from the floor and help the head with the left knee.
6b. And now, lift the left knee a bit into the air. Use the right hand to help the
head to turn toward the knee, toward the right heel.
Do this slowly, without force. Soften the chest. Let air out. Make soft, easy movements . ..
slowly, many times. It will improve by itself.
Lift the left knee, the left knee . . .
Leave this and stay like this quietly for a moment. [Rest.]
7. Change over the hands. Place the left ear on the left hand. Bend the right knee.
Lift the head a few times. And then, start slowly to lift the right knee also. Do the two
together . .. very light movements.
It is not important if it is good or bad. [It] only is important for it be more comfortable to do
each time.
1525
Pay attention to the difference in the back.
8. [Remain on the back.] Bend the legs. This means to bend the knees. Lift the head
from the floor, with the help of [your] interlaced hands. Lift the head from the floor.
Now, lift the feet from the floor. Stay folded in the air. Organize so it will be
comfortable to do.
Lift the head and stay like this for a few seconds without strain. Stay like this.
8a. And now, slowly, slowly try to move the body forward and backward . . . in
the direction of the legs . . . [up and down]. Pay attention so the elbows and knees go
in the same direction the whole time.
This means that when [you] move upward, the elbows and knees move together — upward.
When [you go] downward, the elbows and knees move together — downward. It is not
important to sit. We are not doing this to sit. [We are doing this] only to help the muscles of
the back that worked hard, so they could rest a bit and lengthen. Then, we will be able to
continue. Do not concern yourself with sitting. The knees are linked. Swing a bit with the
knees and elbows [going] in the same direction.
Leave this.
Leave this and pay attention to the difference that it makes to the contact of the body with the
floor.
9. Return to the stomach, please. Place the right ear on the back of the right hand.
Bend the two knees, spread. Now, lift the head with the help of the right hand. Lift the
head a few times. Now, while lifting the head — lift the right knee, the right knee. Each
time try to look at the right heel.
Help the head with the right hand. With the right hand — help the head lift. Lift. Pay
attention. Do not do another movement... but lift so it will be possible to see the right heel.
Lift the right knee. It is not important how much. It is not important if [you] see. Do the
movement in that direction. If [you] do some ten, fifteen movements quietly, it will become
possible to see.
Lift the head with the help of the right hand. Lift the head . . . with the help of the right hand.
Lift the right knee and look. See. Try to turn the eyes and see . .. in one movement. Lift the
two things simultaneously, each time more simply, more comfortably.
Leave this. [Rest.]
10. [Return to the stomach.] Place the left hand on the right. Place the left ear [on the
back of the left hand]. Bend the two knees and lift the head a bit with the help of the left
hand. Slowly try to lift the left knee . . . with a light movement.
Let the body lengthen. Do this very simply and lightly. Do not try to see a lot, or well. Do
the movement many times and easier each time. Organize the breath and the movement so it
will become easier to do. Then, it will progress by itself. The flexibility will increase only
when [you] stop trying. Anyone who tries . . . that means he is only thinking that he is
strained and [the lesson] is not working. This interferes with progress more than anything
else. If it is done without trying, without achieving a goal, it progresses with the greatest
1526
speed possible. In other words, it is necessary to watch [yourself] so it is comfortable to do.

That is all.
Leave this. [Rest.]
11. Place the forehead on the hands for a moment. Bend the knees. Try once to lift
one knee and once the other.
See if it became easier to do. Pay attention if it is different than before.
12. Now, lie on the back and bend the knees. With the help of the hands, lift the head.
Make light movements.
Pay attention if here also [you] feel better than before.
The hands and knees [move] in the same direction. If the hands move down, in the direction
of the legs, the legs also move down. When the elbows move in the direction of the head, the
knees also move in the direction of the head.
Leave this. [Rest.]
Pay attention to how the back is lying on the floor now.
Slowly get up to standing. Walk about and pay attention to how it is.
(End of lesson)
1527
#223: Rolling from back to side-sitting
ATM Lesson #223: Rolling from back to side-sitting

[Editor's and translator's note: There is a fragment of another lesson after the ending of this lesson.]
1. Please lie on the back. Please lie on the back and spread the legs. Interlace the
fingers behind the head and lift the head with light movements . . . a bit more to the
right and return it to the middle. Then, lift it to the left and continue like this back
and forth . . . back and forth . . . a bit to the right, a bit to the left.
Breathe freely. Do not rush. Make delicate movements. Go down and from the descent, go
up to the right. From the next [descent], go up to the left. With each movement, the head
goes down in the middle to the floor.
2. Do the non-habitual interlacing of the fingers and place the hands behind the head.
Continue doing the same thing. Only this time — while turning to the right — drag the
right elbow closer to the body, close to the floor, on the right. Return to the middle.
Drag it close to the floor. This time [drag] the left elbow close to the floor, close to the
body, to the left.
Do not strain. Do not make large movements. Do what [you] can with great ease. While
bending, watch to expel air from the lungs to enable the bending.
3. Now, turn the face to the left. Place the right hand behind the left ear. Continue
holding the face to the left. Spread the legs. Extend the left arm next to the body. Place
the left arm not far from the body, halfway between sideways and next to the body. This
means at forty-five degrees to the body. Now, with light movements, lift the right elbow
from the floor. Lift the head and turn the body as if [you] want to come up on the left
elbow.
Pay attention when [you] are doing this movement that the left knee needs to move a bit
sideways, to the left and bend a bit. By itself, it will want to do this. Open the left knee to the
side and enable it to move to the left and bend a bit.
Direct the head down low, close to the floor. Then, slowly, slowly it will be possible to come
up onto the left elbow. Enable the head to move down low to the floor, on the left. Enable
the left knee to bend on its side. Pay attention. Guide the head low down, [close] to the floor.
Do not lift it.
Let air come out of the lungs. Pay attention. Also, come back to the floor with the head low
so it will be a roll and not an abrupt push, not a lift, and not a fall. [Going down] should not
be a fall. It is not important if [you] do not come up [onto the elbow]. What is important is
1528
[for the lift to] be soft, soft. For that, it is necessary to move the head low, down, [close to the
floor]. Let air come out of the lungs.
4. Place the right hand forty-five degrees from the body. That means a bit sideways.
Turn the face to the right. Place the left hand behind the right ear. With light
movements, lift the head and turn to the right. Enable the right knee to turn to the side
and also bend a bit at the knee. Then, it will be possible to [come up] on the elbow.
Move the head close to the floor. Watch so the movement will be without an abrupt push. Do
not go up [on the elbow] unless it is very easy to do. Return with a soft roll onto the back.

5. Place the left hand a bit to the side at a forty-five degree angle to the body. Lift the
right hand to the ceiling. Now, lift the head and the right hand. Turn everything to the
left in order to arrive on the elbow as a minute ago.
No. Hold the hand up. Turn the hand so the weight of the hand and arm will help the body
come up, to rise up onto the elbow.
Of course, the left leg also needs to turn to the side and bend a bit at the knee. Then, it will be
comfortable to do.
Pay attention. Direct the head low, down [close to the floor]. Let air come out the lungs. Lift
the head, along with the hand. Turn left, and with the weight of the arm, help the back bend.
Then, it will be comfortable to lean on the left elbow. Watch that the descent back [to the
middle] will be round and smooth without falling.
Pay attention that the left arm will be lying next to the body at a forty-five degrees angle, and
not completely to the left.
Leave this. [Rest.]
6. Spread the legs. Place the right hand a bit to the side. Lift the left arm in the air.
Turn the body to the right with the weight of the left arm. Lift the head along with the
arm. Bend the right knee a bit, as it is turning outside, to the right. Slowly allow the
body to lift onto the right elbow. Return in the same trajectory with a rounded,
comfortable descent... with a roll, not with a fall.
Rest for a minute.
7. Lift the two arms and spread the legs. With light movements, do the same
movements once to the right and once to the left.
When [you] go to the right, enable the right knee to bend. When [you] go left, enable the left
knee to bend.
Pay attention that the arms come down close to the body, forty-five degrees away from it.
The elbows will not be in a continuation of the shoulder . . . [not at shoulder height]. Rather,
they are close to the middle of the chest. Make the elbows soft and the hands soft. Pay
attention. The elbows — soft. The hands — soft.
1529
Return to the floor with a roll. That means to let the head go down low, close to the side, and
then straighten. This means there will not be a fall.
8. [Lie on the back.] Lift the left arm to the ceiling. Spread the legs. Place the right
arm not far from the body. Try to do the same thing once again.
This means to turn to the right. Come up onto the right elbow. Bend the right knee.
8a. Now, pay attention. It is possible to lift the body completely if [you] also let
the left knee bend and touch its inner part to the floor. [It is possible] to straighten
the elbow and to lean on the palm.
Once again — the left arm [is] toward the ceiling. If [you] let the left knee also bend and lie
on its inner part, in the middle, it is easy to straighten the body completely. Lean on the left
hand. [TN: Dr. Feldenkrais made a mistake. It should be, "Lean on the right hand."] Do it
like this.
Pay attention that the two knees bend one after the other and that both touch the floor.
The right hand —just to one side.
Watch that the knees do what you think they are doing. That means the left knee will also
bend. It is not difficult to do if the legs are spread enough. On the contrary, it is easier. The
two knees touch the floor while [you] straighten the right elbow and come up completely to
sitting.
Also, help with the left hand. Its weight will help lift the body.
Pay attention. Bend the left knee too. Pay attention to the moment [you] should bend the
knee.
9. Spread the legs. Lift the right arm [to the ceiling]. Place the left hand next to the
body, not far. Now, turn the body to the left.
Help and pay attention. The right knee will bend and lie its inner side on the floor. In other
words, the two knees bend, but not at the same moment. One bends after [the other]. The
right leg bends backward. Then, it is possible to come up. That means to straighten the left
arm at the elbow and lean on the left hand. Then, [you] come up to full sitting.
Pay attention to the movement of the knees so it will be possible to use it in the next exercise
[variation].

10. Spread the legs. Bend the legs and lift them in the air . . . with the feet too.
Everything [is] in the air with the legs spread. Lift the two arms into the air. Now, bend
the whole back to the left. Come to the floor with the left knee first. Lean on the left
elbow. Help with the right hand and come to the same sitting position. At the moment of
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sitting, the right knee will be on the floor also. [TN: The right hand helps by lengthening and
directing the orientation of the body as it come up to sit.]
Pay attention so the spread of the legs will be large. [You] should put the arms to the side,
close to the body. It is impossible to straighten if [you] place the arms in a continuation of the
shoulder. The hands should be close to the body for it to be comfortable to straighten. The
left elbow needs to pass close to the body; then, it will be easy. The hand will be close to the
knee at the moment [you] sit up. The left hand will be next to the left knee.
Spread the knees a lot so the right knee can pass from behind. Spread the knees a lot so the
right knee will come behind the left foot.
10a. And now, return to the back. Do the same thing to the other side.
That means to lift the left arm and roll with the right elbow close to the body. Spread the
knees so that, while sitting, the left knee will come behind a lot. [While sitting] the right hand
will come close to the right knee. It will be comfortable to straighten and to come back [to
return].
Do not lift the two arms. The right arm should help the body on the floor. The right elbow
should help. The right hand should help.
10b. And now, continue doing this movement once to the right and once to the left.
Watch so the spreading of the knees remains matching both to the left and to the right . . .
[wide enough for one knee to go behind the opposite foot].
Each time pay attention that the hand, on which [you] lean, will be close to the knee at the
moment of sitting. The hand, on which [you] lean, should come close to the knee. Then, it
will be comfortable to straighten. Pay attention .. . close to the knee .. . both on the right and
on the left. When [you] go to the right, the right hand should come close to the right knee.
11. Lie on the back and spread the legs. Bend the knees, spread like this. Lift them in
the air. Lift the two arms into the air. This time, go to the left only. Like this, come up
to sitting . . . to the left only.
Spread the knees. Continue to lift the pelvis and come up onto the knees. Lean the left hand
on the floor next to the knees.
Return to the back and do this again.
Make a very rounded movement. Lift the head. Help [yourself] with the right hand. Brings
its weight in front so it will be pleasurable to get up.
Spread the knees. Come up onto the knees. Return to lean on the left hand, next to the knee.
Go down.
Pay attention. Move the head in a circular line, down low, close to the floor. Then, the
movement will be circular and easy. There will not be an abrupt push when getting up.
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12. Lift the knees, bent. Lift the arms. Do the same thing to the right.
Pay attention. While coming up onto the knees, bring the arms so the right palm will be close
to the right knee. When going down, lean the right hand on the floor . . . with the right hand
close to the knee. Go down rounded, low to the floor. Return and come back up.
Pay attention. Lean with the right hand on the floor . . . with the right hand on the floor . . .
while coming up on the knees. Lean [on] the right hand while going down.
12a. Now, continue doing this once to the right and once to the left.
Be accurate in the elbows, in the hands, and in the knees so there will not be any falls. The
arms should be soft at the elbows and hands.
While coming up — there isn't any need to bring the arms to the ceiling.
13. Return to bending the knees, spread. Lift the arms. Go once to the right and once
to the left.
Pay attention now. While coming up on the knees or while going down — do not lower the
head to the floor, but continue to hold it lifted in the air. Then, it will be possible to move
from one side to the other quickly and easily.
Pay attention to be accurate. Place the hand next to the knee, to the side that [you] come up.
Then, it will be possible to come up very quickly.
Do not let the head fall backward. Hold it lifted from the floor during the transition. Then,
the movements can be fast. Gradually increase the speed of the movement.
Pay attention to how the two elbows and hands are like wheels over which [you] roll. The
elbows are close to the body so the hands come close to the knees while coming up onto the
knees. They [are] close to the knee onto which [you] come up.
The knees should be spread so one knee comes behind the other foot. The knees should not
come to the floor together, but one behind the other . . . [one after the other].
Pay attention. It is important to roll on the pelvis and not on the chest for the movement truly
to be fast. This means the head must be lifted. If [you] bring the knees too close to the head,
the weight goes onto the chest. The movement becomes slower because there is a rocking
from the pelvis to the chest.
Pay attention. Spread the legs. Do not lift them too close to the face. Lift the arms. Lift the
head. Pay attention that you do not touch the floor with the upper part [of the body]. Pay
attention that you do not touch the floor with the shoulders while rolling. Do this. It will go
faster.
Pay attention. Do not lie on the chest. Do not bring the knees too close to the face. That only
creates a big hit in the chest. It interferes with the speed of the movement. The transition
should be such that the head moves in an arc without stopping on the way. There isn't any
need to lift the arms above the head. Lifting them above the head [has you] lying on the chest
whether [you] want it or not. Rolling should be on the back of the pelvis. That means while
lying and not while sitting.
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Leave this. Lie on the back and rest. Lie quietly on the back.
Pay attention to how the breathing is and to how the back lies on the floor . . . the back, the
arms, and the pelvis. Pay attention. You got up hundreds of times. Usually, in order to get
up quickly from the floor . . . after twenty movements like this most people [usually] have
their heart beating harder or faster. Most people check how it is. You see, you got up
hundreds of times. Pay attention to how it is.
Now, roll in this way to come up to stand. Walk about a bit.
Pay attention to the feeling in the legs, in the pelvis, and in the head.
(End of lesson)
[TN: The following is a fragment of another lesson that was left on the original reel-to-reel tape. It seems
that the previous lesson was recorded over this lesson.]
Those that do not watch and place their head on the floor while coming onto the back,
interfere with the movement. It is necessary to make an additional effort in order to continue
rolling. If [you] do not let the head go down, if [you] hold it lifted, the movement from right
to left is one simple, easy movement.
It truly is possible to say that to come up from one knee, on the left side, and to go over to the
other side, is done in one simple movement. Then, it becomes pleasurable to do.
Please leave this and lie quietly on the back.

Pay attention if the body lies better after it has done good movements. When it does
organized movements, it softens. Despite the fact that you got up in a way that usually is
done to check the heartbeat maybe five hundred or six hundred times. Usually, with most
people, after twenty movements the breath stops and the heart starts beating irregularly.
[You] will see that you made hundreds of movements and you feel more and more
comfortable, and not more tired.
Each one for himself, try one time to do the same movement again. [This time] after
coming onto the knees, try to bring the leg to stand fully. This means to stand once to the
right and once to the left.
In an additional lesson we will do this in a good way. You will see that it is possible to get up
and lie down in the same way.
[End of the small lesson fragment]
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#224: Legs pushing the pelvis and rocking the back
ATM Lesson #224: Legs pushing the pelvis and rocking the back
Source: Reel 16 Track 1, Lesson 3
1. Please lie. Lie quietly. Lie on the back. Bend the knees and place the feet
standing on the floor. The two arms [are] on either side of the body. The legs are spread.
Now, push the floor with the legs so this will push the pelvis in the direction of the head.
The spine will go through the chest and push the head. Do this back and forth movement
many times . . . back and forth . . . back and forth many times, with great ease.
Do not lift the lower back. Do not strain the back and do not strain the abdomen. Do the
movement only with the legs. Push up and [return] with light movements, continuous ones.
The body will make back and forth movements like this — pah, pah, pah, pah, pah.
Pay attention that the head will lie on the floor during the movement. The chin moves away
from the chest a bit while pushing with the legs in the direction of the head. While pulling the
pelvis down, the chin comes closer to the chest. This should not be done intentionally. The
head should be left free on the floor; then, it will do this by itself. [You] should listen only
not to interfere with the movement. Do not interfere. Do this movement many times until it
will be very easy and pleasurable to do.
Pay attention. Do the movement back and forth. Do not make one movement and then
another movement, but rather go in a continuous fashion . . . one movement after the other
until the body will start moving like Jell-O. Pay attention that it is not one movement and
another and another and another movement — not many discrete movements. Rather, it is
one movement that [comes] after the other, one connected to the other. That means back and
forth.
It is necessary to notice that the legs pull and push in the same rhythm, and not forcefully. It
is not important that the movement be strong. Just pay attention to the following difference
— not one movement and another movement, but [interconnected] movements back and
forth, back and forth, back and forth, back and forth.
For a few seconds make this movement at the greatest possible speed. The fastest that [you]
can. It is not important that it be big, only fast, as fast as [you] can.
Pay attention that the breath will not interfere with the movement.
Stop it. Extend the legs and arms comfortably.
Pay attention to the different feeling in the contact of the body with the floor as compared to a
few minutes ago.
2. Place only the right foot standing. Extend the left arm above the head. Now, with
the right leg only, do the same thing. The right arm is next to the body, on the right side
of the body. Now, with the right leg — back and forth, back and forth.
Pay attention that this movement lengthens, pushes the left arm on the floor in order to
lengthen it and shorten it. The movement is sideways [diagonal]. The head stops making a
big movement of the chin to the throat and back.
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Pay attention that nothing intentionally lifts from the floor. This means not to lift something,
but to push back and forth with the right leg. In the beginning it is better to do [this] slowly.
In the beginning, do not make fast movements, rather notice what [you] are doing . . . until it
becomes well organized . .. until it becomes very smooth. Then, it is possible to start doing it
quickly.
Listen to how the movement of the leg pushes the pelvis [so it] tries to roll the left hip down
to the floor better [than the right]. During the push, the left side glues itself to the floor and
something happens to the spine and shoulder blade that enables the left arm to lengthen.
2a. Now, instead of going quickly, make one clear movement. Powerfully push
with the [right] leg so the left arm will lengthen.
Pay attention to the left shoulder blade. It stays on the floor by [doing] this. The spine pushes
the chest, lifting the sternum and chest. Then, the left shoulder blade goes further down
toward the back, toward the lower back, despite the fact that the arm lengthens.
Do it like this many times. A clear push with an accent on the push.
Pay attention to let air come out of the lungs while pushing. This means not to stop breathing.
2b. Leave that and do this fast.
Listen so [you] do not lift off the floor. Don't lift, but increase the speed.
Leave this and extend the arms downward, on either side of the body. Lengthen the legs,
of course. [Rest.]
Pay attention to what [you] feel differently from a minute ago.
3. Bend the left leg. Place the left foot standing on the floor. Extend the right arm
above the head, but not too close to the head . . . next to the shoulder and up. Now, with
the left leg — push with it and pull with it. Make light movements back and forth many
times.
Just pay attention to the difference between this side and the previous one.
3a. And now, accentuate [the movement] at the end of each push upward.
Accentuate upwards.
Breathe lightly and easily.
With this push — pay attention that the right shoulder blade stays glued to the floor so the
push changes the relationship of the different parts of the body. Do not lift off the floor. The
body should remain glued to the floor while pushing. Do not lift it.
The right leg should not be doing anything. Do not pull the floor with the right leg.
3b. And now, increase the speed and do [the movement] back and forth, back and
forth.
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4. Spread the legs, long as they are. Now, with the heels — pull the floor and push it
with the h e e l . . . back and forth, back and forth.
4a. With the hands — help with the palms on the floor, on either side of the body.
Make the same movement as the heels — back and forth, back and forth.
[It is] one movement. Do not use the abdominal muscles either to push or to pull. Move the
body with the contact of the heels on the floor . . . back and forth, back and forth.
Of course, the hands — when they push, they cannot slide on the floor. They stay in one
place. The palms are glued to the floor, and so are the elbows.
4b. Now, with the help of the heels and with the help of the hands — move the
body back and forth, back and forth.
4c. Now, make an accent on the movement upward, in the direction of the head.
Help with the hands.
Leave this. [Rest.]
5. Place the feet standing on the floor, spread. Lift the pelvis in the air. The two
hands [are] on either side of the body. Now, try the same thing. Move the body up and
down.
That means in the direction of the head and back. Push. Help with the hands. Hold the pelvis
in the air. Listen not to lift and lower the pelvis, but push the pelvis with the legs; so it pushes
the spine toward [the area] between the shoulder blades; so it lengthens the neck. The neck
will come out from between the shoulder blades.
The shoulder blades will be pulled downward by the movement. The pelvis is lifted in the air
the whole time. The pelvis is in the air.
5a. Now, make an accent on the movement upward.

[Push up] so [you] can feel that the whole neck comes out from between the shoulders and
becomes long. The shoulder blades come down. They are pulled downward like straps.
Listen so the movement will be equal in the two legs. If the body slides on the floor, it
signifies that the shoulders are strained and the chest is strained. They should not slide on the
floor. There should not be any inclination to slide.
Leave this. [Rest.]
6. Place only the right leg [foot]1 standing. Extend the left arm and roll the body to
the left. Place the left ear on the left arm. Listen so the right leg stands solidly and the
knee [is] in the air. Now, with the leg push the pelvis upward as before.
1
etc. Through usage the words become interchangeable with the meaning being derived from the context.
Dr. Feldenkrais almost always follows this custom and uses the generic words. The specific reference is in
brackets.]
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Pay attention to how the head moves on the arm.
6a. Now, lift the head with the right arm so [the head] will rise up a bit more] at
the end of the movement.
With the right hand — [hold] from above the head. Place the hand so the fingers of the right
hand will come on the left temple. Lift the head at the end of each push.
[You] should pay attention so this movement will be in the leg that is pushing the right hip
upward or is pushing the left side of the lower back to the floor. With each movement, lift the
head while pushing upward. Gradually reduce tensions and make the movement back and
forth, back and forth, back and forth . . . not powerfully, just back and forth.
Listen so there will be a movement of lifting the head. That means the ear will move away
from the arm. The body does not erect backward, but rather lift the head simply . . . at the end
of each movement, at the end of the push. Slowly bring the ear [right ear] in contact with the
right shoulder. It will happen by itself if [you] make light movements.
Lie completely on the side.
6b. Do the movement back and forth, back and forth quickly . . . without placing
an accent on lifting the head .. . back and forth, back and forth.
The head should go up and down, up and down. [It] goes up and down with each movement
of the leg. It should match the push.
It is important to notice that the left side of the chest stays on the floor and the spine comes
up. It softens all the ribs on the left side. [It softens] the joints of the ribs at the spine and at
the sternum.
6c. And now, accentuate the lifting. Lift the head at the end of every push.
Let air come out of the lungs while lifting.
Lift it easier each time. Listen that it will be lifting and not turning the body. Listen so it will
be lifting on the side. That means from the left arm toward the right shoulder. It is not rolling
the body from the side to the back.
Pay attention to the difference between the right side and the left [side].
7. Place the left foot standing. Extend the right arm [above the head]. Lie on the
right side with the right ear on the right arm. First, begin with light pushes of the leg
back and forth, back and forth.
Listen so the left hip will move relative to the floor, so it will go up and down. It will go up,
in the direction of the head, and then go down. With the leg pushing it is possible to notice
that the hip clearly moves.
7a. And now, catch the head with the left hand [from above the head, near the
right temple]. With each movement, with each push, lift the head a little bit.
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[Gradually] change over and make fast movements without any accent. . . back and
forth, back and forth.
Breathe so breathing will not be connected to the movement. In other words, air will come in
and go out in a previously known rhythm without any relationship to the pushing.
7b. And now, place an accent on each push upward.
With each push, listen to how [you] lift the head at the end of each push. [Listen] so the ribs
stay on the floor, so the spine can be pushed in the direction of the head. This softens all the
joints of the ribs in the spine. Listen so the left ear will reach the left shoulder while [you]
push.
Let air come out of the lungs while pushing.

8. Put the two feet standing on the floor. Cross the right leg above the left. Turn the
face to the right. Place the left hand behind the right ear, on the floor. And now, push
upward with the left leg. Lift the head from the floor while pushing, at the end of the
push.
Of course the face is to the right. The face is turned to the right. The lifting of the arm should
help the head bend in this direction. Especially listen to the breathing. Make the movement
light.
First, do these movements gradually. Lift the head at the end of a push .. . without force until
[you] are able to organize it so it will go back and forth quickly. The movement of the head
will be small and match the speed of the push from the leg. The movement [is done] as if
everything lying on the floor is lying on the floor. [Nothing lifts intentionally.] The
movement gets the spine to slide on the meat that is lying on the floor.
Hold the right hand on the floor so the push gets the right shoulder and shoulder blade to go
down with every movement. . . down relative to the body. In other words, the head goes up
and goes out from between the shoulders. The right shoulder comes out more than the left
one.
Leave this. [Rest.]
9. [Lie on the back.] Bend the knees and place the feet standing on the floor. Cross
the left leg over the right. Turn the face to the left. Put the right hand behind the left ear.
The left palm [is] on the floor. Once again, slowly push. Push slowly until it will be
possible to direct the lifting of the head at the end of the push.
9a. The moment [you] begin to feel it going comfortably [or] that the head lifts at
the end of the push — do this a bit faster. Lift the head with light movements
coordinated to the push of the leg.
Listen to how the left shoulder blade stays glued to the floor and the push moves the spine
relative to the shoulder blade and the left clavicle. It softens the upper ribs of the chest and
makes their joints suppler. [This also happens] at the sternum, the shoulder blade behind, and
the spine behind.
1538

10. Roll onto the stomach, please. Spread [the legs]. Bend the feet so it will be
possible to lean the toes on the floor and push the floor with the toes. Bend the feet [the
ankles] so [you] can push the floor with them. Place the two hands standing next to the
chest on either side of the body so the hands could help. Lift the head a bit from the
floor. And now, push the spine upward — both with the help of the hands and with the
feet — back and forth, back and forth, back and forth.
Now, the stomach and the floating ribs stay on the floor. Lift the head only a bit, only so the
floor will not rub the head and nose.
Now do these movements many times. Help both with the hands and the legs, simultaneously
. . . back and forth. The legs are spread. Pay attention. In the beginning the body makes a
peculiar movement because it does not know how to free the muscles in the ribs, behind in the
back — muscles it always strains in standing.
Leave this and rest. Stay like this on the stomach.
11. [Remain on the stomach.] Extend the left arm above the head, straight up. Place
the left ear on the arm. Now, extend the toes of the left foot backward and push the body
in the direction of the left arm. [Push] back and forth with the help of the right foot, the
toes of the right foot, and with the right hand that is standing on the floor next to the
chest.
[Push] only with the right leg and the help of the right hand . . . back and forth, back and
forth.
Pay attention to place the head on the arm, the ear on the arm. Spread the legs so there will be
a push from the side. The armpit should flatten to the floor, the left armpit of course. It pulls
those ribs downward, as if someone is pressing on the ribs.
Pay attention that the left foot does not work, only the right. Correct the right foot. Bend it
more so the knee will come off the floor and standing on the toes becomes clearer.
11a. And now, with the right hand, lift the head from the floor with each push.
Make an accent during each push. Lift the head with the right hand . . . the head. Of
course, catch the left temple from above the head. The right elbow [is] in the air.
With each push of the leg, lift the head at the end of the push. It is difficult to organize so it
really is good, but do not rush. Of course, almost the whole body is lying down, with the head
[resting] on the arm. This means that it [the body] must be a bit on its side. The pelvis is not
completely on its side, but the shoulders [are] on the side, and so is the head. The pelvis is not
on the side. Lift the head at the end of the push.
1 lb. Organize so it becomes possible to do this fast.

That means not to lift using large movements, but with close coordination of the movements
of the body
Leave this. [Rest for a moment.]
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12. [Lie on the stomach again.] Extend the toes of the right foot. Bend the toes of the
left foot. Extend the right arm and place the right ear on the arm. The left hand is next to
the chest, standing. Now, try to push with the left leg up, up, up. Up, up . . . back and
forth, back and forth.
Lift the left knee from the floor so it will be possible to lean clearly on the toes of the left
[foot]. The heel [is] in the air. Like this, push back and forth, back and forth.
12a. It will begin to be comfortable. Lift the head with the left hand. With the left
hand, from above, take the right temple. At the end of each push, lift the head. Lift
the head at the end of each push. Slowly organize so it becomes possible to do this
quickly and easily. With fast movements — lift the head only a little bit.

Pay attention to the new contact of the body with the floor. [Pay attention] to the breathing, to
the movement of the chest, to the sternum, the clavicles, and to the ribs around. Pay attention
to how the breath becomes quiet. The body breathes without exaggerated movements of the
chest or belly. It organizes simply.
13. [Remain on the back.] Put the two feet on the floor. With both hands, hold the
hair above the ears. Hold the hair just above the ears. Now, with the legs, push as
before. Lift the head a tiny bit from the floor. Now, with each push — help lift the head
a tiny bit from the floor — with the hands. With the hands, help lengthen the head. Lift
it a bit more, a touch more.
While pushing with the legs — pull the head so it will be possible to notice that [you] are
pulling the whole spine. At the end of the movement, the head must lift a bit more. During
the pull — it [the head] lifts a bit more than before.
The head goes down when the legs go a bit down. While pushing, it goes up. The feeling is
that the chest lies on the floor and the spine moves through the chest. [It moves through the
chest] so it can lift the head. In the beginning, the push of the legs goes directly to the pelvis.
Then, it transfers to the spine and not to the chest. [From the spine] the force moves directly
to the vertebrae of the neck and to the head.
13a. Try to accentuate this movement. Do this movement five, ten times with
accentuation.
Pull the head while pushing [with the legs] and lift it a little bit. Pay attention that [you] are
enabling the spine to move, to follow the head through the chest.
Leave this and lie quietly. [Lie on the back.] Close the eyes. Slowly, slowly get all the
air out of the lungs . . . many times.
Get air out slowly, slowly without powerful movements of the chest. . . gradually, with light
movements . . . slowly, slowly. Expel air and wait for it to come in. Once again, with an
open mouth, expel all the air from the lungs. Each time [do it] a little more simply, more
smoothly, and more comfortably.
(End of lesson)
1540
Notes
1541
#225: Standing on the knees
ATM Lesson #225: Standing on the knees

1. Please stand on the knees. Place the two hands, the two palms, on floor. Try to sit
back on the heels, without lifting the hands from the floor. Simply sit backward.
While sitting backward, pay attention. Place the hands at the distance of the body from the
knees. [TN: The hands are placed exactly at the length of the torso and pelvis when you are
standing on the hands and knees.]
la. Lower the head while sitting backward.
That means to lower it to the floor and round the back. Then, when lifting the pelvis from the
floor — erect — lift the head and make an arch in the back.
lb. Spread the legs, the knees, a lot. Spread the knees as much as [you] can.
Lean on the hands. Now, turn the right lower leg, with the foot between the knees.
Only the lower leg so it will be possible to go down to the floor with the sole of the
right foot touching the left knee, from inside . . .
Please continue slowly. Like this, move the whole right lower leg. Move it until the sole [of
the right foot] will touch the inside of the left knee. Slowly it will be possible to sit backward
like this.
Lower the head while sitting; then, the pelvis will go down to the floor with greater ease.
lc. When coming up — of course it is possible to take the leg back to place.
Bring the left one in place. Do it like this — once with the right [lower leg] and once
with the left [lower leg].
The knees are wide apart. Otherwise, there isn't any space for the lower leg. There isn't any
space for the leg. The closer the leg [foot] comes to the knee, the easier it is to sit.
Id. Now, continue and while sitting — change over the two legs using one
movement. Take one in and the other one out.
Do this, but don't fall. Lower the head and soften the body. Go down comfortably.
[TN: Switch the two legs as you come up, and then go down to sit.]
2. Return to Standing on the knees. [TN: The hands are standing on the floor as before.] This
time lift the right knee and cross it behind the left [knee]. The two knees will stand on
the floor, but the [right] knee [is] behind the left. Spread the feet. This means to distance
the feet one from the other. Slowly, slowly try to sit backward.
Of course, the left knee will lift a bit from the floor. Allow this.
1542
Do not go down to sit in one go . . . slowly, many times. Do [this movement] slowly. Slide
the hands on the floor until it will be comfortable to do. Do it a few times like this. Soften
the head. Lower the head. Soften the chest. Then, it will improve quickly.
When lifting [the pelvis] to return to standing on the knees — extend the arms forward. Slide
the hands forward. Then, it will be easier to get up. While going down — slide the hands
backward and lower the head. Do not lift the hands from the floor.
2a. And now, spread the feet a bit more. While sitting like this, try to shift the
pelvis once closer to the right leg [foot] — or, if possible, on the right leg. [Shift]
once in the middle and once toward the left leg. This means to move clearly so the
pelvis will shift once to the right, once to the middle, and once to the left.
3. Return to the knees and cross the left knee behind the right. Move the left knee
behind the right knee, on the floor. Spread the feet. Move them away one from the other.
Now, slowly, slowly try to go down once in the middle, once to the right heel, and once
to the left heel. Try all three possibilities.
Turn the pelvis once more to the right, once more to the left, and once more to the middle.
4. [Return to the knees] and cross the right knee behind the left. Slowly sit between
the legs.
4a. [Remain sitting between the legs.] And now, with the right hand — catch the
toes of the left foot, from above. With the right hand — the toes of the left foot.
With the left hand — [catch] the toes of the right foot. Like this, roll onto the back.
This means to catch exactly, exactly this leg . . . [the foot that is on the right side, which is the
left one]. [Hold it] from above. The right hand [holds] the toes of the left foot.
Roll on the back. Pay attention to what happens. The leg straightens.
Now, if with the left hand [you] pull the right leg downward and move the knee away from
the head . . . [incomplete sentence]. First [distance] the knee in the direction of the floor.
4b. Remain lying and cross the legs like this [again]. This means to lower the
right leg [to the floor] first. And, after that, [lower] the left leg that is being held [by
the right hand].
Lie on the back. Lie on the back. Do this while lying.
This means to pull the right leg with the left hand. The right knee goes down to the floor first;
and then, the left. The knees will cross in the air. Pay attention. Pay attention to each word.
Pay attention to what to do first. If not, it will not happen.
With the left hand — pull the right leg so the right knee will go closer to the floor. Only then,
[do you] pull the left leg with the right hand. Move it away from the face also. The knee
[moves away from the face]. Then, the knees cross in the air. Do this many times. With the
1543
left hand — pull the right leg. First, place the right knee on the floor. Afterwards, pull [the
left knee and move it down toward the floor].
First, place the right knee. Place the knee. Afterwards, pull the left leg with the right hand.
Then, the knees will cross as they did when we stood on the knees. Do this many times, until
it will be easy to do, until it will be simple.
Actually it is quite simple. The whole trick is to pull the right leg with the left hand so the
right knee goes down to the floor first. Without that, nothing will come out of this.
5. Again, stand on the knees. Cross the left leg behind the right. Go down. Sit.
Catch the two feet with the two hands. Lie on the floor, on the back. And now, do the
same thing — straighten the legs in the air. Of course, this time [you] pull the left knee
to the floor first. Then, it will be possible to cross the right leg also. Then, the two knees
cross exactly as before when sitting.
The left knee first to the floor . . . the left knee first... pull it with the right hand. Pull the left
foot until the left knee will go down first.
That is very good.
[Rest for a minute on the back.]

6. [Remain on the back.] And now, lift the two legs into the air. Help with the hands.
Change over the legs. That means to bring the left leg in front of the right. Leave the
hands . . . [let go of the feet] and move the left leg in front of the right. Once again, go
with the right knee first to the floor. Open the knees and cross them. Lift the legs and
leave them. Now, bring the [right] leg in front of the left... in the air. Change over the
legs with each movement.
Each time, another knee goes down to the floor first. Lift the legs and change over [the
crossing]. Pay attention to which knee should go to the floor first. Change over the crossing
and it should become simple to do. [Do this] in one movement. Lift the two legs high into
the air. Catch the feet. Now, each time [you] go down, the lower knees [goes] first. Then, it
will be possible to cross the legs easily. Change over the legs and go down with the lower leg
first. Then, [the legs] cross by themselves.
Go down to the floor, not to the side . . . in front, toward the floor, with the lower knee first.
Lift the feet high, into the air. Catch the feet with the two hands while they [the feet] are
crossed. Now, take one knee down and then the other.
6a. Now, do this in one simple fast movement.
7. Come back to the knees please. Now, try to cross the right knee behind the left.
Spread the feet well and sit backward. Hold the two feet as we did while lying on the
back. Now, like this, lie on the floor . . . [lie on the back]. Lift the legs into the air. Take
them down to the floor and return to the same sitting position. Return to the same
position.
1544
If [you] lower the knee first, it will go by itself. It is not difficult if [you] do the same
movement we did until now. The body cannot do it if [you] do something different all of a
sudden.
Pay attention to which knee needs to be lowered toward the floor first so the knees can cross.
Pay attention. It should return to exactly the same position with the knees crossed. It will
never go down if [you] do not lower the bottom knee first. Something else will happen, but
not what we did before. The knees will not cross if [you] do not go down to the floor with the
lower knee first.
Leave this. [Rest.]
8. Stand on the knees. Cross the other knee behind. Sit between the legs. Hold the
two feet with the two hands. Now, pay attention. The left knee is the lower one. After
[you] get on the back, [you] must return the left knee to the floor first if [you] want to
return to sitting. Otherwise, the legs will not cross. Please roll on the back and try this a
few times.
9. Please stand on the knees once again. This time, try the following. Cross the right
leg behind the left. Now, return the right leg to its place. Now, cross the left leg behind,
and then return it to place. Continue making this crossing once with the right leg and
once with the left leg until it becomes a very simple movement.
10. Return to standing on the knees. Pay attention. Lift the right leg, the right knee,
from the floor. Bring the right foot between the left hand and the left knee . . . from in
front so the knees will cross.
It is necessary to lift the right hand [from the floor] to do this movement easily. Soften the
head and neck. Do this movement many times, back and forth. Like this, bring the right leg
through. Lift the right hand until the body will soften and it is possible to do this without
lifting the hand.
[Move] very lightly. Lift the hand as long as it is not comfortable. [You] will able to do this
without lifting the hand to the extent that the back, the chest, the breathing, and the head
soften.
10a. Make a fast movement.
Lift the right hip up high. Then it is easy to bring the leg out. It is easy to take the leg out if
[you] lift the right hip high up and make a clear movement in the hip. It is easy to bring the
leg through if [you] first lift the right hip up high.
Rest for a moment. Lie on the back and rest.
11. Return to the knees. [And now, do the other side.]
Pay attention to place the hands standing in a comfortable place so it becomes possible to do
this easily. Now, the left leg, the left hip — lift the knee. Bring it in one movement.
1545
Lift the left hand if it makes this easier. Stop lifting the hand only when it truly starts being
simple to bring the leg through and take it out; only then. Make a clear movement in the
pelvis. Then, this will be very easy to do.
11a. Now, as you are standing in place — try to bring the right leg in and take it
out. Bring it in [crossing it in front of the left one] and take it out. Now, bring the
left one in and take it out. Make this movement lightly, simply, and fast.
12. Return on the knees. Place the two hands standing. Now, begin with the left leg.
Move it like this . . . [crossing it in front of the right leg]. Now, take the right leg out,
from behind, and bring it forward. Then, it is possible to advance, walking forward.
Make a clear movement of the pelvis and let the hands move forward.
12a. Now, stay in one place. To return — cross the legs from behind. Do [this
movement] with the knees crossing behind. Take one leg out and cross the knee
from behind. You will move backward if you cross from behind.
Lift the pelvis simply. Pay attention to small children when they reverse like this.
13. [Remain on the back.] Lift the legs. With the right hand — catch the left foot,
from above. With the left hand — catch the right foot. Now, each one, depending on the
way he is lying, lowers the bottom leg to the floor with a swing and sits. The legs should
cross.
First, lower the bottom leg to the floor. Then, it will cross. Sit. While sitting, pull
the legs backward with the two hands. Sit and erect the back. Sit like this twenty, thirty
times.
13a. While sitting — lower the head to the floor, toward the knees if possible. Do
this many times. Correct the legs a little each time. Pull the feet backward.
With every few movements, you will see that it becomes easier.
Sit. Sit. Do not lift the bottom from the floor, only lower the head forward. Lower the chest
and whole back forward.
13b. Now, roll over onto the back. Change over the legs. That means the one that
was behind is now in front, on top. Now, of course, the other knee goes down to the
floor first. Listen to the lower knee on the floor and sit. Sit.
The hands hold the feet from above. They pull the feet backward. Lower the head. Lower
the back. Do this many times until it becomes comfortable to do. While erecting, try to arch
the back if possible. That means to be truly erect. See, many can do this now.
1546
14. Return to sitting. Place the right knee below and the left [one] on top. Bend the
legs like this. Place the hands behind. Cross [the legs]. Now, leave the left hand. With
the left hand — catch the head, from above. Try to tilt the head right and left.
Pay attention that it moves exactly right and left. Make a movement with the whole back and
spine. The whole spine will help move right and left. This means to make a soft movement
with the whole spine. Pay attention that it will be exactly to the left, not forward . . . to the
left, to the left. The left hand is above the head. [Move] the head left and right.
14a. Change over the hands. Change the legs.
Pay attention to how easy to do it has become.
14b. Now, once again, with the right hand — take the head and tilt it right and left.
Help with the shoulders, the chest, and the whole back. Bend. That means the right ear goes
to the right shoulder and the left ear to the left shoulder.
14c. Once again, change over the hands.
Leave this. [Rest.]
15. [Go back to the position you just did.] Pull the two feet into a better position. Lift
the two arms above the head and like this, try to go down — with the hands, with the
head — to the floor many times.
While lifting the hands, erect the back and make an arch in it. That means the eyes look at the
hands.
15a. Now, slowly, while the hands are up — try to change the legs over.
That is excellent. A few are doing this beautifully.
Of course, help place the legs well. Slowly make a few bends like this. Breathe freely.
15b. Change over the legs.

That is excellent.
Lie on the back, please.

Pay attention to what [you] feel in the pelvis and back that is different from the beginning of
the lesson.
Roll on the side and get up to standing. Walk around.
Pay attention if [you] feel different in the pelvis and legs than before the lesson.
(End of lesson)
The Feldenkrais Method®
Awareness Through Movement® Lessons
Dr. Moshe Feldenkrais

at
Alexander Yanai
Volume Five, Part B
Lessons #226 - 250
Translated by Anat Baniel

Edited by Ellen Soloway
© Copyright December 1997

All rights reserved by and to the International Feldenkrais® Federation, Paris, France in cooperation
with The Feldenkrais Institute, Tel Aviv, Israel.
© Copyright Decembre 1997

Tous droits d'adaptation, de traduction et de reproduction reserves par et pour lTnternational
Feldenkrais Federation, 30 rue Monsieur le Prince, 75006 Paris, France
This project is dedicated to
the memory of Dr. Moshe Feldenkrais
•1904-1984*
J_ he International Feldenkrais Federation wishes to acknowledge Michel

Silice-Feldenkrais, on behalf of The Feldenkrais Institute for his help and
consideration.
J_ he members of the International Feldenkrais community extend a

special thanks to Franqois Combeau, former President; Cliff Smyth,
President; and the Board of Directors of the International Feldenkrais
Federation for making this project possible.
Introduction
From the early 1950's to late 1970's, Moshe Feldenkrais taught eight (8) weekly public
Awareness Through Movement classes in Tel Aviv. The street where these classes took
place was named after Alexander Yanai, and this collection of lessons have taken on the
same name.
Moshe taught in Hebrew and he recorded his lessons. Once Moshe created a new lesson,
he taught it to one of the Alexander Yanai groups and recorded it. Then he used the
recorded lesson to teach the following group. If he thought any changes were necessary,
he re-recorded the lesson over the previous one and then used it to teach the next group.
He continued this process until he felt he had the lesson exactly as he wanted it. Over a
period of 25 years, Moshe recorded close to 600 ATM lessons in this manner and covered
an astounding range of possible human functions. He considered every lesson a
masterpiece that stands in its own right. Making these lessons available to the community
of Feldenkrais practitioners/teachers is a monumental event.
For years, the tapes of these lessons lay in the archives of the Feldenkrais Institute in Tel
Aviv. The lessons have, to some extent, found their way into Feldenkrais Trainings, from
the notes of those students - later to become trainers - who were students of Moshe during
those years.
Although the rights to publication of the Alexander Yanai lessons have been much sought
after for years, Michel Silice-Feldenkrais, Moshe's nephew and Director of the
Feldenkrais Institute, Tel Aviv, has only recently given his approval to their publication.
He has chosen the International Feldenkrais Federation (IFF) for this task to insure that
these unique documents will be available worldwide to all practitioners at a reasonable cost.
With AnatBaniel as translator for this series, the IFF has found an experienced trainer and
close associate of Moshe, to guarantee not only accurate translation but the benefits of
Anat's own lively sense of language as well.
The printed format of the lessons is designed to enable the reader to distinguish easily
between basic movements, their variation and elaboration, and comments. This gives the
practitioner an opportunity to scan the lessons quickly and obtain an overview of their
content. The timing of these lessons is important. All of the ATM's were taught within a
one-hour framework, and are therefore ideal for presentation in public classes and
workshops. Though some of these lessons may seem difficult, the purpose of doing them
is for information and learning, not achieving and accomplishing specific movements.
This project is managed by the IFF through the generosity of Michel Silice-Feldenkrais and
The Feldenkrais Institute in Tel Aviv, Israel. Our appreciation is given to all those who
have helped bring these lessons into the hands of Feldenkrais practitioners and teachers
around the world.
February 1, 1995
Translator's Note to the Reader Regarding Use of Materials:
After the first volumes of lessons were published, we received comments from a
number of teachers. Everyone was delighted with the materials. Nonetheless, some
expressed occasional difficulty with the use of the materials in archival form, while
others felt unsure as to what Moshe meant in his instructions. Long ago, I discovered
when a lesson and the learning it brings about are sufficiently novel and unfamiliar, it
may seem as if "something is wrong here" or "this doesn't make sense." For many, a way
to resolve this kind of confusion is to do the lesson themselves and to do it more than
once, if necessary. I have not yet found a mistake in either the concept or the dynamic of
Moshe's lessons. However, these are "live" lessons, and there are occasional mistakes in
the instructions, especially between right and left, which Moshe corrects later in the
lesson. Often, there are run-on or incomplete sentences, occasional demonstrations for
the class, and direct feedback to a specific student. This can make it difficult to follow a
lesson in its transcribed form.
Nancy Schumacher (who is overseeing the translation project), Ellen Soloway

(who is the transcriber/editor), Marcy Lindheimer (who shared feedback from many
teachers), and I conferred to discuss the issue. Everyone involved reaffirmed their
commitment to create an archival translation that will be a lasting record of Moshe's
original teaching. Therefore, the text is presented in its original form as specified by the
Feldenkrais Institute. At the same time, we wanted to facilitate the use of the materials
by all present and future Feldenkrais teachers, who will have the immeasurable benefit of
knowing these lessons and teaching them to their students. The solution we chose was to
introduce the "translator's notes." I provide an explanatory comment when a sentence is
incomplete, when Moshe says "right" and later corrects it to "left," when an instruction is
partially given, etc. Simple corrections or clarifications in wording, which do not step out
of the narrative, are in brackets. More extensive comments that act as footnotes to the
narrative, are in brackets and notated by "TN," which means "translator's notes." This
allows you, the reader, the freedom to use these comments or to ignore them.
Sincerely,
Anat Baniel
Table of Contents for Volume Five, Part B
ATM #226. Placing the hand on top of the head, in sitting P. 1547
ATM #227. Swinging bent legs to strengthen K ferm or

Lengthening the erecting muscles [The extensors] P. 1553
[Note: This title is an exact literal translation from Hebrew]
ATM #228. On the knees, place the head on a handkerchief

[Laying the head on the floor] P. 1559
ATM #229. On the back, diagonals and parallels knee-elbow;

Soften ribs and enable vertebral movement and breathing P. 1567
ATM #230. Self hug — the arms rolling the upper and lower girdle,
on the back and abdomen P. 1573
ATM #231. Bringing the knee to the face in an arc P. 1581
ATM #232. Minimal movements; lying on the side; begin the movements in imagination...?. 1589
ATM #233. With the legs joined lying on the floor P. 1597
ATM #234. Standing backward, part 1 P. 1605
ATM #235. Standing (Shaking in the heels) P. 1613
ATM #236. Rotation on an axis P. 1621
ATM #237. Lengthening the arms and legs with examination P. 1629
ATM #238. Standing backward, part 2 P. 1639
ATM #239. Head and shoulders in opposing movements P. 1647
ATM #240. Twisting the pelvis with a long arm P. 1655
ATM #241. Getting to know the hip joints P. 1661
ATM #242. Turning on aside axis P. 1667
ATM #243. Walking P. 1675
ATM #244. Heels and toes in circles [Heels and feet in circles, part 1] P. 1683
ATM #245. Heels and feet in circles P. 1689
ATM #246. General coordination P. 1699
ATM #247. On the feet and forearm P. 1705
ATM #248. Pulling the feet sideways P. 1711
ATM #249. Knee pulling the shoulders to sit Indian-style P. 1717
ATM #250. Balance with the knees crossed P. 1723
1547
#226: Placing the hand on top of the head, in sitting
ATM Lesson #226: Placing the hand on top of the head, in sitting
1. Please sit. Place the left leg backward and bend the right leg close to the other
[knee]. Lean the right hand on the floor and put the left hand on top of the head . . . on
top of the head, not behind the head. With light movements, take the head right and left.
Do not turn it, but bend it. Bend the right ear toward the right shoulder and the left ear
toward the left shoulder.
Do not rush. Do many light movements. Do not push the body or do a lot.
Pay attention to the left buttock, to the left hip joint on the floor. Pay attention. This buttock
lifts from the floor while [you] take the head to the left. Allow it to do [this movement].
Make a clear movement with it. The whole spine will help the movement. Lift the buttock
and when [you move] the right ear to the [right] shoulder, lower it back to place. You will see
that slowly, slowly the buttock will make a bigger movement. This means the whole chest
and spine will become more flexible and will enable a larger movement of the head.
It is necessary to pay attention to move exactly to the right, exactly to the left. Do not turn.
2. Sit. Bend the right leg backward. Bring the left leg closer to the body. Lean on
the left hand. Place the right hand on the head. Now, with small movements, tilt the
head right and left. . . with the right ear to the right shoulder and the left ear to the left
shoulder.
Watch that the right buttock will help the head move both to the right and to the left. In the
movement to the right, the buttock goes down and in the movement to the left, the buttock
goes up and helps the body turn [bend].
3. Sit and bend the left leg backward. Bring the right leg close [to your groin]. Lean
on your right elbow [and forearm] on the floor. Return to place the hand on the head, the
left hand on the head. Once again, go down with the right ear to the right shoulder and
the left ear to the left shoulder.
With the movement of the pelvis — watch that the left buttock both comes closer to the floor
as it goes down to the right and comes up from the floor while going up with the head. Pay
attention. Do the movement exactly right and left. Do not turn.
Make a very light movement with the head itself. Do not pull it hard, not to the right and not
to the left. With the movement of the pelvis help the spine and chest to become supple so the
head will be able to move. Then, the movement of the head will be light and the movement of
the back will be light. Then, it [the head] will go down lower and will come up higher by
itself, without the necessity of making a great effort.
Listen to place the hand exactly on the head and not behind the head.
1548
4. Sit and bend the right leg backward. Bring the left leg close [to yourself]. Lean on
the left elbow [and forearm]. Place the right hand on the head. Return to bending the
head right and left.
Help with the pelvis. This means that while going down to the left, the right buttock lifts
from the floor. The right hip joint helps the body to move so the chest and spine can change,
so the head can go down; and the other way around, while the head comes up, the buttock
goes a bit down to the floor, and, through that, enables a larger movement.
5. Sit and bend the right leg backward. Lean on the left hand . . . on the left elbow
[and forearm]. Now, extend the right arm to the ceiling. Bring the left leg closer to the
body, the left leg. And now, with the eyes, look at the right hand. And now, with the
right hand — go down backward. [Turn backward.] Follow it with the eyes. [Move
backward, behind you] only as far as it is possible to see it [the hand] and return.
It is possible to turn the whole chest, the whole back, and everything provided [you] are not
making a great effort with the head. Then, the hand will go down more by itself. Just make
sure not to [lose sight of] the hand. This means to continue watching, following the hand with
the eyes.
5a. Now, like this take the hand as far backward as it goes easily and stay there.
And now, turn the eyes and head to the left. Look to the left with the eyes and head,
without lifting the hand.
Have the hand stay in place. Do the movement of the head many times . . . back to the hand
and look to the left. Turn the head and the eyes to the left. . . and then toward the hand . . .
and then turn the head and eyes to the left. . . many times . . . about ten movements like this.
Each time, look at the hand and return to looking to the left.
5b. And now, try once again taking the hand backward. Follow it with the eyes.
Pay attention if the movement is easier and if [you] turn a bit more than before, and whether
the hand goes down a bit lower.
6. Sit. Place the left leg backward. Bring the right leg closer [to yourself]. Lean on
the right elbow [and forearm]. Lift the left hand to the ceiling. Turn it backward and
follow it with the eyes.
Change the chest, abdomen, and back in such a way that the movement of the hand and head
will be easy and comfortable. Do not try to go backward farther than is comfortable.
6a. Remain with the left hand backward . . . at a comfortable place [you] can
reach. Now, turn the head and eyes to the right some ten times. Look at the hand
each time and then turn the head to the other side.
6b. Now, once again, try following the hand with the eyes.
See if the movement is a bit easier, if it is going a bit further than before.
1549
7. Sit and bend the right leg backward. Bring the left leg closer [to the groin]. Lean
on the left elbow [and forearm]. Turn the face to the ceiling. Look at the ceiling. Put the
right hand behind the head . . . behind the head. Look at the ceiling.
Now, with the help of the hand — try to lift the head. Bend the abdomen and the
back toward the floor so it will be possible for the eyes to see the right knee. Fold.
No. Turn the face to the ceiling when lying on the back. [TN: Dr. Feldenkrais made a
mistake. You are not lying on the back but leaning on the elbows.] Turn the face to the
ceiling. With the right hand, help lift the head so the head can see the right knee easily . . . the
right foot.
Lean on the left elbow. Turn the eyes to the ceiling. And now, bend the body. Look at the
right leg. When [you] are looking at the right leg, you are straining the abdominal muscles.
The right buttock goes a bit to the floor and the whole body bends. The left knee lifts a bit
from the floor.
Do not lift the left elbow from the floor. Just bend the head so the spine can lengthen and the
[back of] the chest can become flexible. [Bend the head] so there will be a fuller movement,
so you] can feel the left knee lifting a bit from the floor at the end of the movement.
8. Sit. Bend the left leg backward. Bring the right one close [to yourself]. Lean on
the right elbow [and forearm]. Now, turn the face to the ceiling. This means the
shoulders and everything turn to the ceiling. The left hand is behind the head. Now,
bend the head in order to see the left knee. Fold the whole body. Enable the pelvis to
turn so it will be possible to fold. Then, the right knee must lift a bit from the floor.
9. Sit. Bend the left leg backward. Bring the right one closer [to yourself]. Lean on
the right elbow [and forearm]. Now, with light movements, lift the left hand in the air.
Do the movement as before — take it down [behind yourself]; but now, together with the
movement of the hand — lift the two knees and move them over to the other side. The
feet stay in place. [You] lean on the right elbow. [Go] as far as it goes and come back.
Stay leaning on the right elbow and lift the [left] hand up. Move the legs, the head, and the
body. Lift the knees and move them over to the other side as long as [you] have control of the
body, and then return. After a few movements [you] will find that the knees move over to the
other side easily if [you] do [this movement] slowly. Do not strain. It is not important if it is
not going over [to the other side].
The two feet stand on the floor. Move the knees over while the hand is to the other side, and
return.
The left arm is in the air. Do not fall on the floor. There isn't any need to go until [you] fall.
Move the two knees over as far as they go and come back.
1550
10. Sit. Bend the right leg backward and the left leg close [to yourself]. Lean on the
left elbow [and forearm]. Lift the right arm in the air. Now, turn it backward and
[simultaneously] with it — lift the two knees and move them over to the other side . . . as
far as the knees will go and return.
Slowly, slowly each rib moves a tiny bit and each vertebra moves a tiny bit if [you] do [this
movement] slowly, if [you] enable the body to twist and turn like this, and if you empty the
chest of air while moving. After a few movements there is a big difference. That is all that is
necessary and that is all that is possible to do.
Do not lie on the back. Stay leaning on the elbow [and forearm]. [The other hand] goes
backward. Follow it with the eyes. [Move] the two knees only [the amount] that is
comfortable to do, and not more. If [you] do more, [you] fall, hurt, and nothing happens
anyway.
11. Sit and bend the left leg backward. Bring the right one closer [to yourself]. Lean
on the right elbow [and forearm] on the floor. Now, get hold of the chin with the left
hand. Lift the left elbow to the ceiling. Now, with the eyes, follow the elbow as it is
moving backward.
This means to turn the whole body like this .. . with the whole chest, with everything. [Turn]
until [you] feel that the legs, the knees, begin helping.
Lift the elbow in the air. Lift the elbow to the ceiling . . . in the air. Turn the chin, with the
back. Help with the back. Help with the pelvis until [you] feel the knees starting to lift off
the floor. It is possible to lift them a tiny bit and return. Organize the body so that the effort
in it will be smaller each time, so there won't be a need to lift the knees because the body truly
has twisted. In other words, do not make [the movement] with force. Do not try. Do it
simply. Just follow this elbow with the eyes until [you] feel that you have to or want to lift
the knees, that it goes a bit further. This means to twist the whole body, not only the head.
[Twist] until [you] feel the two knees trying to lift off the floor.
Lie on the back. Rest for a moment.

