A Collection of

MBS Movement
Lessons

Part I

Leora Gaster
Copyright © 2019

All Rights Reserved.

No part of this publication may be used or

reproduced, distributed, or transmitted in any form or
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 Acknowledgements

I want to thank my team of trainers and our students, who

expressed the need and interest to have this collection
compiled.

My special thanks to MBS Trainers Margit Hrasdil and Chris

Van der Hoff for their hours of dedication , discussions and
revisions, to make the transcripts clean and clear.

And the most and deepest gratitude to Danielle Whitston, who

compiled, edited and produced this collection and without
whom almost nothing would happen at MBS Academy!

Leora Gaster
Palo Alto, Stanford, 2019
 Preface

This collection of Movement Lessons is a

reference guide to for anyone presenting Mind
Body Studies Movement Lessons and
Feldenkrais ATMs™.

This first collection is a concise, clear distillation

of exercises which were invented by Dr.
Feldenkrais, applied by Mia Segal and me and
coded during our joint four decades of
international teaching.

With the added perspective of forty five years of

teaching and research, and added to by the
developments of science, and my further studies
in behavioural sciences and brain research, I
have worked on coding and organizing it all so it
hangs well together and makes sense.

For years I have been hearing the difficulties

practitioners and teachers are having in
understanding and presenting the work and a
need for consolidated, well organized lesson
collections.

This handbook will enable you to understand the

underlying significant pieces, so that you can
construct the lessons with the most clarity and
impact.

5
We chose the lessons in this collection
specifically because Moshe, Mia and I have
always viewed them as the 'classic' bases of the
work.

Our format of writing the lessons provides the

minimal but most essential guidelines and
instructions. This frees you to add your
personality, timing, group pacing and experience,
to make each lesson a memorable experience.

Leora Segal Gaster

6
7
8
 What is Mind Body Studies?

Mind Body Studies (MBS) unifies practical, easy

movements with philosophies for everyday
living. It combines movement and thought,
creating a 'Language of communication' between
mind and body, reigniting inherent abilities.
These new skills create a continuous
collaboration from within, making the most of
individual potential.

Fundamental to this teaching is the recognition

that movements are directly related to neural
configurations in the brain, indivisibly
connecting action, thoughts, emotions and self-
image.

Beyond the movements, which are intriguing and

beneficial in themselves, a deeper and value lies
in the opportunity to recognize and re-set
habitual patterns and beliefs, as well as creating
new choices.

9
 How to use this Book

There are three things to keep in mind:

1. There is a consistency and simplicity

that unites all the work. Most of the
hundreds of Movement Lessons (ATM)
are actually variations on a few themes.
These translate directly to the Hands-On
Integration Lessons (FI).

2. The structure is straightforward:

differentiating structure and content -
Movements and In Betweens (awareness
instructions).

3. Applying the MBS Principles

(Guidebook available) keeps you focused
on goals and deeper meanings of each
lesson.

Movement Lessons are comprised of three parts:

1. Scans
2. Movements: Precision instructions
for body positions changes
3. In-Betweens: Guided attention,
usually through questions

10
Scans
The scan, which varies in length from one to
seven minutes (explanations of when and why in
following collections) provide a reference for
evaluating change. It is easiest to learn through
differences and changes. We process
information regarding self-image based on
feedback from an external simple surfaces, such
as the floor, chair or wall, as well as from
focusing within to gauge the space and volume
we occupy, the places we hold and the place we
leave free. reflecting sense of self and identity ,
so comparing scans periodically is crucial to
learning.

Movements
The movements are the context within which we
discover the way we think about ourselves and
operate our many resources.

In Betweens
InBetweens are guided instructions, usually
presented as questions, which focus of attention,
or awareness. They are inserted in-between
movements (therefore IBT) and they transform
an ordinary movement exercise into a masterful
learning experience.

Choosing IBTs is an art. Mistakenly mentioning

as many places as possible, in the belief that this
will bring 'awareness everywhere' causes
overload and confusion.

We start with no more than three InBetweens for

the first 20 minutes of an ML. This ensures we

11
leave out anything which is not absolutely
necessary, creating precision and clarity.

IBT's should always be Grounded, Precise and

Simple (CPS).

Teaching MLs:

1. Identify the level of your student or

group.

2. Choose the Principle you want to

communicate. Each of the transcripts
provides the most relevant Principles
discovered through it.