12. Sit and bend the right leg backward. Bring the left one closer [to yourself]. Lean
on the left elbow [and forearm]. Catch the chin with the right hand. Lift the right elbow
to the ceiling. Lean on the left elbow. And now, with light movements — follow the
right elbow with the eyes . . . as it is moving backward.
Organize the body so it will be possible to help it turn in the pelvis. That means the knees
leave the floor a bit at the end of the movement and the body twists a bit more to the right.
Come back. Come back.
Each time, make a lighter and simpler movement. Help with the pelvis until [you] feel the
knees, the two knees trying to leave the floor.

13. Sit. Place the left leg backward and bring the right one closer [to yourself]. Now,
try to lean on the left hand, of course on the left side behind the leg. Place the right hand
on the head. Now, in this position, try to tilt the head right and left.
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Here also, help with the back. Help with the knees. Lean on the left hand. It is difficult. Do
movements with the whole back in order for the head to make a light movement. Help with
the shoulders. Help with the pelvis. Help with the chest. Pay attention. Do not strain.
13a. Now, lean on the right hand. Take the head with the left hand. Do the same
thing and see the difference.
In a flexible body there is hardly any difference whether [you] lean on one hand or the other.
We want to arrive at this.
Lie on the back. [Rest.]
14. Sit. Bend the right leg backward. Bring the left one close. Lean on the right hand.
Pay attention to the difference from one side to the other. With most people, it is different.
On one side it can be so difficult that it is almost impossible.
14a. Now, place the left hand on the head. Try to soften the pelvis, the chest, and
the body so it will be possible to move the head right and left.
It is not important how much; just help with the hips, pelvis, and chest so the whole body will
move, not just the head.
14b. Now, lean on the left hand and try to do the same thing.
Also, help with the whole back. Pay attention to where it has become comfortable now.
14c. Change the hands once again. Place the right hand.
Try to have the same lightness, the same simplicity of movement. You will see that it is not a
question of the head, but rather of the hips, hip joints, and the chest. [See] if they are moving
a bit more than before, if it has become easier to do than before.
Slowly get up to standing and walk about.

Pay attention if [you] feel something different in the pelvis, shoulders, chest, and breathing
while standing.
(End of lesson)
1552
Notes
1553
#227: Swinging bent legs to strengthen K ferm or Lengthening the erecting muscles [the extensors]
ATM Lesson #227: Swinging bent legs to strengthen K ferm1 or

Lengthening the erecting muscles [the extensors]
1. [Lie on the back with the legs slightly bent.] Lift the legs bent in the air. Now,
with light movements, spread the legs. Spread [the feet] in the direction of the shoulders,
on either side. Bend the knees each time and throw the legs lightly to the two sides. At
this moment, the head is on the floor. The head lies quietly on the floor.
Please rest for a moment.
2. Return to doing exactly the same thing; just this time, each time [you] lift the legs,
lift the head. With each swing of the legs, lift the head . .. not powerfully, not forcefully.
Lower the head to the floor and [lower] the legs.
With one movement, lift both with a swing of the legs . . . not forcefully. [Lift] the head and
legs together. The essence is to swing the legs and the head — lift it together.
3. Please sit. Place the hands in front. Extend the arms forward. With the whole
body, with the legs, with everything, [go] backward. Let the legs come up until [you] are
balanced [with the legs in the air]. The arms are above the head on the floor.
Do this many times until it will become comfortable to do. It is easy to do if you hold the
hands close to the legs. Do not do [this movement] with force . . . slowly . . . many times,
simply.
Please rest for a moment. Lie on the back and rest.
4. [Remain on the back.] Like this, hold the two arms on either side of the body.
Now, swing the legs and come up [to sit], leaving the arms [hands]2 on the floor. Do
[this] many times until [you] will be able to balance [yourself] like this.
[Sit up] with the legs spread . . . with the legs spread and b e n t . . . on the floor, bent. . . not
straight. Do [this] many times until it will be easy to do.
Press the floor with the two hands. Pay attention that [you] press with both hands and not just
one.
1
[TN: I do not know what "K ferm" refers to or what it means. This is exactly how Dr. Feldenkrais
labeled the original reel-to-reel audio tape.]
2
Hebrew has different words for hand, arm, and forearm or for foot, shin, calf, and thigh. Colloquially a
generic word is used for hand or arm and another generic word is used for foot, knee, leg, etc. Through
custom and general use the words became interchangeable. The specific meaning was derived from the
context. Almost always Dr. Feldenkrais follows this custom and uses generic words. The specific
reference is indicated in brackets.
1554

5. Put the right leg bent, standing on the floor. The left leg [is] free in order to swing
it. Continue doing the same thing. The swing is done with the left leg.
The left leg . . . the right leg stays behind . . . many times. Make a swing. The right leg also
lifts, but it always stays behind . . . [lags behind]. The left leg [moves or swings] first. Help
with the hands. Help with everything. The left leg goes to the floor first if possible. In any
event, it goes up first and the right one lags behind, bent. See if it is possible to help with it
[the right leg]. [Help by] pushing the floor with the right leg. Then, it becomes easy [to do].
Let air come out of the lungs and fold the chest, from in front. Then, it will stop going back
to the floor.
Rest for a moment.
6. Change over the legs. This means to push the floor with the left leg and [swing]
with the right leg first.
The left [leg] stays behind, bent. Only the right one comes up. Push the floor with the left
leg.
Leave this. [Rest.]
7. Try once again with the two legs together.

See if it became easier to do.
Please lie quietly for a moment.

8. Put the right leg standing and lift the left one in the air. From between the legs —
put the left hand on the inside of [the arch of the left foot]. From between the legs, place
the left hand on the arch of the foot. In this position, with the knee outside, do small
movements like this slowly, slowly until it will be possible to straighten the knee. Of
course, help with the right leg on the floor. Do the movement many times.
Place the palm of the hand, with all the fingers, on the arch so the fingers will go past the foot
. . . [past the arch]. It will be possible to see them on the other side of the foot.
[Do this movement] not powerfully, many times. Help with the other leg and slowly push the
heel high up toward the ceiling . . . not forcefully, many times.
9. Now, put the left leg standing . . . the left leg, the foot standing on the floor. Now,
with the right hand — catch the right leg and catch the arch of the leg [right foot] . . .
from between the legs. Try the same thing.
The movement should be as follows — as if [you] are going to push the ceiling with the heel.
If [you] try this movement, it progresses faster. [Do it] as if you wanted to push the ceiling
with the heel.
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Leave this. [Rest.]

10. Put the two legs standing please. Lift them into the air. Catch both with the two
hands, from inside. Try to do the same thing with both legs.
When doing [this] with both legs, [you] will feel that the pelvis is trying to lift off the floor.
The body will roll a bit backward onto the chest and shoulder blades. Do this. This means to
spread the legs and push with the heels. Then, the pelvis lifts from the floor. Lift the point of
leaning [contact] higher up on the spine, in the direction of the shoulders . . . not powerfully,
not fast, and not with abrupt swings . .. slowly, slowly.
The back should round and allow a gradual transition like a barrel that is rolling. The weight
of the arms and legs shifts the [point of contact or leaning] of the body toward the shoulders.
Then, the arms and legs come closer to the floor.
Please leave this. Rest for a moment.
11. Please sit. Place the soles of the feet one toward the other. Lower the head.
Interlace the fingers and hang them behind the head. Lower the elbows toward [the floor]
between the legs. [The elbows are] together. In this position, lower the head and erect it.
The hands [are] behind the head, not behind the neck. Fold and erect. Do not go forward and
backward, only bend and erect [yourself]. Do not lean the body forward and backward, just
bend and erect. Fold the spine and erect it.
Pay attention to feel the effort at the level of the lower back, behind. That means only to bend
the body and erect it. Bend. Bend the spine and erect it.
Pay attention while bending the head so [you] will feel how the spine rounds at the lower
back; and then while erecting, arch it at the same place.
12. Come back to sitting. Put the left foot standing and lengthen the right one. With
the left hand, lean behind, on the floor. Turn the face to the left. Like this, lower the
head . . . with the face to the left... as if to face the [right] ear on the left knee.
12a. And now, hang the right hand on the left ear, behind the head, so the weight of
the arm will help turn the face . . . with the right ear toward the left knee. Like this,
hang the hand behind the head. In this position, lower the head and erect it.
Lower the whole spine and erect it. . . slowly, as if to bring the right ear in contact with the
left knee. The right elbow should go down lower . . . down low to the floor . . . between the
knees, between the knees. It should turn the face to the left . . . the face to the left many
times. The [left] leg should clearly stand on the floor, on the foot.
12b. Now, try to pass the right elbow outside the left knee . . . just try. The right
elbow [goes] outside the left knee. Do this many times without force.
13. Come back to sitting. Once again, put the left leg standing. This time, lean on the
right hand, behind. Turn the face to the right and hang the left hand behind the ear.
1556
Bring the elbow toward the right knee. Lower the elbow toward the right knee, toward
the right knee. Direct the elbow to the right knee. Lower the head and erect it again.
Direct the elbow toward the right knee. It is not important if it touches or not, only the
direction is important. The hand [is] behind the head, not above the head. The intention
should be to turn the head more and more with the nose to the right.
14. Come back to sitting. Put the right leg standing. Turn the face to the left. Put the
right hand behind the ear and lean on the left hand. Now, direct the [right] elbow to the
left knee. Lower the head and then erect the back.
Let air come out of the lungs while folding. Let air come out of the lungs. Bend the chest.
Round the back.
[You] should pay attention because the whole intention is for the nose to move further and
further to the left. This means the elbow should turn the head.
15. Come back to sitting. Put the right leg standing. Turn the face to the right. Lean
on the right hand behind [you]. The left hand [is] behind the ear. Now, first try to bring
the ear to the knee and erect [yourself] many times.
The right hand [is] behind the body on the floor. The right foot should stand solidly on the
floor.
15a. Gradually move the elbow outside of the knee .. . gradually, not all in one go.
It will not work that way.
[You] have to do [this] gradually. Empty the chest of air while folding. Round the back.
That is excellent.
Leave this. Lie on the back for a moment.
16. And now, for the last time, sit with the two soles [of the feet] together. Lower the
head and hang the hands behind the head. Do the same movement as before.
See if it became easier to do, whether the body folds a bit better and erects itself easier, if
there is a difference between what we did before and now.
16a. And now, lie on the back. Lift the two legs in the air. Catch the soles [of the
feet] from between the legs as before.
Pay attention to how much easier it has become to do.
16b. Now, once again, try to spread, open, the arms and legs.
Pay attention if this also has become easier. Transfer the [point of leaning] higher up so the
legs go over to the other side . . . [above the head].
1557
I have a special means of measuring here. One [person], who was completely unable to do
this, is now able to move. That is excellent.
And now, truly rest for a moment.
17. Sit, and with the whole body, swing backward so the legs will be in the air. While
the pelvis passes in the air, get hold of the pelvis with the two hands. Put the two elbows
standing one close to the other [underneath the pelvis]. The elbows are close one to the
other. Support the pelvis and stay like this.
17a. Stay [supported] like this for a moment. And then, spread the legs in the air,
straight. Spread them and stay like that. Then, with the two legs — lower [the legs]
down to the floor and then lift them back to place.
Lower them a bit to the floor and then lift them back up. Do this ten times. Lower the legs
and lift them.
17b. Now, do the same thing only with the right leg. Lower and lift only the [right]
leg. And now, lower and lift only the left leg . . . only the left leg.
The leg completely straight at the knee. It is not important how much [you move the leg].
Just make sure that it will be completely straight.
17c. Now, put the two legs together, completely together. [Here] also, go down
and up like this.
It is not important how much. Go down with small movements and go back up with small
movements. Do not fall. Down and up . . . the intention is not to touch the floor, but to go
down and up. [Go] down so [you] will feel in the back . . . [incomplete sentence].
[Do the movement] with the knees completely straight... the knees completely straight.

18. For the last time, put the two legs standing. Lift the pelvis and place the fists
behind [the pelvis]. Make the swinging movement of the legs we did in the beginning.
See if it became easier to do.
Roll on the side and get up on the legs.
In the first moment, pay attention to how the body erects after this.
(End of lesson)
1558
Notes
1559
#228: On the knees, place the head on a handkerchief [Laying the head on the floor]
ATM Lesson #228: On the knees, place the head on a handkerchief

[Laying the head on the floor]
1. Please stand on the knees. Put the handkerchief under the face, or something soft
. . . a handkerchief, or something else that is soft. [What it is] is not important. At least
put something [on the floor] to protect the face. Spread the legs comfortably. Place the
right cheek on the floor. [Place] the hands on either side of the face . . . on either side of
the face. Like this, with light movements, bend the arch in the back. Do such a
movement with the pelvis that it will be possible to lift the head slowly from the floor.
It will be possible to lift the chin from the floor and bring it back down. The point of pressure
of the face [on the floor] will transfer from the chin, along the face, more toward the hair, then
come up, and return lower down [toward the chin].
In the back listen to the full length of the spine. What [are you] doing for it to be truly
comfortable to do? Because, in the beginning, it is very uncomfortable. [Do this] slowly and
pay attention. When the back is completely free, [when] the chest and all the ribs [are]
completely free, everyone's cheek should lie on the floor easily. [The cheek] should lie until
the ear and the whole temple also lie on the floor. With most people, in the beginning it does
not lie well. It just touches at the right temple.
Of course the hands [are] there to protect the face. In order for it not to be difficult, the
elbows should stand and the hands are on either side of the head. When the arms and hands
are held this way, the body dares to [do the movement] because the arms can help . . . then it
dares.
Let the body go down and come up. By [doing that] flexibility comes faster. Lean on the two
palms. Lift the elbows in the air, but place the hands in a comfortable place, not where they
interfere.
Leave this and sit, or lie, and rest for a moment.
Of course, listen. Pay attention. You will see that these exercises are such unusual
movements that [you] already feel a big difference in the head, face, and back from only a few
movements.
2. Please return to the knees. Place the two hands exactly the same way and place the
right ear on the floor. Now, try to turn the head so that the nose will lift from the floor.
Then, it will be possible to turn the eyes toward the ceiling.
That means the left shoulder will lift from the floor with the help of the left arm. The right
shoulder will go a bit lower. [This means] the head could roll backward a bit. {Do it so] the
left shoulder will lift. Of course, it is necessary to do this with the pelvis and back. The arms
alone do not have enough power to turn the body. It needs to be done with the back, the
chest, and the muscles of the back. [You] lean a bit more on the right knee. With the left
arm, help lift the left shoulder so the nose can lift from the floor. It will be possible to turn the
head and see the ceiling a bit better.
1560
For this, [a person must have] arms and a back so the head truly can make very delicate
movements. It is almost certain that a person will not be able to move the head later if [he]
pushes the head, or if anyone tries to see [the ceiling] better by using force. This [movement]
should be done as if to waste time, but to waste time in a very efficient way. Make very light,
delicate movements. Then, slowly, by itself, it will become soft and comfortable with
everything in order.
For here, in order for the neck to bend comfortably, the back and chest must soften. Since this
takes time, it does not help to push with force.
Whoever holds his breath and freezes in this position, destroys himself rather then benefits.
It is necessary to lean comfortably on the hands so it will be easy to do. If not, it will only
hurt.
3. Please return to the floor and the knees. Put the hands standing. This time, extend
the right arm to the left. Place the right shoulder on the floor with the back of the hand
on the floor. The palm looks to the ceiling. In this position, with the help of the left hand
— turn the shoulders so it will possible to roll the head in such a direction that the eyes
will be directed to the ceiling.
3a. In this position, try to close the right eye. Make five movements with the left
eye only. The left eye tries to look more. The left eye tries to look more to the left
than before.
With each turn, look left, toward the ceiling. With each turn, see if [you] see a bit more to the
left than before. Do this with the help of the arm and back and not with the help of the head.
The head should roll in a more passive fashion.
3b. Now, close the left eye and do the right [eye] . . . five movements.
Pay attention so the work is done in the back, in the arm, in the shoulders, and in the pelvis,
and not in the muscles of the neck.
Slowly [you] should feel that the left knee bears hardly any weight. All the weight transfers
to the right knee and the left one becomes as if free. Do not lift it. It only bears less weight
than the right. [Do this] slowly.
3c. Now, try to do the same thing with both eyes.
See if it [the head] rolls better than before. See if [you can] see higher up. This would mean
the movement became much better than before. Do you remember how far you saw with the
eyes at the beginning? Check if you now see better with both eyes than [you] saw before with
the left one only.

4. Once again, stand on the knees. Place the two hands standing comfortably. Place
the right side of the face on the floor. Now, try to roll the face [on the floor].
Now, first pay attention whether, at the first moment, [you] feel the cheek lying on the floor,
whether [you] can make it so the whole cheek will lie on the floor.
1561
4a. Now, try to do the following: touch [the floor] with the chin and transfer the
weight in a circular fashion around the face.
There are people that have a beard like this around the jaw. [Move along an imaginary beard]
toward the right ear, toward the right sideburn, then toward the right temple, and the right
eyebrow. The whole right side of the face touches the floor.
It is never necessary put the nose standing on the floor. It should be [done so] the nose is
always to the left. Like this, transfer [the pressure or weight] and make circles as if someone
takes the head and rolls it on the floor. [Do it] as we have done clocks many times. Touch
the chin, the jaw, the temple, the eyebrow, at the right corner of the eye, the right ear, behind
the right ear, above the sideburn, and behind the ear at the jaw line, at the joint of the right jaw
. . . the whole right side of the face.
4b. Make a few circles in one direction. Change over the direction because it is
very difficult to do. Change over — once like this and once like that, so it will not
be so difficult.
Soften the whole back. Do a little work with the arms. [Do] everything with the back, with
the pelvis, with the muscles of the ribs . . . and not powerfully. Do not try.

Pay attention to the difference that [you] feel between the right side and the left side of the
face. Pay attention [to what you] feel in the eyes, in the corner next to the nose, exactly in the
place where there are tears. The tear duct is there. What [do you] feel in the eye close to the
nose that is different on the right side from the left side?
5. Sit for a moment. Simply sit. Place the right hand on the head. With the right
hand, tilt the head left and right. Then, put the left hand on the head and do the same
thing.
Pay attention to which side it tilts more easily.
6. Now, stand on the feet. Walk around a bit.

Pay attention to which side you feel better — the right or the left. Pay attention to the
shoulders. Which shoulder is higher? Which shoulder has sunk down? One shoulder is freer
than the other. Which one is freer? Which one feels more comfortable? Try to lift the two
arms in the air and see. Which arm do [you] feel is more comfortable?
7. Now, return to the floor and do all these movements on the other side. But, here
also, stop and rest.
7a. First, put the hands on the floor.
At the first moment of placing the left side on the floor, pay attention to the huge difference.
Pay attention to how it is lying and how the right one was lying a minute ago.
Bend the pelvis. Bend the lower back and lift it. [Arch and round the lower back.] Then, the
chin will lift from the floor and the pressure will transfer toward the temple and come back
very lightly. Do all the work with the back, with the arms, so the head will be passive. Then,
[it] bends easily. Do not push it.
1562
Rest for a moment.

8. Return. Continue with the second exercise. That means to help [by] lifting the
right shoulder from the floor and rolling the head backward so the nose lifts from the
floor and the arms turn to the ceiling. [TN: Dr. Feldenkrais just made a mistake. The eyes and
face turn to the ceiling.]
The right arm helps the head [move] backward. With the back, help the shoulder so the head
can turn.
Rest for a minute.
9. Please continue. Sorry, place the left arm. Extend it to the right. Help with the
back and the right hand. Close the left eye and look to the ceiling with the right eye.
Turn the shoulders so that with each movement it will be possible to see a bit more of the
ceiling. This means the nose will lift and the head will turn with the back of the head rolling
toward the floor.
Listen to do all the work with the back, not with the neck muscles.
9a. Now, close the left eye . . . sorry, the right eye. Look with the left eye.
Each time, notice what you see on the ceiling. Pay attention, if with each additional attempt,
[you] see a bit more comfortably and a bit further.
9b. And now, [look] with both eyes a few times.
Pay attention if the nose starts facing the ceiling.
10. Return to the knees. Put the two hands standing. Place the left cheek [on the
floor]. Roll the left cheek from the cheek to the cheekbone, to the eyebrows, to the
temple, to the sideburn, behind the ear, along the jaw, and return. Do [this] a few times
. . . a few movements in one direction and a few movements in the other direction.
Listen to how [you] slowly feel the chest beginning to sink, so it truly is possible to place the
face on the floor. The shoulders become softer and enable the neck to bend.
Please leave this.
11. Come up on the legs and walk around.
Pay attention if it feels different from before, from [the last time] you walked about.
Try to walk. Try to do movements with the head and arms. Pay attention if it also is better
than before, if the second side caught up to the first.
Pay attention to the shoulders. How is the left shoulder? How is the chest? How is the lifting
of the arms?
1563
Return to the floor and rest for a moment.

12. Please return to the knees. Place the right hand on the floor. Extend the left arm
[and hand] to the right as a minute ago. Now, place the right hand on top of the left hand.
In this position, place the jaw and the left cheek [on the floor]. Now, lift the right hand in
air and follow it with the eyes.
Follow the right hand with the eyes. The right arm [is] straight. Come down . . . [lower the
hand and return]. Of course, [you] have to help with the back; otherwise, neither the hand nor
the head can turn.
The left shoulder should come below . . . [under and forward]. This means the left arm
becomes longer. It comes further forward and out. Do this slowly many times, without force.
Listen to the necessity of the body so [you] can do a better and easier movement. . . slowly,
slowly.
12a. Stay like this with the [right] hand extended up to the ceiling. Close it into a
fist and turn it around itself like a screw.
No, not circles . . . the palm, the elbow [turns] around itself as if [you] are pushing a screw
with a large screwdriver. The largest turn is made in the shoulder. Make the largest turn [you
can]. Do not rush. Make sure to make the largest turn in the shoulder, in the elbow. That
means to turn the screw in and to take it out. Make such a large movement that it is necessary
to move the body in order to allow the arm to twist. That means the right shoulder will need
to go down to the floor and come higher up.
Leave this. Lie on the back for a moment and rest.

Feel if you feel now an additional improvement in this compared to the other, whether you
feel the left shoulder differently from the right and the left side of the face longer or freer than
the right.
13. Please return on the knees. Place the right side [of the face] on the floor and
extend the right arm to the left. Now, place the left hand on the right. Lift it in the air
and follow it with the eyes.
Allow the head to roll backward so the nose turns further and further to the ceiling. The right
hand becomes longer. The right shoulder moves more forward so it will be possible to roll
the shoulders and possible to turn the face to the ceiling. Do some five, six movements like
this. Pay attention to follow the moving hand with the two eyes.
13a. Now, place the hand standing toward the ceiling. Make a fist of it and
increase the [turning] movement of the elbow and shoulder. While moving
backward [turning or twisting the arm backward] the left shoulder will now go down
toward the floor. While turning forward, the shoulder should come up from the
floor.
The whole shoulder, the whole back, should move with the arm. If [you] listen to the ceiling
— then while trying to screw the screw into the ceiling — the left shoulder goes down,
toward the floor, from in front. [At the same time] the arm turns backward. While taking the
screw out, the opposite. The arm pushes upward and the shoulder lifts from the floor. The
whole back should move, not just the arm.
1564
Please try once again. Turn. In other words, truly do the largest twist that is possible with the
fist and with the arm. It is not possible for the back to remain inert if [you] do this.
[TN: Dr. Feldenkrais seems to be talking to one student.] We are doing this on the same side.
No. We did [the other side] before.
Leave this, please. Lie on the back and rest for a moment.
14. And now, the last movement — please stand on the knees. Place the left cheek on
the floor and the two arms to the left. . . the left cheek on the floor and the two arms to
the r i g h t . . . the left cheek on the floor and the two arms to the right... the arms to the
right. [TN: Dr. Feldenkrais made a mistake and corrected himself by changing the location of the arms.]
Now, lift the right hand in the air. Make it into a fist. Turn it as when [you] are swinging
a stone at the end of the rope. Swing it around the body. Make a big circle [with the
fist]. Slowly, slowly transition into a swing. Make a large swing with the hand, with the
elbow, with the whole arm and shoulder. It should be a large swing and a circle close to
the body.
[The fist moves] above the head. Increase this circle. Increase the diameter of the circle and
the freedom of the swing.
Pay attention. It should move behind, in front of the body, from above, and especially behind.
And listen — it will not move behind without [you] allowing the shoulders to move so the
face can turn to the ceiling. At least try to make a small circle and not just anything. It is not
possible to do a circle without rolling the shoulders backward. It is not possible to swing the
arm. When you swing [the arm] the head turns to lean on the back of the head. Then, it is
possible to make a large swing [of the arm].
Rest for a moment.

15. Return to the knees, please. Do the same thing, just change over the direction of
the movement of the arm. [Lean] on the left cheek. Make a fist [of the right hand].
Pay attention. Listen. Start with a small circle and enlarge it. A circle means it should move
around the shoulder. It means the hand should go behind the body, and not without the head
and shoulders. If the arm moves by itself, it is only torture. It means to take the arm out of
[its] joint. It should improve the movement of the back, in the lower back. Whoever is afraid
of that is better off doing nothing.
Leave this. Leave this and lie on the back.
Pay attention to the difference that [you] feel between the right and left side, just from this
movement that we did only on one side. Pay attention to how the left side is, to how the right
[is]. [Listen] whether [you] clearly feel the effect of the movement, if one side is better than
the other.
16. Return to do the same thing — the last two movements. That means to make five
or ten movements in one direction, and five or ten in the other direction .. . with the right
cheek on the floor.
Please listen. Make circles and not just any movements with the arm. This means listening
that the shoulders move so it will be possible to swing. Do the movement gradually until a
swing comes about. Do a small circle and slowly, slowly increase the movement. It is
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impossible to increase it without taking the left shoulder backward. Now it is to the left —
backward.
Do a lot of work with the pelvis, back, and knees. If [you] think that it is possible to turn the
arm by itself, it is only to take it out of joint. That is what is possible with the arm by itself.
Please leave this alone. Come up onto the legs. Walk around and pay attention to how
this is different from before. There should be a huge difference.
(End of lesson)
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Notes
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#229: On the back, diagonals and parallels knee-elbow;
Soften ribs and enable vertebral movement and breathing
A T M Lesson #229: On the back, diagonals and parallels knee-elbow;

Source: Reel 16 Track 3, Lesson 2
1. [Lie on the back.] Put the two legs standing on the floor, spread. Interlace the
fingers behind the head. Lift the head and the right knee. Direct the right knee to the
right elbow. Fold.
Let air come out of the lungs. Do this folding slowly, slowly. It is important not to touch, but
rather to make a movement in this direction in the most comfortable way possible. Do it with
the greatest ease possible. The moment that it does not touch, the moment [you] feel it
beginning to strain — leave it. It should touch the same way as the finger to the nose, with
the same ease. Remain with this [degree of ease]. Do not [go] any further from that place
where it more or less parallels this kind of ease. If it is necessary to do any additional effort,
do not do [it].
The direction of the movement should be such that the tip of the elbow is directed towards the
kneecap of the knee . .. not just the knee to the elbow, but the tip of the elbow in the direction
of the kneecap.
la. Continue doing the same thing with the knee, with the same knee, just change
over and do it with the left elbow. Direct the left elbow. [Direct] the kneecap to the
tip [of the left elbow].
Here also, do the movement with the head, also with the leg. Also lift the shoulders, not just
the leg.
Pay attention to when the head stops lifting. Lift the shoulders also, also the shoulder blades.
[Lift] the left shoulder blade. Pay attention. Do not do everything with the knee. Lift to the
extent that is possible without straining.
lb. Like this, continue. Direct the knee once to the left elbow and once to the
right elbow.
Listen to the difference in the lifting of the shoulder blades, to [the difference] on the right
side and left side.
2. Change over the interlacing of the fingers. That means to do the non-habitual
interlacing. Place the hands behind the head. Put the two legs standing. Now, lift the
left knee and direct it toward the left elbow. Lift the head at the same time.
Let air come out of the lungs. Do only that part that is easy to do so there will be a feeling
that nothing is done.
Be precise. Direct the tip of the elbow to the ceiling.
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2a. Now, [direct] the right elbow to the same knee . . . the left knee . . . the right
elbow.
Pay attention so the right shoulder blade will lift.
Let air come out of the lungs. Do not try to touch. Leave it the moment [you] feel it is
necessary to do any unnecessary effort. Do not touch.
2b. Now, do the movement once with the right elbow and once with the left
elbow.
Listen to the lifting of the shoulder blades. [Notice] if [you] lift the same way on the right
side and the left side, or not.
3. Leave this and put the two legs standing. Put the right hand behind the head. The
left hand [goes] below the right knee . . . below, not behind . . . below is from in front,
lower, under the knee. In this position, lift the head and lift the knee with the help of the
arm. Direct the knee in the direction of the forehead.
Do not touch, only direct. Do the easy part of the movement. Let air out of the lungs. Move
the right knee with the hand. Bring it closer to the chest. Lift the head and direct it toward
the knee, with the forehead to the knee.
Pull the two, especially straining the abdominal muscles and softening the chest so there will
not be any need to strain either the right arm or the left. The abdominal muscles will do the
work. The arms only help do the movement under comfortable conditions.
3a. Continue like this, only change over the hands . . . the hands only . . . the same
knee.
Rest for a moment.
4. Return to do the non-habitual interlacing of the hands. Put the two legs standing
and do the same thing with the other knee. Oh, sorry, of course, only one hand [goes
behind the head]. It is my mistake. Put the two legs standing and the left hand behind
the head. The right hand [goes] below the left knee. Bring it toward the head.
Let air come out of the lungs and bring the knee toward the forehead.
4a. Change the hands only. This means to place the right hand behind the head
and the left hand behind the knee. [Continue the movement.]
Rest for a moment.
5. Put the two legs standing, spread. Hold each knee with its respective hand, below
the knee. Now, like this — try to bring both knees, spread, closer [to the body] on either
side of the body. At the same time, lift the head.
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The knees are spread. Let air come out of the lungs. Bring them closer to the body and lift
the head at the same time. Watch to let air come out of the lungs while bending. Do a very
light movement.
6. Put the legs standing. Interlace the fingers behind the head. Lift the head from the
floor. Lift the two legs at the same time, spread. Bring them together.
The elbows [go] on either side of the knees, if possible. The knees will come in the middle, in
the direction of the forehead. It is not important if they touch. Just bring the knees between
the elbows. The elbows [go] on either side of the knees. Make light, easy movements like
this . . . not swinging. The elbows are wider than the knees.
7. Put the two legs standing. Bring the right hand, from between the legs, behind the
left knee . . . between the legs . . . behind the left knee. Turn the head to the right. Place
the left hand behind the right ear. That means the ear will be inside the hand so the face
is turned to the right all the time. In this position, lift the head. Direct the knee toward
the ear and the ear toward the knee.
No. The ear . . . the ear . . . direct the ear to the knee. The hand should be behind the right
ear. Now, direct the left ear to the knee. The face is turned to the right as much as possible.
Pay attention to how much the left shoulder blade lifts from the floor while doing this. Do the
movement in such a way that the hand will not drag the head, but rather do something with
the abdominal muscles, with the neck muscles. [Do that] so the arm will not have hard work,
so the hand could lift the head like this.
Pay attention so the head will be turned to the right. The nose is completely to the right. This
means the hand truly holds the right ear and the whole head turns to the right. In this position,
direct the ear to the knee, whether it touches or doesn't touch. Do not try to touch; just do the
easy movement.
Pay attention. If [you] strain1 the abdominal muscles in the correct way, the chest should be
soft and fold; then, it touches. For those that it does not touch, [you] have to stop trying; then,
it will progress. Do the movement with great ease, only to the limit of comfort. Stop and
return. Stop and return. Then, after a great number of movements, it will improve easily.
Otherwise, it only stretches and hurts.

8. Put the legs standing. Place the left hand between the legs, behind the right knee.
Turn the face to the left. [Place] the right hand behind the left ear. Lift the head and the
leg in the direction of the ear and the ear in the direction of the knee . . . with the face
completely to the left.
Pay attention if it is different from the other side. Rarely is it equal to both sides.
1
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Let air come out of the lungs. Soften the ribs of the chest, from in front so it could fold.
Come closer to the floor so the muscles behind could lengthen. Then, it will bend by itself. It
will touch by itself easily.
The face is to the left. Direct the ear even if it does not go; otherwise, the neck works equally
on both sides. For us, it is important in life that one side will work and the other won't. It will
improve faster by [doing this.]
9. Put the two legs standing. Place the arms, crossed, in such a way that the right
hand is behind the left knee and the left hand is behind the right knee . . . from between
the legs. The arms are crossed. The right hand is below the left knee and the left hand is
below the right knee. [TN: Dr. Feldenkrais said both "below the knee" and "behind the knee." Chose
which you want to use.] Lift the head and bring the knees closer to the body while lifting the
head.
Let air come out of the lungs. Listen to whether [you] are lifting the two shoulder blades
equally, to whether the pelvis moves equally. Do this many times. Of course, the knees are
spread. Bring the knees closer to the head and lift the head. Help with the arms. Let air
come out of the lungs . . . many times slowly, slowly.
9a. Pay attention to how the arms are crossed and change over the arms. This
means the one that was above should be below. Continue doing the same thing.
10. Place the two legs standing. Attach them together . . . the knees together . . . the
legs together. Place the right hand [arm]2 from outside, under and behind the two knees
. . . below and behind, from the outside . . . behind the two knees. Turn the face to the
right.
Place the right hand, from outside, behind both knees . . . behind both knees. Turn the head to
the right. Place the left hand behind the right ear. Direct the head, the left ear, to the knees.
With the arms — help the knees lift.
Slowly . . . it is difficult to do. Turn the face. That is the most important thing. Not
powerfully, not forcefully . . . turn the face. That is the most important thing.
10a. Turn the head to the other side and change over the arms. Do the same thing.
Fold. Direct the right ear to the knees. With the left arm, bring the knees closer to
the ear . . . in that direction.
2
etc. Through custom and general use the words became interchangeable. The specific meaning was
derived from the context. Almost always Dr. Feldenkrais follows this custom and uses generic words. The
specific reference is indicated in brackets.]
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It is not important to touch. Slowly expel air from the lungs and soften the body. The left
arm [is] under both knees.
11. Put the two legs standing. Place the hands behind the knees. Lift the head. With
the help of the two hands, bring the knees closer to the forehead.
Slowly . . . it is not important to touch. It is important to make light, equal movements so it
will be possible to notice that the body does not fall right or left... slowly, slowly.
Pay attention that the two arms work equally, that the two elbows are at equal height, that air
comes out of the lungs, and that [you] are making a soft movement.
12. Put the two knees [feet] standing. With the right hand, take the arch of the right
foot, from outside. From outside, take the arch of the right foot with the right hand.
Place the left hand below the right knee, below not behind. Like this, bring the knee
closer to the body and, at the same time, lift the head.
Help with the two hands. Bring the knee closer and lift the head. Direct the forehead to the
knee.
12a. Now place the right hand behind the head and continue doing the same thing.
12b. Return to catch the arch of the foot with the right hand. The left hand [is]
behind the head. Continue doing the same thing.
13. Put the two legs standing. With the left hand from outside, catch the arch of the
left foot. [Place] the right hand below the left knee. Lift the knee and the head. Do [this]
movement slowly, slowly.
Pay attention to what is different from the other side. Do not strain. Do only the easy part of
the movement. Let air come out of the lungs.
13a. Place the right hand behind the head and continue doing the same thing . . .
not powerfully.
13b. Now, place the left hand behind the head and the right hand below the knee.
Continue doing this.
13c. Place the two hands behind the head, interlaced . . . the two hands behind the
head, interlaced. Put the legs standing. Lift them in the air. With the right elbow try
to touch the left knee . . . and with the left elbow, the right knee.
Pay attention if it is different from the beginning, from the beginning of the lesson — in the
difficulty, in the ability, and in the simplicity.
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It is necessary to move the legs too, even for those who can do this without moving them.
13d. Now, try to touch the two elbows with the two knees. Then, bring the two
knees between the two elbows, toward the forehead.
Pay attention if it is different from the beginning of the lesson.
Please stand up on the legs.
Pay attention to how it is in standing. What [you] feel at the first moment.
(End of lesson)
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#230: Self hug — the arms rolling the upper and lower girdle, on the back and abdomen
A T M Lesson #230: Self hug — the arms rolling the upper and lower girdle,
on the back and abdomen
1. Please lie on the back and [place] the arms on either side of the body. Lie on the
back and bend the knees. Put the knees standing, spread. Hug yourself with the two
hands, at the shoulder blades. This means the right hand catches the left shoulder blade
and the left hand catches the right shoulder blade. Without moving the pelvis, roll the
back with the help of the arms — with the head, together — right and left.
Pull the left shoulder with the right hand and the right shoulder with the left hand. Turn the
back [along] with the head right and left, right and left. [Catch] the shoulder blade. That
means the elbows do not interfere with one another. Get hold of the shoulder blades, not the
shoulders.
Now, try to roll the back, the chest, from right to left. . . with the hands like this . . . with the
head together. The pelvis stays more or less quiet. The pelvis, quiet. The legs, quiet. [Roll]
only the upper part of the body, of the back. [Move] the shoulders and the head together.
The legs are spread. Spread the feet. Roll the back, with the head together. Place the pelvis
quietly on the floor. The pelvis will stay quiet to the extent possible. That means not to do a
movement with the legs in order to move the pelvis.
la. And now, do this movement quickly, simply, and comfortably.

Do not move the pelvis.
Leave this. [Rest.]
2. Come back to placing the legs standing, spread. Put them standing on the feet.
Hug yourself once again and change over the arms. The one that was closer to the head
[is now] further away from the head. Once again, catch the shoulder blades, not the
shoulders. Return to moving the chest and back from right to left with the help of the
arms like this . . . with the head together, just leave the pelvis as quiet as possible.
This means not to make any intentional movement with the legs.
2a. Now, increase the speed of the movement, the simplicity of the movement.
Pay attention that the knees will stay quiet. Pay attention. Roll the back. This means that the
right shoulder blade lifts once, together with the left hand, away from the floor. Once the left
shoulder blade, together with the right hand, lifts so the back can roll.
Listen so the knees remain without movement and that the feet will be spread.
2b. Now, continue doing the movement with the back as a minute ago, only now
leave the head without movement. This means the nose will be stuck in the air like
this, directed to the ceiling. The eyes look at some point at the ceiling. Roll the
chest and the shoulders, but the head stays without movement.
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This means the head stays, without moving. The eyes look at the same spot the whole time.
This is not moving the nose right and left. Let the head remain quiet while rolling the chest.
2c. Change over the arms and do the same thing.

2d. Now, continue — move the head together with the shoulders, together with
the chest, together with the chest.
2e. Return to differentiating the head from the chest. This means the head will
stay quiet and the chest will continue rolling.
Leave this. Extend the arms and legs.
Pay attention to what this does to the way the body lies.
3. With the legs extended, spread — lengthened and spread — place the two palms of
[both] hands on the forehead and the elbows on the floor. This means holding the arms
wide, on the floor with the elbows [to the sides]. Somehow, touch the forehead with the
hands. The two elbows are on the floor. It is not important how . . . on the floor.
It is not important how, except somehow touch the forehead with the two hands. [This is so
you] can notice if the head stays quiet. The elbows are on the floor . .. the elbows are on the
floor. Widen the arms so the elbows can lie on the floor.
[3. continued.]
Now, roll the pelvis right and left. Listen so the head stays quietly.
This means only the pelvis will roll right and left. Do this movement with the legs spread.
When the pelvis rolls to the right, [you] touch the floor with the outer side of the right thigh.
[When the pelvis rolls to the left, touch with the outer side] of the left thigh. The two feet also
roll right and left. Like this, continue rolling the pelvis back and forth.
Do not make any grimaces [or efforts] with the legs. Roll the pelvis right and left.
3a. Increase the simplicity of the movement. Do this a bit faster, a bit more
simply.
Pay attention. In which place is it necessary to have a simpler movement so it will be more
flexible and easier [to do] . . . so the movement of the pelvis will be able to be larger and
simpler?
3b. Put the two feet standing again and continue holding the head like this. Now,
continue rolling the pelvis with the help of the two legs standing like this. The knees
will go right and left, also . . .
Also the knees . . . also go right and left. Once the two knees lie to the right and once to the
left.
3c. Now, do this much more simply, more easily, and faster. Hold the head
without movement on the floor.
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3d. Leave the knees without movement and continue rolling the pelvis right and
left. The two knees are without movement.
It is possible to lift the right side and the left side [of the pelvis]. The two knees are standing
and move in place a bit. Roll the pelvis right and left. Only the distance between the knees
changes. Roll the pelvis right and left. One knee goes a bit lower than the other while doing
this. Roll the pelvis with the two knees standing. Lift the left hip while doing this. When
lifting the left hip, roll the pelvis on the floor. Once lift the left hip, once lift the right hip.
Then, the pelvis will roll on the floor from right to left. While lifting the right hip, the right
knee becomes longer. That means it moves away from the head. When lifting the other hip,
the other knee moves away from the head.
3e. And now, return to moving the two knees [right and left], together with the
pelvis.
Pay attention to the difference in the movement.
Leave this. [Rest].

4. Please lie on the stomach. Spread the legs. Place the right hand on the floor so the
palm of the right hand will be on the forehead. That means to put the forehead inside the
right palm, inside the right palm. [Place] the left hand behind the head. Now, lift the left
elbow from the floor and roll the head with the left hand. Roll the head right and left
with the help of the left hand.
That means the back of the [right] hand is lying on the floor. The palm is turned to the
forehead.
4a. Change over the hands and roll the head with the right hand.
Pay attention so the right elbow will be lifted from the floor. [Lifted so] it will be possible to
make a light movement with the hand and easily roll the head right and left.
4b. Now, place the forehead on the floor and put the two hands behind the head.
Roll the pelvis right and l e f t . . . the pelvis with the two legs spread. Roll the pelvis
right and left. The elbows are lying on the floor and the arms are without force.
With the hands — it will be possible to notice if the head is rolling or not.
Roll the pelvis right and left. Increase the simplicity of the movement until it will be possible
to notice if [you] roll the pelvis so the left side of the left thigh touches the floor and then the
right side of the right thigh touches. Pay attention so this movement is equal to both sides.
Extend the toes backward while doing this. Roll the pelvis more and more to the right [and
more and more to the left]... with simpler and simpler movements.
Pay attention. [You] are holding the head with the hands so [you] can notice that it does not
move, not in order to enable it to move.
4c. Now, do this movement very fast.
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We have done most of the possible rolling movements of the [body] parts — both together
and apart — lying on the floor both on the back and on the stomach. And now, we will [do it]
with lifted parts.
5. Please put the two feet standing and lift the pelvis from the floor. Extend the arms
simply. With the hands — catch either side of the pelvis. Pay attention so the knees stay
in place. Now, with the right hand — lift the right side of the pelvis higher than the left
side. Do not move it [translating it] to the right, but rather lift it. This means to turn the
pelvis around the spine.
5a. And now, [lift the pelvis] on the left side.

5b. Continue like this — once on the left side and once on the right side. The
knees stay standing almost in place.
Pay attention that once the right hip, the right buttock, lifts higher up and once the left. As a
result, the pelvis turns right and left around the spine. Once [you] lift the right side higher,
once the left side higher. Pay attention — higher, not to the side, but higher.
5c. Now, do this simply, quickly . . . once the right side and once the left. Turn
the pelvis around the spine.
6. And now, lift the head from the floor. Put the right hand behind the head and the
left hand on the forehead. Try to roll the head between the two hands. Lift [the head]
from the floor.
[Lift] the head from the floor and roll it between the hands.
Pay attention. The two palms should be completely straight. Roll the head between the
hands, between the palms.
6a. Change over the hands. Place the right hand on the forehead and the left hand
behind the head. Roll the head between the hands.
7. Lie on the stomach, please. Lift the head from the floor. Place the right hand on
the forehead and the left hand behind the head. Lift the two elbows from the floor. Lift
the two elbows, everything in the air. Roll the head between the hands . . . between the
two hands.
The two elbows are lifted from the floor. The legs are spread. Roll the head between the
hands. The two hands [are] straight. The two palms [are] straight. Roll the head between the
hands. Gradually make the movement very simple, very easy, and very comfortable.
7a. Do this faster, more simply
Leave this. Stay on the stomach and [rest] for a moment.
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8. Place the forehead on the floor. Place the two elbows on either side of the head on
the floor — with the palms and fingers behind the head so it will be possible to notice
that the head does not move. Now, roll the pelvis right and left.
8a. [Continue rolling the pelvis.] As the legs are spread like this — bend them.
As they are spread, bend them. Let the two legs move right and l e f t . . . the two legs
right and left... bent at the knee and spread.
Bend the knees now and lift the feet in the air. Bend the knees. Spread the knees. Now, let
the two legs move right and left. This means rolling the pelvis so the two legs will go down
to the right and to the left — both to the right and both to the left. With the hands — watch so
the head does not participate in the movement. [Gradually] do this simpler and faster.
9. Put the two feet standing on the floor and lift the pelvis from the floor. This time,
as it is lifted, translate1 it to the right and to the left.
Do not lift anything, just translate [displace] the pelvis right and left. Translate the pelvis
right and left.
[Gradually] increase the movement. Make a larger movement to the right and a larger [one]
to the left... a simpler [movement]. Lift and move the pelvis. Translate it right and translate
it to the left... at the same height.
10. Return to the stomach. Attach the two legs together, throughout their whole
length. Bend the knees and hold the two feet together. Now, with the hands behind the
head — hold the head so it will not move. The two elbows are out to the sides.
Gradually tilt the two legs to the right and lift the left knee from the floor. The left knee
lifts. And then, go over to the right and lift the right knee. [TN: Dr. Feldenkrais just made a
mistake. The last sentence should read, "And then, go over to the left and lift the right knee.]
The two feet are together. The lower legs are together, attached the whole way. With the
hands — make sure that the head will not participate in the movement.
Just pay attention to how the spine twists and to what [you] feel all the way to the neck. Pay
attention that the two feet and lower legs are attached the whole way.
Increase the simplicity of the movement. Transfer more easily from side to side. Let the legs
rock like this from right to left. Once lift this knee and once lift the other knee. Let the whole
back twist. Pay attention to whether the twist is made [all the way up] through to the neck.
Do not lift anything from the floor; just roll the legs like this, the two lower legs. Pay
attention that they are attached the whole way.
10a. Increase the speed of the movement.
1
In this context, the word translate is a technical term used in physics and anatomy. It means to shift or
displace an object right or left parallel to its original orientation in space.
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Pay attention so the legs, the lower legs, are attached the whole time. Once lift the right knee
and once the left knee from the floor. The legs are attached. Twist the body. Twist it and
enable the right knee to lift once, and once the left knee.
11. [Remain on the back.] Bend the two legs. Put them standing, spread on the floor.
Hug yourself with the hands. That means the right hand will catch the left shoulder blade
and the left hand — the right [shoulder blade]. In this position, with the hands — take
the chest to the right and with the eyes — look to the left. With the head — [look] to the
left. Take the chest to the right. With the eyes and the head, look to the left. Do this ten
times.
From the middle, look with the eyes to the left, with the head to the left also, and with the
chest to the right. Slowly learn to do this. Take the shoulders to the right. Turn the head,
with the eyes, to the left, and return to the middle. Do this many times.
Turn the chest to the right and the eyes and head to the l e f t . . . ten times like this . . . until it
will be possible to do it with one simple movement. It will become possible to notice that the
head and eyes are turned to the left while the chest moves to the right. There will be a clear
movement in the head to the left while the shoulders move to the right.
11a. Change over the hands and do the opposite movement.
This means the eyes look to the right when the chest turns to the left. The eyes and head — to
the right when the chest turns left. [Do this] in one movement from the middle. From the
middle turn the head and face to the right and the chest to the left.
lib. Slowly try to do this the whole way. This means to do the movement [with
the chest, head, and eyes] to both sides . . . [chest and head] in opposite directions.
This means to go over to one side with the chest as the head and eyes turn to the other side.
Do the movement simply, easily.
1 lc. Now, go with the head and chest together, in the same direction.
Pay attention if the movement has become wider, larger, if the movement of the rolling
became simpler.
lid. Now, leave the chest quiet. Try to roll the pelvis and legs right and left . . .
while the legs are standing like this. Place the hands on the floor and roll the pelvis
right and left... the legs right and left.
lie. Now, do the same thing with the head. While the head goes to the right, the
pelvis goes to the right. While the pelvis goes to the left, the head goes to the left.
[Both move] in the same direction.
1 If. Now, slowly do the opposite movement. When the pelvis goes to the right,
the head moves to the left and the other way around. Roll, roll the pelvis right and
left and the head in the opposite direction.
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12. Now, pay attention. Extend the arms and legs.

Pay attention if it feels different lying on the floor than before, whether [you] feel a change in
the way the body is lying . . . in the pelvis, in the chest, in the legs, in the shoulders, and
behind the knees.
Get up to standing.
Pay attention if something feels different in standing, to whether [you] did
something.
(End of lesson)
1580
Notes
1581
#231: Bringing the knee to the face in an arc
ATM Lesson #231: Bringing the knee to the face in an arc

1. Lie quietly for a moment and recall, try to recall . . . [incomplete sentence]. Sit and
spread the two knees to the sides. Place the feet on the sides. With the right hand, from
between the legs — place it behind the heel, below the heel of the right leg . . . of the
right leg [foot].1 The left hand — with the left hand, take hold of the toes, or more
correctly, the whole foot.
The right hand — place the right hand under, behind the heel of the right leg. With the right
hand — take the heel of the right leg with a simple hand. There isn't any need to turn it. It is
possible to place the hand under the leg simply . . . the right hand.
With the left hand [catch] the whole foot. Pay attention that the thumb will be together with
the rest of the fingers. [Get hold] of the whole foot so the little toe of the foot is inside the left
palm.
[1. continued.]
Now, like this, lift the leg from the floor with light movements. Lift it from the
floor. Lift it forward. Make a circular movement and bring it back, close to the body, on
the floor.
Pay attention to make a light movement forward, and then bring it toward the body and down
to the floor. Do this movement many times slowly, slowly. Slowly do this movement many
times.
Pay attention. Many do not hold the left hand well. All the fingers of the left hand are
together. Take the whole foot so the little toe will be inside the left hand.
la. Now, like this, lie on the back and do the same thing.
Lift the [right] leg. This means to move it away from the body. While it is coming closer to
the head, make a small circle and bring it closer to the body and down lower.
The left leg is standing on the floor. The left leg is standing.
lb. Now, lift the head with each movement of the leg. With each movement of
the leg, lift the head from the floor. While the leg is up, [lift the head] so it comes
closer to the leg. Do not try. Do not do this with force. Make light movements, but
there should be a movement.
lc. And now, please lift the left leg in the air. Straighten it. Lift it in the direction
of the head. Let it go down to the floor with a swing and sit up like this. Of course,
1
TN: Although Hebrew has different words for hand, arm, forearm, or for foot, shin, calf, and thigh,
colloquially a generic word is used for hand and arm, or another generic word is used for foot, knee, leg,
reference is in brackets.
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[do this] without leaving the right leg. It also is possible to return to lying like this.
With a swing — lift the leg. Return to sitting with a swing of the left leg.
When sitting — once again bend the left leg a bit and lift it once again. Lift
the right leg and make a small circle with it. Bring the [right leg] closer to the head
and go down . . . [lie down again].
Please pay attention. While sitting, the left leg is on [its] side, bent at the knee so the outer
part of the leg lies on the floor. [Do not have the left] leg straight. Bend the left leg so it will
be bent at the knee, to the side. It facilitates the pelvis moving forward and backward, so it is
possible to do easy movements. Make very light movements many times.
2. Return to sitting. Take the right leg as a minute ago. This means the left hand
[goes] between the legs [and] is behind the heel, the right ankle. The left hand, with all
its fingers together, gets hold of the [right] foot so the little toe lies inside the hand. [TN:
Dr. Feldenkrais made a mistake. The sentence should read, "This means the right hand goes between the
legs and is behind the heel, the right ankle."]
Now, in this position, place the right knee on the floor. Lower the head to the
floor, in front of the knee. Like this, tilt the head from right to left as if to sweep the floor
with it.
This means to move the head [the forehead] from right to left a few times . . . not powerfully.
Lower the head.
Organize the left leg so it will be possible to do this. Go down with the forehead to the floor.
Organize the left leg so it will be comfortable to place the head, the forehead, on the floor.
Tilt, bend, the head together with the back, a bit to the right of the knee and a bit to the left of
i t . . . not forcefully. Hold the head, the forehead, down low to the floor.
Organize the left leg so it will not interfere. Bend it at the knee. Make it comfortable. Bend
the body from right to left so the forehead will sweep the floor a bit from right to left.
There isn't any need to lift the pelvis from the floor. Stay sitting.
2a. Now slowly, in this position, while taking the head to the right — roll the
whole body to lie on the back, through the side, the right side — and then come up
on the legs. Lift the legs in the air. Roll on the back.
Roll on the back, and from this position on the back — in the same trajectory
— move the body in the same trajectory and return to sitting with the forehead low
down to the floor.
Roll on the back, and in the same movement, return the body in the same trajectory . . . in the
same trajectory. Go down to the right with the head. Go down to the floor with the forehead.
From this position, roll on the back. Now, with a swing of the legs to the left, bring the body
to sit again. Bring the body back [up] to sit with the forehead on the floor.
Pay attention. The left leg should organize so it does not interfere. That means it should be
soft in the knee. It can organize on the floor so it does not interfere with the sitting. If it
stands strained, or is long, it interferes with getting up. It is strained if it is long. If it is soft,
it helps the getting up.
Stay with the head down low to the floor the whole way. Roll on the back and return to
sitting. When coming back to sitting pay attention to stay with the forehead on the floor.
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Bend the left knee. Do not hold [it] straight. It will stay bent and soft. Stay with the forehead
on the floor. Stay low while returning to sit. [Sit] with the forehead on the floor.
Please try once again. Roll on the side. Pay attention to organize the legs so the body will
stay soft, so it will be possible to remain with the forehead to the ground when returning to
sitting.
3. [Remain on the back.] Please, in this position, bend the right leg. Catch it with the
hands as a minute ago. Soften the left leg. Roll on the right side, with the head to the
right, and return to sitting. [Return] with the head close to the floor. Do not erect. Stay
with the head low down to the floor.
Once again, return to the back. Roll to the side again. Return to sitting with the
head on the floor.
Stay with the head on the floor. Do not erect. [Do not sit up tall.] If [you] remain with the
forehead on the floor, [you] must organize the left leg so it will be human, so it won't
interfere. In other words, [you] have to listen for something that interferes.
3a. And now, become erect. Sit up. Place the left leg on its outer side. This
means to open the knee to the side, with the knee to the side. Lift the leg in the air
and hold the right leg. And now, try to lift the leg in front, high up above the head.
Place the left leg on its outer side and open the knee . . . in other words, a simple sitting.
Pay attention if it lifts better.
The thumb of the left hand [goes] together with the rest of the fingers.
Lift the leg high up above the head. Please try to lift the leg above the head like this slowly,
slowly. Pay attention if it lifts easier than before. Direct the leg above the head . . . high up
above the head. Bring [the leg] closer to the head when moving it down . . . slowly. That is
excellent.
3b. Now, please lie on the back and do exactly the same thing once again . . . a
few movements, easy and simple. Only now, lift the head from the floor. Lift the
leg to the ceiling . . . toward above the head . . . at the same time, lift the head a bit.
Bring the leg toward the face . . . without force. There isn't any need for force.
The left leg should be standing. Whoever does not feel that the left leg is straight — the work
that it is doing is a waste because it is possible to live a hundred years without touching the
leg to the head. But, without noticing that the leg is interfering with oneself . . . this means a
person suffers throughout life, the whole hundred years, because a person surrenders to the
[demands of] the leg and not the leg to the person's awareness.
4. Please sit. Take the right leg in the hands as we did up to now. Take the left leg
backward on the floor. Bend it backward on the floor. Move it backward. Distance it
backward. Take the right leg forward as much as is comfortable. This means to move
the right foot away from the body as much as comfortable.
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Now, lower the head to the floor and try to touch the forehead somewhere — or if
it is hard — the mouth somewhere on the knee or lower leg. Touch the lower leg with
the mouth or forehead. Try once with the mouth and once with the forehead. If possible
[touch] the knee.
Start with the knee. Do it a few times slowly. Organize the leg so it will be comfortable to
do. The more you move the back leg backward, the easier this will be to do.
4a. Now, try to turn the head to the left. Try to touch wherever [you] can . . . in the
knee . . . and from the knee move along the lower leg. [Touch] either with the mouth or
the forehead; or once with one and once with the other.
There isn't any need to try. It is only necessary to do the movement. If [you] do this many
times slowly, it will touch with everyone. Slowly and without force . . . like this, continue
until the forehead will come to lie inside the arch of the right foot. . . inside the arch. It is
possible to place the head inside the arch if [you] do the movement slowly, slowly.
There isn't any need to strain. It is not an unusual thing. It can be with everyone at any age,
provided he is not straining the back and legs more than necessary. In other words, it
succeeds with everyone if they are doing natural, simple movements. It is only necessary to
learn how to make natural simple movements. That means to lower the tension and the desire
to succeed. Then, it is done easily.
Slowly, slowly many times . . . pay attention. Learn to notice what is necessary for it to be
possible. It is impossible [to do] if the foot is lying between the legs, next to the genitals. The
head will never get there. In other words, no head will ever reach [the arch of the foot] if the
leg cannot move away from the body, away from between the legs in front. If the foot is held
close to the genitals . . . [incomplete sentence].
Do movements. Do not strain. Move the head right and left. Slide it along the lower leg.

5. Please sit. Try once again while sitting. Sit simply with the legs to the sides. Lift
the right leg with the help of the two hands as a minute ago. Extend it forward, high up
above the head.
Pay attention if this has become easier to do.
Lift it above the head and let the whole foot come up onto the head. [The foot] is placed on
the top of the head, from above the head. It should come from above the head and lower
down to the top of the head . . . from above the head in order to touch it. You see the foot is
structured so it lies exactly on the top of the head. Try it and see. Those who succeed will
notice that the foot matches the top of the head. There is a place in the foot that comfortably
[fits] on the top of the head. With many I can see that it goes very well.
5a. And now, try the following: While the leg [foot] is placed on top of the head
like this — with the big toe of the leg [foot] draw a line along the face to the mouth
and chin, and back up. With the big toe, touch all along the face.
Slide along the face with the big toe. Slide the big toe along the skull, on the forehead, on the
nose, and on the chin . . . slowly. It is not important if [you] do not actually touch. Do the
movement. Do the movement and think of it.
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5b. Now, stay like this for a moment. Close the eyes and stay like this. Hold the
leg like this. Close the eyes and imagine that all the interference in the body
disappears. That means there aren't any contracted muscles. There aren't any short
tendons. It is easy and comfortable to do. It is like a skeleton. It is possible to place
the leg easily, as easily as the beginning of the movement. Close the eyes and
imagine this thing to yourself five times.
Do not do a thing more, just imagine that the hands, the arms, [are] without force. The
shoulders and the chest, from behind, are soft and it is possible to bend them. The back, from
behind, rounds easily. The chest is empty of air so it is possible to bend it so the movement
becomes pleasurable to do. Imagine this movement five times like this.
5c. Listen for each place [where you feel] a need to strain. Stop it and try to do
the movement intentionally so it won't succeed. Intentionally do the [interfering]
movement so the leg will not touch the head as long as this is easy to do. Now, try to
do it like this: try to not touch, just listen so it will be easy to do. Pay attention. Try
not to touch and do it so it will be pleasurable to do the movement.
Rest for a moment on the back.
6. Once again, take the leg with the hands as [you] are lying on the back. Take the
right leg in the hands as a minute ago. Roll to the right with the forehead close to the
floor until [you] sit up. Roll to the right to sitting.
Now, in sitting — put the leg in place. This means to turn it over. Turn the right
leg over . . . not backward . . . place it in front. This time try once again to lift the leg in
the air. Bring it above the head and come down. Place the leg [right foot] in front of the
face, in front of the nose. If possible, touch the nose.
Now, turn the head right and left. Lift the leg to [its] place [in front of the nose].
[Turn the head] as if [you] wanted to touch the ear to the right f o o t . . . the right ear, the
left ear.
Of course, those who can, touch. Turn the head from right to left while the leg [foot] is
hanging in front of the face. Of course, those who can, touch with the big toe and turn the
head right and left.
6a. Now, hold the head without movement and move the [right] leg from the right
ear to the left [ear].
The head is without movement. The nose is without movement. [Move] only the leg. The
nose is without movement. The nose stays in place, just bring the leg from right to left.
Direct it toward the right ear and toward the left ear. Those who can, will do it. Those who
cannot, do the movement and think that they are moving the leg from ear to ear.
6b. Now, try to do this with both — the movement of the head and the [right] leg.
That means to simply touch the right ear and the left ear without moving the leg
away from the face . . . even if the leg goes close to the nose, which may not be so
pleasurable.
6c. Now, [make] circles with the big toe around the face . . . in the places where
there isn't any hair . . . around and around.
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With the leg — turn [circles] around the face. The face is without movement. The face is not
moving. Only the leg, with the hip joint, moves.
6d. Now, hold the leg in place and move the face.
6e. Now, do both.
Those who can, try to touch. Those who cannot, will do the proximity, but only under one
condition — that it is easy to do.
Leave this. [Rest].

7. Try to walk around on the legs.
See which leg is better. Get up on the legs [feet]. Walk around.
8. Now, come back to the floor. Now the most important part of the lesson has
arrived. Lie on the back. Imagine. Take the right leg with the hands. Bend the left leg
and place it standing on the floor. Take the right leg in the hands as a minute ago.
Imagine that the movement is very easy.
Once again [imagine] that the body is very soft, that the shoulders can move, that the chest is
without air, that it is possible to fold comfortably.
Now, imagine you are doing this movement with great ease and touching the head. Wash the
face with the hand and leg [foot]. Do not do a thing, just imagine it. Imagine the whole body
in such a comfortable position that, in sensation, it is possible to imagine that [you] are
actually doing the movement with the foot. [Imagine] that [you] wash the face without any
special strain . . . while lying on the back.
8a. Now, try to think how it is necessary to get hold of the left leg in the same
position. That means the position will be symmetrical. [Imagine] how to hold the
left leg. [You] are holding the [right] leg. Where is the left-hand position? Do the
symmetrical movement on the other side, but don't do it —just think.
Make it so clear that no one will make a mistake. Because, if [you] think about what [you] are
doing, there isn't any need to make a mistake.
8b. Now, please sit and catch the left leg the way we caught the right. Of course,
the right leg is bent on its side now. Try to see this peculiar thing. Do not do
anything, only think.
Think how it was with the right leg, of how far you went. Try to see if it is possible to think,
with eyes closed, about lifting the left leg more simply . . . that it would be easier to do.
8c. Try to do it and see if it truly is that way. Try to lift the left leg.
Many will find that the left leg moves better. Please try to see if the left leg lifts at least like
the right one, or maybe a bit better. Lift it high above the head.
Pay attention. It is very important because we did not work with this leg. Yet, with most
people, it improves better than the other. Try to see. You see? The leg on which [you] did
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not work, but only thought, does better than the leg [you] tired by working. In other words,
there is nothing that can take the place of good organization and a brain. It is much more
important than work.
8d. Now, try to lift the leg like this and roll backward onto the back. Return to
sitting with a swing . . . with a swing. Lift the right leg in the air and let it come
down with a swing — sit.
Now, try to lower the head down to the floor, or more correctly, before we
rolled onto the side. With the head, go down to the floor. Place the forehead close to
the floor. Roll on the back and return.
Pay attention whether this also is easier to this side.
Pay attention so the forehead stays close to the floor until the end. Roll on the back.
If the right leg stays like a wooden stump, like someone else's leg, then that someone always
interferes.
Stay with the forehead close to the floor the whole way, also after sitting up. Do not erect.
Do not erect. Stay with the forehead close to the floor after rolling. Stay with the forehead on
the floor after rolling, and then return to roll again . . . a few times. Stay with the forehead
close to the floor.
8e. Now, sit for a moment. Try to lift the leg.

See if it is a bit easier than before. Try a few light movements.
8f. [Remain sitting.] Take the right leg backward. With the hands, take the left
foot a bit forward. Lower the head more or less to the floor. Try to touch the head
or forehead somewhere in the vicinity of the knee, close to the lower leg . . . at a
place where it is possible.
Like this, with the mouth or head, slide along the lower leg up to the foot.
[Slide] until the forehead could lie inside the arch of the leg [foot].
That is a goal and that needs to be forgotten. [You] should only do simple movements until it
will be like this. It should be done in that direction without trying. Just pay attention to
which place [you] do unnecessary work so it can arrive. That means where [you] strain too
much, because those who touch, touches easily. Whoever touches with difficulty, never
touch. It tears something. It strains and does something similar to what one wants to do.
8g. Now, please sit. Once again, try to lift the left leg.
See if it is a bit easier than before.
8h. Now, try to wash the face with it. Touch the ear, the nose, everything we did
. . . once with the leg [moving], once with the face, once with the leg.
The hands should be in place . . . the hands, the hands, please.
8i. Now, in thinking — take the right leg in the hands . . . the right leg . . . pay
attention . . . the right leg. The right hand between the legs, behind the [right] heel.
And now, in thinking — do it better than with the left [leg].
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In thinking, do it more simply, more easily, and more comfortably . . . simply to put the leg on
the top of the head. Truly try to imagine this. Close the eyes. Notice what [you] do with the
shoulders, with the stomach, with the head, with the breathing, with the pelvis, and with the
hip joints.
8j. Now, actually try to lift the leg.
See if it became better. You can see that what is important [is this] — one [person] touches in
the first lesson, another in the second lesson, but if we look generally, the difference from the
beginning of the lesson until now is enough for each person.
Now, please lie on the back quietly.
Pay attention to the difference that this made to the pelvis. What do [you] feel in the pelvis
while lying on the floor that is different from usual; also in the chest, in the shoulders, and in
the shoulder blades? [Feel] in order to know the next time, when lying on the back, if it is
possible to touch the head with the leg, or not. If it could touch, the back will lie the way it is
lying now. It will be possible to touch easily if the pelvis lies as it is lying now.
Now, roll on the side and get up on the legs.
Pay attention to the difference this [lesson] has made.

(End of lesson)
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#232: Minimal movements; lying on the side; begin the movements in imagination
ATM Lesson #232: Minimal movements; lying on the side;

begin the movements in imagination
Source: Reel 16, Track 4 Lesson 3
1. Lie on the back and extend the arms and legs. [Do as] we always do.
This means to pay attention to how the heels are lying, to how the lower leg lies, to the
difference between the right and left sides in the heels, the lower legs, behind the knees, in the
pelvis, in the floating ribs above, in the lower back, between the shoulder blades, the elbows,
and the shoulders. [Pay attention to] the whole length of the spine from the tailbone, the
pelvis, the lower back, higher up between the shoulder blades, the neck, and the head.
2. Now, please lie on the right side. That means to place the left leg in front of the
right on the floor. Extend the right arm in a continuation of the shoulder, in front, with
the palm upward, with the palm toward the ceiling. And now, with light movements, turn
a bit. Lift the left arm and turn the head [along] with the hand a bit to the left. Stay like
this. [Turn] the head with the hand.
This means the nose is approximately toward the ceiling. The left arm is hanging a bit
backward. Stay in this position.
[2. continued.]
Now, first in thinking, try in thinking. . . pay attention . . . do not do a thing except think,
"extend the right leg straight." Pay attention. "In thinking" means that it is not in the
legs, but in the head, in the mind. Do not move the legs.
At the same time, also think of lifting the head a bit from the floor. In other words,
think of doing it so the line of lying becomes this peculiar curve. The head is lifted and
the leg is straight. Think of this a few times. You will see that this thought changes
something in the body.
Think that the right leg lengthens becoming straight, long, and that [you] lift the head a bit.
Slowly, slowly think this many times.
2a. And now, with a tiny movement — lift the head. Lift the head with a tiny
movement.
This means it will be possible to increase it. If [you] lift the head until the limit, [the
movement] is not tiny. A tiny movement means that it is possible to lift more . . . a tiny
movement. Lift the head with a tiny, light movement.
2b. And now, with the same tiny, light movement, try to lengthen the right leg a
b i t . . . a light movement. Actually make it [the leg] longer.
2c. Actually make the right leg a bit longer and at the same time, lift the head.
Gradually extend the right leg completely straight downward while continuing to lift
the head more and more easily . . . with a very fine movement.
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2d. Slowly, slowly try to lift a straight right leg. Lift the right leg and the head
together with a tiny movement.
Lift the leg and the head with the most delicate movement that is possible. The right leg is
long and straight. Lift the head and leg together with a tiny, delicate movement.
Pay attention to when air strives to come into the lungs. This means when do [you] inhale —
while lying or while moving? Slowly, you will see that it is much easier to inhale while doing
nothing and exhale while lifting, while the chest shrinks due to movement.
Slowly, slowly listen to what happens in the right side of the chest. Which parts press to the
floor forcefully while lifting the leg and the head. What leaves the floor when [you] stop the
action?
Leave this. Slowly lie on the back. [Rest.]
Pay attention if it is possible to feel a difference in the contact of the body with the floor, or in
the sensation of the body on the right side and on the left side. Pay attention to what parts, or
points, [you] feel a larger, clearer difference.
3. Return to the right side to the same position. This means the left leg is in front.
The right arm is extended forward, to the right in a continuation of the shoulder with the
palm upward. The right leg is long. And now, try to lift the right leg and the head from
the floor, but now with the help of the left hand behind the head. The left hand [is]
behind the head.
It is more difficult than [one] thinks. Lift the head with the nose to the ceiling . . . with the
nose to the ceiling. With the nose to the ceiling, lift the head and leg . . . with delicate
movements.
Mostly pay attention to whether it is possible to allow the left elbow to turn left, so the left
elbow moves away from the face. Slowly . . . the left elbow to the left.. . and of course, the
nose is to the ceiling if possible. If it moves less, do not strain.
Now, pay attention. Now, the great majority stops breathing while lifting the head. Those
that I am talking to, I can see that they hold [their] breath. Slowly try to let air come out of
the lungs while making the effort. First, the movement will become easier. The heart will not
pound and the bending [will be] bigger.
Lift the arm. Lift the arm, but have the elbow turn more and more to the left. Lift the elbow
from the floor. Lift the hand, elbow, and everything while the elbow turns to the left.
With many, the left knee lifts from the floor a bit. Do not interfere with the lifting of the knee
if it facilitates the movement as long as you do not lift [it] intentionally.

As before, listen to the difference.
4. Please return to the right side, to the same position. The left leg [is] in front and
the nose turned to the ceiling. Let the left hand look to the ceiling and turn it [the left
hand] backward to a more or less comfortable place.
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Not low, not low .. . that always is self-deception. Turn it a bit backward. This easy portion
will increase by itself. Do not lower it to the floor.
[4. continued.]
Now, in this position, if you can please turn the nose a bit further to the l e f t . . . to
the limit, but without force. [Turn] the nose, the face, a bit to the left as close to the limit
as they go without straining. In this position, fill the abdomen. Push the lower part of the
abdomen forward, and then, to the extent possible, pull the abdomen in and expand the
chest. Continue doing this movement slowly, slowly at first.
Push the lower part of the belly out, down toward the legs. At the same time, the chest
shrinks by itself. Then, reverse the movement. Expand the chest and pull the abdomen in.
4a. Now, do this movement very fast, very quickly. It is possible not to breathe at
all or [to do] the opposite. Let the breath do what it wants. That means to take quick
breaths, staccato ones. And now, make a few slow movements.
4b. Go back to turning the face a bit to the right and to the left.
Pay attention to whether [you] feel the end point, that point where it became difficult [to turn
your head] a bit [more] to the left. That means [you] are making a larger turn to the left than
before. It may even be a significant [one].
4c. And now, in this position, place the left hand behind the head. Once again,
the nose [is] to the ceiling while placing the hand. If possible, open the left elbow
toward the floor, or as far as it opens. Lift the head and the long [straight] right leg
from the floor.
Pay attention if it lifts easier, if the head lifts more easily and higher by itself — with the
same effort, or maybe even a smaller effort than before.
Return to feeling the difference [you] feel between the right and left sides. It is different in
different parts of the body. One side feels that it is lighter and the other side heavier, but of
course, not everything on the [same] side. One part of the chest lies better. One part of the
leg lies better. One arm lies better. That means one shoulder blade lies better. It is not equal
on both sides. That means not everything [which changed] is on the same side.
5. Return to the right side in exactly the same position. Turn the face to the ceiling.
Pay attention. With the two arms — do [move] them as if [you are] widening the arms
and want to hug a very thick tree. This means the two arms are open and round at the
elbows. In this position — with a very light movement, which will be difficult to do, so
make a very delicate movement — lift the head [along] with the shoulders.
[Make] the tiniest movement that is comfortable to do. The arms [are] wide, at least as wide
as if to hug me. That means a very thick tree. [Use] the largest width of the arms. I see there
are a few that truly estimate my size. The others do not estimate it correctly.
Pay attention if it is possible for the right elbow to lift from the floor, that it could lift. There
are those that do not estimate the difficulty. [For them] the back is not sufficiently flexible. It
is extremely difficult to lift the right elbow [shoulder] from the floor. If you pay attention,
with everyone, it lifts a lot less than the other one, except for those whose shoulders
1592
completely lie on the floor. There are those whose right shoulder blade or right shoulder does
not leave the floor at all. Try to lift the right elbow and arm. Those who find it difficult, lift
the right hand from the floor and slowly the elbow will lift.
5a. Now, continue doing the same thing, the same way; only now, lift the right leg
[along] with everything [else].
There isn't any need to mention it — air will come out of the lungs by itself, or the face will
become red and [you] will feel enormous effort in the whole body.
Lift the right leg, the two arms, and the head.
6. Once again, lie on the right side. Place the left leg in front. Open the arms again.
Now, try with the right hand behind the head. Open the arm. The right hand [goes]
behind the head. Like this, lift the head with the right hand. With the right hand — lift
the head. The left hand will go down to whatever place it can. Whether you want it or
not, there should be a lot more [movement] to the left than it was before.
With most, you can see that the left hand sinks to the floor by itself. There isn't any problem
in lowering the left shoulder to the floor if the spine and neck are twisted without force. It is
not completely in order with everyone, but it will be.
6a. Now, slowly lift the head and the right leg . . . with the face and nose to the
ceiling. The nose [is oriented] to the ceiling. In this position, lift the right leg and
the head. Expel air.
6b. Stay for a moment in this strained position. This means to lift the head and
[right] leg [and stay there]. Now, place the left hand on the forehead. Try to roll the
head with the hands from right to left. [TN: The right hand is still behind the head.]
Roll it. Do not do something different. [Roll the head] between the hands. This means a free
movement of the head between the hands. Roll the head between the hands. Do not turn the
head, but roll it between the hands. The hands [are] flat, please. The two palms are flat so the
head rolls between the hands like a pencil rolling between the palms. Many know [how to do
this]. There still are those for whom this does not work. Do not touch the whole palm to the
head the whole time.
Leave this for a moment. Lie on the back and rest for a moment.
7. Lie on the right side as a minute ago . . . in exactly the same position . . . with the
arms wide. Turn the face to the ceiling. Lift the right hand higher up on the floor. The
right hand is a bit higher. Lift the right hand a bit higher in the direction of the head, on
the floor.
This means to tilt the head to the left . . . the top of the head a bit to the left. Lift the right
hand a bit, if possible, to approximately forty-five degrees in the direction of the body. Lift it
on the floor . . . the right arm in the direction of the head . . . on the floor.
[7. continued.]
1593
Now, with the left hand from above the head — get hold of the right temple, the
right temple. Pull the right temple so the upper part of the shoulders and head will move
to the left. If possible, pull the head a bit on the floor to the left.
Pay attention not to turn the face. Do not turn the face, but drag it. [Hold the temple] from
above the head, above the head. Catch the temple from above the head and pull the head to
the left. Make delicate movements; otherwise, [you] can tear and break. The face [is] to the
ceiling. Pull the head to the left with a delicate movement many times.
7a. Remain to the left. Stay to the left. Stay in the extreme place to the left.
Notice that the face and nose are turned to the ceiling in this place, and if not, come
back as much as necessary so it is possible to have the face and nose turned toward
the ceiling.
In this position, fill the abdomen and push it out. And then, fill the chest and
pull the abdomen in. Stay in place the whole time . . . in a position the most to the
left with the nose to the ceiling. Continue doing this.
7b. And now, make a few fast movements like this . . . [with the abdomen and
chest].
7c. Slowly return the head to the middle. Place the right hand behind the head . . .
the right hand behind the head. Extend the left arm to the left. Lift the head with the
help of the right hand. [Lift the right] arm from the floor.
Pay attention to where the left arm turns by itself. Where does the left arm go now? When
going down, pay attention to whether the left shoulder or left shoulder blade touches the floor
as [you] return to the floor. With many, the left shoulder probably touches. With many, it
still is not doing it.
Leave this. [Rest.]
8. Get up to standing and walk around a bit.
Pay attention to how it is. Walk around and pay attention.
8a. Walk for a few seconds. Pay attention to which side it is comfortable to turn.
Turn right. Turn left. Pay attention to the difference. Swing the body right and left.
Pay attention to which side goes by itself and which does not. It will also show you the
quality of a good movement.
9. Please return to the floor. Return to the floor and lie on the back. For a moment,
close the eyes. First of all, in thinking, try to compare the sensation in the legs, the heels.
Pay attention to the difference. In thinking, try to feel or sense the two more equally, the same
— in the heels, in the lower leg, behind the knees, in the pelvis, in the chest.
Probably you now feel clearly that there is one side that lies differently from the other — in
the spine, in the shoulders, in the arms, in the eyes, and in the face. In thinking — try to pay
attention to the differences until the peculiar feeling is a bit less sharp.
10. Now, please lie on the left side. Place the right leg on the floor in front of the left.
Extend the left arm to the side [at shoulder height]. As before, lift the right arm a bit up.
1594
The nose [is] to the ceiling. The nose [is] to the ceiling to the extent that it goes. Now, in
thinking — don't do any movement. In thinking — lift the head and the left leg from the
floor. In thinking — lift the left leg and the head from the floor.
10a. Now, extend the left leg long. In thinking — lift it, long like this .. . with the
head together . . . [a long left leg and the head]. Think at least three times,
throughout the whole body.
Pay attention to which places in the body press to the floor when you think this.
10b. Now, place the right hand behind the head. [Move] the right hand behind the
head and open the right elbow. In thinking — lift the head [along] with the leg.
Let air come out of the lungs. Turn the right elbow to the right to the extent possible. Do not
hold it close to the face.
10c. Now, also in thinking — expand the abdomen and shrink the chest, and
exchange [vice versa]. Fill the chest and pull the abdomen.
lOd. Actually lift the head and left leg a bit from the floor. Place the left hand on
the forehead. Lift the head and the left leg. Do not [actually] turn, [do this] only in
thinking. In thinking — roll the head with the hands. [TN: The right hand is behind the
head.]
10e. [Actually] extend the right arm to the right and place the left hand behind the
head. In thinking — try to lift the head with the left hand, together with the leg.
Pay attention to the influence of the thought. With many, the right arm already goes down the
same or even better than after all the movements we did earlier.
The left hand [is] behind the head. The left leg [is] long. In imagination — imagine that
[you] are doing the movement, that [you] lift the head or the leg.
lOf. Take the arm. Extend the left arm a bit above the head, at forty-five degrees
. . . the left arm, the left hand, forty-five degrees, above the head in the direction up
to the extent that is comfortable to do. With the right hand — get hold of the left
temple . . . with the nose to the ceiling.
Drag the head and shoulders to the right and stay there at the extreme position
to the right — the most to the right that is possible without hurting. Stay there and in
thinking — fill the abdomen and then the chest.
lOg. Now, actually try to lift the head with the right hand . . . with the right hand
behind the head. Return to the middle and lift the head with the right hand. [At the
same time] lift the left leg in the air. [Lift] everything together.
Pay attention to where the left hand is now, whether it is lying on the floor with everyone.
Lie on the back.
1595
Pay attention to whether [you] still feel the body [is] different on one side from the other; or
whether these three minutes of thinking made the new side feel stranger or more different than
before . . . [more than] what we achieved in a full hour or three-quarters of an hour of work.
Slowly get up to standing. Walk around a bit.

Pay attention to how it is.
(End of lesson)
1596
Notes
1597
#233: With the legs joined lying on the floor
ATM Lesson #233: With the legs joined lying on the floor
1. Please lie on the back quietly. Join the legs throughout their whole length. Join
the legs, also the big toes, everything. Place the hands on either side of the body. Pay
attention to the large effort [required] to hold the legs like this.
Try to breathe freely. That means to listen to the movement of the abdomen immediately
below the navel. When air comes in, pay attention so the abdomen lifts from the floor and a
point below the navel lifts first. When expelling air, that point starts to go down [and] air
comes out. Listen to the movement of the belly.
Enable the arms to be lying on the floor. Pay attention to the palms, to the elbows, and to the
shoulders.
Try not to correct. Do not do anything in order to change the position. Before doing
anything, just pay attention to stop the action in the brain first. This means not to change the
hands and [think] afterwards because you felt uncomfortable. But rather, pay attention. Is the
hand strained? Leave it, but do not change the position. Cease the effort. Do not change the
shape of holding . . . also in the shoulders, also in the pelvis, and also in the chest.
la. Spread the legs. Pay attention to the extremely long length there is between
the legs [all the way] up to the neck. That means from the coccyx all along the
spine.
Listen to the spine behind. What is lying on the floor — in the pelvis, from the coccyx or
from the tailbone — in the vertebrae of the lower back, in the vertebrae of the chest, and in
the ribs? Listen to their length.
Think that it is long — from the coccyx to the back of the head — or that it is really very long,
truly long. Pay attention to the sensation of length on the floor.
Now, pay attention to the length of the legs. Pay attention to how large the body is while
lying on the floor. Notice that it is long.
lb. Now, bend the [right] knee. Bend the right leg and place the right foot
standing on the floor. The legs are spread, not joined together. That means the leg
stands as if spread. The right hand — roll it so the back of the hand [lies] on the
floor. Place the back of the [right] hand on the floor.
Now, with light movements, with the help of the right leg, lift the right hip
joint and turn it sideways.
This means to make a movement of lifting the right side of the pelvis with the help of the leg.
Lift the hip. Enable the body to move a bit to the left. [You] will see that the head also tries
to do this. Allow it to do it. Lift the hip many times.
No. The knee stands without movement. Pay attention. While lifting the right hip like this,
the knee moves away from the face. It is as if [you] stand more strongly on the leg. But,
1598
don't push hard on it, just, pay attention so the leg moves away from the chest, away from the
face, and stands. Do this a few times.
Breathe freely. While [you] are lifting the right hip joint like this, pay attention so the spine
pushes along the whole chest. It pushes the head and also tries to roll it to the left. . . not
exactly, but try. Pay attention. Do not lift the whole pelvis, only the right side, only the right
side. Like this, roll a bit to the side.
Pay attention to the movement of the shoulders. When lifting the right hip [hip joint] like this,
it is as if the right shoulder stays on the floor even though it lifts, moves away from the head,
and moves further down relative to the body.
lc. Do the following — lift the body and stay in the lifted position, off to the side.
This means turned a bit to the side. Now, try to look at the right hand with the eyes.
Try to push it [the right hand] in the direction of the right heel. Extend the right arm
and push it in the direction of the right heel.
Push the right hand in the direction of the right heel. Now, go down and return. Look at the
hand and push the hand in the direction of the right heel. Do this many times.
Turn the face to the right hand, and then lengthen it in the direction of the right heel. That
means to lower the shoulder, turn the head, and lengthen the arm on the floor. [Lengthen it]
so it will be possible to feel that the hand moves on the floor in the direction of the right heel.
2. Leave this. Lie quietly. Return to paying attention to the length of the body, to the
movement of air in the lungs.
Pay attention to the length of the body. Pay attention to whether the right leg became longer
than the left, to whether the right arm is longer than the left, or the other way around. Pay
attention to whether the sensations in parts of the body are [more] equal.
3. Place the left foot standing. Try to turn the pelvis a bit. The knee stands straight.
Of course, right now the arm is not important.
First of all, [pay attention] to the leg and the left hip [hip joint]. Lift the left hip joint from the
floor. That means to roll the pelvis a bit to the right. Pay attention that if [you] do not do
anything the left shoulder also moves down a bit and the face, with the head, turns to the right.
Make light movements. Listen to the movement of the abdomen, the breathing, the length of
the body, and the length of the right leg.
3a. Place the left hand so the back of the hand [is] on the floor. Turn the face
toward the hand while lifting the pelvis as before. Enable the left hand to creep in
the direction of the left heel.
Look at the hand. Turn the head in order to look at the hand, to see the hand. See how the
hand comes closer to the left heel. Let the hand approach the left heel. Follow it with the
eyes.
Leave this and return to resting.
1599
4. Return to place the right leg standing. Turn the hand over and place it so the back
of the right hand is on the floor. Extend it in the direction of the heel. Look with the
eyes in that direction.
Now, pay attention — try to lift the heel and put it standing on the fingertips.
Bring the hand under the heel. If possible, catch the heel. Bring the leg closer so it will
stand on the palm. Catch it, catch the heel with the hand.
This means the thumb is outside and the fingers are inside. Hold the heel like this.
4a. In this position — try to lift the foot from the floor, with the toes . . . no, only
the foot, not the h e e l . . . the foot and the toes.
Lift the foot and the toes from the floor many times. Lift the toes of the foot, together with
the foot, inside the hand. The heel stands on the hand. Do this movement many times more
and more comfortably.
Listen so the toes bend upward. Bend the toes upward and lift them, [along] with the foot, up
from the floor. Do this movement more and more simply, comfortably, and regularly.
4b. Accelerate it. Do some twenty fast movements. Lift the foot and pay
attention. Bend the toes upward.
5. Leave this. Extend the arms and the legs. Lie quietly.
Pay attention to whether breathing became more comfortable when [you] stopped working.
That means [you] are not listening to the abdomen while lifting the foot. It is an indication
that [you] did not breathe properly earlier if it became more comfortable to breathe now.
Do not do any movement or any breathing. Do not improve it; just pay attention to whether
there is movement in the abdomen. Pay attention to whether [you] can notice that the
abdomen inflates, lifting under the navel when air comes in and goes down while air is
expelled.
6. [Lie on the back with the arms and legs long.] Turn the left hand so the back [of the hand
is] on the floor. Put the left leg standing. Turn the head and see how the heel comes into
the hand, the palm. Put the heel standing on the hand. Now, lift the foot, with the toes.
Slowly . . . first lift the toes high up. Bend them . . . the foot. Do this many times until it
becomes comfortable and pleasurable to do.
6a. It is possible to accelerate this. Do this faster, each one according to his own
taste. But, notice if [you] are doing a faster and faster movement and truly bend the
toes upward.
While [you] are lifting the foot, [you] also bend the toes upward. Bend the toes. Lift them.
Bend them and accelerate the movement.
7. Leave this and lie quietly.

Once again, pay attention to whether the breathing has become freer. That means [you] did
not breathe well earlier. It is an indication that [you] did not listen to the movement of the
abdomen.
1600
Return to thinking of the length of the spine and legs.
8. Return [to the previous position] and turn the right hand [so the back of the hand is
on the floor]. Put the right leg [foot]1 standing. [Place the right heel] in the right palm.
Pay attention if it is a bit easier to catch the heel. Catch it well.
[8. continued.]
Now, lift the right hip from the floor . . . to the left. Turn the eyes to the right hand.
Pay attention. Allow the knee to move away from the body so the right hip can lift and [you]
can see, with the eyes, the heel and the hand. Lengthen the knee. Let it move away from the
body so the hip lifts better, the right shoulder goes further down, and the head turns more
easily toward the heel. Like this, look at the heel.
Increase the movement of the hip. The right knee stands quietly. It only moves away from
the face.
8a. Now, if possible, try to hold the middle of the foot with the hand. That means
to lengthen the arm and bring the hand underneath the middle of the foot instead of
the heel.
If it is not possible to bring the hand a bit further in, bring the foot closer. Place the foot
standing with its arch standing on the hand. It is easy to do if [you] turn to the side.
[8a. continued.]
In this position, try once again to lift the toes of the foot from the floor. With the
foot, try to lift the toes up . . . with the foot. The hand is on the floor. The heel
stands on the hand. Lift the toes and the whole foot. Make a comfortable, large, fast
movement to the extent possible, only to the extent that is comfortable even if more
is possible.
Accelerate to the extent that is comfortable. Just pay attention to whether [you are] breathing,
if [you are] feeling the length of the spine, and if [you are] listening to the movement of the
abdomen.
9. Leave this and extend the arms and legs.

Pay attention if it is possible to feel the difference in the length of the right side and the left
side.
10. Turn over the left hand so the back of the hand [lies] on the floor. Place the left leg
standing. [Turn] the pelvis to the right. [Place the arch of the left foot] in the left palm.
Get hold of the whole foot like this. Now, with slow movements, pay attention to the
breathing, to the length. Distance the knee from the body and roll the hip to the right like
this.
1
etc. Through custom and general use the words are interchangeable. The specific meaning is derived from
the context. Almost always Dr. Feldenkrais follows this custom and uses generic words. The specific
reference is indicated in brackets.]
1601
This means to lift the left side. Turn the head and the eyes. With each movement, turn the
head and eyes toward the hand. Place the heel standing in such a place that it is possible to
see [it].
With each movement, pay attention to make a movement with the head so [you] can see the
heel and the hand. Pay attention to how the spine turns, especially in the areas between the
shoulders where it is very difficult to soften the spine. [Notice] that now a very large
movement of the spine is made there. Now, the upper part goes to the left and the lower part
goes to the right. All the vertebrae of the neck participate in your work. Pay attention to the
length of the body and to the breathing. Make sure that the movement will be easy.
With each movement, pay attention to how lifting the hip pushes the spine and lengthens the
whole spine, neck, and head. That is why it is easy for it [the head] to turn to the side. By
[doing] that, the whole chest becomes more flexible.
Pay attention to look at the heel and the hand. See them with each movement. Place the heel
and the hand standing in such a place that it will be easy to see them.
10a. Correct the standing of the foot. Place the hand in the middle of the arch and
lift the foot, with the toes, up. Many think that they bend [the toes]. They lift the
foot and do not succeed in bending the toes.
Pay attention that [you] truly are lifting the toes, the toes of the foot. Touch the floor with the
toes and lift them. Also lift the foot. Make a movement with both — the toes and the foot.
10b. Accelerate this movement and make it very comfortable.
11. Leave this. Extend the arms and legs. Pay attention to the movement of the
abdomen and breathing. Feel the whole body from the middle, from the tailbone to the
neck, to the top of the head.
Listen to the length of the legs, the width of the shoulders and arms, the movement of air, and
the movement of the abdomen.
12. Return to [the previous position and] turn the right hand over. Bend the right leg
and place the heel of the right foot in the palm of the [right] hand. If possible, try to bring
the thumb of the right hand between the big toe and the rest of the toes . .. from below ..
. between the big toe and the rest of the toes.
Pay attention if it is possible to catch the foot even better now.
Bring the right thumb in . . . from below . . . from below . . . between the big toe and the
remaining toes. No, from below . . . bring the thumb in from below. No, as the foot was, as
the hand was. Lengthen the hand easily.
[12. continued.]
Place the foot standing on the floor, on the palm. Now, with light movements, roll the
pelvis and lift the right hip joint. With the eyes, see the hand and the foot. Do this
movement many times. This time, allow the right knee to approach the floor in the
middle, between the legs.
Pay attention. The knee goes between the legs better with each movement if [you] pay
attention to the breathing, the movement, and to the length. That means the leg goes to lie
1602
better the moment you lift the hip. Pay attention. The knee moves away from the head and
pulls the spine. Turn and look there many times. Make the movement lighter and lighter.
13. Leave this and extend the arms and legs.

Pay attention to the sensation of the body on the right side and left side. Listen to the
abdomen, the breathing, and the length of the body. Do not do anything intentionally; just
pay attention to how it is.
14. Now, turn the back of the left hand to the floor. Try to catch the middle of the left
foot inside the hand. Turn the body a bit to the left and look at it [the hand] with the
eyes. Slowly see if it is possible to bring the left thumb between the big toe and the rest
of the toes. Now, like this, try to roll the body.
Listen to the breathing. Allow the left knee to go down, between the legs, to the floor.
Pay attention to the movement of the spine between the shoulders, and to how the head can
turn to the side more and more easily.
Leave this and extend the arms and legs. Return and check everything — the breathing
and the length. [Rest.]
15. Return and turn over the right hand. Catch the middle of the arch of the right leg
[foot]. Put it standing on the floor, on the hand. Now, like this, try to turn the leg right
and left. Place the knee in the middle and go to the right. Make the largest possible
movement of the knee inward and outward. If possible, place it outside, on its side and
inside, on the floor.
Of course, from below, the hand can help the leg turn. [You] can move it from the floor.
Place the right knee on the floor between the legs, if possible. With the hand, move the right
foot so the right knee could lie in the middle [between the legs] and the other way around.
Take it. Place it outside. Place it on the floor in both cases — both inward and outward.
Move the foot with the hand so it will be easy to do.
It is possible to assist [yourself] with the left leg. It is possible to assist with the left leg so
[you] are able to place the right knee to the right and also on the middle, to the left.
16a. Now, put the thumb inside the web between the big toe and the rest of the
toes. Try to do the same thing. Insert the thumb from below . . . from between the
big toe and the rest of the toes. Enable the right foot to turn right and left.
17. Leave this. Extend the arms and legs.

Pay attention if, once again, there is a feeling that one side is longer than the other. That
means it is better than before.
Listen to the abdomen, the length of the spine, and to the exhalation or inhalation of air
according to the movement of the abdomen.
18. And now, turn over the left hand. Bend the left knee and place the [left foot] inside
the palm, in the arch in the middle. Slowly, try to place the left knee between the legs
and outside. Allow the whole body to move comfortably and easily.
1603
It is possible to do any movement if it is comfortable so this will be pleasurable. Move the

foot with the help of the hand in order for it to be easier for the knee to turn from the hip joint.
Then, it will be possible to place the leg both on its inside, between the legs, and also on its
outside.
18a. Now, bring the thumb between the big toe and the rest of the toes. Continue
doing the same thing.
19. Leave this and lie quietly for a moment.
20. Now, extend both arms out to the sides and place the back of the hands on the
floor. Place the two feet standing, close . . .with the legs spread. Like this, lift the pelvis
in the air. Lift the pelvis up high from the floor a few times. Lift it. [Move the body
right and left.]
Now, pay attention. Move the body right and left so [you] could notice that in the shoulders
— in the place where it leans on the floor — the big vertebra of the neck moves right and left.
20a. While taking the knees and pelvis to the right, look with the head and eyes to
the left, and then the other way around. This means to turn the eyes and head in the
opposite direction of the movement of the pelvis and legs.
Turn the eyes and head in the opposite direction to the pelvis and legs.
20b. Now, lift the pelvis simply. Go up and down a few times.
20c. Lower the pelvis. Catch the right heel with the right hand. Pay attention if it
is easier to do than before. Put it standing on the floor and lift the hip a bit.
20d. Leave this and do the same thing on the other side, the left side. Catch the left
heel and do the same movement.
See if it is easier than before.
Get up to standing and walk around a bit.

(End of lesson)
1604
Notes
1605
#234: Standing backward, part 1
ATM Lesson #234: Standing backward, part 1

Note: Before teaching this lesson Dr. Feldenkrais gave two long lectures titled "The
Means." These lectures will be published later.
[Editor's note: Please refer to Lesson #235 and #238 for other lessons on this theme.]
1. Please stand and put the two legs standing more or less comfortably, slightly
spread. For now, without paying attention to how they are standing, to how the feet are
standing — place the two hands one on top of the other, in front, one on top of the other.
Lean on the body, simply, easily, so it will be possible to hold it [this position] for a long
time. This means that one hand is holding the other lightly.
And now, try to take the pelvis backward as much as possible with tiny, easy
movements, with light movements.
Pay attention. The head should be lowered. That means not to do any movement with the
chin. Just take the pelvis backward, many times, with light movements . . . many times until
you will be able to notice that the weight of the body presses more toward the heels.
Slowly . . . don't lift the legs [the feet]* intentionally. Do not take the whole body backward,
only the pelvis. Take the pelvis backward until [you] will notice that there is less pressure on
the toes . . . many times. Pay attention that the head will be lowered and without movement.
Pay attention to how slowly, slowly, with the movement of the pelvis backward . . .
[incomplete sentence].
Listen. Look downward with the eyes and take the pelvis backward . . . not the whole body,
only the pelvis. Have the head remain in the place that it is standing to the extent that [you]
can listen to it [the head] . . . just without force in the neck muscles . . . many times.
Now, pay attention. The great majority pushes only the hip joint and tail bone backward
when it is said, "the pelvis." That is the lower part of the pelvis and what about the upper
part? What [does] the upper part of the pelvis [mean]? We said, "to move the pelvis
backward." That does not mean to protrude the tail backward. It [means] to take the whole
pelvis backward. That means that you must not do anything with force. Do not correct,
because if it did not move from the start, it will not go when you do it with force. It would
only be a new movement that has no meaning in relation to correcting the posture. Move the
pelvis backward like this. Pay attention not to lower the head further, just bring the pelvis
backward . . . everything backward until it will be possible to notice that the quadriceps, the
big muscles of the thigh, begin contracting powerfully, much more than it is possible to do
intentionally.
1
etc. Through custom and general use the words became interchangeable. The specific meaning is derived
from the context. Dr. Feldenkrais almost always follows this custom and uses generic words. His specific
1606
Continue taking the pelvis backward like this and pay attention that the pelvis, the whole
pelvis, also the upper part of the pelvis [is taken backward]. But, do not do any arbitrary
intentional movement in order to do this movement differently; just pay attention to whether
the upper part also moves backward. Many do not notice when they start moving the hands
forward. If they move the hands forward, it is a sign that [they] want to do something
intentionally but they do not know how, so they only strain. Leave the arms hanging in front
like this and do these movements. It will be very boring, but very useful. The ones who can
listen to what happens inside will see that it is not boring.
Pay attention. Do not move the whole back, [along] with the head. The head remains in place
as much as possible. Do not move like a tree in the wind [where] the treetop moves faster.
Do not move the head. Take only the pelvis backward and allow all that is connected to the
pelvis to move backward. We said not to take the hands forward.
Leave this and walk a bit.