3. This book will guide you how to select

your IBTs and words. The goal is to be
precise, so students can easily follow
instructions, yet not too specific, so your
student can explore and discover in their
own way.

4. It is not necessary to 'finish' an ML.

Staying with less movements and the
right IBTs provides more scope to go
deeper and learn more.

12
13
14
 Table of Contents

Preface 5
What is Mind Body Studies? 9
How to use this Book 10

I. Flex ors ... ......... .... ...... .... ...... ......... 17

II. Extensors ...................... .............. 23
III. Twist on the Back .................. .... 43
IV. Pelvic Clock/ 6 & 12 in lying ... 59
V. Diagonals .... ...... ............ ...... .... .... 63
VI. Sitting back on the Heels ...... ... 71
VII. Lengthening the Arms .............. 77
VIII. Head Up & Down ................. .... 93

15
16
 Flexors

The concept of this ML is easy, because:

• It focuses on big muscle and body -part

(head-pelvis-feet) relationships, and

• The changing contact with the floor in the

belt area is easy to find during the
movement

• The difference in contact with the floor

during resting is clear since we do one
side at a time.

Throughout this ML mention the following

frequently (not all at once):

• Pay attention to the prec1s10n of the

movement, not the quantity: Can you
move the elbow and the knee toward each
other the same amount?

• Can the elbow and knee start moving

toward each other at the exact same
instant and away at the same instant?

FLEXORS- 17
Also and for always, rotate through the following
reminders:

• Go slowly, rest in between

• Make as little effort as you can

• Move only as much as is easy and

pleasurable

• Rest at any time you are even a little tired

• Always come all the way back before you

start again

• It is more important to be accurate and

notice more places than to do much and
in a hurry

Scan
Therefore, the scan has to focus on:
• Contact with the floor
• Comparing Left and Right
Does one side feel:
o Longer /Shorter,
o Wider/Narrower,
o More/Less Comfortable,
o Closer /Farther from the floor,
o Have a clearer Shape,
o Lighter / Heavier,
o Larger /Smaller?

18- FLEXORS
Position 1
• Lie on your back
• Bend your knees - with your feet on the
floor and knees pointing to the ceiling
• Place your left hand under your head -
where the head is touching the floor
• Raise your Left foot a little from the floor
so that you can -
• Get hold of your Left lower leg with your
Right hand
(Specify: Place your hand in front
and below the Left knee. You may
need to repeat that it is 'in front
below' not 'under' the knee)

Movement 1
• In small movements, bring your left knee
toward* the Left elbow and the Left elbow
toward the knee.

*Note: It is important to say toward and not

'to': sometimes you need to say "they must
not touch"

IBTs
• As you do the movement, what moves
toward the floor and what moves away
from the floor?
• Or/and: What presses to the floor and
what gets lighter on the floor?

FLEXORS- 19
Rest 1 (always scan position)
• Feel the contact of your body with the
floor: look for any differences between
the sides - in length, width, comfort,
closeness to the floor, clarity, weight, size.

Resume Position 1
• Same as above

Resume Movement 1
• Same as above

IBTs
• When do you breath in and when do you
breath out?

Rest
• Same as above

Movement 1
• In small movements, bring your left knee
toward* the Left elbow and the Left elbow
toward the left knee.

IBTs
• Which places get closer together and
which get farther apart?
• Or/and: Which distances get shorter and
which get longer?

Rest
• Same as above

20 - FLEXORS
Note: After a few movements and when you
can see that they are noticing a little, you can
gradually give suggestions:

• You know that the elbow and knee go

together and apart

• What about the chin and the chest?

• What about the length of the spine in

front and behind?

• What about the tailbone from the

head?

• Forehead from chest?

• From the belly?

• From the pelvis?

• Etc ...

FLEXORS- 21
22
 Extensors

Key Principles:

• Differences
• Imagination: the power of mental
rehearsal
• Go in another direction (for Variation 1)

Outline of Sequence: Each of the following has

the same variations of positions:

• Initial movement
• Variation l - Side to Side
• Variation 2 - Hand meets head
• Variation 3 - The power of thinking

EXTENSORS - 23
Intermezzos - to be inserted during rests

*Note on Rests/Intermezzos: Because we are

using the back extensors in this ML, it is
important to incorporate a short flexor
movement in every rest period. During the rest
periods, after you give time to feel differences,
use the same movement during the first few
rests, then you can alternate or add another as
the lesson progresses, for variety:

Intermezzo 1
• Bend your legs
• Raise your feet from the ground
• From the outside of your knees put your
elbows behind them and feel how the
middle of your back presses to the floor.
• Rock a little from side to side
• Bring your hands down. Lengthen your
legs and rest.