2. Return to standing. And now, make a small step with the right leg forward, with
the legs spread as before, and try the same thing. Put the arms in front as before. Take
the pelvis backward.
Pay attention so the head will stay quiet, lowered, and only [the pelvis] moves. Do not go
down low with the head, with the back. The head stays in place. Take only the pelvis
backward. Do not bend the legs. Take only the pelvis backward. Do not take only the lower
part of the pelvis, but the whole pelvis backward. Pay attention that the head does not move,
that it stays fixed in space. Organize the movement of the pelvis so the body will change so it
could allow the pelvis to move backward. Pay attention not to bend the left knee, but to take
the whole body [the pelvis] backward . . . the pelvis. Listen that the head won't go backward
. . . the head, not backward . . . slowly. Do not try, trying is the worst thing that can be done.
If [you] try, of course it will move, because when [you] are trying [you] make an effort. You
try to do well; and, if [you] want to do well, you can only do it in a way [you] already know.
It is not possible to do well in a way that is unknown. We want to learn a way that we do not
[yet] know. It is impossible to achieve it by trying.
If [you] continue until [you] did these movements a few thousand [times you] cannot notice
the great majority taking the pelvis backward. They do not permit — not in the lumbar
vertebrae, not in the vertebrae of the ribs, and not in the muscles that hold these places —
movement in the pelvis. The great majority protrudes the bottom backward, that's all. [They]
do not take the pelvis backward. [They] take only the sacrum backward because everyone
thinks that it is possible to take the pelvis backward without softening the ribs, the vertebrae,
and all the muscles of the chest. It is not possible to take the pelvis backward if nothing
changes in the holding of the chest and shoulders. And, not only that, a huge change in the
legs needs to occur. Do not bend the knee. Move backward with the whole back . . . [with
the whole pelvis].
Maybe [you] will understand better what is wanted . . . we want to correct in standing . . .
[incomplete sentence]. Always I avoid or am against doing movements in standing. If [you]
look from the side you will see that no one is doing the movement that they want to do — no
one. It is very difficult. It is impossible because for this — it is necessary to stand well and
the great majority does not stand well. They stand the way they stand. Maybe, it is an
exaggeration when I say no one. A few [do this movement] more or less well.
Now, how will we correct this? In standing, it is above human power. Yet, in the end,
everyone needs to try. How can I try if I do not do my best? That means to enlist myself as I
know or as I think and feel is good. That means that I continue doing what I did before.
From that, nothing can change. This means, it is possible to get an improvement in the
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direction that has in it both —usefulness and also disadvantages. My faults and my
advantages will improve. But, there won't be a fundamental change in the standing.
A person will always be recognized from one hundred kilometers. He is recognized by his
walk if it is possible to see him standing through binoculars. That means nothing changed.
How is it possible, despite everything, to arrive at a change in standing? Well, we want to try
to arrive at this just as we arrived at other things — by taking the possibilities of standing, by
going to the limit in one direction and then going to the limit in a second direction — so the
dimensions of a person's feelings widen.
If a person knows to do only this movement with the pelvis, what can come out of it? He will
work a thousand years and he will never do anything else. It seems idiotic to him, also not
good, not comfortable, but [the other possibilities] are not used. Now, as long as he cannot
take the body backward so the lower back also moves backward, as long as he cannot do this,
he is at the end of a movement where the toes do not stand. As long as he cannot take the
body forward to all sides — [he] does not have [the possibility] of changing anything
available to him. He cannot find the correct middle because he can only do that which he
knows. He does not have the possibility of changing it to a significant degree. Then, it
always stays the same.
So now, we want to bring everything, to bring the center of gravity of all the members
backward to the limit, backward to the limit. And, we want to start it from the bottom. We
want to take it from the bottom, backward — backward as if [you] are standing near a wall
and someone, from in front, pushes you to the wall. That is the intention.
Please try once again. Stand with the left leg backward and the right leg a bit forward. Lower
the hands, hanging in front, one on top of the other. That is so [you] can notice that the
greatest change should form in the shoulders and chest and not in the pelvis to enable to body
move backward. A bit [changes] in the legs, which straighten a bit better. So, take the pelvis
backward like t h i s . . . everywhere.
Listen so the head stays forward, in front as it is. Do not move the head backward. Take the
body, the pelvis, backward . . . the chest, everything behind. Do not lift the hands. You won't
get it by trying. It is only after [you] do a large number of movements that this will form by
itself and you can see that there is change. That is all. If you do this intentionally, it will not
form.
2a. Please change over the hands. The one that was above, have it below.
Continue doing this.
Pay attention. Slowly you will see that [you] have to change the way [you] breathe. But, how
to change it? That [you] have to learn from the movement itself. If you pay attention, you
will see that it changes the breathing. That you have to breathe differently, otherwise it does
not move backward to the extent that [you] want or [you] feel is possible.
Do not bend the knees. Do not go down with the head. Do not lower the head. Do not make
any big movements, not powerful [ones]. [Do not] do anything "good." Do not correct
anything, just do this movement many times, backward, because right now, many of you
move the head and shoulders backward and not the pelvis, even though [you] think [you] are
moving the pelvis. As usual, you try to do the exact opposite and it does not work. I will
only show you.
2b. Please change the legs. Change the legs and do the same thing.
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Listen. Do the things that are possible to listen to. That means the head is lowered, without
force. Listen so there will not be any effort in the neck, no strain in the neck . . . only so the
head will stay like this. Take the whole body backward . . . the pelvis . . . the pelvis, also the
upper part of the pelvis . . . without bending the knees . . . and the movement should come in
the end. The whole chest should change. [You] should feel [a movement] in the chest. These
are the external signs that [you] can notice. [You] also can notice that [you] feel a heaviness
on the heels. The quadriceps of the thigh strain2 powerfully and the toes try to leave the floor.
Feel that there isn't any pressure on the toes of the right leg.
Do not take the arms forward. Do not take the arms forward initially. They stay hanging.
3. Please return to standing. Put the two hands one on top of the other like a minute
ago. Spread the legs a bit. Place the feet parallel now. This means to pay attention
inside, between the legs, will be two parallel lines. Now, please try the same thing.
Please take the pelvis backward, only this time, take it to the [furthest] right corner that is
possible and behind. Move backward in an arc and go over to the left side. Just pay
attention that the head will stay in place. With the head — do not go down and not up.
Move left, and then return in arc backward . . . [with the pelvis], backward, with the two
legs straight, and without force.
And if [you] do movement with the hands going forward, then [you] will not get out of this
what is necessary. Do not go down with the head. The head goes down if the arms are taken
forward. It [the head] should go up from this movement and not down. Try not to get results,
just do the movement; then, something will occur. If not — nothing. Do not rush. Do not lift
the feet from the floor with intentional movements and do not make powerful movements
backward, to the limits. Please waste [your] time. If you do not do this, nothing will come
out of it.
3a. Please stand straight with the head at the greatest height possible, just look
downward. Try to do this once again because many do not feel that their head goes
down or that they bend the body.
That is not it. Direct the upper part of the pelvis, not only the sacrum [tailbone]. Move it
from right to left to the extreme limit so it will be possible to notice that the two quadriceps of
the two legs make a superior effort to hold the body. This means the knees straighten without
the knees going down. [You] are not doing it if the head goes down. It is not in order if the
shoulders go down lower than before.
Pay attention if [you] can feel that already something has changed, something feels different
because [you] are standing without doing anything.
4. Please stand once again. Stand. Now, put the two feet parallel with the legs
straight. Do not strain them, just do not bend them intentionally. Take the pelvis, the
whole body backward as [far] as [you] can. Now, lift the two arms forward, at shoulder
height. Place the hands one on top of the other, [at shoulder height] not higher, not
lower. With the eyes, look at the hands. In this position, take the right shoulder
2
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backward, the right shoulder blade backward, so the arms must move a bit to the right. In
the same way, come back to the middle. Do this twenty times.
Pay attention. The pelvis [is] backward, the upper part of the pelvis backward, everything
backward. Take the right shoulder blade backward to the limit and return. Take it the furthest
backward that is possible without force. Pay attention to what in the body interferes with
taking the shoulder further backward? [Do this] with the pelvis backward, not with the
abdomen protruding, but with the pelvis as far backward as [you] can.
This means doing it when [you] are standing only on the heels, but without lifting the toes
from the floor . . . only the whole weight will be on the heels. Do this slowly, slowly. Look
at the hands, with the arms straight at the elbows. Take the right shoulder blade backward.
Do not bend the knees. Do not sit backward. Take the whole body backward.
Pay attention to whether [you] feel weight moving over to the left heel. Do [it] like this.
Transfer weight to the left heel without bending the left leg. Do not bend the knee. Slowly
repeat the same movement many times and see what it does. That is all. Do [this] once again.
If it is difficult, leave it for a moment and walk a bit.
5. Please return to standing and do the same thing, only this time change over the
hands. The one that was above, have it below. Take the pelvis with the whole back
backward . . . with the legs straight.
Do not bend the knees. Look at the hands with the eyes.
5a. Now, take the left shoulder blade backward, backward, backward. Take the
left shoulder blade backward.
It is not a question of turning the hands. The arms turn only as much as necessary to take the
left shoulder blade backward. Take the left shoulder blade backward. The left shoulder blade
backward. Listen. Do [the movement] without force.
Pay attention to what it does to the legs. Do not grip the floor with the toes, but rather, let the
back move backward as much as it wants until [you] feel the brunt of the weight on the right
heel.
5b. Now slowly, stay like this — with the left shoulder blade backward, behind —
and take the left hip backward. Stay with the shoulder blade [behind]. Do not move
it. It demands attention. Now, take the left side of the hip backward . . . the hip, the
hip, the hip.
This means the upper soft part where [you] can lean your hands on the hips, on the iliac bones
. . . take the hip backward, not just the hip j o i n t . . . the hip. That means the pelvis as it is,
without changing it. Do this many times.
Leave it. Leave it and walk a bit.
6. Return to standing and put the hands one on top of the other. The feet [are]
parallel. With the eyes, look on the hands. The feet are parallel and the eyes look at the
hands. Listen so the neck will be very free. Now, take the right shoulder blade backward
and stay like that. Now, take the right hip backward.
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This means the right upper part of the pelvis at the height of the belt, at the waistline. Take it
backward many times without force in the arms, without force in the body. Take only the
right hip backward many times, each time more simply and with less force.
Pay attention so the right shoulder blade does not advance, not return forward. It will stay in
the same place to the extent that it is possible to notice it. The face is forward. Do not turn
the face backward; just go to the limit many times.
6a. Now, stay in the middle. Stay in the middle and try to pay attention whether it
is possible to take the belt [the waist] backward. This means the upper part of the
pelvis, especially those who could not do this earlier.
There are a few that are already doing it. There are a few who do it, but they still bend the
knees and lower the head to do it. Try to do it without bending the head, without feeling that
the head is going down . . . without force, without force. Do not strain; just enable the pelvis
to move backward, the upper part of the pelvis at the belt.
Leave this and walk a bit. Walk a bit.
7. Return to standing please. Now, hang the arms as before, in front of the body. Put
the feet standing however it is comfortable. Try to do the first movement that we did.
That means to hold the head in place and to take the whole back, the pelvis, backward.
Pay attention, if you now take the lower part of the chest backward when [you] think of the
pelvis. Pay attention not to make movements with the neck.
7a. Now pay attention . . . the chin. Tuck the chin in as much as possible without
force. Bring the chin in and then lift the head. Look straight forward. And now, in
this position — take the head, along with the neck, backward as far as it will go . . .
without force of course.
No. Do not bend the body backward. [We] are talking only about the head. Take the back of
the head backward with the chin downward all the time. The chin is as low as possible, with
the body. Take only the back of the head backward.
7b. Now, stay in this position, stay in this position, without force. Hold it so it
will be possible to continue. Now, take the pelvis backward . . . at the upper part of
the pelvis, the whole pelvis backward. Pay attention so the head will stay in place.
This means the middle part of the body — at the bottom part of the chest, at the upper part of
the back — will move backward.
Pay attention not to sit. That means not to bend the knees. That is what everyone will do,
everyone who cannot straighten the back when the knees [are] straight. The knees [are]
completely straight. Move backward and return. Move backward and return as if someone is
holding the hair in front so it is possible to move backward.
Come to such a position that it will be possible to notice if the toes stop leaning on the floor.
Do not extend the arms forward. Watch that the head stays in front of the body and make
only the smallest effort possible.
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8. Return to standing please. Lift the arms [to] shoulder height and hug yourself as
much as possible, but also without force. Pay attention so the elbows will stay in front,
up high, at shoulder height. They do not lean on the chest. In this position, lower the
head. Look at the elbows. Put the two feet standing parallel. Take the whole back
backward and do as follows. Move to the extreme position on the right. And then, move
in an arc to the left, in an arc behind.
Do the same thing all the time, just listen so the head stays up high. Do not go down. That
means not to bend the knees. Do not try to sit, just take the whole back backward. Go over to
the right. Go over to the left with an arc behind.
Listen so the part below the chest, at the place of the belt, at the height of the waist. . . that
part will move backward.
8a. Try to turn the whole body to the right... with the body as it is, with the arms
as they are, with the right shoulder backward . . . as far as it will move without force.
Turn with the face, with everything, to the right. Now, take the pelvis backward, the
chest backward, many times, about ten times, slowly.
Straighten the [knees]. Move backward. With the hip, with the lower part of the chest turn
backward. In other words, you should feel that the belly begins to work. Do not lean the
head forward. Lift the head up high. Shift the weight backward onto the heels after standing
tall so the middle part of the body, the lumbar vertebrae, will move backward.
Pay attention. This is one of the difficult things because those who protrude the chest below
do not know how not to protrude it. They are not doing this [movement] and they only
imagine they are doing it. With many, in this situation, they protrude the chest forward. It
means the back is strained when the chest is protruded. Then, it is impossible to move
backward. Pay attention. Do not protrude the chest. The greatest change should form in the
chest and the knees. Pay attention.
8b. Now, turn the body to the left and stay like this. Do the same thing on the left.
Of course, everyone can notice that, in each of these movements, there are great differences
between one side and the other.
Pay attention that the middle of the chest, the floating ribs on the left side, and the hip all
move backward.
Listen not to go down lower with the body. Do not sit; just move backward.
9. Please stand. Let the arms hang down. Place the legs standing however they
stand, each one as he stands normally. Try to do movements, about twenty movements.
Move with the whole body — with the head, with the shoulders, and the pelvis —
everything as far back as possible provided it is a light movement, as if nothing is being
done. Go over to the right — as we did before — in an arc, right and left.
Allow the whole body . . . [incomplete sentence]. Pay attention to each part separately, as to
whether it moves backward, as to whether the neck moves backward, as to whether the
vertebrae below the shoulder blades move backward, as to whether the knees move backward.
The head moves backward, the knees backward, the spine, all along its whole length and to
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which of its parts are not moving backward . . . [incomplete sentence]. Make very fine
movements. Do not strain.
Pay attention to what is necessary to do with the breath so it is possible to take the whole
spine, with the neck, with the abdomen [backward] . . . so it all will move backward. How is
it necessary to organize the breath so it will be comfortable to do?
And now, a few words in order to understand [explain]. For example, this is done in exercises
[where you] stand next to the wall and push the spine into the wall so the spine could be
straight, behind. That is called "good walking." You see that this cannot be "good walking."
This is an extreme of standing. [You] should not stand as you would after doing this exercise
for a few hours.
This is the limit of standing backward. There are people who stand like this in parts of their
body for their whole life. To place everything standing like this certainly is not comfortable
and is not good, despite the fact that most people would look and say that it is beautiful.
Here, he stands like a dead tree, a dead tree that cannot fold in the wind. That means it will
break. It is not in order. We are doing this to find the extreme external limit [of being]
backward, that limit in which we should not be [normally].
Please continue with this. I am making this comment because when all people are shown
something that is comfortable for a moment, they think that it is Moses' Torah from the Sinai
and should always be like that. Childish tales like this destroy life. We will know how
[someone] should stand after we do this — after [we do] the same thing forward, the same
thing backward, the same thing going down and without going down — not until the body
will be able to find a position that is not to the right, not to the left, not backward, and not
forward. That means in the middle. We will do it while making all the mistakes crudely so
[we] clearly could know what should not be done, so what should be done will [arise] by itself
as a result of, "Oh, that is it. That is how it should be."
Please walk. See what this has done for you.

(End of lesson)
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#235: Standing (Shaking in the heels)
ATM Lesson #235: Standing (Shaking in the heels)1

[Editor's note: Please refer to Lesson #234 and #238 for other lessons on this theme."
1. Come up to standing. Stand quietly for a moment. For a moment think about the
exercises on this subject we did last time. That means to try taking different parts of the
body backward as much as possible, one after the other — the back of the knees, the
lower part of the pelvis, the tailbone, the upper part of the pelvis, the lower part of the
chest, between the shoulder blades, the back of the neck — and do this. Go through
[moving the different parts backward] from up and down once or twice. Afterwards, try
a few movements with the whole pelvis [going] backward and moving in an arc from
right to left. Try to do this with the arms lifted to the ceiling and [keep] the eyes on the
horizon.
Pay attention not to shorten, but on the contrary, lengthen. Do tiny movements very
delicately because each large difficult movement undermines the whole thing.
la. Try to place the right leg to the left, on the tip of the toes so it will only help
balance the body. [Place] the leg on the tips of the toes and hold it there on the right
side of the body and try the same thing. [TN: Dr. Feldenkrais made a mistake. The right
foot is on the left side of the body.] [Place] the right leg to the left of the body, in front of
the other leg and make a light movement in the pelvis, especially in the upper part of
the pelvis and the lower [part] of the chest. Make an arc-like movement from right
to left until the limits of [your] balance in this situation are expanded.
Listen. Pay attention. The great majority turns the eyes to the floor instead of to the horizon.
Listen to the muscles of the neck and to the strain in the arms.
Move the right leg to the left of the body, to the left of the left leg, [resting] on the tips of the
toes because the leg must be longer to reach there. Lengthen it with the help of the toes.
lb. Now, move the [right] leg a bit behind until it will touch the left leg, but in the
same position [on tiptoes]. The movement backward will necessitate freedom in the
hip, the [left] hip joint.
No. The intention is that the [right] leg will touch the left leg so the movement right and left
will necessitate movement in the hip joint, so [you] will not use the ankle, not bend it on the
way, to avoid free pelvic movements in the hip joint. [Make] a few movements right and left.
Listen. Continue looking forward at the horizon and pay attention to the hands. With many I
can see that the hands are so straight [strained] that the whole shoulder, and probably the
shoulder blades and muscles of the shoulders are strained unnecessarily. Let the palms and
the arms hang in front, not extended.
Now, walk a bit and pay attention to the difference [you] feel in one leg compared to the
other. Pay attention. One leg moves differently from the other.
1
The alternative title was given by Dr. Feldenkrais.
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2. Return to standing and do the same thing with the left leg in front of the right. The
left leg [resting] on the tip of the toes.
Pay attention. With the great majority — that means with the majority of people in general —
the difference in the standing of the leg is very great so that when both legs are standing they
are not symmetrical, and therefore the movement of the pelvis is not symmetrical. Pay
attention to how much the difficulty is in the shoulders and the shoulder blades rather than in
the legs. We saw that a long time ago. The upper part of the body needs to be completely
organized for the legs, pelvis, and chest to be able to behave as [they] should. That means the
head and the relationship of the head to the shoulders is the most important part of the
organization, both in the mechanical sense and in the physiological sense. That does not
mean that it is possible to neglect the legs, but [the head and its relationship to the shoulders]
is decisive in the organization. If that is organized, the rest of the things are easy to
reorganize.
Leave this and walk a bit once again.
Now, we will try to do something to improve the things that did not go well.
3. Please stand with [the legs] spread very lightly, with the inside of the two feet
parallel, one to the other, with a very small spread. Now, with light movement, lift the
heels from the floor and let the body fall onto the heels . . . with a light movement, not
high, not high, and do this many times.
Pay attention to how the body tilts at the first moment. Leave this and stand as you stand.
Pay attention to what happens at the moment [you] begin to do this. What is everybody
doing? What are [you] doing first? Forward, huh? Pay attention. Not everyone takes the
same thing [part] forward, but everyone takes something forward. That is common to
everyone. Please do not talk, just listen to what [you] are doing. The theory does not interest
us.
There are many who took the pelvis backward unnecessarily, but no one took the head
backward. Please look to the horizon and not at the floor. Do these movements. It is hard in
the beginning. The legs get very tired. Do ten movements and leave this.
Now, pay attention. Continue doing this. Pay attention to what [you] are doing with the
knees, the backs of the knees while doing this. [Continue lifting the heels.] Are they not in
the extreme position backward as we did in the exercise the last time?
3a. N o w , try not to use the right leg. [TN: Dr. Feldenkrais made a mistake. He meant to
say, "Try not to use the left leg."] Do this only on the right heel. T h e left leg [is]
comfortably standing on the tips of the toes without participating. Go down only on
the right leg, only with the right heel . . . only on the right heel. Try to make very
fast movements very lightly.
Allow [yourself] to receive the banging through to the head. It should not be. Slowly it will
cease as it becomes organized. It [the heel] should touch the floor delicately without any
feeling of banging in the head. In the beginning everyone feels banging in the head. With the
great majority the chest is held [and] because of this, there is banging in the head.
3b. Change over the legs. This means to do the same thing on the other leg, the
left one. The [right] leg does not participate except for a light holding on the floor.
1615
Pay attention to how the left knee . . . to whether it moves backward like the right [did a
minute ago].
Walk a bit.
Pay attention to what is different from the previous walk. Where do [you] feel this? What do
[you] feel in the shoulders, in the chest, behind the knees, and in the way the feet make
contact with the floor? Pay attention. In what [way] is it different? Did it influence the two
legs differently?
4. Return to standing. Now, try the same thing, only this time once with the right
heel and once with the left heel.
Do [it] once with the right heel and once with the left heel. . . once right, once left. . . once
right heel, once left heel. Touch once with the right and once with the left. Once lift the
right, once the left. Do it at the same speed that you did [previously]. Many do not
understand what, "once on the right and once on the left," is. They make a few movements on
the right [leg]. Touch once with the right [heel] and once with the left [heel]. No, they still
do not understand. Please listen clearly to the words as they are said. Do only that. No, no.
Listen. Touch once with the right and once with the left.
Pay attention to what you have to do with the knees; but, touch with the heel and then lift it.
The same thing . . . touch. Make a bang with the heel. Pay attention to what happens to the
head now. Is there the same banging as before or not? Where did the banging disappear [to]?
Also, pay attention . . . together with the banging that disappeared, the parallelism in the feet
also disappeared. Put the inner lines of the feet on the floor completely parallel and continue
doing this movement... at the greatest speed possible. Pay attention. In what direction . . .
what do the two knees do? How do they move forward — in which line? Are the lines at the
middle of the knees parallel? Go fast without consideration, without any corrections. Pay
attention to whether the two knees move in two .. . [incomplete sentence]. [The knees move]
as if it were possible to move forward like this .. . possible to thread two metal wires through
holes in the middle of the knees and possible to continue moving forward with the two knees
sliding on the two wires. In fact, it is one of the important movements that most people do not
make. Anatomically the legs are built so the distance between the two knees while walking
always stays the same and [the knees] can move in two parallel lines.
Now, pay attention, we said that pushing the knees backward is an extreme situation that can
be done, but it does not serve in walking or in standing. [It happens] only with people whose
pelvises and heads are not organized. With the rest, if [you] look at the structure of the thigh
bone — it can be seen that it stands on the surface of the knee only when there isn't a one-
hundred-eighty-degree [angle] at the back of the knee. Behind, it is as if a small bend — it
seems like a slight bend when standing — but if [you] look at the skeleton [you] will see that
the bone really stands only in this position. That means there is an opening in the hip joint.
When the knees [are completely straight] behind — that is disordered standing. This does not
mean the knees should be bent until there is an opening in the front [of the hip]. [You] need
to feel the place where the leg stands, where the thigh bone stands on the knee, and where it
can stand able to move with equal ease in all directions. We already saw it more than once.
4a. Now, once again, try with the two heels together. Lift and fall on the heels.
See if it bothers the head less than before. It is possible to pay attention to what it does to the
breath.
1616
4b. Now, place the right leg forward, on the tips of the toes, long forward. Try to
do the same thing. Make a slight tapping on the left heel.
Pay attention. On which part of the left foot, which part of the left foot stays in contact with
the floor all the time? While doing this, there is maximum pressure on it. Listen to the left
leg and pay attention. The very thing that always stays in contact — despite what movement
there might be — is the area between the big toe and the second toe. When making this
movement with the left leg, pay attention. Feel that the distance between the big toe and the
second toe remains in clear contact with the floor and, while lifting, all the weight is on it.
4c. Stay the same, only now shift [your] leaning so [you] are now doing the same
thing with the right leg. Lean on the toes of the left leg, behind. Now, go up and
down on the right leg. Go down on the right leg. Tap with the heel on the floor. Let
the body go down until there is contact with the floor. Stand on the right leg.
5. Return to standing and place the left leg in front. Lift the body onto the right
[foot], behind . . . many times . . . [lift the right heel]. The left leg [is] on the edge of the
toes, in front. The left leg [is] in front. Fall on the right heel.
Pay attention to how, with the great majority, the arms have already become organized in a
human fashion. That means the thumbs of the hands are turned inward and touch the body.
There only are a few stubborn ones that still have not organized the breathing and the
shoulders, but with the great majority, the hands turn as we have seen after a full hour of
training in one of the previous times [lessons]. Now look, with the great majority, already it
is like that, by itself. The hands are turned with the back of the hands almost forward, with
the fingers [thumbs] inward. That means the shoulders are freer and freer. But, a few still
hold their hands [arms]. That means [they] still interfere with the breathing.
5a. Now, shift the weight of the body to the front [left] leg. Lean on the tips of
the toes of the right foot, behind. The right leg [is] behind. Drop down on the left
heel.
Pay attention to where the head is now. [Where is] the head relative to the body? Which
parts of the body are behind and which are in front? Pay attention if it is similar to some of
what we did in the previous lessons of movements backward. [Did] the body organize itself
as we wanted, as we found that it should be, [as we have learned] to want? Pay attention to
how much the head is forward and up. The top of the head is up, forward, up high. The chin
is not lifted, rather the head is forward and tall. This is the main characteristic of human
walking. In this situation, the chest hangs on the spine. In order to breathe there isn't one rib
that needs to be held because the full weight of the head is placed on the atlas. In this way, all
the muscles of the head, all of which are the muscles of breathing, are connected to the chest
and [they] become free to do their work. With it, the movement of the head becomes light
and organized.
Leave this. Walk a bit. See how it is.

6. Return to standing. Now, lift the toes from the floor, all [ten] toes. Lift only the
toes from the floor.
Lift the toes from the floor. Lift the toes, not the feet. Lift all the toes from the floor.
6a. Now, in this position — lift the heels from the floor and let them fall.
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Pay attention to how many people hold the arms. Leave them. Leave the fingers. That shows
they stop the breath and immediately organize for something that is difficult to do. That
means they all interfered with the breathing.
Hold the toes up and continue doing this. [Continue lifting the heels.] Pay attention to which
part in the front of the foot [you] lean on while doing this. All the toes are clearly lifted from
the floor. All the toes [are] lifted from the floor. It is silly. [One] should not walk like this,
but it is very good to notice what [one] is doing during regular walking.
6b. Now, please walk with all the toes lifted from the floor. Walk like this.
Pay attention to how many of you strain the hands and to how many of you interact with the
bending of the knees, as if it is necessary. Pay attention to whether it is possible to continue
walking and to bend the knees as always.
Now, continue walking like this. [Only this time] organize so nothing peculiar will be seen in
the hands, nor in the knees, nor in the chest, nor in the head. Continue walking and become
organized. You will see that it is necessary to organize the feet in an anatomically correct
fashion, not in the habitual way that [you] always do. That is why this is difficult. There are
those who absolutely do not want to place their feet parallel in walking. As a result, it turns
out they must grimace2 with the pelvis, with the head, and with the hands. Allow the heels,
behind, to move away one from the other, so the legs could stand parallel. Then, all of a
sudden you will see that tension will leave the hands. It will go away and it becomes pretty
simple to walk with the toes always lifted like this.
Leave this and walk simply.
7. Return to standing and to lifting the two heels. Let them fall.
Pay attention. In what [way does] it feel different in the shoulders and in the head? [Pay
attention] to how much more comfortable it is or to how many more heads now move
forward.
7a. Lift the two feet from the floor, the two feet. [Lift] the two feet completely.
[TN: "The two feet" refers to the front part of the feet.]
Once again, pay attention to the small fingers of the hands, to the chest. Lift the feet and
stand only on the heels . . . only on the heels.
[7a. continued.] Like this, try to walk in one place. Walk forward, backward, right and
left, a few steps, so it will be possible to do it around the place [where you stand].
Pay attention if it is necessary to straighten the knees backward to their limit. Try to do this
with the knees completely straight, and then try to do this with knees bent. Make very fast
movements. Leave the breathing free. Do not turn, just walk with the feet [front part of the
foot] lifted — forward, backward, right and left. Stand only on the heels.
Pay attention to what it does to the legs, to the head, and to the shoulders.
1
[TN: Grimace is the literal translation. "Contort" or "make contortions" can be a suitable substitute.]
1618
8. Return to place and lift the right foot [toes] from the floor, only the right foot. . .
[only the toes of the right foot]. Do not change the position; just lift the foot. And now,
with the [toes of the right] foot lifted — lift the right heel and hit the floor. [Hit the floor]
with the right heel.
That means it is necessary to shorten the pelvis. It is necessary to do something with the left
hip joint and pelvis so it tilts right and left, so it is possible to shorten the leg like this. We
said lift and hit. Do not bend the knee.
Increase the movement. Increase it. That means to lift the heel up higher, but with the toes
lifted off the floor, with the whole [front of] foot lifted from the floor. All the toes are bent
up. Pay attention. This should not be done in the hands. It should be done in the pelvis.
Listen. With many the leg moves forward, backward. We said, "Stand in place."
8a. Now, change over the legs. Lift the [front of the] left foot from the floor.
Stand on the left heel. Once again, listen to the hands, the legs, and the breath.
Make quick movements, fast and light ones.
Only gradually is it possible to make a larger movement. Pay attention. Do not take the leg
forward, but [keep it] in place. Lift the toes and foot from the floor as much as possible. Of
course, do not bend the right knee. We talked about the pelvis, that the movement should be
in the pelvis and not in the knee.
Leave this.
Pay attention to which parts and which muscles in the legs, which always stay without
movement, are now activated in a very strong way. [You] can feel the leg [is] completely
different. Pay attention to allow the legs to move as they want, so it will not be painful or
uncomfortable. If you permit them to do what they want, while walking you will see that they
try to stand parallel inside. Any other movement demands effort, even if it is a lifelong habit.
9. Now, continue walking like this and lift the feet [toes] from the floor. Walk on the
heels only. Become organized to allow the heels, the knees, the pelvis, and the head to
move as much as possible so there will not be the feeling that [you] are doing something
peculiar.
Enable the knees to bend and move forward. Pay attention to how much it is necessary to let
the upper part of the pelvis and the lower part of the chest to move backward, or to breathe
freely with it when doing this. [Notice how much] they go together.
10. Return to standing, please. Try to lift the two arms in the air as in the beginning of
the lesson. Stand with the two feet parallel.
Pay attention. Is it still is necessary to force them to stand parallel?
10a. Now try to do the movements we did [before]. Take the body backward.
Pay attention if there is much [more] to take backward. Try . . . the back of the knees, the
pelvis, and the lower part of the chest. . . pay attention to the quality. Pay attention to how
many people are not bending the hands now, to how many people still are extending the arms.
You will see one [person] does not understand what we are talking about because she does not
know Hebrew, and maybe another one where the stubbornness is greater than the intelligence.
1619
10b. With a light movement try to do the movement backward to the right and to
the left... all the backward movements.
Pay attention to where [you] hold the head now as compared to the beginning. Pay attention
to how, without exception, the chin is not lifted now, not with anyone.
10c. Now, move the right leg in front of the left leg, to the left, and [rest it] on the
tip of the toes. Now, continue doing this movement.
Pay attention if it is different from before. With the right leg, touch the left leg, from in front
[while] on the tips of toes. This means taking the right leg backward, from the left side, until
it can touch the leg. Try to do the movement as we did.
lOd. Change over the legs.

lOe. Now, stand on both legs and lift the arms in the air as a minute ago. Try a few
taps with the two heels together.
Pay attention to what [you] feel in the breathing, in the hands, and in the shoulders.
lOf. Continue walking.
Pay attention if [you] feel something from the beginning of the lesson to now.
(End of lesson)
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Notes
1621
#236: Rotation on an axis
ATM Lesson #236: Rotation on an axis

Note: Please refer to ATM Lesson #242: Rotation on a side axis for a lesson with a similar theme.
1. Stand with the legs widely spread, comfortably, not necessarily [with the feet]
parallel. In this position, take the two knees backward a few times.
Pay attention to stand straight. Take the knees backward to the extent that it takes the head
neither forward nor backward. That means to make light movements. It is not important that
it be the biggest movement in the world.
la. Now, take the pelvis backward, the coccyx backward.
Pay attention. Do not lower the head forward. Do not move forward, but take the pelvis
backward. That means to transfer the weight of the body mainly onto the heels.
lb. Now, take the lower part of the chest or the upper part of the pelvis
[backward]. That part is always so difficult [to move] backward. Try to take that
backward.
Pay attention not to make peculiar grimaces [or contortions]. Stand more or less straight and
make small, slow movements so it will be possible to notice what [you] are doing.
lc. Now, take the upper vertebrae that are between the shoulders backward.

2. Return to standing with the feet spread very wide. Now, take the pelvis backward,
but only on the left side. On the left side — [go] the most backward that [you] can.
Move the pelvis backward in an arc to the right side, as far backward as [you] can.
Pay attention that [you] can feel the difference between the two hip joints [because of the
widely spread] f e e t . . . the difference between two [hip] joints that do not work equally. The
two hip joints do not work equally. Take a wide stance and like this, move in an arc to the
right and left. . . from behind. Not a full circle from in front, but only right and back, and
then left and back . . . in a big arc behind . . . [incomplete sentence].
Pay attention to stand straight as before, [with the feet] spread widely. Pay attention to what
you are doing in the joints, and to what feeling there is in the knees while transitioning right
and left. Which muscles that stretch on one side do not stretch on the other?
2a. As always, it is very difficult to notice when [we] do the two sides together.
Try to do only the right side. That means only to the right and back. Move
approximately fifteen, twenty times to the right and return to the middle, and return
to the right again. From the middle [move the pelvis] only to the right and return.
2b. Now, lift the two arms in front with the hands limp. Lift the eyes to the
horizon. Continue doing the same movement with a wide stance.
1622
The feet [are] widespread, with a wide stance. The arms up, up in front. Under these
conditions, do the movement. Do not do more than is possible without bending the head and
shoulders forward. Move from the middle to the right within the limit of the ability of the
right hip joint. The eyes are to the front, to the horizon.
Lower the arms and walk a bit.
Pay attention to what you feel is different in the walking. Pay attention to how [you] feel the
right hip joint and knee.
3. Return to standing with [the feet] spread wide. Do the same thing on the left side.
First, without the arms . . . only from the middle to the left, without the arms. [Move]
from the middle to the left to the limit of the ability of the movement of the left hip joint.
3a. Now, lift the two arms in front, high up . . . limp in the hands, in the wrists.
The eyes [are] to the front. Keep the arms and the head quiet. [Continue moving
from the middle to the left in an arc, from behind.]
3b. Now, lower the arms and do the movement both to the right and to the left.
Pay attention to the difference.
Do it so the two movements will be equal. To the extent that it is possible to listen, transition
from right to left. Pay attention to which muscles [you] feel a difference [in] . . . from in
front, from between the knees, to the right, behind in the pelvis, in the knees, along the whole
leg. Pay attention to what you feel on which side and to whether it is more or less
symmetrical while moving.
3c. Lift the two arms once again. Do the same thing. Continue doing this.
Pay attention that there isn't any pressure on the toes, that the whole weight will be on the
heels.
3d. For a moment, stand with the arms up. Like this, try to take the lower part of
the chest [and] the upper part of the pelvis backward many times . . . with the arms
up.
Take the middle of the body [backward] without lowering the arms, without making a
movement of the arms.
Pay attention if you are bending the knees forward. Of course, do not do that. [Move] only in
the muscles of the belly and the chest. Work so the middle of the body — the lower part of
the chest and the upper part of the pelvis — will move backward relative to the [rest of the]
body.
Leave this. Walk a bit.
While walking, pay attention to what [you] feel in the way the body stands, in the standing of
the legs, and in the movement of the legs and pelvis.
4. Return to standing with the feet spread wide. Now, pay attention. Lift the arms in
front as before. The eyes [are] to the front. Now, turn the right heel. Lift it from the
floor. Move it to the right, outside, with a straight leg, until it touches the floor, and
return. Do this many times, about twenty times.
© Copyright December 1997. All rights reserved by and to the International Feldenkrais® Federation, Pairs, France
1623
The whole body stands straight; just turn the right leg like this. Lift the heel to stand on the
tips of the toes and turn the heel to the right, more and more to the right until it will be
possible for the heel to go down to the floor. Do this movement about twenty times.
While doing this listen to the middle part of the body, on the right side, backward . . . relative
to the body, in the middle. The middle will move backward, the chest in the middle will
move backward. That means to strain the abdominal muscles so the right side will "fill" from
behind. "Fill" the right side, behind. That means the middle of the body — the middle, the
chest on the right side — will move backward while doing this.
It becomes necessary to bend the right knee if [you] try to do this while the body is not
organized to do this. Bend it, but "fill" the back. "Fill" the back, behind. Move the middle
backward. It turns out that the middle of the body brings the weight [of the body] onto the
right heel. Then, the right knee bends a bit. You will slowly see that it is possible to do this
without bending the knee, but bend the right knee in the beginning so it is possible to take [the
middle] of the body the most to the right. Take the middle of the body, the middle of the
chest, backward to the right.
4a. Now, take the arms down. Do the same movement much faster, much more
swiftly . .. with the right leg only. Take the right heel and enable the whole body to
transition so it will be possible to stand with the heel on the floor. Do this movement
quickly.
4b. Now, as you are going down on the [right] heel — transition the body to the
right. In this position — when the body is a bit lowered — take the heel back to its
place. [Move] only the hip. Do the movement very quickly.
Pay attention so, to the extent possible, there will not be weight on the leg, only on the tips of
the toes. Then it can be done very quickly. Try to do this movement so the pelvis will not
move, only the leg itself. Lift it, turn it, and bring it to place. The pelvis does not need to
move. Do the movement with the leg bent.
4c. And now, do the movement with the leg straight. Do the same thing very fast
and with the leg straight. Touch the floor and return it to the middle. Touch the
floor very quickly when the leg is completely straight, with a soft foot so it can bend
and straighten.
Leave this. Walk a bit and pay attention to the difference between the right leg and the
left. Pay attention to the direction that the right leg stands and to how the left stands.
5. Return to standing with the feet widespread. Lift the arms up. Move the pelvis to
the left. Turn the left leg, [along] with the pelvis, backward . . . many times.
[You are] looking to the front and the arms are to the front. The movement is in the pelvis
and the legs. Pay attention to feel the left side. Also already, like this, feel i t . . . [incomplete
sentence]. That means . . . while touching the heel. . . [incomplete sentence]. Pay attention
that the middle of the chest will move backward . . . the chest in the middle of the left side —
behind, there will a straight line from the hip to the shoulder. The moment [you] try to do this
— from the start, it is necessary to bend the left knee. Bend it.
Pay attention. Do not take the shoulders and the arms backward. Do not [move] the
shoulders and arms backward. [Move] only the pelvis and the middle of the chest backward.
To many, it seems they are doing this [and they are not]. [Move] the middle of the chest.
1624
Listen . . . not the arms and the shoulders. It does not matter if the movement is smaller. Pay
attention. The head should not move from its place. It should stay in the place where it is. It
should not move a half-meter backward. It moves a bit down because the knee bends, but, of
course, if [you] take the head backward, you also take the shoulders backward. It is clear that
[you] are not "filling" the chest backward.
Pay attention. [You] should feel a clear movement in the abdominal muscles while doing this.
[A movement] that lifts the pelvis, from in front — only then does it "fill." The navel turns in
the "upward" direction while doing this. It will not "fill" behind if [you] do not feel the
movement of the belly button, no matter how much [you] try. It is clear that if the navel does
not lift, it signifies that there is effort, but no movement.
5a. Lower the arms and do this movement with a straight leg . . . to the left. . .
with a straight leg. Make a movement with the heel. Go down to the floor.
While moving like this, pay attention to organize the abdominal muscles so the middle of the
chest could move backward [over] the [left] leg.
[Leave] the arms quiet. The shoulders [are] to the front. The body [is] to the front, as it was.
The head [is] forward. Pay attention not to strain the neck muscles. [You] do not feel if [you]
are making peculiar movements with the head that are not part of the action if [you] strain the
neck muscles. Pay attention so the neck is not strained. That means it is possible to make up
and down movements with the eyes.
5b. Now, do this movement very fast, together with the pelvis . . . quick
movements with the pelvis.
Listen not to make movements with the shoulders.
5c. And now, do the movement while the whole body is on the left side. [Move]
with the leg only, without the movement of the pelvis . . . only the leg alone makes a
quick movement.
The leg only, without the pelvis — if [you] take the pelvis back to place, [you] are making a
movement with the pelvis whether [you] think [you] are doing it or not. The pelvis does not
move at all if [you] do this over one place [one axis]. There isn't any need to move the pelvis,
but then, it is necessary to stand the leg on the tips of the toes. A portion of the weight must
be on the tips of the toes.
Walk a bit and see if it feels different from the previous walk.
6. Return to standing [with the] feet spread. Lift the two arms in front. Pay attention.
Lift the right heel. Turn it outward. Transfer the whole weight of the body backward,
onto the leg. And then, lift the left heel. Stay with the toes of the left leg [on the floor]
and return [the right foot to place]. Do this half turn once again.
Pay attention to the following. The intention — during the turn to the left — while doing this
is to find if this side can act like an axis and not have movement in it. Look. The whole body
turns around this axis. [TN: The axis is the right side.] Most people do not feel it and make
an additional movement.
[TN: Dr. Feldenkrais seems to be demonstrating to the class.] Look. [They] move their
shoulder here and do not do this movement. It is necessary to learn how to do this. While
moving on the heel on this.. . that is here . .. from this arm . . . you see, all this stays like an
1625
axis. That is the floating movement. That is the light movement. Try to do this. That means
to transfer the whole body from the left side onto the right heel. There needs to be no
movement from the heel up to the hand — [no movement] to the right, to the left, forward, or
backward. It will be taut and it is possible to turn the body around it. Try to do only this
movement. That means to lift the arms and move the [right] heel to the right. The left leg
leans on the tips of the [left] toes.
All the weight [of the body] is on a straight line on the right side — from the heel to the hand
is a straight line, up . . . a straight line up. The straight line up is necessary. It will work if the
chest, in the middle, is [moving] backward. That is what most dancers, male and female, do
not do. That means that while they are making [a turn], they do this.1 That is a weak
movement that breaks the speed of the movement. It is necessary that the middle move
backward. That means there truly will be a straight line. Only when the middle is backward
will the movement of turning [around oneself] be free.
Please listen to this and do it slowly. From the middle, move the . . . [incomplete sentence].
It is possible to lose patience with all the people, because the more the person is trained in his
movement, the more he cannot notice and cannot feel. [It is] as if he did not have a brain.
We are talking about this movement. We said the great majority — look and see that all the
dancers are doing it. They want to turn the body from the pelvis. We are talking [about]
turning it around the heel. They do not distinguish between this and bringing this shoulder
forward. They all do it. They bring this shoulder [forward]. This is an axis. This is a turn.
Look and see. They do this all the time. They cannot refrain. It is necessary [for them] to
show beautiful movements. Please stop making beautiful movements and do functional
movements. Try.
The right arm is moving half a kilometer forward. That means the shoulder is moving
forward.
6a. Continue doing this, but while doing it, do the following. While transferring
onto the [right] heel — find a movement where it will be possible to turn and stay
like that, so the left leg will not be necessary for support, not necessary for standing.
Right now, we touch [the floor] with it. Do this so that will not be necessary. From
the first moment that you go onto the [right] heel, it should not be necessary for [the
toes of the left foot] to touch the floor. Do not jump backward. Remain balanced on
the [right] leg. Do this many times.
Now, pay attention. Do not turn the shoulders — only the pelvis and the middle of the chest.
That means the right arm and right shoulder stay in place. You see — the whole back, the
whole middle, is moving backward. Then, from the first movement away from standing, it is
possible to hop and immediately find a place of balance. [A place of balance] that does not
interfere with anything in the body, not the speaking, nor the breathing.
Pay attention and do the movement like this. There will be a clear movement of the heel to
the right. Pay attention. With the great majority, it is not free. That means, they are not
feeling a confidence in the movement. On the way [one] sees efforts and interference with the
breath. Do it so it will be smooth. Do not rush.
1
[TN: Dr. Feldenkrais is talking about an efficient way to turn around one's axis. I believe he just
demonstrated a common mistake dancers make while turning. The mistake is turning and taking the
tailbone backward rather than taking the middle of the body backward.]
1626
See if [you] feel something different on the right side as compared to the left.
7. Please return to place and try to do the same thing on the left side. This means to
lift the arms and take the left heel backward until the right heel lifts from the floor.
Listen so the left side [is] as if someone is stretching the arm to the ceiling. [This happens]
under one condition. The left side, the middle of the chest must come over the left heel. That
means the body is not strained in the back, but on the contrary, it strains in the abdominal
muscles. There is a movement toward the left side so the shoulder and the hip [shift] onto the
same axis, [one] parallel to the middle of the spine.
Pay attention not to turn the shoulders [relative to one another], but only the right shoulder
around the left. [Continue] until it will be possible to go over to the [left] leg [using] one
movement, [one] without hesitation. The transition to the leg will be similar to what you are
now hearing in my speech. [You] do not hear a halt in my breathing while I do it or not do it.
Shift the weight like this many times.
Slowly notice that the left side serves as an axis. The left hip joint and the left shoulder are on
one line, without force, and do not move. Maybe what I will say will clarify this for you.
Maybe. Many do not understand this. Pay attention.
Right now, if I stand and turn around myself, the spine in the middle is the axis. I am turning
half here and half there. That means when I am turning from left to right, the left shoulder
moves around the spine and the right shoulder also. The two shoulders [move around the
spine]. The spine remains in the middle and I turn. That is the turning movement that most
people make without thinking. That is the movement [commonly] learned.
What we are trying to do now is a faster turning movement. It enables turning with better
balance. This time the [axis of the] turn is not on the spine, not around the spine. Rather, it is
around the joint on which I am turning. That means that while [I] turn . . . you see . . . this
shoulder turns around itself, but the right [shoulder] makes a large arc. The pelvis also makes
a large arc. The intention is to do it so the pelvis and the shoulder make the same arc, not one
forward and one backward, but rather together. So it turns out, everything is together on the
left side. These movements enable very fast movements with agile balance. [Balance] where
it is possible to make a turn at great speed because it is one movement instead of two.
In the other [way of turning], it is necessary to take this leg forward and all the muscles on
this side are strained. Afterward, the muscles on that side . . . [incomplete sentence]. That
means there is a huge waste of time. In fast movements, as is necessary in wrestling or
dancing . . . in anything that is done at the peak of human ability, it is important to reach great
speed, speed and organization. In this situation, the resources are already gathered from
within the system itself. Instead of two actions, one action, and from that, comes the speed.
That is why anyone who moves fast is doing this without knowing. We want [you] to be
accurate when you learn to do this.
7a. And now, try to lift both arms and move once to the right and once to the left.
Move over to one side and immediately organize the body so there is instantaneous
balance at the moment [you] go over to the side.
Pay attention. This is possible only if the breath is free. That means that the middle part of
the chest is backward and the chest is hanging. There cannot be any effort in the muscles of
the back that is not required by the action. That is exactiy the opposite of what most dancers
do, especially in ballet where it is called [unintelligible word]. With them, the accent is on the
tips of the toes and on an effort in the back for the shape. It is possible to [have] both the
1627
shape and a good [turn] if [you use] this. The whole body is in many troubles if only the
shape is made.
7b. Now, [do the movement] without the arms. Simply make a quick turn like
this . . . on one side. Let us say that [you] move with the right shoulder backward,
but transition onto the left leg . . . at great speed.
Pay attention to turn the right heel with a big turn . . . the biggest possible. Move onto it in
one movement. Transfer onto it in one movement. Transition immediately.
Pay attention so the right leg will be free at the knee. It should not be strained.
Please walk a bit. See how it is.

(End of lesson)
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Notes
1629
#237: Lengthening the arms and legs with examination
ATM Lesson #237: Lengthening the arms and legs with examination
1. Please lie on the back. Lie on the back and extend the right arm above the head . . .
with the legs spread. Extend the right arm. Try to lengthen it. Make it longer. Turn the
back so it will be possible for the right arm to become longer in the direction in which it
lies.
That means not to push it to any peculiar place. [Lengthen it] as it is lying. Imagine that
someone is pulling the arm. Imagine that someone is pulling the arm and [you] are organizing
the body so he could pull [your] arm comfortably. For that, it is necessary to change the back,
the chest, so the direction of the pull will pull the whole skeleton, not just the arm separately.
The whole skeleton will not go [follow] if you pull the arm separately. Then it tears the parts
that hold the arm. Organize the body so . . . [incomplete sentence]. For this, you will find
that it is necessary to make a light movement with the left hip and to turn the chest.
Do this movement slowly. That means to arrive at a final position where it is possible to
lengthen the arm, stay there, and be able to observe if [you] are not holding the breath at the
end.
Why isn't it possible to stay in this position? Where is it necessary to organize the chest and
abdomen . . . to lessen the unnecessary tension so [you] are able to stay in this position . . . [to
stay] in the position of someone whose arm is being pulled and remaining at the limit? Try to
do this.
la. Continue doing this and, while doing this, try turning the nose to the left. . .
with the head to the left and do this . .. left... the head and the face to the left while
doing this [movement].
Pay attention if it feels logical to do the movement like this, to whether turning the head helps
the movement, or interferes with it. Do the movement of the head to the left ten t i m e s . . . the
head to the left, toward the left shoulder . . . the nose and the eyes [move to the left] while
[you] allow the arm to move upward. Of course, lift the left hip and turn the chest. Enable
the lengthening of the right arm and, at the same time, take the head to the left. It is a very
good exercise. Is it reasonable?
lb. Now leave this and continue moving with the face [turning] to the arm.
Pay attention. When is it more comfortable? When does the arm lengthen better?
lc. Try once again. Remain with the face looking at the right hand while it is
long. Remain in this extreme position with the hip lifted. Breathe like this. Pay
attention if it is possible to stay like this for a long time.
Id. Now, in this position — take only the head to the left and stay there. See if it
is more comfortable.
Leave this. [Rest.]
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2. Now, continue doing the same thing to the other side. Do the same thing to the
other side. That means to extend the left arm and think that someone is pulling the arm.
Organize the arm so the person pulling will be able to pull the whole body without it
being uncomfortable. That means to turn the right hip and the chest.
2a. Please attach the two legs together and try to do the same thing.
Pay attention. Is it more comfortable like this? Despite this [discomfort], there are people
who, up to now, found it more comfortable.
No. Do not spread the legs. Stay with the legs together and do it like this. Maybe they will
notice that it is possible for them to live better than they live. With the two legs together like
this, lengthen the left arm.
2b. Lengthen the left arm and turn the right hip. Now, look at the left arm with
the eyes and stay this way, at the extreme position. Now, in this position, see how
comfortable it is.
By itself, the leg goes backward in order to support the body. That means the body demands
that there will be a spread between the legs.
2c. Please spread the legs and do this. Stay in the extreme position [again]. Now,
it is possible to stay in this position. Turn the head to the right in the extreme
position. This means with the right hip lifted. The left arm [is] long. Pay attention
because the movement is opposite of what is needed. [Then] return to look at the
[left] hand. Do this movement many times.
Only the head, only the head . . . look [at the hand]. Remain at the extreme position with the
left arm long and the right hip lifted. Turn the head once toward the left hand and once
backward [to the right]. [Move] the eyes toward the left hand and once behind . . . many
times.
Do not change the position of the body, only the head. Do not change the position of the
body. Turn only the head. Do not change the position of the body. Remain in the extreme
position.
3. Please extend the right arm. Try to lengthen it as before, but this time, put the left
leg standing on the floor, with the knee standing.
Pay attention if the leg standing is helpful. Why does it help organize the body so a pull on
the arm will pull the whole skeleton? That means it organizes the shoulder and the chest in
such a fashion that if someone pulls [the right arm], all those parts go with it. Try this many
times. Make a simpler movement each time.
Pay attention if there is a necessity to turn the knee, as if the knee shouldn't stand. Do this
movement a few times. Help with the standing leg. Lift the left hip [so it] pushes in the
direction of the shoulder and helps the body organize. [The body] organizes so it becomes
possible to pull the right hand without ruining it.
3a. Now, so [you can] notice what it really does, try to put the right leg [standing]
instead of the left. Try to do the same thing. Try to lengthen the right arm. Help
with the right leg. Try.
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[You] will see that despite the [right leg standing it is] possible to do the movement. It is
against nature, b u t . . . [incomplete sentence]. If [we] look at what people are doing — when I
say to place the right leg [standing], they put the other leg [standing] and do not feel this
difference. Then, you can understand why they have [unintelligible word] in the body, why it
hurts them here or there.
Please stand on the right leg like this and try many times to help the arm lengthen. As an
exercise, it is exquisite. That means it works parts that are not thought of in this context. In
this sense, it helps to notice [them]. Please stand with the leg. Do not place it down [on the
floor].
Just a minute ago we saw that the legs should be spread during all these movements. It
signifies that a person is damaging himself if they are not spread and [the person] does not
notice.
3b. Now, return to place the left leg standing and see what difference it makes.
Pay attention. Now also, there are people who are doing [lengthening the arm] and it still
does not occur [to them] to turn the head toward the hand. It is not important if I remind
them. If I remind them, they do it. It should be in the gut. It is necessary to notice the need
without thinking. If [one] does not want to move the head, it is then necessary to say
something. Otherwise, without saying, the head should move by itself.
3c. For it to [learn to] do this, the right leg must be placed standing once again.
Extend the left leg and continue doing this with the right leg. Lengthen the [right]
arm . . . with the right leg. The right arm, lengthen it. Now, look at the left hand
while doing this. With the help of the right leg, lengthen the right hand and look at
the left hand with the eyes. [TN: The right arm is placed on the floor, above the head.]
3d. Now, return and place the left leg standing. Try to lengthen the right arm.
Pay attention to what feels best to do. When do [you] truly feel a body that can lengthen and
can turn on its side or an arm that can truly lengthen? You see, by nature's way, the head
remains behind. There isn't any need to lift it. The whole spine turns when the pelvis is
turned and then the face turns toward the hand by itself. That provides the most comfortable
length. Like this, it is possible to pull the body without it being uncomfortable.
Just pay attention to what it does to the shoulders, the chest, and the head. Of course, when it
works on the chest, shoulders, and the head, it does something to the breathing.
4. Extend the left arm. Now, place the left leg standing. Like this, try to help the arm
to lengthen . . . without the movement of the head, just with the arm and the leg.
4a. Now, with the eyes — look toward the [left] hand while doing this. Help the
movement with the leg. The whole body will lengthen in this direction with the help
of the left leg. Turn the eyes to the [left] hand.
4b. Now, look at the right hand. With each movement of lengthening, look at the
right hand.
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4c. Now, put the right foot standing and extend the left [leg]. With the eyes, turn
toward the left hand while lengthening it.
Do this and pay attention if it is different, whether the arm lengthens better, whether [you]
feel that the leg now can push the spine through the chest with greater clarity.
Enable the arm to truly lengthen. Pay attention to how the head turns to the [left] hand now.
Leave this and get up on the legs for a moment. Walk.
Pay attention to what [you] feel is different from before, from before the lesson. Walk a bit
and see how it is. Pay attention if [you] notice that these movements did something to the
head, shoulders, and to the back.
5. Return to the floor and spread the legs. Now, turn the right leg so the toes [are]
outward, so it lies on its outer side, so it touches the floor on its whole outer side.
Organize the whole body so it will be possible to do.
It is not important what [you] do. Do whatever or however you want, just [make sure] that
the whole leg will lie on its [outer side], straight, of course.
[5. continued.]
In this position, try to push the leg downward so it will be longer. [Imagine]
somebody is pulling the leg on the floor [as it lies] like this, so it could be longer.
Organize the body so if [a person] pulls, it will be possible for the pull [to have] the body
[follow] after the leg. [Organize so] it will be easy for him to do the work for you.
Pay attention. Push the right leg, [as it lies] on its side, so it will become longer.
5a. You are not doing [the movement] with the left hip now. Will it help if the
left leg stands or will it make it more difficult? Try to do this.
Is it easier or more difficult with the left leg [standing]? Does it [right leg] become longer or
shorter? [Do the movement with] the [left] leg standing a few times. And then, place it back
down, straight, long and do it [again]. Pay attention. When is it more comfortable? Is it
possible to lengthen the right leg without using the left leg at all?
5b. Try to lift the left leg toward the ceiling and then lengthen the right leg. The
left leg is bent comfortably in the knee. Soften it at the [left] knee and try to
lengthen the right leg. Is the left leg needed or not needed?
If it is not needed, please place it standing on the floor or place it long, completely . . . without
using it. It still is easier when it is placed on the floor than when it is held in the air. Place it
on the floor and do not use it.
5c. Please lift the whole back, with the head, up in the air. Lean on the elbows,
forearms, [and the hands]. Now, lengthen the leg [the right leg].
With what do [you] lengthen the leg, with which muscles? With what is the lengthening of
the leg done? You see, it is done completely by the back muscles that push the pelvis. That
means the left leg truly is not necessary, not needed.
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5d. Lift it [the left leg] in the air, limp and make the right leg long . . . the right leg
is lying completely on its side. Lean on the two elbows and forearms equally. Do
this movement many times. The right leg is lying on its side completely.
5e. Now, place the left leg standing on the floor and continue doing this
movement.
It still helps a bit. Why? Because it helps lift the hip. Before, it was necessary to do it with
the back muscles only. In this current way, the [left] leg also helps the hip. The right leg
lengthens more easily because the pelvis can move. Lift the left hip clearly. Lean on the left
leg [foot], lift the left hip, and turn the navel to the right. Turn the belly button to the right
with the help of the left leg. Then, the back can work better. The leg can lengthen better.
It is necessary to notice that the navel moves to the right and the leg helps the belly button
turn to the right.
Leave this and lie on the back. Pay attention to where [you] feel these movements.
6. Now, for a moment, put the right leg standing on the floor. Extend the left arm
above the head and try to lengthen it.
Pay attention if it became different from before, whether this arm lengthens differently from
before.
6a. Leave this and place the left leg standing. Extend the right arm and try this
side.
Which side has been influenced more? On which side has there been a greater influence.
Which arm lengthens better now — the right or the left? Compared to before, due to the
movement of the leg, which arm became better, which side lengthens better?
6b. Change over once again and try it. On which side has a greater difference
been formed?
7. Now, please try to turn the left foot completely to the left. Push the heel so as to
lengthen the left leg [as it is lying]. Lift the right leg in the air, bent, limp in the knee.
Try to lengthen the [left] leg like this.
Pay attention to which muscles, in which place in the back or in the pelvis [you] work to
lengthen the leg. What are [you] doing when the [left] leg is completely on the right side?
[TN: Dr. Feldenkrais made a mistake. The left leg is lying on its left side.]
It is not possible to arrive at the same opinion because not everyone does the same thing when
they think they do what they were told. It was said to place the left leg on the left side,
completely on the side. Many hold the leg in the air and it stands only on its heel. Obviously,
with them, the result is different because the whole body works completely differently if the
leg is on the side or not on the side.
There isn't any need to lift the head. Put the shoulders down. All these things change the
results so it never is possible to arrive at the same idea [opinion].
7a. Now, lift the back and lean on the two forearms and elbows. The right leg is
bent in the air. Like this, try to lengthen the left leg . . . while it lies completely on
1634
its side, completely on the side. Turn the whole body as much as necessary so the
leg will lie on its side.
Pay attention to which place in the back [you] feel strain when you move with a long leg and
stay there.
7b. Stay with the [left] leg long. Stay in the lengthened place. Hold the muscles
strained [contracted] like this.
Pay attention. In which place [do you] feel this work? Stay like this. Stay at the end of the
movement. Pay attention to which muscles are strained. Pay attention if it is necessary to
hold the breath. Is it necessary to hold the breath while doing hard work? It is not necessary.
The work becomes easier when breathing.
7c. Now, place the right leg standing. Try to help make the greatest lengthening
possible.
Pay attention. Now, with the help of the [right] leg, the navel can turn to the left. That will
turn the pelvis to the left. The more it turns the pelvis to the left, the more the [left] leg
lengthens clearly.
Return the body [to the middle] and lengthen the leg. Return and lengthen the leg. Leave
this and [rest].
8. Lie on the back and try once again — once with the right arm and once with the
left arm.
Pay attention to which arm was influenced more. Which arm became lighter to lengthen?
Which side was affected more?
Rest for a moment.

9. Turn the body however [you] want, provided the right leg will be able to lie on its
inner side. The right foot [lies] on its inner side and in a direction that makes it possible
to lengthen the leg. Try to do this with [the right leg] on its inner side . . . the right leg on
its inner side . . . the inner side of the leg. It is not important what [you] are doing with
the body [or how] you turn it. [It only is important] that the leg can lie completely on the
inner side. Now, as it is, lengthen it. Make it longer . . . many times . . . as it is lying.
The whole leg will lie. Do not lift the heel. Of course, do not lie on the side. Lie however
[you] want, just not completely on the side .. . with the shoulders on the floor, with the hands
on the floor. [You] can distort the whole body however [you] want provided the right leg will
lie on its inner side.
Now, push the leg and lengthen it. Do not use the left leg. There isn't any need. Bend the left
leg, but do whatever you want with the body. Find what needs to be done for the [right] leg to
lengthen. Where does the navel go now? Where does the belly button turn? What are you
doing with the pelvis? The right leg — lengthen it to the extent possible. Of course, it will
lengthen when something will improve in the chest and pelvis; and then, it will be able to be
completely long. Of course, shorten the whole foot and become busy with the heel. [Push the
heel down.]
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Push the leg downward in a continuation of the leg, so it could be long. [Imagine] someone is
pulling the leg. Do not be involved with the knee. The leg [is] long. Do something with the
pelvis, the chest, and the abdomen so the leg, [along] with the heel, could go down. With the
heel, go down lower. Pay attention to where it pulls in the chest and back.
9a. Now, lift the back and lean only on the left forearm and elbow. Lift the right
arm in the air. Like this, try to lengthen the leg.
Pay attention to what the pelvis does now around the left hip joint. What does it do? What
does the chest do on the right and left sides? Pay attention to how the middle moves away
from the floor.
Of course, lie on the left leg, on the side. Do this many times. Pay attention to what [you] are
doing with the pelvis. Pay attention to when [you are] shortening the leg. Shorten it and lie
with the whole pelvis on the floor. That means to place the heel standing.
No. We said, "with the pelvis." In the same position . . . lift it. Now, turn the right hip and
lengthen the leg. Then, return and place the pelvis [on the floor]. The right leg [is] long.
Push it in a continuation of the body, of course.
Do this many times and pay attention to what [you] are doing with the pelvis. It also is
necessary to push with the left elbow so the opening between the armpit, the arm and the
chest, becomes bigger on the left side. That means the left shoulder works hard to do this.
Let the right hip go towards the floor, and return to lengthening the leg. It will be possible to
see the hip making a large angle backward and forward, the right hip.
9b. Now, pay attention. While the leg lengthens — take the head and look at the
left hand and return. Turn the head to the left, with the eyes to the left.
Pay attention if this does not lengthen the leg even more . . . completely on the side. And the
right hip, the right hip — return to place it [on the floor] and then lengthen it. Make a large
movement in the right hip . . . [inaudible words] . . . the back. Lengthen i t . . . during the
lengthening . . . [incomplete sentence].
10. Return to exploring and find which arm lengthens better now. Place once the right
leg and lengthen, and once the left.
Pay attention if one arm is affected more. And if yes, in which way did it influence the arm?
In which place do [you] feel it did something that enabled the chest to turn differently from
before? [Where] in the pelvis does it help lengthen the arm, in which place?
Rest for a moment.
11. Turn the pelvis so it will be possible to place the left leg completely on its inner
side. Leave only the arms on the floor, on either side. The shoulders [lie] on the floor
more or less clearly. Do as much [as you want] with the rest of the body and do what
[you] want. Now, with the heel downward, push the left leg downward . . . many times.
[TN: The left foot shortens and the left heel pushes away from the head.]
From the beginning pay attention to how different it is from the other side at the end [of the
other variations]. Why is the movement so small?
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The left foot [is] completely free, lying on [its] inner side, not on the sole. Push the heel. The
leg [is] more or less straight.
Pay attention to what [you] are doing with the navel while pushing the leg and while
shortening it.
11a. Now, lift the back and the head so it is possible to lean on the right elbow and
forearm. Continue doing the movement.
Pay attention to what [you] are doing with the muscles of the shoulder to lengthen the leg, to
what [you] are doing with the chest in the middle, and to how the pelvis moves on the floor
around the right [hip] joint.
1 lb. Now, this hip — turn the head in order to see the right elbow while the leg is
long.
Pay attention. This turns the hip and makes the leg longer. Afterwards, when [you] return to
the back, let the hip also return to the floor.
lie. Now, turn the whole hip, [along] with the head, and lengthen the leg.
Pay attention to how much wider the movement becomes. That means there is a great deal of
difference between a long and a short leg.
Leave this and lie on the back for a moment.

Pay attention to how the legs are lying now . . . the feet and the back of the knees. Pay
attention to how much they are turned outside by themselves. Pay attention to whether both
are doing it equally.
12. Now, come up on the elbows and forearms. Try to lengthen the right leg while it is
on its outer side.
Pay attention if it is different from before. Pay attention if the navel goes with the leg and
lengthens almost to the same extent. How is this done, with what is it done?
12a. Now, also do this on the left side.

Pay attention as to whether the belly button is making a symmetrical movement. With many,
you will see that it does not make a symmetrical movement.
12b. Now, on the outer side of the legs . . . do it once on the right and once on the
left. Once the right leg is completely on its side and once the left leg.
Listen so the movement in the pelvis and shoulder will be more or less equal. Lie with the
two legs long. Turn the pelvis with the arms and help. [Help] so once this leg will lie on its
outer side and [once the other]. There isn't any need to bend the knees for this. There always
is the spread of the legs. Now, turn the navel toward the leg that is lengthening.
12c. Stand on the two hands behind and do the same thing. Lengthen once this leg
on its [outer] side and once that [one].
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Pay attention if now the navel turns as necessary. Pay attention — to which side? To one
side it will turn clearly, powerfully. To the other side, it will not. Which side is that? It is
okay. Please pay attention so it will be more or less symmetrical . . . the movement of the
belly button, so the feeling in the movement of the navel will be equal.
Pay attention. Put the hands behind . . . the fingers behind . . . and do this.
12d. Now, put the fingers toward the body. That means to turn the hands [toward
the body] and do this.
12e. Return to the elbows and forearms. Do the same thing.
Pay attention if it became more symmetrical than before.
12f. Now, push with the two legs at the same time. Make both long. Try to do this
quickly, ten times very quickly.
Pay attention if both [legs] make a symmetrical movement, if both became soft in the same
way. Do this movement a few times and pay attention to what it does to the belly button. It is
not important if it will be good or not, or symmetrical or not.
[You are] now on the elbows.
Leave this. Leave this and lie quietly on the back.
Pay attention if it is possible to notice that the back has been ironed differently from before.
13. One more time — try once with the right hand and once with the right leg, once
with the left hand, and once with the left leg. Lengthen them.
Pay attention to which arm the influence was greater. What, when, or how do you lengthen
the arms without the legs? If [you] want to try, [you] need to do this exploration under the
best conditions. Why is it that all we have learned suddenly disappeared from the head, or
miraculously from the legs?
Please get up to standing and walk around.
See what [you] can notice in standing [that is] different from before the lesson.
(End of lesson)
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Notes
1639
ATM Lesson #238: Standing backward, part 2

[Editor's note: Please refer to ATM #234 Standing backward, part I and ATM #235 Standing (Shaking in
the heels) for other lessons with a similar theme.]
1. Please stand. Stand simply and slowly try to take the whole pelvis backward
relative to standing.
That means to move the pelvis backward until you will feel weight moving onto the heels and
there isn't great weight on the legs. Slowly, slowly move [the pelvis] backward.
Place the hands in front, on top of the other, hanging like this. Slowly, slowly do a movement
backward. Stand. Do the movement backward. Stand straight. There isn't any need to fold
the body. Stand straight and take the pelvis backward. Take the knees backward until [you]
will notice that weight shifts onto the heels.
Slowly pay attention and the body will stay straight. Do nothing with the shoulders. Do not
lower the head. Pay attention not to do anything with the shoulders and chest. Simply make a
tiny movement, the one that is possible to do, and move the pelvis backward. Also, pay
attention not to move like a tree in the wind. That means one where the whole body moves
backward, but rather pay attention so the pelvis moves backward — only the pelvis. Make a
small movement. [You] must bend or fold if [you] do a big movement. That is not okay.
Make a small movement of the pelvis going backward, a small movement backward. Do not
try. Just make a small movement backward until it will be possible to notice that the knees
straighten and weight shifts onto the heels. And, not with force . . . make tiny movements.
Slowly pay attention to the pelvis. The pelvis is a big bone; it is not just the tailbone. To
move it backward, do no just make a movement in the hip joints, but rather in the upper part
of the pelvis. That is the place where [you] put the hands on the hips. The upper part of the
pelvis can go backward also. That means the lower part of the chest also can go backward.
Try to do the following movement. Take the lumbar vertebrae at the upper part of the pelvis
backward, not just the lower p a r t . . . the upper part also, or at least the upper part by itself if it
is not possible to do the two together. Gradually take everything backward with light
movements. It is difficult to do if large movements are made. Something else comes out
[results], even though [you] think that [you] are doing what is wanted.
la. Change over the hands. The one that is above will be below. Continue doing
the same movement. Continue going backward. Listen so the lower part of the chest
will move backward . . . the lower part of the chest or the upper part of the pelvis . ..
the lumbar vertebrae together with the sacrum . . . the whole pelvis moving
backward.
Pay attention. The upper part of the pelvis means that place where the belt lies. Many do not
notice that they are doing something different and do not know it.
lb. Place the right hand behind, on the back . . . with the back of the hand on the
back, in that place, on the upper part of the pelvis. Do such a movement that you
will feel a movement backward under the hand.
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Place the back of the hand behind [on the back]. Make a movement of the pelvis backward so
it will be possible to notice the lumbar vertebrae where the hand is lying . . . [possible to
notice] that they move backward. For this, it is necessary to organize the abdominal muscles
so the lower part of the chest will move backward. It will move backward relative to the [rest
of the] body. The whole body stays in place. The head does not go backward, only this
middle part.
lc. Place the two hands behind and do the same thing. Place the hands behind.
This means to do such a movement in the spine, such a movement in the abdominal muscles,
that the head stays more or less in place. Only the middle part will go backward. The middle
part will go backward. Do a small movement, but notice that it moves relative to the [rest of
the] body. The whole body does not go backward. Only this middle part of the body will
move backward. It is impossible to do with a protrusion of the chest.
Walk a bit.
Pay attention. We will walk from time to time [so you] can pay attention to the difference in
walking after doing this. Each time it will continue to accumulate into something clearer.
2. Return to standing and extend the two arms forward. Place one hand on top of the
other. In this position, move the middle between the shoulder blades backward, the large
vertebra behind the neck, between the shoulders. Take it backward. Take it backward
many times relative to the body. The body stands in place.
Try to do something as if someone snagged a hook inside this vertebra and is pulling it
backward with his hand. Pay attention. The large vertebra between the shoulders [C-7]. Of
course, the head stays in place if it is pulled and only the bottom part of the neck moves
backward. The two shoulders stay forward and the arms stay forward. Someone is pulling on
the hook that he inserted. Someone screwed a hook into this vertebra, and then pulled the
vertebra backward.
Slowly do this many times. Have only this vertebra move backward . . . not the whole body,
not the whole back, not the head . . . only this vertebra . . . to the extent that is possible to do
this. Make a tiny movement and try.
[indecipherable word] . . . turns out everyone is doing very well. Please leave this and
walk a bit.
3. Return to standing. Stand with the legs spread lightly. Organize yourself so the
inner part of the two feet will form two parallel lines. That means there will be parallel
lines between the two feet, with the legs slightly spread. Now, place the arms in front,
one on top of the other.
First, try to take the knees backward. Take the knees backward many times until it
will be possible to notice that there isn't any weight on the toes. The brunt of the weight
will shift to the heels.
3a. Now, pay attention to the sacrum. That means the tailbone. The tailbone will
move backward.
It is not so important if the knees do not move so much backward. Just pay attention that the
sacrum, the lower part of the pelvis, the tailbone, will drive backward.
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3b. Now listen so the upper part of the pelvis — this means the place where men
carry a belt — will move backward at that place.
It does not matter if the sacrum and knees move a bit less. It is not important. Just fold in the
middle and notice that the upper part of the pelvis will move backward. The upper part of the
pelvis means that the lower part of the chest, the lumbar vertebrae . . . there it will bend
backward. That means the belly will go in. It is necessary to do something with the
abdominal muscles.
Expel air from the chest so it will not be inflated. Then, it is possible to take the pelvis
backward, the middle backward . . . many times.
3c. Now, take the fat vertebra. The big vertebra that is between the shoulders —
take it backward.
3d. Change over the hands. Place the other hand on top. The middle [between]
the shoulders — take it backward.
If [you] can watch the rest of the parts, those that we already tried to take backward — [watch
if] they move backward also. Of course, that is good. But, if not, listen primarily to this . . .
[the middle between the shoulders moving backward].
Do not protrude the belly. Take primarily the middle backward so the head does not move
backward. The middle of the chest, the middle of the shoulders — backward.
3e. Now take the back of the head, just below the head, at the place where the
neck begins . . . that part, backward. [Take it backward.] This means to lower the
chin and the lower part of the head. Take the upper part of the neck where the hair
stops growing. Take that backward.
The whole body is straight. Do not protrude the abdomen forward. At the same time, listen if
it is possible for the rest of the parts of the body to move backward . . . the middle, the middle
of the chest, the middle of the back, and the upper part of the pelvis.
4. Please return to standing. Return to having the feet parallel, in the middle between
the legs. Now, take the two hands, one on top of the other, in front, at shoulder height.
Now, take the head backward . . . the back of the neck with the chin down.
Take only the back of the neck backward . . . the back of the neck the most backward . . . the
back of the neck backward many times. That means to take the chin in, closer to the front [of
the chest] and to take the back of the neck backward.
4a. Now, from the top to the bottom — we will do the same thing. Now take the
back of the neck backward to the extent possible, but primarily pay attention to the
large vertebra below the neck between the shoulders. Take that backward in addition
to the back of the neck, but primarily that one.
Shift the accent to this place. The vertebra between the shoulders will move backward. Push
the whole spine backward so the vertebra between the shoulders, the large vertebra of the
neck [goes backward]. It will be possible to notice that there is movement there — backward
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relative to the [rest of the] body . . . not with the whole body . .. but in the body itself, inside.
It will be possible to notice that there is movement between the shoulder blades.
4b. And now, below the shoulder blades, in the chest — move them — the chest,
the lower part of the chest backward — in addition to all the rest.
Strain the abdominal muscles so it will be possible to notice that the chest moves backward in
its lower part and the pelvis in its upper part. That means the lumbar vertebrae move
backward.
4c. And now, [move] the whole pelvis like this . . . and the knees and the whole
body like this. Push it backward with an effort from in front. Push it backward.

5. Return to standing and hug yourself with the two hands, at the height of the
shoulder blades. This means to put the hands on the shoulder blades, not on the shoulders
. . . not on the shoulders, on the shoulder blades. Lift the elbows a bit from the chest so
they do not lie on the chest. [Lift them] a bit forward. Like this, with the eyes, look at
the elbows.
Now, in this position, pay attention. Take the right shoulder and shoulder blade
backward, but not the left shoulder forward . . . only the right backward. This means to
take the upper right side of the chest backward.
Listen. Do not take the left one forward. [Take] the right one backward. Do this about ten
times, each time more simply. Listen so only the right part will go backward. Listen so [you]
truly move only the right backward.
You can feel weight shifting onto the left leg more than on the right, on the left heel. Do it
like this many times. Move the shoulder blade and the right shoulder backward, as far as it is
possible to move backward without taking the left shoulder forward intentionally.
5a. Now, stay like this with the right shoulder blade backward, as far backward as
possible without falling; of course, without straining too much. Now, pay attention.
Now, try to take the lower part of the chest on the right side and the right hip,
backward.
With this, it becomes necessary to shift the whole weight on the left side. In the middle of the
body pay attention that [on the right side of] the chest, the floating ribs move backward.
[You] need to feel that [you] are doing something with the abdominal muscles to push the
middle of the back backward. It "fills" and moves backward . . . the upper part of the pelvis
and the lower part of the chest. It has a name in Hebrew. It is called "groin."1 Take that right
[area] backward, in addition to the right shoulder blade.
Pay attention to how the left leg straightens. Stand on the two legs. Just pay attention that the
brunt of the weight transfers over to the left heel while doing it and the right side lengthens.
The right side lengthens at the same time that [you] take this backward. Take the right [side
of the lumbar area] backward with an effort of the abdominal muscles.
[TN: According to the dictionary, "groin" is the literal translation of the Hebrew word Dr. Feldenkrais
used. In English, this does not seem to be the specific area he is referring to. Over the years, the meaning
or intention of his word choice in Hebrew may have changed.]
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Strain the abdominal muscles so the ribs on the right side of the chest will move backward
and straighten behind. In other words, the ribs on the right side will be above the pelvis and
not in front.
Leave this and walk a bit. Pay attention to what [you] feel.
6. Return to standing. Once again, hug yourself, just change over the arms. The one
that was above [goes] below. Move the left shoulder blade backward.
Pay attention so the right side will not move to the extent possible. The left side [goes]
backward many times. Not the face, not the right side forward . . . only the left side
backward. That means [you] do not move the two shoulders, but move only the left shoulder
backward. The left shoulder — do about ten movements.
6a. Now, stay with the left shoulder behind. With the abdominal muscles — push
the chest backward so the ribs on the left side will move backward. The ribs next to
the hip, at the lower part of the chest, the whole [area goes backward].
The upper part of the hip also will move backward so this side will lengthen and "fill behind"
into a straight line.
6b. Now, do it so that once the hip and the pelvis will move backward and to the
right. And, from behind, move to the left in an arc. Return from the left, behind, in
an arc to the right... [return backward, behind in an arc].
Like this, pay attention that — the upper part of the pelvis and also the lower part of the chest,
also the shoulder blades, and the big vertebra in the back, behind — everything will move
backward to the extent possible. Pay attention that the belly has to go in and only the part at
the belt will move backward. The lower part of the chest will move backward . . . not only
the tailbone, not only the sacrum, but also in the middle. The navel will move in as if
someone is pushing with a hand from in front, in the middle, so it will move backward.
Like this, move [backward] once to the right and once to the left.
7. Return to the place of standing. Place the feet parallel, from inside. Now, extend
the right arm above the head, high up to the ceiling. The left hand — with the back of the
hand — [goes] behind on this place on the lumbar vertebrae. This means between the
pelvis [and the upper part of the chest]. In this position, take everything backward.
The back of the hand [is] behind, between the pelvis and the chest, on the lumbar vertebrae.
Pay attention that [you] feel the hand being pressed backward by straining the abdominal
muscles and by pushing the middle of the body backward. Pay attention that the legs,
everything, will move backward . . . clear movements backward.
Hold the hand at approximately the same place. Do not take the hand backward
[intentionally]. Do not move the hand. Do not move the arm. Pay attention so the hand stays
fixed in space. The middle will move backward while the hand is fixed in space. Strain the
abdominal muscles so the body will fold in the middle and go backward.
7a. Change over the arms and do the same thing.
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Pay attention that the arm will stay fixed in space. And, you will feel that the middle, at the
place where the hand is lying, is brought backward by the abdominal muscles. The
contractions of the abdominal muscles bring the pelvis and chest to a situation where they
push the hand backward. In this place the back "fills" backward. That means the spine
protrudes backward at the lumbar vertebrae.
Do not bend the knees. Make a small movement backward in this place. The knees should
straighten even more. The whole weight transfers to the heels so [you] can feel the toes
wanting to lift from the floor. There isn't any need to lift them, but there is a need to not have
weight on them. There will be the feeling that [you] are standing only on the heels.
Leave this and walk around a bit. See how it is.
8. Return to standing with the legs slightly spread. Hug yourself with the two hands
as before . . . on the shoulder blades. Now, cross the right leg in front, over to the left.
Move it over to the left side. Stand on the tips of the toes of the right leg . . . only on the
tips of the toes, not the whole leg. [TN: Dr. Feldenkrais means to stand on the toes, not on the
whole foot.] Move the right leg over to the left, from in front. Lean only on the toes. They
only [serve] to balance the body.
In this position, take the pelvis backward . . . the middle of the back backward, the
right shoulder blade backward, and the left shoulder blade backward, the middle between
the shoulder blades, and the back of the neck.
The toes of the right leg will be on the left side.
8a. Now, with light movements, pay attention so the pelvis will move backward,
to the right. And then, in an arc, go over to the left. From the left [it will] return to
the right. Each time, the middle of the body [is] as much backward as possible
without falling, without straining.
[Use] a light movement. Notice that [you] are moving the back backward .. . that place of the
belt, the place where we had the hand. That part will go backward. Like this, move from
right to left, left to right, right to left. The pelvis will move to the right-most corner. While
backward, moving in an arc, it will move over to the left. [It will go] in an arc over to the
right.
Walk a bit, please.
9. Stand again. Hug yourself like a minute ago. Now, from in front, cross the left leg
over to the right side . . . on the tips of the toes . . . [on the toes, not the toenails]. It is
possible to change over the arms. Now, with the abdominal muscles, fold the body in the
middle.
[Fold] so it will be possible to notice that the upper part of the pelvis, the lumbar vertebrae,
move backward. Listen. Take the middle between the shoulder blades backward.
9a. Now listen. Take the middle between the shoulder blades backward. Now,
with light movements, move the pelvis as far to the right and backward as possible.
In an arc, turn it to the left and backward. [Take it to the left and return.]
If it is possible to think of a belt — someone at the height of the belt is pulling those vertebrae
at the middle of the waist, the upper part of the pelvis and the lower part of the chest —
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pulling it backward to the right, and then in an arc to the left, and once again to the right, in an
arc back and forth.
To the extent it is possible, fix the head in space without movement. Have the whole body
without force. Just listen to transfer the middle of the back in an arc from right to l e f t . . . the
middle of the back backward.
Pay attention to the difference between the right and left leg.
9b. Change over the legs. Once again, move the right leg over . .. from in front of
the left. Do a few movements and pay attention to how this leg is different from the
other. Do a few movements.
Now, change over the legs once again. Do a few movements.
Pay attention to which places in the body [you] feel a difference in this leg and in that leg.
With most people, the hips and shoulders are not in the same plane. [Usually] it is much
easier on one leg than on the other. Here, it is possible to notice "where" and to notice which
muscles do not work properly.
Leave this. [Rest.]
10. Hang the two arms in front... in front, next to the body. Hang them as [you] did
in the beginning of the lesson. Put them simply, down. Place the hands one on the other.
Stand with the two legs slightly spread. Now, try to move backward in a way . . .
[incomplete sentence]. First, the knees a few times. Clearly [move] the knees [backward].
Listen so the head and back will be as straight as possible. Move the knees backward . . . the
coccyx backward.
[10. continued.]
With each movement, transfer the line [of attention] more into the part we are
discussing. Afterward, the other p a r t . . .
That is the pelvis, the middle of the chest, and now the upper part of the chest. That means
the large vertebrae between the shoulders, behind, and the back of the neck.
And now, from the top, down — the back of the neck, the vertebrae between the shoulders,
the lower part of the chest, the upper [part] of the pelvis, the whole pelvis clearly . . . the
shoulders.
10a. And now, lift the two arms in the air, up to the ceiling. Look at them. That
means to hold them like this. Now, look up again, and then lower the head. Look
straight forward, not at the floor. Look straight forward. Like this, try to move
backward, except for the arms. The arms stay, "from in front."
All that is there — take backward. From above [pay attention] to — the back of the neck .. .
first, the back of the neck . . . now, the middle between the shoulder blades . . . now the
middle of the chest at the height of the waist... the upper part of the pelvis . . . and the knees.
Listen. Do it as if someone is pulling the arms from the ceiling, as if someone from the
ceiling pulls on the arms as [you] take the heels backward, the knees backward, the tailbone
backward, especially the middle, the lumbar vertebrae backward. [The part] between the
shoulder blades [shifts] backward, the back of the neck backward.
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11. Lower the arms and try to move the whole body backward a few times.
Pay attention to whether it is different — to whether [you] feel the legs differently from
before — in the upper part, here next to the belly. The muscles of the legs . . . with most
people, these muscles strain more than before.
12. And now, while standing like this, try to take the whole middle of the body
backward, to the right... the middle of the body .. . and from there, in an arc to the left,
and again in an arc to the right.
Pay attention. Something that is not in order results as long as [you] do not change the breath
so these movements will be possible. It is not possible to take all the parts backward as long
as the breathing does not become organized so the chest hangs and does not interfere with
movement. Whoever strains the chest or protrudes it forward, does not see that actually he
takes only the tailbone backward. He actually folds the body forward; or the other way
around, takes the upper part backward and protrudes the belly forward. In other words, he
stays with his habitual mistake in standing. That is why there are things in his back that will
never change. [They will never change] as long as he does not attempt to do [this movement]
slowly and quietly, while noticing what he is doing.
Please walk a bit and see how it is.

(End of lesson)
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#239: The shoulders and head in opposing movements
ATM Lesson #239: The shoulders and head in opposing movements

[Note: A short section of the lesson is missing.]
1. Please lie quietly on the back. Spread the legs and bend the knees. [Place] the two
arms on either side of the body in a comfortable position. Now, lift the right shoulder
only, the right shoulder, the right shoulder only. Lift only the right shoulder many times.
Make the movement into a simple, light movement.
Pay attention. Lift so [you] will feel a clear movement in the shoulder blade, in the clavicle.
Do not [use] force. Lift many times, in the right clavicle, in the right shoulder blade. Lift the
right shoulder from the floor like this.
la. Now, pay attention to the head. Each time [you] lift the shoulder, turn the
face to the left.
That means to lift the [right] shoulder and to turn the face to the left. [Lift] the right shoulder
and turn the face to the left. Do this clearly. Turn the face. Turn the head so the face will
turn to the left as the shoulder lifts.
lb. Continue lifting the shoulder and turn the face to the right.
With the lifting of the shoulder, turn the face to the right. Return to the middle and make a
movement of turning to the right . . . at the same time, together with the lifting of one
shoulder. Mainly listen so it will be a very easy movement, a very light movement. The
turning of the head and the movement of the shoulder .. . both the head and the shoulder will
be very light. There will not be forceful movements but, rather soft and light movements. It
will be possible to do it fast and simply by using a simple movement.
lc. And now, turn with the face to the left. Continue doing it so there will not be
a difference, so at any moment it will be possible for [the face] to turn like this or
like that.
Id. And, return to [turning] the head to the right. . . only the right shoulder lifts
and the face turns to the right... the head to the right, in one movement.
That is excellent. Please leave this. Roll on the side and get up to standing. Stand for a
moment.
2. Now, in standing, turn the face to the right, simply.

No, no, without stiffening the body. It is possible to move the shoulders and everything if the
body moves. Turn to the right and turn to the left. Pay attention if it is different on one side
than the other, whether it moves better to one side than the other. Let the shoulders move
together with the head. Make a simple movement.
2a. Now, in standing — look straight forward and move the right shoulder
forward. Take the right shoulder [and move it forward].
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Pay attention. Do not [move] the left shoulder backward . . . only the right [shoulder]
forward. The right shoulder [moves] forward.
2b. And now, with the turning of the shoulder forward like this — continue with
the head to the left. With the head — turn to the left.
Pay attention to where, to how far, it moves without force .. . with light movements move the
[right] shoulder. First, move the shoulder to the right. [TN: Dr. Feldenkrais made a mistake.
The right shoulder is moving forward.]
Do not [move] the arm. [Move] the shoulder. We are talking about the [right] shoulder.
Move it relative to the body — forward. At the same time, turn the head to the left, very
lightly, lightly. Pay attention to the lightness of the movement . . . to the lightness of the
movement of the head now, especially at the end of the movement. The right shoulder [goes]
to the right... sorry, the right shoulder [goes] forward and the head [goes] to the left.
2c. Now, continue with the movement of the shoulder as it is. Pay attention to the
eyes. Look forward with the eyes. Pay attention. Continue looking [at the horizon]
with your eyes while [your head] moves to the left. Do not skip anything on the
way, with the eyes.
Turn to the left without skipping anything, without the eyes skipping anything. When turning,
look in a horizontal fashion, not up and not down.
2d. Now, continue with the movement of the shoulder, and turn the eyes and the
head to the right.
Pay attention. In the movement of the head — it should not be like a door that cannot close,
[a door] that makes an abrupt, forceful movement to the side. But rather, there should be the
same softness as before.
Here also, listen so the eyes will shift from the front to the right without skipping anything
along the way. It will be one movement — the shoulder and the head in opposite directions
— the right shoulder forward and the head to the right. Listen so there will not be an abrupt
movement in the head. There will be smooth, very light movements. The eyes will glide
along the horizon without skipping anything along the way.
Lie on the floor and [rest].
Pay attention to whether [you] feel differently in the right shoulder, in the right side of the
chest, as compared to the left. Also, pay attention in the body to those additional places
where it is possible to notice that the contact with the floor is different from before. In which
place, in addition to the right shoulder blade, is it possible to notice that the contact with the
floor is different from before?
3. Return to place the legs standing, spread, bent [at the knees]. Now, lift the left
shoulder from the floor many times .. . very lightly . . . only the left shoulder . .. only the
shoulder. Make a light, free movement with the left shoulder.
3a. Now, turn the face to the right with each movement of the shoulder. The arms
should stay quietly on the floor, the arm, the elbow, and everything.
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3b. Continue with the movement of the shoulder and turn the face toward the
shoulder. That means the face [goes] to the left and the shoulder lifts.
Just listen so the movement of the head will be soft and light the whole way. Try to look at
the floor so the head will truly turn the whole way without straining. The face to the left, to
the l e f t . . . the face and the head to the left. Lift the left shoulder from the floor. Lift the left
shoulder and look, with the face, to the left... without force, with very light movements, with
the eyes turning left.
4. Leave this and come up to standing, please. Now, move the left shoulder forward,
the same way as on the floor. And, turn the head to the right, together with the shoulder.
Sweep the whole horizon with the eyes . . . the whole horizon.
Without force . . . do not strain . . . with soft movements in the whole body . . . also in the
shoulder, also in the head . . . a very soft, light movement, like a caress.
4a. Now, turn the face to the left. The shoulder always [goes] forward. That
means the movement of the head and shoulder is in opposition. The shoulder moves
forward and the face looks to the left. Look to the horizon.
Hold the head straight, without force. Look to the horizon, straight to the horizon. With the
eyes, sweep the horizon, without skipping anything.
4b. Now, try with the two shoulders — move the right shoulder forward and the
left shoulder backward. The head [goes] to the same direction. That means the head
and the eyes also [go] to the left. Everything [goes] to the left.
Leave the arms [alone]; just turn to the left, left from the middle . . . the two shoulders, the
head, everything, to the left. Turn the eyes to the left, from the middle. Look to the middle
and then go to the left. The eyes look forward, in the middle, at the front. And, from there,
[move] everything to the left... also the arms, the shoulders, also the face and eyes . . . with a
light movement... together.
4c. Now, continue making the same movement with the shoulders . . . the two
shoulders to the left. With the eyes and face — look to the right.
Try slowly. It is not simple. Look to the front. Now, turn the two shoulders to the left, and
the eyes and head to the right. Pay attention so there will not be a knocking of the head into
the shoulders. Make a light movement. It will become easy if [you] move the eyes along the
horizon leisurely. Then, the movement will be soft. Listen so the movement will be soft,
both in the shoulders and in the head. Do not [move] abruptly. You will feel a clear
movement from the front. Turn the eyes to the right, [along] with the head . . . the head and
eyes to the right in a floating movement. It is the accuracy that will make the difference. It is
the simplicity that will make the difference. If [you] truly make light and soft movements, it
will soften the whole body.
5. And now, do the same thing on the floor. That means to take the two shoulders to
the left as [you] did while standing. Place the legs standing with knees bent. The two
shoulders [go] to the left and the face [also goes] to the left.
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Make a large movement with the shoulders . . . with the face [going] to the left. Turn the head
so [you] will see the floor very close to the face. That is [done] without force. Make the
widest, light movements, without strain, simply.
5a. Continue making the same shoulder movements, only now, turn the face to the
right. Turn the face and eyes to the right... without force, lightly.
Especially listen so the movement of the head and shoulders will not be abrupt, but rather
very soft. Turn the face to the front and make a clear movement of opposition with the head
and eyes [opposing] the two shoulders . . . one movement.
Move the two shoulders. For the shoulders to be able to make a light, widespread movement,
it is necessary to do something with the whole back and the legs. Turn the head and eyes to
the right. Of prime importance is not the amount of the movement, but its quality. This will
be a light movement.
Rest for a moment.
6. Please stand once again. Now, move the two shoulders to the right, [along] with
the head and eyes . . . everything to the right.
Listen to the lightness of the movement of the head in this direction so [you] can have the
same lightness when [you do] the opposite. Move the two shoulders, the head, and the eyes to
the right... from the front.
Pay attention so the eyes will slide along the horizon, that they do not skip anything. Then,
the movement will be very smooth.
6a. Continue with the movement of the shoulders and turn the head to the left.
Turn the head and eyes to the left. . . from the front to the left. . . and return to the
front... and from the front, turn the shoulders, the two shoulders to the right... and
the eyes and head to the left.
Make a very smooth, light movement. Make the movement of the shoulders, eyes, and head
[simultaneously].
7. Now, lie on the floor and continue the same movement of the shoulders. Move the
two shoulders to the right. The legs [are] spread and bent at the knees. Continue with the
movement of the shoulders to the right and turn the head to the other side. The two
shoulders [go] to the right and the head and eyes turn to the left.
Rest for a moment and extend the legs.
8. [Remain on your back with the legs extended.] Extend the right arm above the
head and the left arm next to the body, down. Place the backs of the two hands on the
floor . . . the hands . . . with the backs of the hands on the floor. In this position, extend
the right arm longer and the left arm lower. Like this, it means to make a movement that
turns the body.
The right arm longer and the left arm, down lower . . . the two hands on [their] backs . . . with
the backs of the hands on the floor . . . the back of the right and the back of the left hand on
the floor.
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8a. Now, make the following large movement. Lengthen the arms — the right
arm up and the left one down — many times.
Pay attention so the right hip lifts from the floor in order to do this. Help with the right hip.
Lift the right hip from the floor. Lift the right hip from the floor and make the largest distance
between the arms. Oh, excuse me. I said the right hip. It is the left hip. The left hip lifts
from the floor. The left hip — lift it from the floor. [TN: Dr. Feldenkrais made a mistake and
corrected himself within a few sentences.]
We said to do this with legs spread. Make the largest possible difference so the left hip will
lift from the floor a lot. Spread the legs. Increase the distance between the hands. The left
hand [goes] down lower and the right hand [goes] up higher. Let the head and back twist so it
will be possible to extend the arms, so they will be long.
With the eyes — look at the right hand while doing this. That is called "taking the back of the
head to the left and return." Look at the right hand and its movement. Extend the right hand
and look at it.
Pay attention to how the body lies now. Which parts touch the floor differently from before
this movement?
9. Now, extend the left arm above the head and the right arm down. Both hands are
on their backs. Lengthen the two arms like this. With the eyes, look at the left hand.
Make the largest possible difference, more simply each time.
Lift the right hip. Now, that is correct. Make a small, simple movement. Turn the eyes and
see the left hand. Slide the head backward in order to see the left hand clearly. Spread the
legs. We said the backs of the hands [are on the floor]. Lengthen the right hand down and the
left hand up. Turn the head backward so it will be possible to see the left hand. Lengthen the
two arms simultaneously. Make them longer . . . the right one down and the left one up. Turn
the face to the left hand . . . with the legs spread . . . not powerfully, just clearly.