Alternate for later:

Intermezzo 2
• Bend your knees and get hold of your feet
(or your ankles if you can't reach) from
inside the legs.
• Roll a little from side to side, with your
head resting on the ground
• Let go of the feet. Put your arms down,
lengthen the legs and rest.

24 - EXTENSORS
Reference Points

*Note on Reference Points: We use Reference

Points to provide students with the opportunity
to track changes as the ML proceeds. Begin this
ML with a Reference Point Check

Reference Position
• Lie on your front
• Elbows bent and forehead on your hands
• Legs straight

Reference Movement
• Look up at the wall in front of you and
make a mental mark you can remember at
the highest place on the wall.

Scan
Just as with the Flexors and Twist on the Back, it
is helpful if the scan is focused on:
• Contact with the floor
• Comparing Left and Right
o Choose 3 of the following: Does
one side feel ...
■ longer/ shorter,
■ wider /narrower,
■ more/less comfortable,
■ closer /farther from the
floor,
■ have a clearer shape,
■ lighter /heavier,
■ larger /smaller

EXTENSORS- 25
 Initial Movement
Position 1
• Lie on your front
• Right leg straight
• Left leg bent comfortably on the side
• Place your Left hand over your Right hand
• Place your Right cheek or ear on your Left
hand (Suggestion: "You are looking at
your left elbow or Your nose is pointing at
your left elbow.")

Movement 1
• In small movements, and together with
your Left hand and arm, raise your head a
little and bring it back down.

IBTs
Incorporate two ideas: What changes on the
floor and In which sequence
Note: In this lesson we particularly focus on Less
is More principle
• As you do the movement, what gets
heavier toward the floor and what gets
lighter from the floor? Or/and: What
presses to the floor and what gets lighter
on the floor?
• In what sequence and do you feel yourself
'peeling off or 'lifting away from' the floor
and what is the sequence of coming back
to rest on it?
• When do you breath in and when do you
breathe out?

26 - EXTENSORS
Rest
• Feel the contact of your body with the
floor and look for any differences
between the sides - in length, width,
comfort, closeness to the floor, clarity,
weight, size

Intermezzo 1
• Bend your legs
• Raise your feet from the ground
• From the outside of your knees put your
elbows behind them and feel how the
middle of your back presses to the floor.
• Rock a little from side to side
• Bring your hands down. Lengthen your
legs and rest.

Resume Position 1
• Lie on your front
• Right leg straight
• Left leg bent comfortably on the side
• Place your Left hand over your Right hand
• Place your Right cheek or ear on your Left
hand (Suggestion: "You are looking at
your left elbow or Your nose is pointing at
your left elbow.")

Resume Movement 1
• In small movements, and together with
your Left hand and arm, raise your head a
little and bring it back down.

EXTENSORS- 27
IBTs
• When do you breathe in and when do you
breath out?
• What presses the floor and what peels off,
or moves away, from the floor
• What gets longer and what gets shorter?
• After a few movements add: 'What
happens if you can breathe out each time
you raise your head?'

Rest
• Feel the contact of your body with the
floor and look for any differences
between the sides - in length, width,
comfort, closeness to the floor, clarity,
weight, size

Intermezzo 1
• Same as above

Position 1 - B (other side)

• Lie on your front
• Left leg straight
• Right leg bent comfortably on the floor
• Place your Right hand over your Left hand
• Place your Left cheek or ear on your Right
hand (Suggestion: "You are looking at
your right elbow or Your nose is pointing
at your right elbow.")

Movement 1 - B
• In small movements, with the help of your
Right hand and arm, raise your head a
little and bring it back down.

28 - EXTENSORS
IBTs
• What presses to the floor and what leaves
the floor?
• Which places get shorter and closer
together, and which places get longer and
farther apart?

Note: You can give some 'clues', such as the

distance of:
• The back of your head from your feet
behind and
• Your nose from your feet through the
front
• Your chin from your chest
• The ribs in front and behind
• The head from the pelvis

Rest
• Feel the contact of your body with the
floor: look for any differences between
the sides: Length, width, comfort,
closeness to the floor, clarity, weight, size.