10. Now, extend the right arm above the head and the left down next to the body. This
time, the palms are down. Both hands [have] the palms down. Now, do the same thing.
Lengthen the arms and lift the left hip. Lift the left hip with the legs long and spread.
The two hands are with the palms to the floor. Turn the face and head to the [right] hand.
Place the right hand with its palm on the floor and do these movements. Turn the face to the
[right] hand. Lift the left hip and make the two arms long. One [goes] up and one [goes]
down. Turn the body until it will be comfortable to hold the hands like this. It becomes
comfortable to the extent that [you] can turn. In this position, the hands become comfortable
to the extent that [you can] lift the hip and turn the head.
11. Now, put the left hand [up] and the right hand down . . . with the legs spread. Both
hands [are] on their palms. Now, lengthen the arms and turn the head so it could clearly
see the left hand. Make a large movement with the hands. Lift the right hip and turn the
head toward the [left] hand so it will become comfortable to extend the arm like this.
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The palms [are] on the floor. Lift the right hip a lot until the head can turn toward the hand
comfortably. Listen so the two arms lengthen at the same time. Distance them one from the
other. That means the right hand will go down lower and the left hand will climb up.
12. Return to standing. Now, try to move the two shoulders to the left. The two
shoulders to the left, [along] with the head. With the eyes, look to the left.
Pay attention if this became better than before, to whether the movement became lighter,
larger, to whether turning became better.
13. [Continue standing.] Now, continue moving the shoulders to the left as before.
Only now, turn the head to the right.
Pay attention to whether this movement became easier, to whether [you] are making larger
movements with the head, arms, and shoulders despite it being less familiar.
Move the two shoulders . . . [left] . . . the head, and the eyes to the right. . . from the front,
turn the eyes to the right and the head to the right.
13a. Now, continue turning the head to the right and also take the shoulders to the
right. Both the head and shoulders [go] to the right. With the eyes — slide along the
horizon.
Pay attention. From the horizon . . . the eyes will slide along it. Do not skip anything. The
movement will be smooth and continuous.
13b. Now, continue like this with the shoulders and turn the head to the left. From
the front — turn the face and head to the left.
13c. Now, hug yourself at the level of the shoulder blades. Place the hands on the
shoulder blades, not the shoulders. The elbows will cross one another. Now, move
the shoulders to one direction and the head to the opposite [direction].
That means to take the two shoulders, [along] with the elbows, right and left, right and left.
The head now moves in the opposite direction of the shoulders the whole time.
Pay attention. Move the shoulders right or left, the whole way. The head [goes] left and right
the whole way. When the elbows go to the left, the head turns to the right. When the elbows
turn to the right, the head turns to the left... both the head and eyes, the whole way.
Do this slowly. Watch so it always will be in the opposite direction. Slowly organize it so it
will become possible to do this movement quickly, easily, and continuously . . . the two
movements at the same time, faster, more simply . . . not harder but lighter.
Pay attention that the eyes will move to the horizon from right to left the whole way. The
elbows [go] in the opposite direction the whole time.
Do the movement much faster, much more lightly. The two shoulders to the right and the
head to the left.
With the eyes — listen that you are going in the opposite direction of the arms. You are
looking at the horizon and notice that the eyes are not skipping anything along the way.
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13d. Change over the arms. That means the one that was above, have it below.
Continue doing the same thing, only watch so the movement will be soft.
Listen. With many, the head moves right, left, only they think it is moving left, right. [TN:
Dr. Feldenkrais is referring to the head moving in the direction opposite the shoulders.]
Turn the eyes further to the right and further to the left; like the elbows, further to the right
and further and further to the left. . . just in opposite directions. Many are not doing it and
only think they are. They are not doing anything with the head. All of a sudden, it stops on
the way and they do not notice. It looks only to the right and they do not notice.
14. Now, stand with the legs spread. Hang the two arms on either side of the body.
Hang them simply, without force. Now like this, turn the body — with the eyes, with the
body, with the shoulders, with the head — to the right and to the left. Let the arms wave
[swing] so they fall behind the body. They will bend at the elbows behind the body and,
like this, the backs of the hands will touch the back.
Pay attention so the head and eyes will move from right to left. Turn it [the head] to see the
place behind . . . with a swing, with a swing. Do not turn the body, but swing it. Swing the
arms, the whole body.
14a. Now, move in the same direction. With the eyes, look the furthest to the left,
the furthest to the right, until [you can] see the same point behind [you from either
side].
Listen, do not stand with the legs widespread. It interferes.
14b. Now, with each turn — when [you] turn to the left — lift the right heel from
the floor. When [you] turn to the right — lift the left heel. Try to look at the same
point behind [you] from both sides.
Do not stand with [the legs] widespread because then you fall. Do not look down. [Look] at
the horizon, at the height of the eyes. Do not have a wide stance. Swing the body.
The arms hang freely like two ropes. Swing the body.
Pay attention so the eyes can move right and left, to the same place [behind you].
14c. Stop it for a minute. Do the same thing, only now, turn the head in the
opposite direction. That means that when the body and arms move to the right, look
to the left... all the time in the opposite [direction].
Start slowly because the great majority will be confused. No. Pay attention. The arms [go]
to the right as the head [goes] to the left. Go slowly. If not, it will go the other way. Listen
so the eyes will move from right to left without missing anything along the way. Listen so it
will be symmetrical, somehow. Move the head left when the body moves to the right. Make
a large movement in the face and the head . . . right and left. Watch so it will be smooth.
Increase the speed only gradually. Do natural movements, simple [ones]. Make the same
swing as before.
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14d. And now, continue with the head and shoulders in the same direction. Pay
attention to lift the right heel when [you] turn to the left and the left heel when [you]
turn to the right. Like this, continue until it will be very smooth and continuous.
Move the head and shoulders in the same direction and look to see the same point behind
[you]. [That way] you have some sign that you are making the movement both to the right
and to the left.
Pay attention to whether you are lying differently from the beginning of the lesson. Are there
parts that touch the floor differently from before?
15. Just for one moment, try to lift the right shoulder from the floor a few times. Lift
the right shoulder and look to the right . . . with the eyes to the right. Put the feet
standing. That is how we did it.
Lift the right shoulder and look to the right. Pay attention. Is there a better movement in the
shoulder and head than before? Look to the right with the head and eyes, and lift the [right]
shoulder. Pay attention to whether the movement is wider, simpler, and clearer. The shoulder
can lift fifteen, twenty centimeters from the floor.
15a. Now, try it to the other side. That means to lift the left shoulder and to turn
the head to the left.
[TN: A small section at end of this lesson is missing.]
Please get up and walk around and feel the difference from before the lesson.
(End of lesson)
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#240: Twisting the pelvis with a long arm
ATM Lesson #240: Twisting the pelvis with a long arm

1. [Lie on the back.] Extend the arms and legs. Lie quietly for a minute. Now,
extend the right arm above the head. Place it with the back of the hand on the floor, long.
Not everyone has the hand lying [on the floor]. Extend it above the head.
With most people, you will see the arm is not straight and not lying. If it is straight, it is not
on the floor. If it is not straight, it is lying, but, of course, it cannot lengthen as necessary. So,
place it more or less straight on the floor, as it is . . . with the back of the hand on the floor.
[1. continued.]
Now, extend the left hand down and also place it on the back of the hand . . . on the
back of the hands. Now, in this position, push the right hand up to make it longer and the
left hand down to make it longer. Do this movement so the two hands distance
themselves one from the other. Try to do this some fifteen times without moving the
head.
The head [the face] continues to look at the ceiling. Do this movement many times. Pay
attention that both hands will be on the backs. Make the widest movement possible without
force. Continue doing this many times until [you] feel it is the limit. As always you will see
that it is not the limit. It is possible to make it even larger and clearer. Everything can be
made better.
la. And now, continue doing this movement, only now, place the right leg
standing. With the right leg, help make a greater difference [between the arms].
That means to push the floor with the right leg so it will push the spine. To the
extent that is possible, hold the head in place.
2. Now, place the left leg standing. Extend the left hand up and the right one down.
Both [are] on the back of the hand. The two backs [of the hands] are on the floor.
Continue doing the movement. Help with the [left] leg. Distance the hands one from the
other.
Do not move the head. Leave the head looking to the ceiling, to the front like this.
Help with the leg. Change the chest so the arms could move away from one another. The
hands will be able to move away, one from the other.
Pay attention to the head. Do not move the head. The head will stay in the middle of the
spine and the whole body will lie on the floor as before. Distance the hands one from the
other.
Lie comfortably straight. First, pay attention to where the head is. It will stay in the middle.
Stay with the head in the middle. Place the left leg standing. Make a movement with the left
leg so it assists and helps distance the hands one from the other. Listen so the head will stay
in the middle.
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3. Extend the left arm above the head. Bend both knees. Place them standing. Now,
cross the right leg over the left. Sink with both knees to the right and return to the
middle. Sink right and return to the middle.
Pay attention to what this does to the shoulder blades and what it does to the hand.
Leave the hand up, completely quiet and continue doing this movement . . . down and up,
down and up. Listen to how the pressure reduces when the legs go down and then increases
[as they come back up]. Pay attention to how it is.
3a. Change over the legs and continue doing the same movement. Sorry. Of
course, go down to the left with the legs.
Pay attention. This time the pressure on the shoulder blade increases and pushes the hand up
each time the legs go down. Pay attention. Do this movement many times slowly, slowly.
Pay attention to what it does to the shoulder blade, to how it is pushing the hand while tilting
the legs. [It pushes the hand] to lengthen it from the shoulder blade. At the same time, [it]
flattens the shoulder blade to the back.
Continue doing this movement and let the right shoulder blade lift. Let the right shoulder
blade lift and turn to the left so the [left] arm can lengthen. [The arm can lengthen] and the
palm of the hand can come to the floor. Do this many times and listen so the rolling will be
rolling the whole way, so it will not be abrupt. While coming onto the side, enable the left
hand to turn with the palm of the hand to the floor. When [you] come onto the [left] side —
with the head on the [left] hand, with the head on the arm — enable the left hand to turn so
the palm of the hand comes to the floor. And then, return to the back slowly, slowly. Come
with the head on the arm .. . with the head on the arm. The head will lie on the arm and the
hand will flatten and lengthen. Pay attention to how it lengthens in this position. It could also
lengthen in the same position when lying on the back. By the end of the lesson let us hope
that we succeed in doing this so it will be like that with everyone.
Leave this and pay attention. Rest for a moment.
Do not lower the hand. Stay with the left hand up there. Pay attention to how it lies on the
floor now, to whether it is different from before or from the beginning. [Lower the arm
slowly and rest.]
4. Extend the right arm up. Put the two feet standing. Cross the left leg over the
right. With the two legs, sink to the left.
Pay attention to how it pulls the arm and what it does to the shoulder blade.
4a. Change over the legs and sink with the knees to the right. Now, gradually arrive
where the head comes on the arm and the [right] hand turns with the palm of the hand to
the floor. Do not rush.
Listen especially to how the shoulder blade leans on the floor and to how the pressure pushes
it to a different place than where it usually lies.
Leave the arm without force. The shoulder blade [is] up, without any effort so it will be
passive. The floor and the weight of the body will change it however they succeed in doing it.
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5. Extend the left arm above the head. Put the two feet standing. Place the left leg
over the right. Sink with the knees to the left until the head can come onto the arm and
the hand turns. Stay in this position.
Now, take the right hand above the head and catch the left temple from above the
head. Then, lift the head from the floor many times.
Catch the left temple, from above the head. With delicate movements lift the head from the
floor.
Pay attention to the chest on the left side, in the middle of the chest, the soft part between the
hip. And then the chest will touch the floor clearly. Lift the head many times, each time
more clearly. Pay attention to whether it is not possible to lift it a lot higher without
additional force. Instead, distort and soften the chest so the ribs on the right side [move]
closer to the right hip. Then the head can lift better. Do not [do it] with powerful swings.
6. Return to the back. Once again, try to go down with the legs. Lower the legs once
again . . . with the right hand next to the body, downward. Turn. Go down with the legs
to the left.
Pay attention to whether the hand turns better, to whether it is easier than before. Pay
attention to whether the arm lengthens better.
6a. Now, lie on the back and see if the arm lies better, to whether the shoulder
blade lies better.
7. Extend the right arm above the head. Cross the right leg over the left. With the
two knees, go down to the right. Place the head on the arm. Turn the hand so the palm
goes to the floor. Now, with the left hand — catch the right temple and lift the head from
the floor many times.
Pay attention so the soft part on the right side [between the hip and the ribs] will touch the
floor. The soft part on the right will go down toward the floor. The ribs on the left side will
come closer to the hip. The chest will soften so it will be possible to lift the head higher. It
will be possible for the left elbow to go down, closer to the left hip. Soften the chest. Allow
the changes that are necessary to lift the head.
Pay attention to what this does to the arm, to the [right] arm and the shoulder blade. Make
soft movements, not abrupt [ones].
Organize the chest so the left elbow can come closer to the left hip, so the chest can soften
and distort, so the head could lift without a need for force in the left arm. Help with the
muscles on the left side. Lift the head and soften the neck.
Leave this and lie on the back. Rest for a minute.
8. Put the two legs standing. Extend the left arm above the head. Now, lift the right
leg in the air with the foot to the ceiling. With great slowness, with this leg, go down to
the left, in the direction of the floor. The right arm [is] down and the left arm [is] up, on
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the back of the hand. Do this movement. Go down. The left leg [is] standing. With a
straight [right] leg, make a movement of crossing so the right hip will lift.
The left leg is standing. The [left] knee is standing. Do the movement like this. Pay attention
to what it does to the arm, to what it does to the shoulder blade. Lift the right hip from the
floor so the leg could go down. Continue lifting it. The left leg is standing. The left knee is
standing. Do not put the left knee lying. Do not put the left leg lying. Do what [you] can
under these conditions. Do not lift the [whole] pelvis from the floor, only the right hip, only
the right hip joint. The left leg stands solidly on the floor.
8a. Now, cross the right leg over the left. With the two legs, go down to the left.
. . this time to the left. In this position — lift the left leg and try to straighten it.
Sorry. [Lift] the right leg and try to move it in the direction of the hand, in an arc . . .
slowly, many times. [TN: Dr. Feldenkrais made a mistake and immediately corrected himself. ]
Lie with the head on the floor . . . with the head on the floor . . . make an arc with the right
leg. With it, go up in the direction of the left hand . . . not powerfully, not fast, not very
straight. Leave the head on the floor. The head is on the floor. Do not lift the head toward
the arm. Leave the head on the floor and make a movement with the [right] leg. Lift it many
times slowly, slowly.
Pay attention to what this does to the left shoulder blade and what it does to the arm. The
movement is to the side, with the foot [going] in the direction of the head. It is not necessary
for it to be on the floor. It is possible to go over [your] neighbor's back.
Leave this and lie on the floor without moving the left arm.
Pay attention to how you lie on the floor. Pay attention if there is an improvement in the
shoulder blades.
9. Leave the [left] hand on the floor above the head like this. Put the two legs
standing. Cross the right leg over the left. With the knees — go down to the right. Now,
try to straighten the right leg. Move it in the direction of the head as before . . . many
times, slowly.
The right leg . . . the right leg . . . the one that is now closer to the floor . . . that is the right.
The left arm [is] above the head now. The right leg is the one that is now closer to the floor.
10. Extend the right arm above the head with the back of the hand to the floor. Bend
the knees. Cross the right leg over the left. Go down to the right, to the floor. Now, try
the movement with [the right leg]. That means the right [leg]. Lift it in the direction of
the right hand — straight up. Leave the head and the hand quietly on the floor.
10a. Now, place the right leg standing squarely on the floor. The right foot [is]
standing solidly on the floor. Lift the left leg in the air and move it over to the right
side. In this position — move it in an arc, in the direction of the head . . . in the
direction of the head, in an arc . . . in the direction of the head and return.
Go down to the right and lift the [left] leg in the direction of the head. Then, go back down
with the leg. Make an arc with the leg . . . not right and left, but [an arc]. Stay on the side,
with the leg on the side, close to the floor . . . not on the floor, but close to it. Make a
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movement with the [left] foot, with the whole foot so the foot draws an arc. [The foot] will
come closer to the head and then [come] down.
[Lie] on the side. Stay like this, on the side . . . with the right leg standing and the left leg
going up toward the head. The right leg goes to the head and comes down . . . the left leg .. .
the left leg. It is possible to go crazy when looking at what people are doing here. [TN: Dr.
Feldenkrais just mixed up his rights and lefts.]
11. Extend the right arm above the head. Place it so the back of the hand is on the
floor. Place the back of the left hand on the floor next to the body. Place the left leg
standing. Now, try to distance the two hands, the two palms, one from the other.
That means to go up higher, further with the right hand; and with the left hand, [to
go] closer to the leg [foot]. Do the movement and turn the head toward the right hand on
the floor. Lift the left hip from the floor with the help of the leg. Make the largest
distance between the two hands. Turn the head backward so the eyes could look at the
right hand.
The face will turn toward the right hand. Lift the left hip and lean on the left leg. Lift the left
hip from the floor. With the eyes, look up to the right hand. Lift the left hip from the floor
and lengthen the two arms. Distance them . . . the hands one from the other.
Make a movement as if [you were] stretching springs with your hands. Stretch the spring to
its fullest length. That means the left arm goes down lower and the right arm climbs up
higher.
11a. Continue doing this and turn the face to the opposite direction. That means
the same movement with the hands and the legs. [This time] the face turns to the left
with each movement.
The backs of the hands [are] on the floor. The back of the left hand [is] on the floor. Turn the
face to the left with each movement and look at the left hand which is below.
1 lb. Now, look once at the left hand and once at the right hand.
12. And now, place the right foot standing. Extend the left arm above the head with
the back of the hand to the floor. The back of the right hand [is] near the body. Do the
same thing to the other side.
This means to distance the two hands one from the other, as if [you] were stretching a spring
between the two hands. This means it is necessary to lengthen the right arm down toward the
leg and the left arm up.
12a. Now, with the eyes — look once at the right hand and once at the left hand.
13. Now, place the two hands with the palms on the floor. The right hand [is] above
the head and the left hand [is] below. Pay attention to the right hand. Press it to the floor
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so the right thumb will turn toward [your] neighbor on the right. The left hand [is] down.
Place the left foot standing on the floor.
Do the same thing. Distance the hands one from the other. Turn the head once
toward the right hand and once toward the left hand.
Pay attention. Of course, with each turn, the right hand climbs up, up more than before. The
arm [is] up, in a continuation of the body. Distance the two hands one from the other.
14. Now, extend the left arm above the head with the palm to the floor. The right hand
[is] down. The right foot is standing on the floor. Now, distance the two hands. Look
once at one hand and once at the other hand.
15. Leave this. Put the two feet standing and extend the two arms above the head. Lift
the pelvis from the floor.
Pay attention to how the arms are lying on the backs of the hands now. Pay attention to how
the arms lie on the floor. That is how they should be lying while lowering the pelvis slowly,
slowly.
15a. Pay attention. Slowly try to lower the pelvis. Slowly go down. Lift the pelvis
until the arms lie with their whole length clearly on the floor. Then, slowly lower the
pelvis to the floor.
Pay attention so there will not be any force in the arms, not in the arms, not in the hands, and
not in the elbows. They will lie simply. The hands should be spread at least shoulder width.
The elbows should lie on the floor. Spread the arms.
Lift the pelvis and pay attention to how they [the arms] lie when the pelvis is lifted high up.
Slowly lower the pelvis and stay with the arms in this position.
Please come up to standing. Walk and pay attention to the feeling in the shoulders. Lift
the arms and see how they are different from usual.
(End of lesson)
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#241: Getting to know the hip joints
ATM Lesson #241: Getting to know the hip joints

1. Please sit. Spread the legs completely and sit. Pay attention to whether it is
possible to strain1 the back muscles so that [you] form an arch in the back, behind.
Continue trying.
Pay attention to whether the backs of the knees are on the floor. That means the legs truly are
straight. [See] if it is possible to make an arch in the back and, like this, sit straight without
[leaning on] the hands behind. The arms [are] simple. It is difficult.
la. Now, completely attach the legs, completely together. In this position, try to
make an arch in the back. Attach the legs together, completely. Like this, pay
attention to arch like before. See if it is possible to remain sitting [while doing] this.
The great majority leans the whole body backward while doing this.
Place the backs of the knees on the floor. You see, it is not so easy. Now we will try to
improve this situation in the hip joints so it will be possible to sit.
2. So, lie on the back. Place the two legs standing, spread. Like this, try to strain
[contract] the back muscles so the abdomen will protrude outward. [You] will notice that
[the area] behind the belt [the lumbar spine] is lifting from the floor. That means a small
mouse could go through underneath the belt. Make movements like this many times.
Lift. Protrude the belly and strain the back muscles so it is possible to notice if the lumbar
vertebrae lift from the floor . . . many times.
2a. Now, pay attention. This will be difficult to do and many will not succeed in
the first moments. With the two hands get hold of the right knee, with the two hands
below the kneecap. Catch the right knee with the two hands. Now, try slowly,
completely quietly; try slowly to contract the back like a minute ago. Protrude the
abdomen like a minute ago.
That means doing the same movement of lifting the lower back from the floor. Lift the lower
back from the floor. Protrude the abdomen. Strain the back muscles [as you did] a minute
ago. If [you] pay attention, you will see that the knee moves away from the belly as [you] do
this. The knee moves away from the abdomen. Everyone has the feeling that it has to be like
this, that it cannot be different.
2b. Now, slowly try to make a movement in the knee . . . the smallest possible, but
move so that [the knee] moves in the opposite direction [of what you expect]. That
means while straining the back and protruding the belly [in the] opposite direction
. . . [incomplete sentence]. While the lower back is lifting from the floor, the knee
moves at the same time toward the body. That means to make two opposing
movements slowly and without force.
1
In this context Dr. Feldenkrais uses strain to mean "to exert or contract muscles powerfully." The word
lacks any negative connotation.
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The essence is that from the beginning there will be the start of this movement. That means
the lower back lifts from the floor and, at the same time, you make a clear movement of the
knee toward the body. Do it slowly, without force. Try. It is more difficult than it seems at
the first moment. Slowly organize so it will be possible to make these two opposing
movements many times. Then, after doing this many times, all of a sudden you will see or
feel a special freedom in the hip joint that enables [you] to do it much better. Continue many
times.
2c. Try once again. Let the knee move wherever it wants, only contract the lower
back as we did before . . . clearly. Protrude [arch] the lower back and let the knee
move away from the body so [you] could notice if [you] truly are straining the lower
back.
In addition to this, what other places in the back [do you] feel [have] a different contact with
the floor?
2d. Leave it for a moment. Spread the legs and sit as before. Protrude the
abdomen and arch the back.
Pay attention if there is a difference in the right knee, if the back of the right knee is much
closer to the floor than the left knee, and if there is the possibility of straining the back on the
right side slightly more than on the left.
3. Bend the two knees. Return to protruding the abdomen. Watch so [you] can notice
clearly how [you] are lifting the lower back from the floor. The vertebrae, the lumbar
vertebrae - they lift from the floor. Protrude the belly.
Listen so the lumbar vertebrae - below the belt, in the place where there is a belt - listen so an
opening is formed in the lumbar vertebrae below the belt, in the place where there is a belt, so
a mouse could pass there.
3a. Now, interlace the fingers. Do the non-habitual interlacing of the fingers. Get
hold of the left knee. Catch the left knee. Many times, with light movements, try to
move the knee toward the belly while making a push with the abdomen and lift the
lower back from the floor.
First of all, there must be a clear movement in the lower back. It needs to lift from the floor.
Otherwise, nothing will come out of this because pushing the leg also pushes the lower back
to the floor. If [you] do not pay attention, it will continue pushing the lower back to the floor
and nothing will happen in the hip from making this movement. Only if changes occur in the
[habitual] movement of the muscles in the hip joint will something [happen] that enables this
movement. Listen so initially the movement can be done passively, with the help of the
hands. Afterward, it will be possible to notice that [you can actively] bring the knee toward
the abdomen while arching the back.
Many do [these movements] one after the other. First [they make a movement] in the lower
back and afterward in the knee. That has no value. It should be exactly together. That means
one movement. It does not matter how much time [you] give it or how slowly [you] do this as
long as it begins to act in this direction and begins to move. Once it starts moving it will be
possible to do it more strongly and faster, but now it is necessary to go slowly. It is possible.
When I look, with many, I see that they do movements one after the other and don't try to
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understand what they are told. For them, it is more important to do movements quickly and
succeed than it is to improve. This [improvement] is possible for a body only if this is done
quietly and slowly, slowly.
Please leave this [and rest].
4. Hold the leg like this again. Make only the movement of the lower back. Lift the
lower back. Pay attention if the knee continues to move away from the body.
4a. And now, again bring the knee closer to the body, at the same time [as the
lower back arches]. Instead of the knee moving away, bring it closer. While making
the movement of the lower back — bring the knee closer instead of moving it away.
Listen so you do this slowly, slowly until it starts moving. When [you try to] succeed with
something, it shifts the attention. Then [you] continue making the movement that inhibits the
knee [moving] closer to the stomach while straining the lower back; and that is a waste of
work.
Try to do the opposite [of the habitual]. First, make a small movement with the knee, a tiny
movement. Bring the knee closer [to the abdomen]. See, at the same time, if it is possible to
strain the back muscles and protrude the abdomen while bringing the knee closer.
While bringing the knee closer you clearly will notice a muscular strain in the back, below, in
the pelvis. Bring the knee closer, a tiny movement. If [you] make a large movement, nothing
will come of it. First, it is necessary to organize oneself so the muscles are able to make this
opposing movement. Anyone who thinks that he can achieve this with willpower is saying
ahead of time that he will succeed
Leave this. Extend the legs. [Rest.]
Pay attention if the back of the left knee is lying differently than before and if [you] feel
something different in the left hip than before.
5. Now, maintain the right leg long. Bend only the left [leg]. [With] the opposite
interlacing, catch the lower leg from below [the kneecap]. Lift the lower back from the
floor. Protrude the lower back [forward]. Make a [large enough] strain in the lower back
so it will be possible to notice if [you] are making a space under the belt2 that a mouse
could pass through.
5a. Now, gradually begin making a tiny movement with the hands. Pull the knee
to the body while making this push in the back. Then, it will be possible to notice
that [you] feel [yourself] making a movement of opposition inside the hip joint
instead of the habitual.
5b. Leave the lower back for a moment and pull the knee toward the body. Make
a small movement.
5c. Now, while pulling, while bringing the knee closer, strain the back so the
lower back will lift from the floor. Strain the back so the lower back will lift in
opposition to the movement of the knee.
2
Dr. Feldenkrais uses the word for "belt" to refer to the lower back.
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Extend the legs and pay attention to what [you] feel in the left hip joint and behind the
left knee.
6. Sit for a moment and spread the legs. Spread the legs a lot. Pay attention if the
legs now straighten better while protruding the belly. Protrude the belly and make an
arch in the back.
Pay attention to whether the legs, the backs of the knees, are closer to the floor than before.
Listen and pay attention while protruding the abdomen so that you truly make a great effort in
the back, behind. The knees try to bend [if you] truly make an arch. That means it truly is an
opposing movement. It is an opposing movement because of habit.
7. Put the two legs standing. Place the right ankle on the left knee so the sole [of the
foot] will be completely off to the side. Put both hands, with the palms, on the [right]
lower leg. The right hand [is] below the kneecap and the left hand [is] near the ankle.
That means [you] are holding the hands approximately shoulder width apart, simply,
straight. . . with the two palms, simply, straight. . . with the two palms shoulder width.
Place the palms like this on the lower leg.
In this position, protrude the belly. Protrude [arch] the lower back as before.
Make a strong effort in the back [forming] a large arch in the back so that it will be
possible to notice if the waist lifts so a mouse could go underneath the belt.
7a. Now, with tiny, slow movements, pull the leg toward the body . . . while doing
the movement of lifting the arch [the lower back] . . . slow movements. Organize
[yourself] so it will be possible to do the two opposing movements simultaneously.
That means it is necessary to make light movements. Listen so it will be one movement.
That means that the movement of the leg coming closer [to the chest] does not come before or
after the effort in the back. Rather it is as if it is possible to bring the leg closer without the
help of the hands. That means [moving] with the abdominal muscles and the muscles of the
legs.
Slowly, truly, do the passive movement. Begin helping with the leg itself so it [the leg] could
make the movement of approaching the abdomen while the back makes a large arch. Pay
attention. Many will find that they pull only with the right hand. [They] make the movement
only near the knee and the right ankle does not participate in the movement.
The size is not important. Do a small movement, but try to pull the two together. [Do]
enough so there will be a symbol of the movement. With many, I can see that it did not move
at all and now it is beginning to move. That means there is a huge improvement. Clearly
make an arch in the back now. Arch the back clearly and, at the same time, pull the leg. Now
listen. Pull the leg and make an effort in the back at the same time. There is a slight
difference in the way of mobilizing [the muscles] when thinking about it like this or [like]
that.
7b. Take the knee simply. Lower it and catch it with the two hands as before . . .
with the two hands as before. Try to do the earlier movement. That means to
approach the knee [to the abdomen] and protrude the abdomen.
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Pay attention to the huge difference from the beginning of the lesson until now. Pay attention
to what happened there, in the hip joint. Of course, there are those for whom nothing
happened. I can see it from here that they continue to strain the abdomen and do not lift the
lower back. They completely do not notice what the issue is.
Leave this and extend the legs.

Pay attention to whether there is additional change in the right hip joint and the way the right
leg lies.
8. Sit and return to spreading the legs. Place them [lying on the floor]. Try to make
an arch in the back. Pay attention if [you] feel any additional difference between the
right leg and the left.
Of course, this time both of them are closer [to the floor]. The backs of both knees are closer
[to the floor]. The backs, the backs of both knees are closer to the floor; and there still is an
additional straightening in the right [knee].
Return to the back and rest for a moment.
9. [Remain on the back.] Place the two legs standing. Place the left ankle on the right
knee. From above, with the two hands get hold . . . with the left hand below the kneecap
and the right hand next to the ankle. Now, with light movements, lift the lower back
from the floor. Make a clear movement. Notice that [you] are making an equal effort on
both sides so the whole waist lifts.
9a. Now, gradually, with small movements, begin moving the lower leg and bring
it closer to the body . . . at the same time. That means in one movement. Try a small
passive movement until it will be possible to start helping with the leg itself.
You see, when returning missing movements to the body, [movements that actually] are
embedded in it from the beginning, [the progress or learning] is much faster than what is
possible to think. A joint, which in the beginning feels like a piece of metal that is impossible
to move, all of a sudden has an ease that can be felt. Do not do [the movement] with force.
Make light movements.
Watch so the right hand also participates. That means the whole lower leg comes closer and
the movement in the hip will be such that it enables the lower leg to come closer when
parallel to the chest.
9b. Continue pulling the lower leg to the chest like this. Now, do the movement of
the back with the pulling [of the leg, together].
As we clarified earlier, there is a difference in mobilization whether [you] think of this first or
that first. It is necessary to be able to make a slight mistake in either direction for it to be
exactly simultaneous. Only then is it possible to do it exactly simultaneously.
Pull and notice that [you] are straining the back. In this position one side has to contract more
than the other. And, that can be felt in the back, in the hips behind the pelvis. Feel the back
muscles on the side of the bent leg that is pulled — feel if there [is] an additional effort that is
greater than the other side.
Continue doing it exactly together, the two things exactly together. Slowly pay attention to
whether it becomes possible to move the leg actively toward the body in addition to helping
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with the hands. [See] if it is possible to do something with the leg muscles in order to pull it
[the leg] toward the body while making an arch in the lower back.
9c. Now, as in the beginning, take the knee with the two hands [and arch the
back]. Try to see if it is possible to do this simultaneously. See if [you] feel a
greater ease
First of all, pay attention to the size of the movement now, to the size of the movement of the
knee. In the beginning it was hard to notice if it moved at all.
Pay attention to how the legs are lying on the floor, to what [you] feel on the left side of the
pelvis in the hip joint and behind the knee.
10. Return to sitting. Spread the legs. Sit. Pay attention if is better than at the
beginning. Now, lift the two arms in the air, in front. Look at them. Bend the knees.
Bend them as much as necessary [for comfort] and make an arch in the back. Do this
many times with the knees bent.
Arch the back. Do not take the body backward. Do not take the arms backward. On the
contrary, [take] them forward, forward, high up, in front of the eyes, forty-five degrees to the
body. Arch the body.
10a. Now, arch the back without the hands [in the air]. With the right hand, take
the right side of the pants or something. Like this, sit and make an arch in the back.
Take the fabric of the right pant leg or something else and help the leg lift a bit off
the floor. Push the heel in order to straighten it [the leg].
Pay attention that there is an arch in the back. It is not important how much. Make a small
movement of lifting the right leg with the help of the hand. [At the same time] with the heel,
push forward — not with the foot, with the heel. Push the heel. Pay attention so there will be
an arch in the back while doing this. Make an arch and lift the leg. Catch the sock or catch
[whatever] you w a n t . . . the pants. Help with the right hand. With a lifted leg, push the heel.
Whoever wants to tear a muscle can do an abrupt, powerful movement. Everyone else can
make a delicate, fine movement.
10b. Now, do the same thing with the left side. First, make an arch in the back.
While making the arch in the back, help the left leg straighten with the heel forward.
Each one helps [himself or herself] in a way that is comfortable. Hold the pants somehow and
lift the leg a bit. Then, push it [the heel] a bit. While pushing listen so there is a large arch in
the back, so it will be made at the same time.
Leave this and sit.
Pay attention if there is an additional improvement.
Now, get up to standing. Pay attention to what feeling there is in standing and walking.
(End of lesson)
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#242: Turning on a side axis
ATM Lesson #242: Turning on a side axis

[Please refer to ATM Lesson #236 Rotation on an axis for a lesson with a similar theme.]
[Please refer to ATM Lesson #243 Walking for a continuation of this lesson.]
1. Please stand. Stand with [the legs] slightly spread. Lift the two hands to the
ceiling, spread lightly. Now, in this position, turn the pelvis right and left, with the whole
back . . . the whole back, right and left.
Pay attention so the pelvis will move right and left, with the whole back. The two shoulders
and the arms stay in place. Turn the back in its place. This turns the whole body around the
spine. The spine stays in the middle like an axis and [you] turn the whole back. Pay
attention. Turn the pelvis.
la. Now, stay with the arms and face to the front. Stay like this, with the arms
and face to the front. Now, turn only the pelvis. Pay attention that the arms, head,
and shoulders do not move.
[Move] only the pelvis. Turn [it] right and left. Pay attention that the hands, arms, and
shoulders stay frozen in the air.
lb. N o w , do the movement only to the right. [TN: Dr. Feldenkrais made a mistake. He
means to do the movement to the left.] That means to take the left hip backward. Do this
ten times . . . the left hip backward, only the left hip backward . . . many times. Pay
attention so the left lower side of the chest will move backward with the hip. Do this
many times.
lc. Now, do the same thing with the right hip.
Pay attention to the difference. Pay attention. Strain1 the abdominal muscles so the lower
part of the chest will move with the right hip. For a few times, try only to strain the
abdominal muscles so the lower back, behind, will move backward, so the waist, behind [will
round backward]. Many times . . . do this many times, about ten times.
Now leave this and walk a bit.
2. Return to standing and raise the arms as a minute ago. Now, turn the pelvis to the
left. That means to take the left hip backward . . . the left hip backward, many times.
2a. Now, take only the head to the left together with the hip . . . the head with the
hip. Pay attention so the arms will stay in place.
Notice if [you] feel a line behind, that you truly take the chest and lower ribs to the left also
. . . the head and the hip also.
1
In this context Dr. Feldenkrais uses strain to mean "to exert or contract muscles powerfully." The word
lacks any negative connotation.
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2b. Now continue like this, but now [move] the head to the right. Do the same
thing, only now [take] the head to the right. Many times — the head to the right and
the left hip backward.
2c. Now, [move] the head once to the right and once to the left. The [left] hip
does the same thing; just look once to the right and once to the left. Organize so the
movement will be very light in both directions.
Lower the arms for a moment and walk a bit.
3. Return to standing. Lift the arms. Lift the arms and do the same thing to the other
side. That means the right hip [goes] backward.
Listen to the lower part of the chest. That means to listen to the work of the abdominal
muscles.
3a. Now, once move the head together with the hip and once in the opposite
direction of the hip.

4. Return to standing. Lift the arms. Now, try the following. Take the two shoulders
— the right shoulder backward and the left forward . . . the right shoulder backward,
many times. Leave the head and everything else in place.
[Move] only the shoulders. Leave the pelvis in place. [Move] only the shoulders — the right
shoulder backward and the left shoulder forward. Turn the chest and continue doing this.
4a. Now, take the head to the left while doing this. [Move] the head to the left.
The head stays in place [straight, not tilted]. The shoulders are at the same height.
Now, the eyes look to the horizon. Take the eyes to the left, together with the head.
4b. Now continue like . . . continue doing this and take the left hip backward.
Take the left [hip] backward, together with the head . . . with the right shoulder
backward and the left shoulder forward.
The same movement as before — the shoulders, the shoulders . . . the right shoulder backward
and the left shoulder forward. The head [goes] to the left and the hip goes together with the
head. Especially the chest... feel like .. . [inaudible section on the original tape] . . . not feel
like sensation. Pay attention that the [left] lower ribs move backward. In other words, it is
necessary for the head to move high up.
4c. Pay attention once again. Once again, try the shoulders only . . . the right
shoulder backward and the left one forward.
4d. Now, try it without the head, only the left hip backward . . . at the same time
[as the shoulders]. Do not reduce the [size] of the movement of the shoulders. Do
not change it.
Do not change the movement of the shoulders. Make a small movement in the pelvis so it
will be possible to control [what you do]. Each time [you] make a large movement it
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becomes obvious that it is impossible. [The movement] can become larger after the different
parts organize [themselves] so they understand what is wanted or are able to know what is
wanted from them.
The left hip [moves] backward while turning the shoulders.
4e. Now, continue with the hip and the shoulders . . . the same way, only now take
the head to the left. That means the head [goes] with the hip.
4f. Now do exactly the same thing, only now just take the head to the right. That
means from the middle. [You] take the left hip backward and the shoulders as before
with the head [moving] to the right... only to the right.
4g. Now, continue with the movement of the shoulders and pelvis. Only with the
head — move once here and once there [once right and once left]. The same thing
with the shoulders and lower back, only [the head] moves once here and once there.
5. Return to lifting the arms into the air. Now, of course, do the symmetrical
movement. That means to take the shoulders so the [left shoulder] will move backward
and the right will move forward. Only the shoulder girdle moves without the head,
without anything . . . many times, with a light spreading of the legs.
5a. Continue with this movement and take the right hip backward, the right hip.
5b. Stay just for a moment and do only the movement of the right hip [going]
backward, without the shoulders . . . the right hip.
Listen to the chest, the middle of the spine. Do only this.
5c. Now, continue with the shoulders as before. That means to clearly move the
shoulder girdle relative to the hip.
5d. Now the head — once with the hip and once opposite . . .
Leave this for a moment and stand with the arms up. Try now to do the movement that
we did in the beginning. That means to turn the pelvis right and left, with the shoulders,
with the head, with everything.
Pay attention if it is different than before . . . shoulders, pelvis. Clearly make the movement
with the pelvis . . . the pelvis to the right, the pelvis to the left.
Pay attention to the amount of movement now in the shoulders, in the head, and in the chest.
With many you can see that the difference is huge. Do you see how much you added, maybe
sixty to eighty degrees. Do you feel a larger or lighter movement?
Please lie on the floor and rest for a moment.
Lying like this, pay attention to what [you] feel is different from the usual. Which parts of the
back, and especially the chest, touch differently than before? Of course, [you] feel the lower
part of the chest and the upper part of the pelvis especially.
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6. Please come up to standing. Get up to standing and stand on the right leg only.
The left leg is on the tips of the toes, behind, and the right arm is up, simply. Lower the
arm and, at that first moment, pay attention. Lower the arm and pay attention to what
happens to the body.
Then, return the arm with the second leg in place and listen. [TN: Change the standing
leg-]
If you look at someone doing this while standing, you will see what happens at the exact
moment he raises the arm. It always turns out that this [action] brings the head higher up and
the pelvis, spine, and hips backwards. The head moves in front of the body. In other words,
it makes standing as it should always be. This is clear standing. Try to do this a few times.
Listen to how much you move the head forward relative to the usual [way] of standing,
relative to the standing leg on the floor.
6a. Stand simply. Stand simply and try only to take a leg backward.
Already you can see the pelvis moving forward. The head immediately comes forward if
[you] lift the arm. Lean on the back leg a little bit. [Then the pelvis and head can come]
forward the largest amount possible.
In addition to this, what is important is that, when looking from the side, you can see a
particular place — the place where the spine and vertebrae support the head. At that place,
the shoulder, the head, and the ankle — all are in one straight line. If they are not like this,
the body is not standing. The skeleton is not standing. That means the muscles need to do
something. Only this position is standing and that is what we would like to acquire. In
movements [from this standing posture] you will see that the body moves with incredible
lightness. In addition to lightness, it has a [specific] quality. [A quality where] neither
breathing nor the body are necessary to correct the standing the moment weight shifts over the
leg. It simply stands. This is what is important for us to achieve — that standing while
walking will always be over one leg. Okay, let us try.
6b. Please lift the right arm and lift up onto the tips of the toes of the left leg. In
this position, turn the body with the left hip. Turn it back and forth.
No, only the hip . . .
Try for a moment. First of all, the whole body . . . try to turn everything together except for
the axis. The axis should stay in place. Make the largest possible movement that [you] can
. . . with the hip to the left . . . with the left shoulder, but with the right shoulder in place.
Turn the whole body around the standing axis. Try it many times. Turn the left hip, with the
shoulders, with the body.
Lean. Do not turn the toes. The toes stand as they stand. Turn under these conditions —
with the left hip, with the left leg. Turn the whole body right and left as much as possible.
Only now the right side stays in place.
The right arm is in place. To the extent that it will improve, the right arm will stay fixed, as if
it is tied up to the ceiling. Do not try to hold it; just pay attention to whether you move it. We
will find what causes it [the arm] to move. Why is it moving even though [you] do not want it
to?
Do not turn the toes. [Turn] the body. The toes stay in place. They stay in one place, as they
were . . . the toes of both legs. Turn the pelvis, the shoulder, and the chest around this axis.
Just pay attention so the right arm will stay standing to the extent that [you are able to] notice
it.
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Leave this and walk around.

7. Return to standing. Do exactly the same thing. That means to place the left leg
backward as a minute ago. The right arm [is] up . . . the right arm up. Now, pay
attention. Take the left shoulder forward to the extent that [you] can.
No, the left shoulder [is] forward, not the right shoulder backward. Take the left shoulder
forward. Pay attention to what [you] are doing with the chest. The left shoulder forward,
with the chest, with everything . . . turn the chest. The left shoulder [goes] forward.
7a. Lower the right arm and lift the left. Try to turn the body, with the left leg,
around the right axis. That means the left arm moves backward and forward . . .
backward with the left arm, with the left shoulder. [You] turn around the right axis
as before.
Pay attention. Turn the pelvis, with the left leg, with the whole body forward, with the
shoulder forward, with the left shoulder forward. Of course, the eyes are to the horizon, not
on the floor.
7b. Now, lift the two arms to the same position. Lift the two arms and take the
chest, along with the shoulders, forward . . . once on the right side and once on the
left side.
Pay attention to where [you] feel an effort when doing [turning] the left side.
Walk around a bit.
8. Return to standing. Place the right leg backward, the right foot backward. The left
arm [is] high up, in front. Turn the whole back with the help of the right leg. [Turn the
back] forward and backward. Listen so the axis stays in place to the extent that is
possible. Also make a movement in the shoulders, in the pelvis, and in the head . . . the
whole way, if possible.
Listen so it will move as one lump — all of it, except [the head]. If the eyes want, the head is
free to do more. Pay attention to how with the great majority . . . look what happens when
they are free to turn like this. Immediately [the majority] breaks the back backward and
places it like this. [TN: Dr. Feldenkrais is demonstrating the mistake.] That means the whole
standing is spoiled. That is why now I demand the other arm [be raised] when you stand like
this. Then, this immediately changes. [You] have to let the spine stand. As long as the spine
is without unnecessary efforts and the chest can breathe, the movement can be free. Then, it
is no longer necessary to hold the balance, for that [holding for balance] cannot be called
"standing." It is called making an effort to stand or not knowing how to stand. Pay attention.
Try to do this.
[TN: Dr. Feldenkrais is demonstrating to the class the movement he is searching for.] Pay
attention. Try to take the right shoulder forward . . . the right shoulder along with the chest
forward. Listen. In all these movements, the more you let the head [shift] relative to the chest
— to go not like this, not like this, but like that. Look at me .. . rather forward and high up ..
. only then it [you] will stand easily. If you allow it, [you] will see that the body tends to do
this. It feels that here is the comfortable place and that all the other things are unnecessary
efforts.
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8a. Now, take the right arm up. Try to move forward like this. Turn the body,
with the right arm, forward on the left axis . . . only the right arm. The left arm can
be down.
Pay attention. Let the head be carried high, in front of the body, at the highest, most forward
place . . . at the highest place without any effort in the muscles of the neck. That means
without lifting the chin.
8b. Now, extend the two arms forward. Like this, turn the shoulders right and
left, with the head forward, with the head forward.
Leave this. Walk a bit. Pay attention to what [you] feel while walking now. Pay
attention to how the walking is.
9. Now, return to place. Stand [with the legs] lightly spread. Lift the two arms.
Now, try that which we did in the beginning. That means to turn the whole back right
and left.
Pay attention if there is additional movement, also in the pelvis. Pay attention if turning
became even better. Now, it is possible to think that this is the limit [of what one can do]. It
is not.
9a. Now, try to stand with the legs widespread, a big spread. Lift the two arms
and do the same thing. Pay attention. Pull the abdomen in and do this with a wide
stance.
Pay attention to what [you] feel in the pelvis, in the hip joints. Turn the pelvis clearly . . .
backward and forward . . . [right and left — TN: Dr. Feldenkrais may have made a mistake
here if it is to be the same as the instructions before.]].
9b. Now, extend only the right arm above the head and turn the whole body
around the axis of the right arm. Of course, not the right leg . . . the right arm. The
right hip and right shoulder [stay] in place. Only the left side moves.
The [right] arm is lifted. The lifted arm always fixes the axis of standing. Turn the left hip,
the back, the chest, the head, and everything together. Pay attention that the right arm and the
right shoulder stay in place. The right arm fixes or decides the axis of standing. The right
arm does not move. The right shoulder does not move. The right hip does not move. The
right hip joint does not move.
9c. Now, do the same thing on the left side.
Leave this and walk.
10. Now, in standing — try to stand with the two legs together. Turn the right heel
with the right hip joint as we did in a previous lesson on this subject.2 Turn
everything to the side. Transfer the weight of the body onto it. When transferring
[weight] — move so it will not be necessary to touch [the floor] for support again
the moment [you] transfer the leg to place. That means [you] arrive and stay in
place.
2
. There is not a clear reference for the lesson Dr. Feldenkrais is describing.
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10a. It is possible to lift the arm if [you] desire it, if [you] can. [You can] do it with
the arm, without the arm, but all the time the same.
Listen, this needs to be learned. With the great majority, it does not work. The great majority
stands so they arrive and [actually] they are standing, holding, and correcting the legs. Do it
as we describe. The size is not important. In order to do this, you will see that it is necessary
to take the head forward and up. If the head is forward and up . . . that means if [you] do not
make unnecessary efforts in the neck . . . then when [you] do this movement, the moment you
come onto a leg, the other leg remains free for you to do whatever [you] want. . . what you
want and however you want. Then, maybe it will stop being a problem. You see, it stands.
Try to do this slowly.
Of course, with [this movement you] see the great majority cheat and lie to themselves. That
means they do something so they stand beautifully or hold their breath. That is not what we
want. If [you] pay attention it will be soft. If [you] listen to the talking, you cannot feel
whether I stand on one leg or two legs. Yes, I do it, or no, I do not. Please do this.
Pay attention. Turn the heel [outward], to the side, as it was done in a previous lesson.
Transfer the hip over the heel. The head [is] soft, forward and up. The moment it stands, the
other leg is not necessary for standing. [It is not] necessary to lean on it.
10b. Now, at the moment [you] begin noticing that it is possible to do this, try it
with the other leg. Do not only bend it, but also lift it and transfer it over to the side
. . . to the back and to the side.
[Transfer] to wherever you want but only if breathing is like this moment when I am
speaking. That means [you] will not notice anything. It is better to fall each time and correct
than to continue straining.
We said, "Only on the right leg." Turn the body backward on the right axis. [You] can arrive
at the ability to remain standing on the right leg without movement only if [you] listen not to
push the leg backward at the right knee. Even though it is possible — [do not push] the right
knee backward. The easiest is when this leg is free. When the leg is free, it is easy to do this.
Afterward, it is possible to straighten [the knee], but first, have the [knee] be soft.
10c. Leave this. Try on the other side a few times.

lOd. Now, try with both arms [lifted].
Once again, pay attention. Pay attention to the situation here, to whether there is a strain here.
No matter what [you] say, the arms may be strained or the breathing strained. It should be
completely soft. That means it should be a beginning of bending forward. The tail and the
head move in one direction. Behind, the line of the back [is] straight.
Under these conditions lift the two arms and try lightly, without force, to make a large
movement in the shoulders. Go over [to stand] on this leg and then [make] a big movement in
that one so [you] can stand on the other. If you pay attention . . . if you pay attention to this
you will see that the leg is not strained. It is important that you see . . . that [you] are not
trying to hold the floor with the toes. That is not okay. That is not in order. The leg should
stand in such a way that it does not need to make any efforts to maintain balance.
Listen to this. Do not straighten the knees, just make a large turn. Always go over onto the
other leg. Turn the heel. Pay attention to one of the important things. It should not be that
[you] stand on this leg, move over to the other leg, and then find balance. But rather, it is fine
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as long as either, "No, this leg does not touch or yes, it touches." However, initially, the
moment I put it standing, the body moves to this side. [TN: The body clearly moves to stand
on the leg the moment it touches.] Do not take care of the two legs [at the same time]. As
long as you hesitate to stand with the leg in the air — no to stand or yes to stand with the leg
— [incomplete sentence]. The moment I stand, it stands and is finished.
Please walk a bit and see how it is.

(End of lesson)
Editor's note: Please refer to ATM Lesson #243 Walking for a continuation of this lesson.
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#243: Walking
ATM Lesson #243: Walking

Translator's and editor's note: This lesson is a continuation of ATM Lesson # 242 Turning on a side
axis. Dr. Feldenkrais makes many referrals to "this and that." Constantly defining "this and that" with
explanatory comments would destroy the flow of the lesson's language. Before you begin we suggest you
refer to the previous lesson. In Walking you will continue to refine the ability to stand, balance, and turn
around an axis. By its end you turn around yourself and the back leg.
1. Please stand on the legs. Please stand on the legs and put the feet together. That
means the toes also, everything. Join everything together. Pay attention. This pole [the
axis on which you stand] with the two arms together is strong enough to hold five people,
not just one but five. So, for standing it is not necessary. So, spread the legs a bit, a tiny
b i t . . . so inside, everything will stay as usual.
Now, try the following. Soften the right knee and lift the right heel from the floor.
Do this movement many times slowly, slowly.
Pay attention. Stand on the left [leg] the whole time so the right leg is not necessary [for
standing] at all. [You] can bend it, straighten it, lift it in the heel, and go down. Pay attention.
Stand the whole time on the left leg, not on the right. Do the movement with the right leg in a
way completely unrelated to standing. [You] stand on the left leg only the whole time. Do
this movement many times until the right leg feels completely like a rope, hanging without
any relation to standing. Do not rush. Do not rush. Pay attention. Do not lean completely,
neither on the toes or on anything else. Bend the right foot so it will be freer and freer without
any relationship to the weight that in its entirety [goes] through the left leg when standing.
Pay attention so the feet will be completely parallel, not more or less parallel. Inside [the feet]
there will be two parallel lines. Continue doing this. There should not be any pelvic
movement. If the right leg is free and [you] are standing on the left there isn't any need to do
any movement in the pelvis. It stands without any movement. The whole movement is in the
leg and not in the pelvis. [It is] in the hip joint. Those who do the movement with the pelvis
do not feel that they stand on the right leg and so that moves it [the pelvis].
Listen to the arms and the breath. Lift the right heel well. That means to soften the knee.
[Bend the knee.]. Lean on the tip of the toes. That means to let the toes bend while lifting
this [the right h e e l ] . . . without force. [You] will not feel any weight on the right leg.
Walk a bit.
Pay attention if [you] feel something different between the right and left leg.
2. Return to standing. Place the two legs [feet]1 standing completely parallel with a
very light, tiny spread . . . spread fifteen centimeters, not more. Hang the arms simply.
Now, do the same thing with the left leg.
1
[TN: Hebrew has different words for hand, arm, and forearm and for foot, shin, calf, and thigh.
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#243: Walking
That means to bend the knee and soften the whole leg so the left heel could lift from the floor
and the toes could bend. The movement will become more and comfortable until it will be a
very light movement. Do not rush. Do not rush. Make discreet movements very slowly,
slowly. [We are] trying to change life habits. If [you] do the [movement] quickly [you] will
continue doing the same as [you] have been doing [your] whole life. It will not change if
[you] go fast.
Slowly, slowly . . . bend the toes. The toes stay on the floor. Do this many times until [you]
feel the leg completely hanging and not interfering with the breath. This movement will not
change the finer [details] of breathing.
2a. Now, do this once with the right leg and once with the left, but even slower.
Do [this] so slowly that it will be possible to notice if [you] are not interfering with
the breath in any way as [you] do this.
Do not lift one leg. [Do not lift] one heel from the floor before standing on the other. Make a
light movement, also in the ankle. The leg that [you are] softening should be hanging and
doing nothing, only hanging bent. That means its knee moves a bit forward and, through this,
lifts the heel slightly . . . but not with force. Do not do [this movement] with the intention of
leaning on the tips on the toes of this leg. [You] only lift the heel and soften [the knee].
Be accurate with this. Pay attention if it is really necessary to rock the body right and left
while doing this. When transferring from one leg to the other pay attention if there is the
necessity to move the whole back, with the head, right and left. [Pay attention] to whether it
is truly necessary.
Pay attention if something feels different than the previous walking.
3. Return to standing with the same light spread [of the legs]. Now, once again, lift
the right heel from the floor. Soften the right knee. Pay attention. In this position,
[if you] leave the leg free when [you] lift the heel, it falls forward . . . on the whole
sole of the foot. . . with the toes first. That means with a soft, bent knee, with a
soft leg — bring it exactly under the heel [under the ball of the foot] and return.
The whole standing is on the other leg, the left. Do this many times until it is
possible to notice that [you] can place the [right] leg, and then take it back without
[using] force . . . [return it to place] . . . without any force, without any peculiar
grimaces, without any interference with the breath.
It stands parallel to where it stood. That means [you] do not turn it [the leg or the foot] while
taking it forward, but rather leave it as it is. [Take] a very small step, only what is necessary
in order to feel the floor with the toes and to let the toes go down. Then, return to place.
The ball of the toes [foot] touch first when going down. And, almost at the same time, the
whole foot touches.
[TN: Dr. Feldenkrais is talking to a specfic student.} But, of course, do not lift the toes from
the floor. Not with the heel first...
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#243: Walking
Pay attention to whether [you] strain the neck or to whether [you] hold the breath. Continue
doing this until it will be possible to do it without any interference with the breath and with a
completely free neck.
Return the leg exactly to the place from which it came. Return the leg to the place from
which it came and in exactly the same way. Do not transfer weight to the right leg.
Listen to whether this feels different from the previous walking, to whether you feel
something different walking. Listen to the neck, the breathing, and to the legs.
4. Return to the place of standing. Try to do the same thing with the left leg. That
means to soften [bend] the knee and bring it forward. Let the lower leg and foot hang
from the knee, straight to the floor. Do [this] many times [while standing on the right
leg].
Listen so the whole foot is placed on the floor, and then brought back to the place of standing.
Do [this] many times. Listen so the whole foot will be placed on the floor. Then, return it to
the place of standing while standing the whole time on the right leg.
During the whole movement pay attention so the whole back stays completely quiet. The left
leg hangs like a rope that [you] can take forward, backward, without making any changes in
the body. Listen especially to the breathing, to the neck, and to the arms. Bring it to such a
state that it will be possible to place the leg [left foot] or to take it backward without any
change in the body, in the breathing, or in the head. [You] will not feel anywhere in the body
that [you] are doing this [movement].
Walk a bit and pay attention if you feel different from the previous walking.
5. Return to standing please.
Try to avoid any variation that is not given in the instruction. Pay attention to whether [you]
are doing something different and try to do the same thing [as I say].
[5. continued.]
Just do the movement slowly — once with the right leg and return it, then once with the
left leg and return it. Continue doing this until it will be smooth.
[Continue] until it will be possible to notice from the outside that you are not interfering with
the breathing, that there isn't any hesitation when moving. That means doing [the movement]
so slowly . . . always the same movement. Always bring [the leg] to the same place. Do not
drag it on the floor, but transfer the heel and the whole leg in the same trajectory . . . in the
way it moved forward, it returns in the same trajectory. [Do it] with accuracy.
Pay attention to the difference between the right and left legs. Pay attention to the difference
in the exchange. It can be seen that there are a few that have a hesitation in transferring
weight onto the right leg when they take the left leg. Do [this] slowly. Stand with such a
narrow stance that there will not be the feeling or need to do something special when
transferring the weight of the body from one leg to the other.
Pay attention if [you] are straining the toes while placing the foot in front. Do not touch with
the heel first. . . not with the heel first. [Move] the toes. The whole foot comes to the floor
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#243: Walking
simultaneously, not the heel first. Place the whole length of the foot in front, on the floor .. .
the whole foot, with the heel.
Please walk a bit.
Listen to whether [you] are doing something or feeling something different from the previous
walks. Slowly, this should work with most [people]. Of course those, who continue doing
what they always do, do not change.
6. Return to standing and pay attention now. Stand with the light spread [of the legs]
with the two feet parallel from the inside. Soften the right knee. Bring the right leg
forward, bring it back [to place] and move it forward again. Only at the moment that
[you feel] the leg is completely free, without any tension anywhere, at that moment,
transfer weight onto it. Then, the right leg is standing and the left becomes limp in the
knee. Of course, the [right] heel comes up from the floor and returns to place.
Now once again, soften the right leg. Do not transfer weight unless [you] feel the leg stands
as if you can take it back, returning it to place. This way, it does not interfere with the breath.
Make sure [you] are not doing any movement in the shoulders. At the moment [you] feel like
this, transfer weight onto it [the foot]. Then, without any hesitation, soften the left leg so
much that it touches only at the toes below [as] the weight transfers. It is necessary to do this
many times until you succeed. [Take] a small step and listen. When [you] are trying to
transfer weight . . . the very moment [you] feel the leg is standing, the transfer of weight
should be without any hesitation and not slow. It transfers in one movement. The other leg
[becomes] free. Come back in one movement. [Return to place] and the other leg becomes
free. Make the simplest transfer that is possible.
Pay attention to details. The moment the right leg is standing — there should not be the
feeling that [you] are going up in order to go down. That implies this leg stood and that [you]
straightened the knee backward. That also is not necessary. Have a limp leg as it is standing.
At the moment [you] bring [weight] onto it, at the moment [you] transfer onto it . . .
[incomplete sentence]. That is all.
Pay attention. Many do this and this is a mistake of [one's] whole life — at the moment [you]
are standing on the leg, [you] push the knee backward to straighten it more than necessary.
The leg should never straighten backward when walking. With healthy legs, it does not do
this. It does not do this because the hip, the leg, and the thigh bone stand over the knee. The
whole surface of the thigh bone with the lower bones is parallel only when the leg is almost
straight, but not completely. The moment [you] take the knee completely backward,
straightening it backward, an opening in the bones occurs. [The opening means] that the
bones lean only on the front part. The back part is open. It weakens the tendons of the leg
and legs like this are always weak. [They] get sprained at any opportunity.
Pay attention if [you] feel differently in one leg [compared] to the other, to wheiher there is
any change from the previous times [you] walked. When [this lesson] is done truly well, you
slowly sense a feeling of peace occurring both in the neck and in the shoulders. Breathing
becomes very fine, very light.
7. Return to the place of standing. Stand with the two feet parallel, spread very
lightly. Now, try to do the same thing with the left leg. Bring the left leg forward . .. not
with the heel, but on the whole foot, with the leg limp. It is possible to return it to place
as many times as [you] want.
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#243: Walking
[Do this] until [you] feel that it is standing in a way such that transferring the
weight of the body onto it does not necessitate using the [right] leg for stabilizing the
body. It [the right leg] can stay long and limp, behind. The left leg, by itself, alone, can
hold the weight of the body. Try this many times.
Pay attention. Do not straighten the left knee on which [you] are standing. It comes where it
comes and [you] transfer weight onto it. That is all. Pay attention to how it is different from
the previous exercise. With most people, one leg works differently from the other and the
difference is significant. Sometimes one leg goes easily and the other seems uncomfortable.
Do [this] many times. Transfer weight so that at the moment [you] feel [yourself] standing on
the left leg, the right leg stops working and touches only with the tips of the toes and the knee
is free, without any force. Pay attention. Only one leg carries the body, not the two [legs at
the same time]. It is either this or that. The transitions should be smooth, simple, and
instantaneous. It should be done in an instant. There isn't any need to accelerate it, but pay
attention. It should be so smooth that in effect, it is the same thing only at the moment that I
decide to transfer weight to the other leg. [At that moment, the original leg] stops working.
Leave it and walk a bit.

Pay attention to how it is. Pay attention to what you now do with the feet.
[TN: The original transcript states that there was a break in the recording. The following translation
begins after the pause.]
In a different way . . . for example . . . who continues to walk like this with the legs now?
Many! I exaggerate a bit in the spread [of the legs]. [TN: It seems Dr. Feldenkrais is
demonstrating.] The great majority return to their old ways the moment they stop the
exercise. In other words, he learns it in order to do a favor to someone.
8. Please return to standing. Now, with a very light, small spread of the legs, the
smallest that is possible so it still feels like spreading . . . the feet parallel . . . [incomplete
sentence]. Soften the right leg. Move it forward. Transfer the weight of the body onto it.
Soften the left leg, of course. Now, in the same way, move the left leg forward and
transfer [weight] onto it. Like this, continue.
Listen so the transition from one leg to the other leg will be momentary. There will not be a
time when [you] stand on both legs. There will not be a moment when [you] stand on both
feet. Walk in this fashion.
8a. Imagine there is a rope on the floor and [you] want to walk on the rope. Place
the legs [feet] on the rope. Do not rush. If [you] walk on the rope, make measured
steps. That means, if there is a rope and you put a foot standing, it is possible to
hesitate so [you] can learn if it is possible to move over onto the leg. The moment
that [you] begin moving over, the other leg, the back leg, stays soft.
Now, transfer the leg on the rope and feel the floor with the leg that is now standing. Transfer
weight onto it in one quick go. In other words, never stand on two legs at the same time.
Listen so [you] transfer weight only when [you] feel it does not interfere with the breath, does
not strain the arms, and that the back of the neck is free. That means it truly is possible to
walk on a rope. Of course, listen so [you] walk on the rope with the feet parallel. On a rope,
it is necessary to place and stand one leg in front of the other.
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#243: Walking
It is possible to hold the arms as if you truly were standing on a rope. Try not to fall to the
sides . . . only they [the arms] must be ready to move to the sides so it will be possible to
balance the body on the rope.
8b. Now, try to do the same thing, only now try to walk both forward and
backward. That means it will not be necessary to move from one row to the other.
Each one walks forward until he meets someone and then, walks backward. Walk
the same way, only backward.
Walk backward in the same way and especially notice the following. The moment that [you]
transfer weight to the other standing leg — from behind or in front — stop standing [on the
first leg]. Then, it [the leg] becomes limp and the heel lifts from the floor.
Pay attention to an important thing. With those who do this more or less correctly, the
moment that [they] try to walk like this, the head is carried in front of the body, not behind,
never behind. The head is always in front of the body. When transferring this [weight] the
head always moves forward. The head is in front of the body. That enables it to be free.
Watch, with many, the transition onto the leg is not clean. That means they are making quick
steps and do not watch that the transition will be clean. It is necessary to listen so the
transition onto the leg is sure. Then, it can be seen that the other leg stops working. Move
over onto the front leg. It should be a sure transition just like when you are going to sit on a
chair.
Please walk a bit.
Pay attention if [you] are feeling different. When walking, try to see if, all of a sudden, [you]
are returning to [your] habit or whether [you] are doing what was done here. A quarter of a
lesson cannot do this. A hundred lessons also cannot make [this change]. But, those who
listen, make a decision to notice and become aware, and do it in this fashion — [for them] it
[achievement] is possible in one lesson. Just as it is not necessary to have one hundred
lessons for someone to know that, if he enters a house and sees a dead person is lying on the
floor — that he should not say to, "Happy holidays to you." . . . if he says it even once, it is
enough because it is clear.
9. Stand once again in place, in the middle with a light spread of the legs. The two
legs [are] parallel. Now, try to do the same thing, except now, walk sideways. That
means to take the right leg to the side.
Pay attention. Take it to the right and place it on the floor to the right without any weight on
it, with the heel, with everything .. . with the heel, with everything. That means it has to be a
small step. Touch with the tips of the toes also.
Pay attention that the leg [foot] stays parallel. With many, it will stretch — here. [TN: Dr.
Feldenkrais is illustrating and pointing to a part of his body.] Right away, they will feel that
something in the legs is not in order. Do this many times.
[You] are standing on the left leg. The right leg moves so it can lie with the whole foot on the
floor, only now to the side, to the right. The whole body is held over the left leg so the right
leg can move to the side and return. It stands parallel to its origin and comes back. It stands
on the whole foot. That means first, it touches with the toes so it can go down with the whole
foot.
Pay attention so it goes exactly to the side, not to the front and not in back, but exactly to the
side.
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#243: Walking
9a. After noticing that the leg can be completely free, that [you] can touch
anywhere, after the moment you feel it is standing and that you could transfer weight
onto it — transfer weight onto it, soften the left [leg] and then return. Move it to the
right. Soften the left [leg]. Of course, at the moment you move over, lift the left
heel. Do this many times.
Watch so it will be smooth, without interference with the breath, and without efforts in the
arms. The great majority sins in that they do not place the right heel [as far] to the side as
they place the right leg to the side. That means they place the leg so the heel comes closer to
the body. That means it stops being parallel. The great majority does this. That means it is
necessary to do something so the heel and toes move the same amount sideways.
Now, at the moment [you] feel that the leg stands well — lightly and softly — transfer weight
onto it in one movement. And, of course, soften the left leg in the knee and lift the heel. Lift
the heel clearly. Soften the knee.
9b. Now, do the same thing to the left side. Take the left leg to the left many
times until [you] will feel that [you] are taking it parallel to its origin. Only when
[you] feel that everything is moving lightly, that you do not interfere with the
breathing, transfer weight onto it. Then, at that moment the right leg will stop
bearing weight, will bend and soften at the knee, and the heel will lift from the floor.
Pay attention so the legs [feet] remain parallel during the whole time of action. That means
[you] are moving the foot so the heel and the foot move the same amount. It remains parallel.
9c. Try to do this to the right. Only now, lift the leg completely with the only tips
of the toes of the left foot [touching]. At the moment of transferring weight, touch
the floor only with the tips of the toes of the free leg, with the leg limp. Then,
transfer over to the left and remain on the tiptoes of the right foot. Spread the legs, a
large spread, or it will become necessary to pull on the left leg.
Pay attention that it will not interfere with the breath and [the transfer occurs] without the
need to search for balance. If [you] place the foot standing well, the other leg should touch at
the tips of the toes, with the knee limp as we did in all these exercises. It is a sign that [you]
did not do this correctly if [you] feel any need to strain the hands. If [you] feel a strain in the
mouth, face, eyes, or breathing, it means it is not in order.
Please walk and see if it is different from before. Goodbye.

(End of lesson)
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#243: Walking
Notes
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#244: Heels and toes in circles [Heels and feet in circles, part 1]
A T M Lesson #244: Heels and toes in circles

[Heels and feet in circles, part 1]
Note: Please refer to ATM lesson #245 for a lesson with a similar theme.
1. Please sit and lean with the hands behind [you] on the floor. Bend the right knee a
bit, a tiny bit. Draw a circle on the floor with the right heel, a large circle. Draw a circle
with the [right] heel.
la. Now, it is possible to draw the circle without moving the knee from right to
left. It also is possible to make a circle so the knee moves from right to left. That
means [you] are doing something in the hip joint in order to make the circle large
and full. Try to turn the knee over so [you can] move the right heel outward. Turn
the knee inward so a truly large circle will occur. Make the largest, simplest, easiest
circle.
Turn the pelvis. [Turn] the whole body as much as necessary so the heel can draw a nice
circle. Pay attention if it makes a circle on the floor. Pay attention if it is a circle. Pay special
attention that it is a circle and not another shape.
Gradually organize the movement so the circle will be continuous, without a stop along the
way. Make it a bit smaller so it will be continuous, without any stopping or standing. Turn
the knee over. Have the knee inward while moving [the heel] outward.
Do not rush. It is not important to do fast movements. Only organize it so the movement will
be easy, light, like the hand, without force, very soft, continuous, and simple. The whole
body will organize so the leg could move. Pay attention to where [you] need to take the head
while the knee moves outward if this is to be comfortable.
Stop for a moment and pay attention to what [you] feel in the leg, pelvis, and side.
2. Do the same thing, only now change over the direction of the movement. Change
the direction of the leg. That means the circle will be drawn in the opposite direction of
what [you] just did.
Stop this. Leave it and lie quietly for a moment.
Pay attention if [you] feel different in this leg [as compared] to the other.
3. Return to sitting with the hands behind. Bend the left leg a bit. Try to do the same
thing in the left leg [heel]. Make approximately twenty circles, twenty circles in one
direction.
Here too, let the knee move inward and backward [outward]. That means turning the whole
body with the pelvis so there will be a true, comfortable circle. Pay attention so the knee will
move inward and backward [outward].
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4. Change over the direction of the movement.
Just pay attention to what [you] feel in the pelvis and the legs. Slowly, pay attention to
whether [you] begin feeling something different between the shoulder blades and in the neck.
5. Now sit. Place the two hands behind. Put the two legs together, the two feet,
everything together. Try to draw a circle with the two heels together, attached like this.
Now it turns out that [you] must always take the two knees in the opposite direction of the
heels. When the heels are to the left, the knees are to the right. When the heels are to the
right, the knees are to the left. Pay attention. Do not spread the knees; just drop them once on
this side and once on that side.
Listen mostly to the symmetry. [Listen] so the movement of the knees will be symmetrical
because, with most people, the pelvis, back, and hips are asymmetrical and clumsy from a
slight scoliosis. [Most people] do not feel it, but in these movements it can be felt clearly.
All of a sudden, the knees move easily and comfortably to one side while it is difficult [to the
other]. They open to the other side, and from this, the whole back improves if you pay
attention.
Do not strain. It should be light. It is possible to move the whole back, both arms, the head,
and everything provided the movement will be light, especially the transition of the knees
from right to left. Listen to the movement of the knees from right to left. It is more important
than the number of circles. Listen mostly to the transition of the knees from right to left, so
the movement will be symmetrical. That means the back, shoulders, and head will make a
light [movement] organized so it will be possible to move the knees easily. It will not only be
a movement, but a comfortable one and, maybe, at the end beautiful to watch.
Of course, listen to what [you] feel in the pelvis and in the back that is different from a minute
ago.
6. Return to the same position with the hands behind. Attach the two feet. Do the
same thing, just in the opposite direction.
Pay attention. It is different in the opposite direction. Listen to the movement of the knees
from right to left more than to the number of circles, to the power, or to the size. Let the
whole body move in the directions that make it easier to do this peculiar movement with the
legs.
7. Please lie on the abdomen. Place the forehead on the hands. Bend the right knee
[leg] in the air. Bend it [the knee]. The knee can lean on the floor and the foot is in the
air. Pay attention to the heel of the right leg. Now, try to draw a circle with this heel in
the [same] way [you just] drew on the floor . . . with the heel, with the heel . . . the way
we did initially . . . with the heel.
That means the heel moves right, left. [You] are doing this with a movement in the hip the
way we did it before in sitting. That means the heel makes a large movement [in space] . . . in
1685
the knee and in the hip joint. The heel moves as far as it can to the right, as far as it can to the
left, as far down as possible, as close as possible to the buttocks. That means doing the widest
movement that [you] can with the heel. Like this, the whole body will turn as before.
See whether [you] can make such a large movement of the heel that [you] will feel the
necessity to turn the pelvis with the hip and knee. Here also, can you see that the knee turns
once inward and once outward . . . inward when the heel is turned toward the left leg. Then
the knee lies on its inner side. When the heel moves outward, the knee lies on its outer side.
Continue making the entire movement so the knee rolls once on its inner part and once on its
outer part. The whole pelvis and the whole body move after the leg. This enables it [the leg]
to move so the heel can draw a large circle.
Of course, it also is necessary to extend the leg. It should go the most to the right that is
possible, the most to the left, the closest to the buttocks, and the furthest from the buttocks,
which means the leg is at its straightest. Listen so the heel draws a circle under these
conditions.
Pay attention not to strain the foot. On the contrary, let it do a large movement. The foot will
bend or fold however it wants, provided the heel will participate in the movement and make
the largest movement. Pay attention. Extend the foot when extending the leg. Fold it while
bringing it [the heel] toward the buttock. Between the two, allow it [the foot] to turn so the
heel can make a comfortable movement.
7a. Please change the direction, the direction of the movement of the leg.
8. Now, bend the left leg in the knee. Try doing the same thing with the left leg.
Pay attention to the difference. The body moves better or worse with this leg depending upon
the person.
Allow the heel to make the largest movement. That means the leg could straighten
completely and the heel could approach the buttock, the floor on the right and on the left.
That is why it is necessary to allow the hip to make the whole circle and the knee to move on
the floor. The pelvis and the whole spine need to organize so it will be possible to make the
movement in the foot . . . such a movement that the heel will make a large circle. Listen
especially so it will be a circle. That means making a continuous, round, pleasant movement.
If [you] listen it is possible to notice that, under these conditions, the spine moves along the
whole length up to the neck. For those whose neck hurts, this will free the neck without doing
painful movements.
8a. Stop for a moment and change over the direction of the movement of the left
heel.
9. Return to the stomach. Spread the knees wide. Bend the two knees. Lean the
soles [of the feet] one against the other. Now, from this position, pull the heels toward
the buttocks, and then open them sideways . . . toward the buttocks and then open them to
the sides. Open one to the right and one to the left. Open them to the sides. This means
to spread them. From here, continue making circles with the heels.
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Go down. Extend the two legs and then attach them again. [Move them again]
toward the buttocks. Open the heels to the sides. Extend the legs. When they are long,
attach them. Then, return to the buttocks. Continue doing it like this. Continue.
In the knees pay attention so [you] feel them moving inward and outward. Pay attention so
the movement will be symmetrical.
Listen. Attach the soles . . . the heels next to the buttocks. From there, take the right heel to
the right and the left [heel] to the left. Open the legs wide and then attach them again after
they are wide. Return to the middle and continue doing this.
Listen so the movement will be symmetrical. That means the two knees will move in the
same way on the floor. They roll. This means [you] are making a movement in the hip joints.
Do it so the movement will be equal on both sides [identical to both sides]. That means the
right heel will go to the right the same amount as the left heel moves to the left. Do this many
times. It is an excellent swinging exercise.
Gradually open the knees. Open the knees to the extent that it becomes more comfortable. If
[you] open the knees and if [you] pay attention, the pelvis lifts and [you] lean more on the
belly and on the chest in front. Part of the pelvis lifts while opening the knees a lot. The
pubic bone lifts from the floor.
9a. Stay with the legs bent for a moment. Now, move only the right [leg]. Pay
attention to how much it moves . . . only the right. . . with the right leg . . . with the
right heel to the right... the same amount... the same movement.
This means from the middle, outward to the right. . . with the right leg . . . then straighten it
and return it to place.
9b. Now, stabilize the right leg and do the same thing with the left.
Pay attention if [you] are doing the same movement and the same amount, if the heel moves
to the side the same amount. If not, improve the pelvic movement in the hip joint.
9c. Return to doing the movement with both legs.
Pay attention to what [you] are doing with the feet, to whether [you] are also straightening the
feet and legs, to whether [you] are making a movement in the feet. Of course, do the
movement of the feet. That means that while the heels approach the buttocks, the feet fold
[bend]. When [you] are straightening the legs, the feet lengthen.
Listen to the movement of the heels and the movement of the feet. It is done with great ease
just like when the hands [move]. There should not be unnecessary force in the feet. Listen to
the extension of the feet while they are long. Extend the feet, with the toes, while they are
long . . . extend them, extend them.
10. Please lie on the abdomen. Bend the two legs together, attached. Now, do the
same movement. That means if we did it before on the back, it is the same movement as
now.
That means to take the two knees to the left . . . with the two heels. [TN: Dr.
Feldenkrais made a mistake. The two feet go to the left.] First, move the heels [closer] to the
buttocks. Then, turn both together to the left, attached. Then, the right knee has to lift
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from the floor. Extend the legs, straight with the two knees lying [on the floor]. Bend
them again. With the heels — draw a circle, the largest circle with the feet.
Pay attention. With the heels close to the buttocks . . . the feet bent. .. and when the feet go
down, straighten them, with the toes. Everything moves to the left. Then, of course, move
the legs to the right. Like this continue making circles with the two heels, the most beautiful
circles possible.
Pay attention to how much the spine bends [twists] so [you] feel a very powerful movement
between the shoulder blades and all the way up to the neck.
10a. Now, continue doing this movement. Each time the legs are to the left, look at
them with the eyes. That means to turn the head and see them when they go down to
the left.
They go down from the pelvis to the left.. . first, close to the pelvis and then down to the left.
Then they move over to the other side.
Since the movement is that the heels start from the buttocks and [from there] go down to the
left. [They go to the left] before they are extended. The direction is such that the heels go
down from the buttocks to the left before they are extended. Look at them as they go down.
Look at them. Look at the legs.
Leave this. Stay quiet for a moment.

11. Return and attach the knees. Bend them. Now, bend the heels to the buttocks. Go
down to the right. Straighten the feet and the knees. Go over to the left and continue
making the largest and smoothest circles with the heels that [you] can.
11a. Now, look at the heels. Look each time the heels go down from the buttocks
to the right. When they go to the right, look at them. Lift the head and look at them.
Stop for a minute. [Rest.]

12. Lift the whole body. Stand on the hands. Stand on the palms of the hands with the
abdomen on the floor. Lift only [your] head and shoulders. Put your knees together and
bend them. Attach the knees and bend them. Do the same movement with the knees.
That means making circles once here and once there. [TN: Make circles in one direction and
then in the other direction.]
12a. Now try — each time the heels are to the sides — now try to look at them
with the head and eyes. Lean on the palms of the hands, on the palms of the hands.
Look at the heels as they [go down] once to the right and once to the left.
Look. Look at them each time they go to the side, once from one side and once from the
other side.
Rest for a moment.
13. Return to attaching the legs. Lift [yourself] onto the palms of the hands. Change
over the direction of the movement of the heels. This means doing the same thing in the
other direction.
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Like this, turn the legs, the pelvis, and the knees. Lift the head and look at the legs [heels] as
they move. Look at the feet. Look at how they move . . . at the feet.
Not on the elbows, on the palms . . . you may bend the elbows as much as [you] want or is
necessary. Over time, to the extent that the back becomes flexible, it becomes possible to
straighten the arms.
14. Sit. Lean on the hands behind. Attach the two legs together. Bend the knees a bit.
Now, try to make circles with the heels on the floor.
Pay attention if it is more comfortable than at the beginning of the lesson, if the knees move
right and left, if you sit first on one buttock and then on the other, if the head and shoulders
know to go in the opposite direction of the heels.
Make a circle and make sure the knees move from right to left with the same simplicity. The
knees should be to the right when the feet are to the left. The knees are to the left when the
feet are to the right.
15a. Change over the direction of the movement. Do this with the heels, not the
feet.
Please get up. Try to walk on the legs.
Pay attention if the legs and back feel different from the beginning.
(End of lesson)
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#245: Heels and feet in circles
ATM Lesson #245: Heels and feet in circles

Please refer to ATM Lesson #244 for a lesson with a similar theme.
1. Please lie on the stomach. Bend the knees with the soles of the feet [pointing] to
the ceiling. Try to move the two feet so they will bend [first] with the heels closer to the
buttocks [and next time] with the feet closer to the floor.1 Do the movement only in the
ankles.
That means to bend and straighten the ankles. Do the movement with the feet, with the heels.
Try this movement many times . . . many times, slowly, without force.
Enlarge the movement slowly, but do not use force to make it larger. [Enlarge it] only to the
extent that it becomes more comfortable and simpler to do. Go to the limit without straining
the back, without doing a special movement with force.
la. Now, do the same movement very quickly. It does not matter how much, just
fast... the fastest possible.
lb. Leave this and continue slowly.
2. Place the two feet standing on the floor and lift the pelvis a bit. Place the two
hands, or the fists, under the pelvis. The arms [are] simple so the pelvis can be higher.
Lift the two feet to the ceiling to the extent that is comfortable. It is not important for the
legs to be straight. The soles [of the feet] point to the ceiling. Now, in this position, do
the same thing. Bend the two feet [ankles] and straighten them.
2a. Now do it as fast as you can. Do it many times very fast, as fast as you can,
with the smallest effort that you can. It will become a very light, easy movement.
Just make sure to do it quickly.
2b. Continue slowly, slowly.
3. Lie on the stomach. Bend the two legs as a minute ago. Now, clearly do [the
movement] with one foot bent and the other straight. Bend the feet [ankles]. Bend one
and straighten the other.
Like this, continue and pay attention to the difference in the movement of the feet. Bend one
[ankle] and straighten the other.
1
In terms of movement, Dr. Feldenkrais often refers to the foot as having three distinct parts — the front
of the foot, the heel, and the toes. This distinction confuses many people who want to divide the foot into
only two categories — the heel and the toes.
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Not the knees, but the f e e t . . . move the feet. Do not move the knees. Do not move the lower
legs.
Listen to the amount of movement in one foot and in the other. Pay attention if it is the same.
3a. Turn the head and look at them. Look at the feet. See if the two feet bend the
same way. Look with the eyes because with many, one foot is doing something
different from the other.
[With many] the difference is so great that two separate people could not be more different
than this. Listen to it and see how each foot moves. Move the feet, not the lower legs . . . the
feet, not the lower legs. Pay attention if the two do the same thing.
4. Please lie on the back. [Put] the feet standing and lift the pelvis in the air as before
with the two hands [fists] supporting the pelvis, at the lower edge of the pelvis so it will
be a little more comfortable. Lift the legs into the air. Here, try to look at the legs. See if
it is necessary to move the lower legs while making a movement in the feet. [Move] each
foot separately [in opposing directions].
Pay attention if it is necessary to move the lower legs. If it is not necessary, then it is clear
because it is more comfortable to do this then when lying on the abdomen. Also, it should be
more comfortable not to move the lower legs, not more difficult. Pay attention [to move] only
the feet.
4a. Now listen to the heels. Pay attention to what [you] do with the heels. Try to
think of the heels, not the feet.
4b. Now, place the two feet together and bend them so the heels will go lower
down and then higher up. Do this many times . . . with the heels.
Pay attention to think of the heels, not the feet. The feet may have to move. You will see that
it actually is possible to move the heels without the feet, but it demands practice. In thinking
one feels an enormous difference whether one thinks of moving the heels or the feet.
4c. Now try to move the feet.
Pay attention to the difference in feeling and in movement.
4d. Now try to do the two things together. Listen to both the heels and the feet.
Pay attention. When the feet are up, the heels are down and the other way around.
4e. Now think only of the heels . .. and without force. [You] can spread the legs.
It is not necessary that they be together.
4f. Now, do it with one heel up and the other heel down.
Pay attention. One heel [is] down while the other one is up and vice versa. Think of the
heels.
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Close the eyes for a moment. Think of the heels. Do the movement with the heels. Do the
movement with the heels, not with the lower legs . . . not the lower legs . . . the heels.
5. Please lie on the abdomen. Bend the legs at the knees. Without looking at the
legs, move the heels . . . the two heels up and down . . . the two heels together up and
down.
5a. Now pay attention to the feet while doing the movement. When the heels are
down, the feet are up. When the heels are up, the feet are down. Pay attention.
5b. Follow the feet and the heels simultaneously with your attention. At once,
listen to both — the heels and the feet.
5c. Now slowly, slowly try . . . [incomplete sentence]. Stop this movement. Take
the right heel and turn it to the right. Turn the [right] heel outward, to the right. Do
this many times.
Pay attention. The majority bends the foot inward instead of turning the heel outward. It is
not easy. Turn only the heel. It is necessary to do it with the movement of the [lower leg]. It
is a very difficult movement. [Take] the heel outward. The majority bends the whole ankle
inward instead of taking the heel outward. Turn the right heel, at the leg, outward . . . with the
feet bent, not straight. Turn the heel outward, to the right. It is necessary to do the movement
with the whole lower leg, with the muscles of the lower leg.
6. Stand on the legs for a moment. Try to lean on the space between the big toe and
the second toe. And then, turn the right heel outward . . . the right heel outward a few
times . . . the right heel.
Please lift the leg from the floor and move the right heel outward . . . the heel, the heel. The
majority . . . do you see what you are doing? If you look, [you] will see that in addition to the
heel, you are bending the whole foot and doing something with it. Try to move only the heel
to the right, to the outside, to the right, many times . . . the heel like this many times . . . lift
the leg off the floor and turn the heel outward many times. Lift the heel off the floor. Do not
touch the floor and turn the heel outward.
You see, the heel outward . . . the heel needs to be the thing that protrudes most to the right.
With many, [the heel] is not the most prominent. With many, the whole foot or the bone of
the ankle protrudes outward, not the heel. Try to do it so the heel protrudes outward. You
see, the great majority moves the foot inward, but not the heel outward. Bend the knee and
move the heel outward. The heel outward . . . it is possible to say this a hundred times and if
one does not notice — it never moves. Lift the leg off the floor and try to move the right heel
outward. If you listen, it slowly will start moving. A few are already doing it, but with many,
the heel moves further inward as they turn the leg [foot] outward. With many, the heel itself
actually moves further inward. [Take] the heel outward.
[TN: Dr. Feldenkrais is talking to specific students.] You are taking the foot inward and not
the heel outward. That is the difference. In order for you to notice what it is, pay attention.
Here, you can see a good example. Lift the leg and do the movement with the heel outward.
You can see that the heel moves further inward in relation to the leg. The heel moves even
more inward and not outward. He is doing exactly the opposite of what is wanted. That is
what happens when people do not differentiate between the heel and the foot. Instead of
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taking the heel outward, they take the foot inward. They think it is the same thing, but it
[uses] different muscles. It is not the same thing.
Now, let us look at someone who is taking the heel outward. Here. That is excellent. That is
the heel outward. Can you see that the foot does not move inward? With him, the heel
[moves] outward.
6a. Now, try to do the same thing with the left leg.
With many, you will see that the right leg did not move, that it did not work, and the left leg
will move or vice versa. Listen. Make a movement so only the heel will move outward. It is
necessary to make a movement in the lower leg and thigh. Make a movement that enables the
foot to allow the heels to go outward. Then, the part that protrudes outward the most will be
the heel.
Try, pay attention. It is possible to take the heel outward. What the majority does is take the
foot inward and then, the heel moves further and further inward. For the heel to move
outward, the foot has to move so the little toe lifts off the floor. The little toe lifts off the floor
and the big toe moves down. Then, the heel goes out. Here I can see one [person] who
noticed.
It is possible to do this with a bent knee. It is easier. Do it delicately, not abruptly.
6b. Now do the [same thing] with the other leg.
When the heel is outward, the right [little] toe moves up, high up. The big toe moves down.
Then the heel moves.
6c. Now, try to think as before. [Think] of the foot instead of the heel.
See what happens when [you] want to take the heel outward. [You] take the foot inward and
do not make the movement of the little toe.
7. Please lie on the stomach once again. Bend the legs. Now, try to take the two
heels outward . . . the two heels outward. Bend the legs in the middle. The big toes stay
[where they are in space] . . . only the heels move outward.
7a. Now, pay attention to what you are doing with the middle and big toes.
Where are they when you take the heels outward?
7b. Now, take the feet inward. That means to turn the toes to the middle . . . the
toes to the middle a few times.
7c. Now turn the heels outward.
Can you feel a difference, at least in the intent?
7d. [Do the movement] only with the right leg. Take the [right] heel outward . . .
only the right leg.
Many, when they take the right heel outward, move it exactly opposite — toward the middle.
If you turn the foot instead of the heel.. . look here - this is a heel that moves inward and not
outward. When a heel moves inward and not outward, it is called moving inward.
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Why is this? [The person] is not noticing the [difference] between the heel and the foot.
Those muscles that move the heel always go together with the muscles of the foot, but they
are not the same muscles. It is possible to differentiate between them. It is possible to do it
so the heel will move outward. The heel will move outward without force. The feeling in
[such] a leg is as if it was made of steel, as if in this direction it does not move at all. That is
why it is important to do this. It creates a different leg. It allows the neck to be free. When
the legs can move, different pains in the neck and arms disappear.
7e. Please try many times. Try to take the right heel in the hand. Turn so it will
be possible to take the [right] heel with the hand. Try to turn it. See if it is possible
to move outward.
Then, with a great majority, you will see, even with the hand, it is not possible. But, it is
possible. With others, you will see that it moves. Move the right heel outward. [This
happens] when the foot is left free. Then it is possible to take the heel outward. Do it with
the hand, with the hand many times, until it will move. Like this, turn so it will be possible to
take the heel and try to move it. It is not important how much, but just so there will be the
smallest movement of the heel outward.
7f. Now, try to listen to the hand [that holds the heel]. Hold the heel and try to
think, "Take the heel outward, with the foot, without the hand." [Use] the hand only
to feel what [you] are doing. Try to do this. Hold the heel with the hand and pay
attention to what you are doing when you want to take the heel outward.
Many bend it inward in order to take it outward. It is possible to hold like this and pay
attention to whether [you] are moving the foot at the same time as the heel. When you want
to take the heel [outward] [notice if] you actively do something with the foot that interferes
with the movement of the heel. Try to free the foot so it is possible in the hand to feel the
possibility of moving the heel. All of a sudden, you will see that the heel does know how to
move if the foot does nothing, if the foot does not interfere. In the beginning it makes a small,
light movement and a clear one. The possible movement is not very large, big.
8. Now it is possible to do the same thing with the other leg, with the other heel.
Pay attention. Bring the leg to a point of relaxation where it is possible to notice that there is
a movement in the heel, that it is possible to move it outward and inward. In the beginning
you will see that the great majority hold a leg, which is so tight that there is the feeling that it
is a piece of stone, so that it is impossible to move it. From here I can see that, with many, the
leg already is free and the heel can move. Pay attention. Where do the small toes of the foot
move when you take the heel outward?
8a. Now, continue holding [the heel] with the hand. Try to do the movement but
not [actively] with the hand. Try to use the hand only for listening to the movement
of the heel.
Pay attention to whether you are doing a reasonable movement. If it stops moving in the
direction you wanted you will see that you actually are making a movement of the foot
instead of the heel. You are straining the whole foot. Then, of course, there no longer is
control over the heel. I see a few who are attempting correctly. That means moving the
whole foot with the heel so the little toe moves closer to the floor and outward. Then, all of a
sudden, you can see the heel starts moving.
[Lie on the back and rest.]
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9. Please return to the stomach and bend the legs. Now try to do the movement with
the two heels. Listen. Try to move the two heels outward simultaneously, not a large
movement. Move the heels outward.
9a. Now try to move the feet inward. Pay attention to the difference in the
movement.
9b. Now the heels outward . . .
9c. Now listen, while the heels are outward, the feet are inward. Now, place the
heels inward and the feet outward. Continue doing it like this. Touch once with the
two heels and once with the two big toes. Make the biggest difference that is
possible. Do not rush.
9d. Now pay attention. While [you] are touching the heels and spreading the feet,
let the feet move down, low toward the floor . . . the feet very low toward the floor.
Spread the big toes as you touch the heels.
This means the heels are in the middle and the feet are as wide as possible and lowered
downward, toward the floor, at the same time.
9e. Now, reverse this. The same movement, only now try to hold the big toes
close to the floor. The feet [are] bent as before. Do the movement to both sides
under these conditions. Return and do the same thing. Try holding the big toes
together and separate the heels. [TN: In this context reverse means the toes are together when
they touch the floor.]
Do this movement very lightly, very fast. It is not important if it is very good, just listen so
the heels come together and go apart... and apart the greatest amount possible.
10. Leave this and lie on the back. Lift the pelvis in the air as before. Support it with
the two hands behind. Lift the two feet [in the air]. Now, with the right heel only — try
to draw circles. Make circles with the right heel separate from the left [heel]. Bend the
knee a bit.
Try to draw a circle with the right heel in the air. With the heel, not the whole foot. . . with
the heel, draw a circle. Do not touch the other leg. [Keep the legs] completely separate in the
air. Pay attention. Try to draw a circle with the heel.
10a. Continue doing the same movement — only now do it with the foot.
10b. Now pay attention. While the foot moves like this . . . [incomplete sentence]. Do
it slowly. Pay attention if you can listen to what the heel is doing while you also
listen to what the foot is doing. Watch it. Watching helps a bit.
Pay attention. When the foot is outward, it means the toes are to the right. Then, the heel is
inward. But, when the foot is inward, does the heel go outward? With many, not. With
many, yes. Those who move the heel, have it going [outward].
Pay attention so the [right] heel will make a circular movement relative to the ankle, the heel
itself.
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10c. Now, close the eyes and continue the movement of the right heel. Pay
attention if it is possible to notice where the foot is located in the four extreme points
. .. in thinking.
That means that when the [right] heel is closest to the buttocks — where is the foot? When
the heel is far from the buttocks, high up to the ceiling — where is the foot? When the heel is
to the right — where is the foot? When the heel is to the left — where is the foot? With eyes
closed, in thinking, try to notice those four points, the four directions, or these four wings of
the wind — both for the heel and for the foot. You will see that it is not so easy.
Try to do this slowly. If you do this quickly, the great majority will do nothing except believe
they are doing something. See if it is possible to notice that while the heel is to the left, the
foot is to the right — and — while the heel is to the right, the foot is to the left.
lOd. Leave this for a moment. With eyes closed, continue doing the same thing
with the foot; only now, just do the movement with the right foot, the foot only.
Make circles with the foot. Continue with the foot.
Now it is clear. When [you] move the foot, you clearly feel that the right foot is to the right
over here, now it is to the left, here it is up, etc.
10e. Now, when the [right] foot is up, pay attention if it is possible to notice where
the [right] heel is at each moment, to whether [you] can maintain contact with [the
heel] and notice it.
When the foot is down, where is the heel? When the foot is to the right, where is the heel?
When the foot is to the left, where is the heel?
lOf. Now, open the eyes and look at the leg. Continue doing the same movement.
See if it is possible to see the foot and the heel and maintain them in your attention as
they move.
Then, close the eyes and try to renew the sensation of the heel and the foot
moving simultaneously.
Do [the movement] with the right foot, not both feet, not the two feet. Those who do it once
with this foot and then once with that foot lose the opportunity to see what it does because
when we try this leg it becomes different from the other. It will affect the shoulder and face
on the same side. If it is done once here and once there, a person does not know what
happened because, as you see, with most people, the memory of oneself is even worse than
their control [of movement]. Afterward, they completely do not know what happened to
them. They think they know, but they do not know anything. When I say, "they," I am
talking about all of humanity, including myself.
Please stand on the feet and try to walk.
See if you feel the right foot differently from the left. Those who did both legs will notice
smaller differences or none at all. Try to walk and see if you can feel a difference between
the right and left feet, even though we worked two [legs] most of the time and [did] only a
few [separate] movements with this leg alone. Pay attention to how important it is to notice
what it did. Pay attention if you also feel it in the shoulder.
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11. Return to the floor. Lie on the stomach. Bend both legs at the knees. Now, try
with the right leg [foot] to do the movement right and left. Do the movement right and
left with the right foot, with the right heel right and left.
1 la. Now with the left leg [foot] — bend it and straighten it. Listen to it. Continue
with the left foot. Bend it up and down. That means the heel will move closer and
farther from the buttocks. With the right foot — move the heel right and left. Try it.
It is very difficult. This is possible only if it is done slowly.
1 lb. Try only with the right leg — right and left. Then, only with the left leg — up
and down.
lie. Now, continue with the left leg up and down. During the movement,
introduce the movement of the right leg — right and left.
Slowly, slowly it comes out exactly the opposite of what is intended. People do not see and
do not know. To them, it seems they are doing it while they do something else. That is what
is important. It is important that what is truly felt will be or is what one really does and not
something else.
lid. Now, try only with the right leg [foot]. Do [the movement] right and left. . .
with the right foot, right and left . . . with the heel right and left . . . with the foot
right and left. Pay attention. There is a big difference between the two. Think once
of one, once of the other, and once of both.
1 le. While moving right and left, start moving the left foot up and down.
12. [Remain on the back.] Lift the legs in the air. Lean [the pelvis] on the hands.
Spread and bend the knees a bit. Try to do the same thing with the legs [feet] when you
can see them. That means the same thing — with the left foot, bend it, and straighten it
— with the right foot, take it right and left in an arc.
Do not continue doing it if you do something different. Do it so slowly that it will be possible
to listen to each foot separately and to both of them together.
12a. Do it only with the right leg . . . only in and out. See how it is. Pay attention.
What disturbance does the left foot introduce when it starts moving up and down?
What type of disturbance does it bring to the right foot?
12b. Leave it and put the two legs together. Now try, with the two to draw [a
circle] . . . with the two legs attached, the two heels together. Have the heels draw a
circle. The two heels draw a circle.
Pay attention. Stop it. Move the two heels to the right. Now the two heels down. The two
heels [go] to the left and then the two heels up, etc. Continue making the circles with the
heels. Pay attention so the heels will go down to one side and then, up.
It is necessary to move the whole leg up to the hips; otherwise, it is impossible to do. It is
necessary that when the heels move to the left, the knees move to the right. When the heels
move to the right, the knees are to the left.
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No. [Use] the whole lower leg . . . the feet... move the heels.
[Please rest for a moment.]
13. Lift the legs and change over the direction of the heels. Do it in the other direction.
13a. Now pay attention. Continue doing this movement with the feet. Make
circles with the feet. Make a large circle with the feet. Do a movement with the
ankles and the feet. That means the feet move both to the right, up, to the left, and
down.
14. Please lie on the stomach. Now, put the knees together. Bend the legs. Now try to
draw circles with the two heels . . . the knees together. Circles with the heels — the two
heels together to the right, to the left, both up and both down.
14a. Continue making the same movement and think about the feet. Continue the
movement.
See, the heels and the feet always work together. That is why we do the same thing, just not
noticing that once we do this and once we do that. When we want [to move] the heels, we
[move] the feet.
14b. Now pay attention. While doing [the feet], identify the location of the heels.
Pay attention. When the feet are up — where are the heels? When the feet are to the right —
where are the heels? When the feet are to the left — where are the heels? When the feet are a
bit down — where are the heels? Can you notice them while thinking of the feet?
14c. Now, do a few quick movements while thinking of the feet and the heels —
everything together. Then, change over the direction of the movement.
14d. Now continue slowly and once again, find where the heels are [in space] while
making a movement in the feet. At each moment, find the location of the heels as
[you] think of the feet.
14e. Continue this movement and think of the heels. Do the movement with the
heels. Continue with the heels, the same movement, in the same direction as a
minute ago.
14f. Now, while moving the heels like this, think of the feet. Think of where the
feet are.
When the heels are to the right — where are the feet? When the heels are to the left — where
are the feet? When the heels are up — where are the feet? When the heels are down —
where are the feet? Slowly discover that, all of a sudden, for a moment you can feel the two
together. See if it truly is possible to think of both for a moment, both the heels and the feet.
Leave this and get up to standing. Notice what it has done to the rest of the body.
Stand for a moment and pay attention. What has it done to the rest of the body? We worked
only on the feet and the heels. Pay attention if you feel it in the shoulders, face, head,
1698
breathing, pelvis, and in the generalized standing. Walk and notice if the walk is different
from before the lesson.
(End of lesson)
1699
#246: General coordination
ATM Lesson #246: General coordination

1. [Lie on the back.] Place the legs [feet] standing. [Interlace the fingers.] Put the two
hands behind the head. Lift the right knee from the floor and direct it toward the right
elbow as [you] lift the head.
Slowly . . . let air come out of the lungs. Lift the head. Direct the right elbow toward the
right knee. Let all the air come out of the lungs. Slowly, slowly, in a lazy way . . . pay
special attention to have it be soft so it will be a completely slow movement. Do not concern
yourself if it is touching or not touching.
la. Now, continue the movement, only now direct the left elbow to the right knee.
Let air out. Do slowly, slowly. Do not try to touch. Do it with a light breath. That means
letting air come out of the lungs while folding slowly, leisurely.
lb. Now continue and try to move the two elbows closer, one to the other and
move them toward the [right] knee. That means bringing the elbows closer while the
[right] knee lifts. Then, leave [the elbows] as the head moves backward.1 Then,
once again, bring the elbows closer one to the other [as the head and knee move
closer to each other].
Rest for a moment.
2. Return to bending the knees. Interlace the fingers the non-habitual way. Lift the
knees a bit from the floor and direct the left knee toward the left elbow . . . the left knee
toward the left elbow.
2a. Continue with the right elbow to the left knee.
Do the movement slowly without trying to touch. Only [do] the comfortable part of the
movement.
2b. Now, bring the two elbows together, toward the knee.
Rest for a moment.
3. Lie on the stomach. Extend the two arms in front [on the floor above the head].
Spread the knees. Slowly lift the right leg from the floor. After it is lifted, bend the knee.
Lift the leg straight and afterwards, bend the knee. Lift the leg and bend the knee
afterward. While lifting [the leg] pay attention to let the left hand grow longer on the
floor. [Place the left ear on the floor while doing this.]
1
Usually when Dr. Feldenkrais uses the word "leave" he means "to stop doing an action." In this context
he means "to separate the elbows as the head moves backward." A more common example would be,
"Leave it and rest."
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Let the left arm lengthen while lifting the [right] leg. Bend it [the leg] after it is lifted. That
means transferring all the weight onto the left armpit. Let the left arm lengthen significantly,
especially while bending the leg. Let the arm crawl, and let the whole chest and back move
forward and to the left.
Place the left ear on the floor while doing this. Lift the leg and bend it. Enable the chest to
flatten in front, on the left side. Then, the left arm will be very long on the floor. Also, do
this with the smallest effort possible and at the slowest pace possible. Mainly, make it
comfortable.
3a. Place the right ear on the floor and do the same thing with the left leg.
Slowly, slowly lift it straight and then bend it. Let the right arm crawl forward and
lengthen.
3b. Spread the legs and lie on the belly like this. Place the two palms on the floor
a bit lower [at the height of the armpits]. Lift the head and shoulders from the floor
and look forward. From this movement [position of the head and shoulders], lift the
head and shoulders from the floor and look forward. Lean on the palms that stand
next to the chest, below the armpits. Lift the head and look forward, and then look at
the ceiling.
With the hands — help to do this slowly, without force. Pay attention that the eyes try to look
farther and farther up without force, without effort. Help with the hands and allow the head
and eyes to move as far backward as is comfortable and pleasurable to do.
3c. Now, each time you do this — bend the two knees and bring the two heels
toward the back of the head. Each time, do not try to touch anything. Only bend the
two knees so the feet go toward the body when coming up [when lifting the head].
Do not strain. Do not try; simply do only the comfortable part of the movement.
3d. Continue doing the same thing with the right leg only . . . then, with the left
leg only . . . now try both legs again.
3e. [Continue] but with the right hand only . . . the right hand only. If possible,
after lifting with the two hands, lift the left hand and look at it with the eyes. [Look
at it] after lifting [the head and shoulders]. [After lifting the head and shoulders] lift
the left hand and look at it.
First, lift [the head and shoulders]. Then, lift the left hand and look at it . . . toward the
ceiling, sideways, toward the ceiling, at a forty-five degree angle away from the body.
3f. Do this once with the right [hand] and once with the left [hand]. Turn the
back and shoulders. Transfer the weight of the body onto one hand so it will be
possible to turn the head and shoulders to the side comfortably.
3g. Continue doing the same thing, only now do it on the elbows. That means
standing the elbows and forearms and doing the same thing. Lift the eyes to the
ceiling.
1701
[Lean] on the elbows and forearms. Lift the head. Afterwards, lift the [left] arm to a forty-
five degree angle above the shoulder and look at it. Lean well on the right elbow while doing
this. Stand clearly on the two elbows, like a dog.
3h. Do it once on this side and once on that side. Turn the head toward the hand.
Let the shoulders turn. Look once at the right hand and once at the left hand.
Let the whole body move to the side as much as necessary, so it is easy to look at the hand.
The legs are bent at the knees the whole time. Be sure each time that the knees [remain] bent.
Pay attention. Clearly transfer weight to one elbow so it will be possible to turn the upper part
of the back and the head to see the hand.
Leave it. Lie on the back and rest for a moment.

4. Please lie on the right side [with the left leg long]. [Catch the right temple] with
the left arm above the head. Like this, lift the head from the floor with the help of the
arm. With each lifting of the head, lift the left leg in the air. Bring it [the leg] closer to
the head.
Pay attention. Do the movement as if you want to touch the thigh and elbow.
Here, also, do not try to touch. Do not do it quickly, not fast. Do not swing. Lift a straight
leg. The left leg is completely straight in the knee. Do not turn it. Stay on the side, as it is.
Do this slowly many times.
4a. Continue doing it, only now, help the head lift with the right hand [instead of
the left]. Help the head lift with the right hand, with the palm, with the fingers. That
means to lean with the right elbow on the floor and help with its continuation — the
hand, the fingers. [Help] with the right hand on the right temple like the left [hand].
Put the right elbow standing on the floor. With the right hand — help the head lift as [you]
helped with the left hand.
The back is straight. Lie straight so the bending is done exactly sideways . . . with the legs
straight. The right elbow is above the body, not in front of it. The right arm lies on the floor
and [you] can help with the tips of the fingers.
5. Lie on the left side. Bend the left knee well. Extend the right leg. With the right
hand, catch the head at the left temple and help it lift. [Help the head lift.] At the
same time, lift the right leg. Slowly, help the head — lift [it] with left hand on the
left temple, with the fingertips.
6. Lie quietly on the back. Spread the legs long. Embrace yourself at the shoulder
blades. Roll the back right and left. The legs [lie] quietly. The heels [stay] in place. The
head is on the floor. Do not lift the head from the floor. Like this, roll the back with
delicate, light movements . . . gradually faster and faster.
[TN: Take the right arm across the chest under the left armpit toward the left shoulder blade. Hold
yourself. From above, take the left arm across the chest toward the right shoulder blade and hold yourself.]
1702
Leave the pelvis passive. Do not push with the legs. Roll the head together with the back.
6a. Place the two feet standing. Cross the right knee over the left. With the two
legs — sink to the right, toward the floor. Embrace yourself as a minute ago.
Continue doing the same movement. The legs lie quietly off to the side, sunk toward
the floor.
Sink the knees to the right. Stay with the knees to the right. Stay with the knees down and
roll the upper part of the body.
Of course, anyone who tries to hold the knees on the floor cannot roll. We only said to sink,
we did not say to touch the floor.
Roll the upper part of the body faster and faster.
6b. Leave this and change over the arms. That means to have [the arm] that was
closer to the head farther from it now. Change over the legs. Change over the legs.
Cross the left leg over the right. Sink to the left. Sink the knees and continue rolling
the upper part of the body right and left, easily and more and more comfortably.
7. Extend the two hands [arms] sideways in a continuation of the shoulders. Lift the
two legs in the air and go down to the right with the two legs. They can be spread. They
do not have to be together. Then, with the two legs, go to the left. [Move the legs] back
and forth.
7a. Slowly pay attention to the head. While the legs go down to the left, look to
the right . . . with the face, look. While going down to the right, look to the left.
[Turn the head.] Spread the legs. Each time, straighten them at the knees as much as
is comfortable. Turn the face to the opposite side of the movement of the legs.
7b. Now, each time you [move] the legs to the side — pay attention. [When you
move the legs to the left] lift the right leg closer to the head. When taking [the legs]
to the right, lift the left leg closer to the head.
To the right, left leg closer to the head . . . to the left, right, left... closer to the head . . .
7c. Now do the movement much faster and much lighter.
Pay attention so the upper leg goes closer to the head.

8. Please lie on the stomach. Place the right ear on the floor. Interlace the fingers and
place them on the left ear. The right ear [is] on the floor. The hands are on the left ear.
Notice that when the hands [elbows] are on the floor, the head will not participate in the
movement.
Now, put the legs together and bend them at the knees. Slowly tilt the two legs
right and left. Lift the appropriate knee each time. That means when you move to the
right, lift the left knee from the floor.
1703
Just pay attention so the feet will be tied together. The feet are tied together. Increase the
simplicity of the movement. The feet are tied together. That is the essence. The feet [stay]
together. Increase the simplicity of the movement, but do not rush.
Rest for a moment.
9. [Please lie on the stomach again.] Place the left ear on the floor. Interlace the fingers
[and put the hands on the right ear]. Spread the knees. Bend the knees. Lean the soles of
the feet one to the other. Now, in this position, lift the right knee once and once the left
knee. With the legs, move sideways as much as possible.
The knees are spread. The soles of the feet lean one onto the other. The right ear [is] on the
floor. The hands are interlaced behind [over] the left ear. The left ear is on the floor and the
hands are on the right ear. Increase the simplicity of the movement. [TN: Dr. Feldenkrais
just made a mistake and immediately corrected himself.]
The soles of the feet lean one on the other. Pay attention to the soles of the feet. Lean them,
one to the other and continue doing this.
10. Do the movement of the arms hugging oneself, but now extend the palms
sideways. Roll the body to the right until the right hand will touch the floor. Then, roll
to the left until the left hand touches the floor. [TN: Dr. Feldenkrais made two mistakes. First,
the left hand touches the floor as you roll to the right. Next, the right hand touches the floor when you roll
to the left.] Slowly, extend the arms long. Each time, touch the furthest place with each
hand.
Extend the arms long while touching [the floor]. Slide them above the floor. Extend an arm
at the elbow and touch the furthest point possible on each side.
10a. Change over the [crossing of the arms]. Continue doing the same thing. Pay
attention to where the arms are in relation to the body.

11. Lie on the abdomen. Spread the legs. Place the hands relative to the body like a
minute ago. That means the right hand [is] to the left and the left hand [is] to the right.
The backs of the hands [are] on the floor and the palms [are] toward the shoulder blades.
Place the palms on the shoulder blades. Turn the hands so the backs [of the hands]
remain on the floor, to the sides . . . the backs of the hands to the floor. Spread the legs.
In this position, roll the body right and left... slowly right and left. Extend an arm
each time. As before, the arms are longer each time.
It is possible to lengthen the arms. Each time lengthen an arm until they are the furthest
possible one from the other. It will be possible to roll comfortably like this.
11a. Change over [the crossing of the arms]. Continue doing the same thing . . .
more simply. Lengthen the arm each time, the arm that can be made longer.
1704
12. Lie on the stomach. Extend the arms on the floor, above the head. Spread the legs.
Slowly, slowly, listen to the breathing. Each time you inhale, think that the right arm is
getting longer as it lifts. Extend it and lift it a bit from the floor.
While inhaling, elongate the [right] arm and lift it from the floor. Elongate it in the direction
that is comfortable, not in a direction that is painful and uncomfortable. Find the direction
that is comfortable for lifting and lengthening the arm.
12a. Now, with each inhalation — do the same thing with the left leg and the right
arm . . . both long and light. With the inhalation, lighten them, lengthen them, and
lift them.
With the next inhalation — add the left arm. With the next inhalation — add
the left leg. All four limbs [will lengthen and lift].
Pay attention. Do not lift much [only enough for] all the limbs to be long and light with each
inhalation.
12b. Now, also lift the head.

Of most importance is that it will be longer and lighter. Also the head and the whole spine . . .
not powerfully. Do not involve yourself with lifting high or beautifully.
Roll over onto the belly and go back [return]. With each inhalation think that the spine
becomes longer so that from the pelvis to the head the spine becomes longer as if someone is
pulling the head. Lengthen the spine. Lengthen the two legs and the two arms. Slowly lift
everything from the floor with each inhalation.
Do not be involved with lifting high, but with the lengthening. Everything will become long
and light, especially the head and spine will get longer, as if someone is pulling the hair, as if
someone is pulling the hands. Do not swing. Make the smallest lift that allows [you] to think,
"Everything is long."
Now, from this position, in one movement, get up to standing and feel how it is.
(End of lesson)
1705
#247: On the feet and forearm
ATM Lesson #247: On the feet and forearm

[Note: The end of the lesson is missing.]
1. Please sit with the two legs straight and spread wide. Lean the body to the left.
Lean on the left elbow and forearm . . . left, left. That means to the left. Lean on the
forearm and elbow.
Please put the right foot standing on the floor. With the right hand, take the left
temple from above the head. With slow movements, tilt the head to the right. Tilt the
head to the right.
2. Return to the exact same position, but pay attention. Place the elbow to the left,
not behind the body, but exactly to the left. The hand [pointing] toward the front, in the
direction of the legs. Return to [tilting] the head to the right with the right hand. Of
course, place the right foot standing . . . exactly the same position. Continue doing this
movement.
Pay attention so that the pelvis moves when doing the movement with the head. That means
you are helping to move the pelvis right and left with the right foot.
Do not pull in one go because it will not bend. Rather, help with the spine, with the assistance
of the right leg. Enable the right hip to lift and return, down; then, the head will learn to
move.
Leave this. Lie on the back [and rest].
3. Sit and spread the legs. Lean on the right elbow and right forearm. Bend the left
leg and place the foot on the floor. With the left hand, hold the right temple, from above
the head. Do the same slow movements of bending the head toward the left shoulder.
With the left leg help move the pelvis right and left.
Make delicate movements. Do not pull. Do not go to the place where it is impossible to
continue further. Organize the body so there will be the feeling, "If I want to I could bend a
bit more." If you help with the leg, it is like that.
Leave this. Lie and rest.
4. Sit and lean on the left elbow and forearm. [Lean to the left.] Place the right foot
standing. Place the right hand on the right knee. With the right hand, move the [right]
knee so it will make a full circle.
Place it [the right hand] on the [right] knee and try to make a full circle. The right foot will
stand on the whole foot, on the heel, on the toes. With the right hand, turn the right knee so it
will describe a full circle. Place the foot in a comfortable position so it will be possible to do
this.
1706
Pay attention. Soften the foot so the movement of the knee can be done without lifting the
foot from the floor. The whole leg remains standing on the toes and on the heel as a circle is
made.
4a. Stop for a minute and then continue. Only now, change the direction of the
movement of the knee.
5. Sit and lean on the right elbow [on the forearm and hand]. Place the left leg [foot]1
on the floor and the left hand on the knee. Turn the knee to the left in a circle. [Move the
knee] while the whole foot is standing on the floor.
5a. Stop for a moment and then continue in the other direction.
Leave this. Rest for a moment on the back.

6. Sit and lean on the left elbow. Bend the right leg. Take the right heel with the
right hand . . . from behind the knee, from behind the knee, on the floor, only the heel.
The leg is standing. Place the right foot on the floor. Hold the heel from behind [the heel] so
the heel stands on the floor. With the hand, take the heel, only the back of the heel.
[6. continued]
Like this, move the leg [foot] on the floor so it will draw a circle. Move the whole
foot, together with the heel. Leave the heel on the floor. The whole foot is on the floor.
Hold the heel from behind with the thumb inside and the fingers outside. Turn [move]
the heel on the floor, with the foot. Move the foot. Move the heel so it draws a circle.
6a. Leave this and put the foot standing on the floor. Put the whole foot on the
floor, with the heel also. Place the hand from behind. Place the hand on the floor so
the thumb will be "from inside the heel and from outside behind the heel." Place the
hand on the floor. The heel [is] standing on the floor. In this position, turn [draw
circles] with the foot and with the heel, with everything on the floor.
[TN: The outside part of the right hand leans on the floor. The back of the heel is in the web
between the index finger and the thumb. The thumb is closer to the inside or mid-line. The
fingers hold the outside edge of the heel. Everything remains on the floor.]
In this position, turn [move] the whole foot, with the heel, with everything on the floor. Draw
a circle. Slide the foot on the floor and make circles with it.
6b. Change over the direction of the movement.

6c. Now, place the hand from between the legs, get hold of the heel and do the
same thing. Then, change over the direction of the movement.
TN: Hebrew has different words for hand, arm, and forearm and for foot, shin, calf, and thigh.
reference is indicated in brackets.
1707
7. Sit and lean on the right elbow [forearm and hand]. Place the left foot standing on
the floor. Place the left hand on the floor with the thumb spread so it [the hand] could go
behind the knee and catch the ankle. Catch the ankle with the thumb, from inside, and
the fingers, from outside.
In this position, turn [move] the foot in a circular movement. Slide it. Then,
change over the direction of the movement.
It is possible to put the hand from between the legs and from behind the heel. Do the same
thing in both directions. [Make circles in both directions.]

8. Sit and lean on the left elbow [and forearm]. Bend the right leg. Place the back of
the right hand behind the belt [lower back]. The back of the right hand [is] on the back,
behind. Now, move the right elbow forward and backward while turning the whole body.
The right leg is standing. The right knee is standing. Turn only the head and the back. Take
the elbow forward and backward. Pay attention to form an arch in the back. Turn the head
together with the elbow.
Pay attention. Form an arch in the back while moving the head to the right and backward.
Not powerfully . . . protrude the abdomen and arch the back.
9. Lean on the right elbow [and forearm]. Place the left foot standing. Place the left
hand behind the back on the area of the belt [lower back]. Do the same movement. Take
the left elbow forward and backward as the face turns together with the elbow.
Pay attention. Create an arch in the back while moving backward.
10. Sit and lean on the left elbow. Place the right foot standing. With the right hand,
catch the arch of the right foot from inside. Sorry . . . the arch of the left foot from inside.
[TN: Dr. Feldenkrais corrects himself.] In this position, lift the hand and leg from the floor and
return. Slowly try to turn the leg with the hand and draw a circle with the hand and foot.
.. a circle in front. Draw a large circle in front with the hand and the leg.
The leg is more or less straight. Do not bend it at the knee. Hold it [the leg] as [you] can, as
it is, straight or not. [Draw] a circle with both.
Rest for a moment.
11. Sit. Take the leg in the same fashion and change over the direction of the circle.
The right leg is standing. Change over the direction of the circle made by the left leg and
[right] hand.
1708
12. Leave this and lean on the right elbow. Get hold of the arch [of the right foot] with
the left hand. Lift the right leg in the air. Lift it straight into the air and return many
times. Help with the whole back. Lift the leg and come down.
12a. Now, continue with the circles.
Rest for a moment.
13. Return and finish on the other side.
14. Sit and bend the right leg. Lean on the left hand. Comfortably place the right foot
so it will be possible to lean the right hand on the knee. Lean the right hand on the right
knee. [Lean] the left hand on the floor. Lift the pelvis from the floor a few times.
Lean with the right hand on the right knee. [Help] lift the pelvis from the floor many times.
Organize the right and left hands so it will be comfortable to do. Change their places until
[you] feel that this is the most comfortable position. Lean on both, on the right hand and on
the left hand [so you] can lift the pelvis from the floor. Find the direction that helps lift the
pelvis from the floor, which makes it comfortable to do. With the right hand, lean on the right
knee while coming up.
14a. Now, bend the left knee while lifting the pelvis. Guide the left foot close to
the right foot so it could move behind the right heel. [Move] only the [left] foot
behind the right heel. Sit . . . the foot exactly behind the heel . . . behind the right
heel. [Place the left foot] behind the right heel. Touch the back of the right heel
[with the left foot]. Get up and extend the [left] leg backward.
Do this many times. Sit every time [you] place the foot behind. Then, get up,
lift the pelvis, and extend it [the left leg].
15. Sit and lean on the right hand. Place the left leg standing and the left hand on the
left knee. Lift the pelvis from the floor many times. Lean on the right hand. With the
left hand on the left knee — lift the pelvis a few times.
15a. Now, with each lifting — bend the right leg and transfer the foot behind the
left heel. Then, sit. Then, get up again and straighten the leg.
16. Return to sitting. Lean on the left hand. Put the right foot standing. Lean the right
palm on the right knee. Lift the pelvis from the floor. Bend the left leg and place it
standing on the knee. Stand on the left knee without moving the hand. Find the place
where it is possible to place the knee standing, behind, on the floor. Stand on the hand
and on the knee, and then return.
Organize the hand so it will be possible to stand on the left knee. Put it standing, and stand on
it. Do this many times. Stand on the left knee and bring it back to place.
1709
17. Sit. Lean with the left hand on the left knee. The left foot is standing. The right
hand [is] on the floor. Lift the pelvis. Move the [right] leg backward and stand on the
right knee. Stand on the right knee.

18. Return to lean on the left hand. Place the right leg standing. With the right hand,
lean on the right knee. Now, bring the left leg backward to standing. Lift the pelvis and
bring the leg backward to stand. Take it backward as if to stand on the knee [but instead]
place the foot standing on the floor.
It is possible to stand on the leg [foot] if [you] take the knee as if to stand on the knee. Stand
clearly on both feet and return to sitting.
18a. Leave this and do the same thing to the other side.
The right hand is on the floor. The left hand is on the left knee. Lift the pelvis and Oil
[Note: This is the end of the recording. It does not seem to be the end of the lesson.
(End of lesson)
1710
Notes
1711
#248: Pulling the feet sideways
ATM Lesson #248: Pulling the feet sideways

1. Lie quietly on the back for a moment. Bend the knees. Place the two feet on the
floor. Lift the right leg and place it on the left leg so it will be possible to bring the
thumb of the left hand between the four [little] toes and the big toe. Get hold of the four
small toes. The thumb . . . catch the other small toes from below. Hold the four toes as a
unit. [Place] the right hand behind the head.
In this position, lift the [right] leg, the hand, and the head, together, from the floor .
.. not powerfully.
[TN: It seems Dr. Feldenkrais is talking to a specific student.] No . . . with the thumb
between the big toe and the remaining toes. Catch the four toes together, as a package.
Lift [the head] with the help of the right hand, with light movements. Lift the leg, also. Lift
the head, also. Lift only the left leg. Lift the right leg with the left hand. [TN: Dr.
Feldenkrais immediately corrected himself.] Do not work hard. Make very light movements.
Do not work hard.

2. Return to place the two legs standing. Put the left leg on the right. With the right
hand, bring the thumb between the four toes and the big toe, from below the sole of the
foot. Hold the four toes as one whole package. Now, with the left hand behind the head,
lift the head, the leg, and the hand . . . with light movements, without trying to do
anything special. Lift everything . . . with the two hands helping.
Lift the head and the leg. Make very light movements. Do not try to touch. Do not try to
touch and do not pull. Do not push. Make a simple, comfortable movement, especially
comfortable.
Direct everything so quietly and so slowly that the body will be able to adapt. Exhale air so
the movement will be pleasant to do.
Slowly leave this. Lie quietly for a moment.
3. Return to bending the knees. Place the right leg on the left. Get hold of the four
small toes with the left hand, from below the sole of the foot. The right hand [is] behind
the head. This time direct the left leg, the left knee, to the left so it will be possible to
pull the right foot sideways with the left hand . .. sideways to the left as far as it will go .
. . gradually. This means to let the upper knee move away from the body while taking it
sideways.
Like this, move to the side as far as it goes. With the left hand — pull the right foot sideways
as far as it goes . . . gradually as far as it goes . . . to the left as far as it goes. Pull the foot.
Move to the left when it touches the floor, as far as it goes. Tilt the left knee to the left and
with the left hand, pull the right leg to the left as far as it will go . . . on the floor, drag it.
1712

4. Put the two legs standing. Place the left foot on the right knee. With the right
hand, from below the sole of the foot, catch the four little toes. Hold them like a package.
[Place] the left hand behind the head. With the right hand, pull the left leg. Let the right
leg fall to the side. Like this, gradually pull the left leg. Drag it to the right as far as it
will go under the condition that it will be light and pleasurable to do.
Pull it as far as it goes .. . further and further to the right. Drag the left leg on the floor, with
the right hand, as far it will go.
Rest for a moment.
5. Bend the knees. Place the right foot on the left knee. Catch the toes with the left
hand as before. Lift the head with the right hand. Now, shorten the [left] foot. That
means to bend the ankle so the toes [go] toward the knee. In this position, push the heel
along the floor and straighten the leg. At the same time, lift the head and the right leg
with the left hand. Lift the head [with the right hand] and the [right] leg with the left
hand. With the left leg — push it and straighten it. Push the heel forward [downward]
with the foot bent at the ankle. This means the toes are up.
Only the heel moves forward. Have the heel be the longest part of the leg. Do everything
with one movement. Pay attention. Do it so the heel is the longest part when moving, not
afterward. Pay attention so the left heel drags on the floor until it will be possible to
straighten the left knee.
5a. Now, extend the left leg like this — while the head is lifted and the [right] leg
is lifted. Now, try to turn the left leg so the foot will turn right and left [while] on its
heel. The leg is straight. Turn the leg [the thigh also] while the foot is short.
Turn the foot, with the knee, with the thigh. [Turn it] right and left.
5b. And now, help with the body so the leg could go [turn] the greatest amount
right and left . . . until it will lie once on its inner side and once on its outer side.
Then, gradually decrease the movement of the body and continue doing the same
thing with the leg. Gradually decrease the movement of the body and increase the
movement of the leg at the thigh.
5c. Now, leave the body quiet and do only the movement of the leg. The leg
1
[foot] is short. That means the heel is the longest part of the leg.
Leave this. Lie on the back for a moment and rest.
6. Bend the knees. The left foot [is] on the right knee. With the right hand, get hold
of the four toes from below. With the right hand, catch the four toes. Lift the head with
1
Hebrew has different words for hand, arm, and forearm and for foot, shin, calf, and thigh. Colloquially a
generic word is used for hand or arm and another generic word is used for foot, knee, leg, etc. Through
custom and general use the words became interchangeable. The specific meaning is derived from the
context. Dr. Feldenkrais almost always follows this custom and uses generic words. His specific reference
is indicated in brackets.
1713
the help of the left hand. [Lift] the [left] leg. Shorten the right leg [foot] and push the
heel forward many times slowly, slowly.
With a short foot — that means the ankle is bent toward the body as much as
possible. Do the movement gradually until it is possible to straighten the right leg
completely at the knee.
6a. And now, with the leg straight at the knee [and short at the foot] — with the
help of the body roll this leg right and left until it will be possible to place the foot on
its inner side and on its outer side.
Gradually decrease the movement of the body and improve the movement of
the leg so it will be able to do this movement in the hip; but, help with the back as
long as it is pleasant to do.
Rest for a moment.
7. Like before, with the left hand get hold of the right foot, from below . . . with the
four small toes as always. The left leg [is] long, lying on the floor. Place the right hand
behind the head. Now, bend the whole body. [Bend] the left knee, so the left heel will
move to the right... on the floor, on the floor. The left heel [goes] to the right. Bend the
knee.
Also, take the head, with the right hand, to the right. . . with the shoulders on the
floor. Bend the left knee so the left heel will move to the right and also take the head and
elbow to the right... on the floor. Everything is on the back.
Bend the left leg at the knee and move the left heel to the right. Also [move] the head, with
the elbow, to the right as if [you] wanted to touch the right elbow with the left heel. Do this
many times.

8. [Change over the sides.] Catch the four small toes of the left foot with the right
hand. [Place] the left hand behind the head. Take the head and the shoulders, everything,
to the left. Drag them on the floor. Bend the right knee so the right heel will move along
the floor to touch the left elbow.
It is necessary to bend the knee and drag it along the floor if the right heel is to move more
toward the right. Bend the head and shoulders to the left. [Bend] in the chest, in the back.
Make delicate movements many times. Drag the heel, not the knee. Take the heel.

9. Return to bending the right leg. Catch it with the left hand, from below the sole of
the foot. [Catch] the four toes. Return and do the same thing to the right.
That means to lift [place] the hand behind the head. Take the shoulders [and the hand and
elbow] to the right, everything moves to the right... and the heel to the right.
9a. Now, extend the right arm. Catch the four toes of the left leg. Now, the great
majority probably can arrive [at the toes]. Catch the four toes.
Leave this and then do it once again .. . many times until it will be easy to do, until it will be
easy to catch the four toes from below with the right hand.
1714
9b. Now, hold the two legs [feet] like this. Lift them in the air with both hands.
Like this, go down to the floor. Rock.
No . .. the right leg as [you] hold it, the left [leg] as you hold i t . . . of course, cross the knees.
Cross the knees. Cross the knees and go to the floor first with the left knee; then, it will be
possible. The left knee goes to the floor first if you make a light movement with the body.
Let the left knee go first, the left knee first... many times. Listen so that the left knee will go
to the floor first; then, it will be possible to sit with the knees crossed. The left knee — first to
the floor.

10. Bend the left leg. Hold it from below with the right hand . . . the four toes. Now,
slowly and many times, bend the right leg to the side, toward the left hand. Take the
shoulders and head to the left until it will be easy to catch the four toes with the left hand.
Pay attention. Move the shoulders and head to the left so the hand will reach. The head and
shoulders [move] to the left.
10a. Now, catch the right leg [foot] with the left hand and hold it. With light
movements, move the body. First, lower the right knee toward the floor. Pull the
left leg to the right of the right knee. Hold the toes of [both] legs from below, from
below the sole [of the foot].
Rest for a moment.
11. Bend the left leg and get hold of the toes, from below. Bend the right leg and with
the other hand, catch the toes from below. With the two hands, pull the two legs to the
sides. Place the knees on the floor with the right knee [going] to the floor] f i r s t . . . the
right knee first.
In this position, lean the head on the floor. The head [goes] backward. Slowly try
to lift the pelvis from the floor. [TN: Dr. Feldenkrais made a mistake. He wants the class to lift the
shoulders from the floor.]
With the head — lean. Lift the shoulders and the back many times. Many times . .. lean on
the top of the head and gradually lift the shoulders and the spine. Hold the legs with the
hands. Do this many times. Lean on the head, behind. Lift the shoulders.
Lift the shoulders many times. Pay attention. The moment [you] lift the shoulders it becomes
comfortable to pull the legs. It becomes possible to lower the left knee toward the floor a bit
more comfortably. It does it by itself. The two legs move away from the head. Let them
move away from the head.
12. Change over the legs and do the same thing.

That means to catch the right foot with the left hand, from above. Of course, the toes [are]
caught from below. [Hold] the other leg. Now, lower the left knee to the floor and lean on
the top of the head. Listen so the two knees move away from the body while doing this. With
the hands — pull the two feet to the sides.
1715
Make many small comfortable movements. It is not necessary to do this in one go. Lean on
the head and lift the shoulders. Lift the back many times. Bend the head further backward
each time. [Bend it] to the extent that is comfortable to do and you will see that the two knees
move to touch the floor, or at least move to touch one to the other.
13. Catch the left leg [foot] with the right hand. Bend the right leg sideways and catch
it with the left hand. Sit with a swing.
And now, place the right hand on the floor. Lean on the floor with the right hand.
Then, lean [on the floor] with the left hand and left leg. Move [rock] the whole body
right and left on the floor.
The right hand stays in place. The right leg stays as it is. The rest of the body moves the right
leg and the left hand. Move the whole body right and left.
Hold the right leg. If it is difficult, touch the right leg with the right hand. Now, with the
body, move the right leg right and left.
13a. With the right hand — get hold of the left leg [foot]. Hold the four toes, the
four little toes. With the right hand — hold the toes of the left foot from below.
Lean on the left hand . . . the left hand on the floor. Now, with the right hand —
move the left leg right and left. [Move it] as far as it will go.
Of course, pay attention. The leg needs to move sideways so it can come back. Hold the four
toes. Bend the knee and move right and left as far as it will go. Turn the whole back and
head right and left... in both directions as far as it will go.
Of course, the left leg clearly lies on the floor during the movement to the right. The left knee
— move it further and further to the right... with the whole back.

14. Again, catch the left leg with the right hand, from below, from below the foot, from
below the sole of the foot. Take the right leg with the left hand, from below. Sit like this
and lean the left hand on the floor. Lean on it and turn [rock] the whole body right and
left. With the right hand — pull the leg.

(End of lesson)
1716
Notes
1717
#249: Knee pulling the shoulders to sit Indian-style
ATM Lesson #249: Knee pulling the shoulders to sit Indian-style

1. Please begin. Lie on the back. Bend the knees. Put the two feet on the floor.
Place the right ankle on the left knee. Now, with the left hand, get hold of the knee, the
[right] knee. The right hand [goes] behind the head. Now, with tiny movements, push
the knee down in the direction of the floor, so it pulls the left hand until it [causes] the
head to lift a little bit. [Do this] with small movements.
Push the knee away from the body. With the left hand, hold the knee. Hold the knee with the
fingers. Move the knee so it will pull the left hand a little bit and lift the head. Pull the hand
with the knee.
It is not important how big the movement is. With the fingers, hold [the knee] and pull the
hand with the [movement of] the knee. Have the knee pull the hand. Make a movement with
the knee. Move it away from the head so it will pull the left hand, so it will pull the left hand.
It is necessary to hold the knee with the fingers so the knee will pull the hand as [the knee]
moves away.
It is not possible to make more than a tiny movement. Do a tiny movement. Do not try to lift
high, just make this tiny movement, a movement of the leg.
2. Return to bending the legs. Put the left ankle on the right knee. Now, with the
right hand — get hold behind the knee — with the fingers. Put the left hand behind the
head. With light movements, distance [the knee from the head]. Pay attention to how
tiny the movement is in the beginning.
Leave this. Extend the legs and rest for a moment.
3. Return to placing the legs standing. Place the right ankle on the left knee. Now,
catch the right knee with the right hand . . . behind the knee, the fingers behind the knee
so the knee could lift [pull] the arm. The left hand [goes] behind the head. Now, push
with the knee and distance it from the head.
From above, catch [the knee] with the fingers. Put all the fingers from above, from above the
knee, the fingers behind the knee.
[TN: It seems Dr. Feldenkrais is correcting a student.] The other side of the lower leg . . . the
leg when it moves away will pull on the fingers and the right arm. It helps lift the head.
4. Now do the same thing on the left leg. That means the left leg [is] above. Catch it
with the left hand. The right hand [goes] behind the head. Move the leg away from the
head, and with it, pull on the left arm.
1718

5. Place the two soles [of the feet] on the floor. Place the right ankle on the left knee.
Catch the arch of the foot with the left hand. With the right hand, from above the knee
[hold] like always, do the same movement.
5a. And now, take the leg right and left with the two hands, as far as it will go.
[Hold] at the arch of the foot, below the arch of the leg [foot]. On the way, tilt the
leg as it is lying.
[Tilt the right leg] right and left so the right knee will move right and left as far as [you] can
take it with the hands. Move the whole body. Take the leg left and right, wherever it will go .
. . with the two hands . . . as it is, as you are holding the leg . . . left and right wherever it will
go . . . the whole way. Move it with light movements. Hold the leg as we said. The left hand
[is] under the arch of the leg [foot] and the right hand is above [the knee].
Listen to the left knee and to how it is lying once on this side and once on that side. The
intention is to move the right leg relative [to the left leg] so it pulls the body. Do not move
the left leg [intentionally]. Move the right leg relative to the left. At the end, it also will pull
the left [leg] sideways. Pay attention. Move the leg relative to the left leg. Slowly move [the
right] leg right and left relative to the left leg to wherever it will move. [Move it] until the left
leg also starts to move.
5b. With the left leg, lean to the left. Stay with the left leg in this position — to
the left, close to the floor, where the left knee leans toward the floor, on the left side.
Now, in that position, hold the [right] knee and move it away from the head. [At the
same time] lift the head as we did earlier, in the beginning. Lift the head and
shoulders from the floor with the help of the knee. Allow the knee to pull. Go down
with the left knee close to the floor.
Do not strain. Remain quiet, with the left leg lying quietly. The left foot is on its side. Stay
like this on the left side. Now, distance [the knee] from the head with the shoulders [leaving]
the floor. Distance the leg from the head so it will pull the right arm, [which in turn] pulls the
head from the floor. The knee should move away from the head. Only the knee, only the
knee . . . distance the knee from the head . . . only the knee, not the whole foot. Do not push
it. It should pull the arm. [Do] not move the foot.
6. Bend the knees. Place the left leg on the right. Hold the arch of the left foot with
the right hand and the knee with the left hand. Move the two hands, with the leg, right
and left as far as they will go. Move the whole body, with the leg. Take the leg right and
left as far as it will go, both right and left.
6a. Now, stay with the right knee close to the floor. With the right hand — hold
the [left] foot in place on the floor. Stay with the right knee close to the floor. Now,
move the [left] knee away from the head so it will pull on the left arm, which in its
turn will pull and lift the head and shoulders.
It is not important how much. Stay with the right knee on the side, close to the floor. In this
position, push the left knee in order to distance it from the head. [In turn] it will pull the arm
and lift the shoulders a bit. Push with the knee.
1719
Rest for a moment.
7. Bend the knees. Place the right leg on the left. Now, with the two hands hold the
right knee; but, of course, in the same way, so the knee could pull the two hands.
Distance the knee from the head. Lift the shoulders and head with the [pull] from the
[two] hands . . . light movements.
Pay attention to how slowly, slowly [you] begin noticing that it is possible to lift the leg in
this direction. You will see that it makes a huge difference in both hip joints and in the whole
spine. Pay attention to how [you] can slowly feel that it is impossible to push the knee
because the spine at the place where it comes out [of the pelvis] lacks flexibility. That is why
it is not possible to sit like this. There isn't any difficulty to sitting like this with good hip
joints. [TN: The phrase, "sitting like this" refers to sitting Indian-fashion.]
8. Bend the legs. Place the left over the right. Catch it [the knee] with the two hands
and do the same thing.
Pay attention to how slowly, slowly the two shoulders lift more as the spine and chest change.
Slowly [you] begin to understand what is wanted.
Rest for a moment.
9. Bend the two knees. Place the left ankle over the right knee. Hold the arch of the
foot with the right hand. The left hand holds the knee. Lift the head a bit from the floor
and straighten the right leg a bit downwards. Straighten it down with a little swing until
it [the movement] will sit the body up.
Make light swings with the leg. Gradually extend the heel of the right leg until it sits the body
up. Of course, it is necessary to distance the left knee from the head while doing this. If that
is not done, the body never sits up.
Distance means not to shorten the left arm, but rather to lengthen it. If the knee pulls the
hand, the arm has to be long. If it is not long, it indicates that [you] are not doing this. If the
left arm bends at the elbow, it indicates that [you] are not doing what I say. Distance the left
leg, the left knee, from the head and lengthen [the arm].
10. Put the two legs standing. Put the right leg [over the left]. Catch it at the arch of
the foot and at the knee. Now, with light movements, distance the leg from the head. At
the same time, straighten the left leg. Straighten the left leg at the same time.
Pay attention so you push with the right leg, primarily with the right knee. [Push] so the two
arms straighten completely at the elbows before sitting up.
The heel of the left leg should lengthen. The foot is bent and the heel pushes forward with a
light movement.
1720
11. Bend the knees. Place the left leg over the right and take the arch [of the foot] in
the right hand. With the left hand [hold] the knee. Now, take the two knees to the left so
the left knee will touch the floor and the right knee [will be] almost on the floor. Lie on
the back. It is not important if the legs do not go [all the way to the floor].
In this position, halfway — not completely on the side . . . [lie] on the back — the
knees to the side only to the extent that you can stay like that. That means the right knee
will be close to the floor on the left side.
Now, in this position, push the leg. Lift the head and shoulders. Push the knee and
lift the head and shoulders a bit.
Help lift the head and shoulders with the left knee. Pay attention. If [you] are doing this, the
right leg tries to straighten. Do not interfere with it. Let it straighten if necessary. If the right
leg tries to straighten, allow it to straighten. Do this movement many times.

12. Bend the knees. Place the right leg on the left. Hold it with both hands. Tum both
legs to the right. Turn right so the left knee comes closer to the floor on the right side and
the inner side of the leg lies on the floor. The left leg [lies] on its inner side.
In this position, push the right knee. Help the shoulders lift a bit. If the left leg
tries to straighten, let it.
13. Bend the knees. Place the left leg on the right. Hold it at the arch as a minute ago .
. . with the right hand at the arch and the left hand at the knee. Bend to the left. Go down
to the left with the legs, with the knees to the left as before.
Now, in this position, leave the right hand. With the right hand — take the head
from above and pull the head and shoulders to the right, along the floor.
[Hold] with the right hand, from above the head. Catch the left temple. Pull the head and
everything to the right on the floor, along the floor, to the right. With most people, there is
hardly any movement. Slowly try to move. You will see that if [you] do ten movements in
the right direction, all of a sudden there will be significant movement. Then you will feel a
huge change in the spine, in the place where you need it.
To the right, to the right, along the floor . . . there isn't any need to look to the right with the
face . . . the head with the face to the ceiling. With the right hand [pull] the head and
shoulders to the right. [The movement is] relative to the pelvis. Slide the shoulders. Tilt the
head to the right, to the right along the floor. [Do] not turn the face. [Take] everything to the
right.
13 a. Now leave the legs like this, touching the floor. [Leave] the knees like this . .
. the left and right knees. Extend the left hand above the head. The left arm and
hand above the head, long. The left arm [is] long, above the head. With the right
hand — continue doing the same thing. Drag the left arm along the floor to the right,
together with the head.
It isn't important how much. The left hand will show the person how much he is moving. It
[the left hand] should move with the body. Pay attention to how much the movement
increased since the beginning. Move the shoulders along with the head, so it will be possible
to notice in the left arm that the shoulders are moving to the right, that the head is going to the
right.
1721
Do not strain. Make small movements many times and then it will improve . . . light
movements many times so it will improve. Light movements many times — that is the secret.
Pay attention to what it has done to the back and pelvis, if you can notice in a special way the
contact with the floor, if it is different from before and on one side more than the other.
14. Put the knees standing. Place the right leg on the left. Hold it at the knee with the
right hand. Go down to the right with both legs. With the left hand, take the right temple
from above the head. [Hold] from above the head . . . the right temple . . . with the face
to the ceiling . . . the nose to the ceiling. Now, move the head to the left relative to the
floor, relative to the body, along the floor. Take the elbow to the left, the head to the left
many times. [Move] until [you] notice movements in the two shoulders.
14a. When they [the shoulders] start moving, extend the right arm above the head.
Drag the shoulders and listen to the right arm.
[The right arm] it is like a gauge or instrument dial that shows how much [you] are
moving the head, how much [you] are moving the shoulders. The two knees should
be tilted to the right to the extent that is possible.
Rest for a moment.
15. Place the two legs standing. Place the right leg on the left. Take the right knee
with the left hand . . . as before, with the [right] hand behind the head, the right hand
behind the head. Try to push the knee away from the head. Try to straighten the left leg
and sit. Like this [try to sit].
15a. Change over the hands and do the same thing. Change over the hands, not the
legs.
Pay attention if it is easier than before.
16. Now, for a moment, lie on the back. Put the two legs standing. Place the right leg
on the left. Hold it with the left hand. Just pay attention when [you] push it away from
the head if now there is a bigger movement [in the leg] than before. [Push the leg away]
and lift the head.
Just pay attention to how big the movement is now compared to what it was before . . .
without sitting . . . just this movement of the leg.
16a. Try to do the same movement to the other side. That means with the left leg.
See if it is also different with [this leg]. Pay attention if [you] now notice a clear movement in
the hip.
16b. Try to sit Indian-fashion [cross-legged].
1722
Pay attention if everyone, for himself, can notice that it is different from usual. Try to sit
Indian-fashion and pay attention to whether [you] feel, "Oy! Oi!1 I never sat like this."
Zeit mir geshudit1
1
Oi! Oi! Oyl is Yiddish meaning, "Oh, no!"
2
A Yiddish phrase meaning "Be well"; "You should be healthy;" or if used as a good-bye. "Take care."
1723
#250: Balance with the knees crossed
ATM Lesson #250: Balance with the knees crossed

1. So, please lie on the back. Lie on the back and bend the two knees. Place the right
ankle on the left knee. Now, with the left hand hold the knee, from above so the fingers
hold the knee. [Hold] so it will be possible to distance the knee from the head. Distance
the knee from the head so it will open as if going to sit cross-legged or Indian-fashion as
we have done before.
Have the knee pull the hand. Open the knee so it will pull the hand that in turn will lift the
head as we did [in another lesson].
la. Now, extend the right arm on the floor above the head and continue doing the
same movement. That means to distance the knee and, like this, allow the body to
roll.
Extend the right arm above the head and pay attention. Make tiny movements. Be sure not to
lift the arm. Have the arm lying [on the floor]. To the extent possible, the right arm will stay
lying on the floor quietly. If it moves a bit, it means the body is rocking. Leave it so the hand
will lie quietly on the floor.
Now slowly do the movement with the knee until the head begins to lift from the floor. Make
many tiny movements until the head will not lift except with the movement of the knee. Roll
along the floor in order to come to lie on the right arm . . . slowly, slowly many times. Extend
the right arm. Distance the right knee from the face relative to the body many times until the
body will roll without lifting the head. Like this, continue slowly until you feel such a change
in the shoulder blades and in the neck that it becomes possible to roli the head on the right
arm. It will not happen with everyone simultaneously . . . slowly, slowly many times.
Do not strain the head so it goes onto the arm. It should get there as if by itself. For that, it is
necessary to move the knee as many times as necessary for success. There is no better
remedy than going slowly, slowly and a bit less than [you] want to do.
Pay attention that the knee will move away from the head and that it will pull on the left arm
and shoulder. [Pay attention] so that the shoulder will lengthen [as it] follows the knee, and
this slowly pulls on the head until it lies completely bent backward, without force, as it lies
over the right arm.
Straighten the right arm the whole time until it will be long, above the head and straight like
an arrow. Do not push it. It will be done by itself only to the extent that the rolling improves
the movement of the chest and neck. Pay attention. To the extent that it becomes
comfortable, straighten the arm. Do not push. Place the arm without force, the whole body
without force. If it does not progress, do not worry. Do not stop; just make many light
movements. It cannot get organized in twenty seconds. If it will be good at the end of the
lesson, I will be very glad.
Pay attention to what [you] feel in the body, to which parts of the body already lie on the floor
differently from before.
1724
2. Place the two legs standing. Place the left leg, the left ankle, on the right knee.
Hold the left knee with the right hand with all the fingers above the knee. Extend the left
arm above the head, more or less comfortably. Now, distance this knee, the left knee,
from the head. Distance it from the head so it will pull the right arm. Do it with tiny
movements many times until the movement will grow and pull the shoulder. Do it many
times slowly, slowly.
Pay attention so there will be movement in the hip joint. That means you will feel that the
knee is pulling the arm. It is pulling the right arm. Notice how it is pulling the shoulder and
dragging the head. In the beginning, let it lift the head and just notice that it will not lift the
arm. Let it lift the head [in the beginning]. Gradually allow the head to remain quiet to the
extent that the neck becomes free . .. with great slowness. Gradually have this bring the head
to lie on the left arm, which is limp and straight. This is a goal that will arrive. Do not strive
to reach it. Do not push. Do not do anything for this to happen; just continue distancing the
knee from the head.
The knee pulls on the arm. Hold the knee with the fingers. Push the knee away from the
head. That is the motor. That will do all the work. The rest of the body surrenders. That is
all. Knee, knee, knee - distance the knee so the knee pulls the hand and the rest follows. The
knee will move away from the head and pull the arm. There will be movement in the hip
joint.
Pay attention to the feeling, to the contact of the body with the floor, to those places where
there is a changed relationship between the parts.
3. Return to bending the knees. Place the right ankle over the left knee. Place the
right ankle over the left knee. Place the left hand on the knee with the fingers as before.
That means to hold the knee so there will be a movement away from the head at the hip
joint.
This time, extend the arm completely to the right. The right arm [goes] completely
to the right in an exact continuation of the shoulder, not above, not below, in an exact
continuation. Bend the arm at the elbow. Now, bend the arm at the elbow so the hand
stands and the forearm and palm turn to the ceiling.
Now, distance the knee from the head. Distance the knee from the head and lift the
head from the floor. Continue doing this until it will be possible to come up onto the
elbow . . . slowly many times.
Slowly, slowly . . . do not push with the hand in order to come up. Rather, do the movement
so many times that the movement of the knee enables the head and body to lift and come up
onto the elbow. Without swinging . . . slowly, slowly many times, many times . . . continue
slowly until it will be possible to lift the head and transfer the whole body so it leans on the
right elbow.
Pay attention for the knee needs to move away — pulling the hand, pulling the shoulder,
pulling the head — until it all comes up to sitting. There will not be any push with the right
hand. The right hand does not push the floor. Reduce the swing. Of course, once [you] go
onto the elbow, it is possible to place the forearm on the floor. It need not be on the tips of
the fingers. It is possible to place the forearm and hand on the floor once the body starts
lifting.
1725
Pay attention so it does not fall backward and no swinging, just the pulling of the knee which
performs all these miracles. Pay attention to how, in this situation, slowly, slowly most
bodies begin lifting quietly.
Return to listening to what is related to this movement and now is glued to the floor, related to
the ability to get up like this. Pay attention to how the chest breathes after this, to which parts
changed to such an extent that [you] say, "Oy! Oi!1 This should have been done a long time
ago."
4. Bend the knees and place the left ankle on the right knee. Hold the knee with the
fingers of the right hand. Extend the left arm to the side in a continuation of the shoulder.
Bend the arm at the elbow with the forearm and hand up toward the ceiling. Start the
same thing, just more slowly.
Pay attention. Do not get up before the knee pulls the shoulder [which in turn] pulls the head.
Then, there will not be any push on the floor with the left hand [as it is lying] on the floor. It
is better that it will happen after twenty movements than one time too early. Once [you] pull
with the hand [you] do not feel that you continue that pull because it is so pleasurable to get
up. You will continue pushing throughout life. The clearest indication that [you] are pushing
with the hand is when the right arm bends at the elbow. That is an indication that [you] are
pushing with the left hand. There should not be any inclination to bend the right elbow. It is
like a rope through which the knee pulls the shoulder. It is better that it takes another ten
minutes than doing something else.
If [you] are holding the elbow a bit too high — that means above the shoulder — the body lies
on the side rather than getting up. It should be in the exact place. If the elbow is too close to
the head, the body lies on the side instead of getting up. Pay attention so it does not bend at
the right elbow, that there isn't any inclination to bend the right elbow. It does not matter if it
takes another twenty minutes.
Return to listening for which parts glue themselves [to the floor] even better than before.
5. Once again, bend the legs. Place the right ankle on the left knee. Hold the knee
with the left hand. Now, extend the right arm above the head. That means the right arm
[is] above the head. Now, try to do the same movement as the one before the last. That
means to distance the knee from the head and like this, try to roll. Pay attention if it is
different from before.
Take the knee down and move it away from the head. Pay attention if it is different from
before. Continue like this until the right knee will touch the floor . . . many times. Leave the
head behind. Let it be dragged onto the arm. It is better to be the last one to do it than the
first according to the law, "An idiot jumps ahead."2 Even our forefathers knew that.
Continue to distance the leg from the head until the right knee reaches the floor. Continue in
this direction until slowly, slowly the right knee touches the floor, or as we said, if it does not
touch — it is better that it does not touch than to touch too soon. That is why I say to go
slowly until it reaches the floor in a way that is reversible, that the return will not be a
I Oy! Oi! is a Yiddish phrase meaning, "Oh no."

2
An Israeli proverb.
5 Copyright December 1997. All rights reserved by and to the International Feldenkrais® Federation, Paris, France
1726
problem. That is why [you] do not need to be the first to arrive. The first to arrive will spoil
the movement and not receive the benefit that could be provided when the arrival is done in
the way I ask. That is why it is necessary to go slowly until near the end it arrives at the place
where to return, to stop, or to continue are all the same. There isn't any problem.
Leave this and straighten the body.
Pay attention to what it has done to the body. Pay attention to which parts feel, "Oil
There is relief here."
6. Put the two legs standing. Place the left ankle on the right knee. Hold the right
knee with the right hand. Extend the left arm above the head. With slow movements,
move the knee away from the head. Move the [left] knee so it will pull the shoulder
[which in turn] pulls the head and slowly rolls the body in a direction and configuration
that brings the knee to the floor.
[Move] so that the return, the roll, or the continuation of the movement does not create a need
to stop the breath or to create a special effort. It is not important to ask how long it will take
to arrive in this way. Continue making slow, light movements like this many times until it
succeeds.
It will succeed a bit faster if you lift the head a bit. Lift the head a bit and pay attention. To
the extent that it becomes a bit better, stop lifting the head and let it be dragged behind. Do
not fall forward. When the head lifts, it always falls forward. It will pass a certain point and
there will be a fall. Just assist with the head for a few movements and then stop. Lift your
head only so it improves a bit faster. Lift the head a bit and slowly stop lifting it. Let it be
dragged behind.
Leave this. Extend the arms and legs.
Listen. In which place do [you] feel additional relief?
7. Bend the knees. Place the right ankle on the left knee. Hold the knee with the two
hands so the two hands will be parallel, above the leg. Both arms [are] the same way.
The right hand will lie the same as the left.
In this position try to distance the leg from the head, the knee from the head. Lift
the head and let the knee move toward the floor, in the direction of the floor. That means
to the right, away from the head. This will pull the two hands and the head. The left leg
will lie on its inner side.
Pay attention so the left leg lies on its inner side. Pay attention so the left leg will lie on its
inner side [on the inner side] of the left foot. Like this, continue. Lift the head slowly and let
the right knee go down toward the floor, away from the floor slowly, slowly. We said to lift
the head. Lift the head high up. Distance the leg from the head . . . the knee from the head.
Lift the head . . . the two arms long, doing nothing . . . only the knee pulling the two arms
which pulls the shoulders and lifts the head. Lift the head and look at the hands. Continue
with this movement many times until there isn't any fall or lifting, but rather a transition of
weight. This is a type of balance that allows the body to go down and return, go down and
return, and go down and return without any abruptness.
Pay attention. Lift the head and look at the hands. Let the left knee bend as necessary until it
will stand [lean] on its inner part. Let the two knees sink to this right corner, in front, until the
knee lifts the two shoulders and the head from the floor. Lift the head and look at the hands
the moment the two knees touch the floor.
1727
Pay attention. Those who go too far to the side and fall — lean the right elbow on the floor.
The body has to sit up when the knees touch [the floor].
It is better not to do this, but if [you] go too far to the right, the body rolls to the right rather
than sits. For those that this happens — help yourself with the right elbow on the floor.
[Help] so the body does not fall to the right, but will come up in a continuation of the left
shoulder, following the knee to sitting.
Pay attention. The two arms should lie the same way. We said, "the right like the left." The
right [is] like the left and the two are parallel on the knee.
8. Put the two legs standing. Put the left ankle on the right knee. With the right hand
hold the left knee. Hold the left knee with the right hand. Place the left hand exactly as
the right. That means the right hand should be a little below the knee so there is room for
the left hand.
Now, prepare the leg so it is possible to distance the left leg from the head. This
will lift the right shoulder [which in turn] lifts the left shoulder and the head. Move in the
direction of the floor . . . left, left, left, clearly to the left. Lift the head.
Do slow balanced movements. Do not fall to the side. It is not possible to fall sideways if
[you] distance the leg from the head. There are those who do not feel this and do not feel that
they do not distance the knee from the head. Rather, they are straining the whole body so
they immediately roll to the left. Lift the head and follow the knee so the shoulders will lift
further and further from the floor.
Do not extend the right leg. Go down to the left with the knee. [Follow] the left knee with
the hands. Enable the right knee to move with left, toward the floor, until slowly the right leg
lies on its inner side.
As I said, if [you] arrive at the situation where [you] can assist with the left elbow on the floor
— bend the elbow a bit and help the two knees go down to the floor. After a certain situation
[you] arrive at a place where you can help with the left elbow [going] in the same direction.
9. Put the two legs standing. Please place the right leg on the left with the right ankle
on the left leg. Catch the [right] knee with the left hand. Extend the right hand above the
head, long on the floor. Now, in this position, try to lower the leg and lift the head.
Assist with the right hand on the floor so the two legs can be lowered to the floor. See if
this is possible.
Lift the head. Lift the two shoulders high up and the head up high. Reach for the floor with
the two knees and return to the back.
The right arm [is] long, above the head. It just turns over somewhere along the way. Like
this, help with the palm of the hand so the head can lift up high and the two knees can reach
the floor. The arm is long. Help, not with the elbow, but with the hand . . . while the arm is
long, while rolling, push the palm on the floor a bit so it helps lift the head and shoulders high
up. The head goes up, up, looking completely to the right with the two eyes. The two knees
touch the floor . . . the two knees. The right hand [is] on the floor.
1728
Do [this] slowly. If it does not succeed, wait until it will be easy to do. Do not try; just pay
attention so that when the knee pulls, the head lifts from the floor. Move it. . . the head . . .
lift the head.
Bend the left ear to the left shoulder . . . an inaudible passage on the original recording . . . It
should come like a baby that lies on the belly. Lift the head . . . [an inaudible passage in the
original recording] ... listen. The head should be carried high up as if standing. It comes up
with the two eyes to the horizon. That means the left ear follows the left shoulder. The head
comes in front to standing.
Pay attention to where you feel this.
10. Now [do] the same thing to the other side. That means the left ankle on the right
knee. The right hand holds the left knee. Extend the right arm on the floor — or —the
left — which one? The right hand holds the left knee and the left arm is long, above the
head. Go down with the two knees. Lift the head so the right ear will follow the right
shoulder and come up from the floor. While rolling, help with the left hand to lift the
head. Help with the hand on the floor so it enables the knee to pull even further.
Leave this. Sit cross-legged.
Pay attention if it is different from the usual, if you feel differently in the back, in the pelvis,
and in the knees, or if it is a bit better than usual.
Change over the crossing [of the legs].
Pay attention to what [you] feel in the shoulders, chest, and legs.
Get up and walk around. See how it is.

(End of lesson)

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Dr. Moshe Feldenkrais - Alexander Yanai Lessons (Volume 5)

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The Feldenkrais Method®

Awareness Through Movement® Lessons

Translated by Anat Baniel

© Copyright December 1997

© Copyright Decembre 1997

j_ he International Feldenkrais Federation wishes to acknowledge Michel

]_ he members of the International Feldenkrais community extend a

•I* •»• •> <£•

Translator's Note to the Reader Regarding Use of Materials:

Nancy Schumacher (who is overseeing the translation project), Ellen Soloway

ATM #201. Gluing in the lungs, part 1 P. 1369

ATM #202. Gluing in the lungs, part 2 P. 1377

ATM #203. Gluing in the lungs, part 3 P. 1387

ATM #206. On the side, getting the spine flexible P. 1411

ATM #207. On the side, fast lifting of the head P. 1417

ATM #211. The splits P. 1441

ATM #212. Basic spreading of the legs P. 1447

ATM #213. On the back, pushing the feet down P. 1455

ATM #214. On the side, lifting a straight leg sideways P. 1463

ATM #215. Supine, on all fours [walking] P. 1469

ATM #216. Lifting the hands at the head in a "V" P. 1475

ATM #217. On the side, the sternum becoming flexible P. 1481

ATM #220. Hands behind P. 1505

ATM #221. Opposing movements in the head and shoulders, [part 2]

while standing on the knees P. 1513

ATM #222. On the abdomen, a hand lifting the head P. 1521

ATM #223. Rolling from the back to side-sitting P. 1527

ATM #225. Standing on the knees P. 1541

ATM Lesson #201: Gluing in the lungs, part 1

ATM Lesson #201: Gluing in the lungs, part 1 begins:

3a. Now do this whole process.

10a. Now, listen to the movement of the hanging hands.

Place the left hand on the floor.

Zeit mir geshudit.5

ATM Lesson #202: Gluing in the lungs, part 2

Leave this for a moment. Straighten the head.

Leave this. [Rest.]

Pay attention if there is an immediate difference in the feeling of bending.

13. Now, pay attention whether it is possible to do an additional thing behind. Of

Pay attention if it is different from before.

Leave this and [rest].

Pay attention to what happens in the lumbar vertebrae.

19c. Now, three movements only in front...

Slowly, slowly leave this. [Rest.]

Leave this and [rest].

ATM Lesson #203: Gluing in the lungs, part 3

As we said in [a previous] lessons on this subject, do small movements of breathing. That

Make twenty movements. Do not pull the head.

Lift only enough so there won't be friction, not more.

A T M Lesson #204: Gluing and bending the back

2a. And now, once again [listen] to the lengthening.

Do it on either side of the lungs.

Lie on the back and rest for a moment.

7. Leave this for a moment and simply try to bend backward.

la. Now, change the knees over to the other side.

lc. Now do this quickly, with great lightness.

Leave this alone and rest for a moment.

Leave this and rest for a moment.