Intermezzo 1
• Same as above

Rest
• On the back
• In standing
• While walking

EXTENSORS- 29
Position 2 (hands switch)
• Lie on your front
• Right leg straight
• Left leg bent
• Right hand on top of Left hand
• Right cheek or ear on top of your hand

Movement2
• In small movements, with the help of your
Right hand and arm, raise your head a
little and bring it back down.

IBTs
• What presses to the floor and what leaves
the floor?
• Which places get shorter and closer
together, and which places get longer and
farther apart?

Rest
• Feel the contact of your body with the
floor: look for any differences between
the sides: Length, width, comfort,
closeness to the floor, clarity, weight, size.

Intermezzo 1
• Same as above

Position 2 - B (other side)

• Right leg bent
• Left hand on top of right hand
• Left cheek or ear on top of your hands

30 - EXTENSORS
Movement 2 - B
• In small movements, with the help of your
Left hand and arm, raise your head a little
and bring it back down.

IBTs
• What presses to the floor and what leaves
the floor?
• Which places get shorter and closer
together, and which places get longer and
farther apart?
• When do you breathe in, when do you
breathe out?

Rest
• Feel the contact of your body with the
floor: look for any differences between
the sides: Length, width, comfort,
closeness to the floor, clarity, weight, size.

Intermezzo 1
• Same as above

EXTENSORS- 31
Position 3 (straight legs)
• Lie on your front
• Lengthen both legs
• Left hand over your Right hand
• Right cheek or ear on your Left hand

Movement3
• In small movements, and together with
your Left hand and arm, raise your head a
little and bring it back down.

IBTs
• How is this different from doing it with
the legs bent?
• What presses the floor and what peels off,
or moves away, from the floor?
• What gets longer and what gets shorter
along your body?
• How do you sense or visualize the twist in
the spine?

Rest
• Same as above

Intermezzo 1
• Same as above

Position 3 - B (other side)

• Lie on your front
• Lengthen both legs
• Right hand over your Left hand
• Left cheek or ear on your Right hand

32 - EXTENSORS
Movement 3 - B
• In small movements, and together with
your Right hand and arm, raise your head
a little and bring it back down.

IBTs
• How is this different from the first side?
• What presses the floor and what peels off,
or moves away, from the floor?
• What gets longer and what gets shorter
along your body?
• How do you sense or visualize the twist in
the spine?
• Which side is clearer? easier? lighter?

Rest
• Same as above

Intermezzo 2
• Bend your knees and get hold of your feet
(or your ankles if you can't reach) from
inside the legs.
• Roll a little from side to side, with your
head resting on the ground.
• Let go of the feet. Put your arms down,
lengthen the legs and rest.

EXTENSORS- 33
Position 4
• Left leg bent
• Right hand on top
• Left cheek or ear on hands

Movement4
• In small movements, with the help of your
Right hand and arm, raise your head a
little and bring it back down.

IBTs
• What presses the floor and what peels off,
or moves away, from the floor?
• What gets longer and what gets shorter
along your body?
• How do you sense or visualize the twist in
the spine?

Rest
• Same as above

Intermezzo 2
• Same as above

Position 4 - B (other side)

• Right leg bent
• Left hand on top
• Right cheek on hands

Movement 4 - B
• In small movements, with the help of your
Left hand or arm, raise your head a little
and bring it back down.

34 - EXTENSORS
IBTs
• What presses the floor and what peels off,
or moves away, from the floor
• What gets longer and what gets shorter
along your body?
• How do you sense or visualize the twist in
the spine?

Reference Point Check

• Look up on the wall in front and notice how
high you can see.
• Find your original place and move between
the two points to find out what you have
added.

IBTs
• Which areas along your body do you feel
you are using now which you were not
using for the first point?
• What have you added?
• Is it easier doing this breathing in or out?

Rest / Intermezzo / Rest

• On the back
• In standing
• While walking

EXTENSORS- 35
 Variation 1

Position 5 (Same as Position 1)

• Lie on your front
• Right leg straight
• Left leg bent comfortably on the side
• Place you r Left hand over your Right hand
• Place your Right cheek or ear on your Left
hand

Movement 5
• In small movements, raise your head a
little and together with your left hand and
arm, slide it forward and back - from side
to side parallel to the ground

IBTs
• Keep the orientation of the head as it is and
parallel to the floor - if you feel you
change the angle of the head come back.
• Where along your body do you feel
movement?
• Which places along your body get close
together and which places get longer and
farther apart?
• Notice you r breathing

Rest
• Feel the contact of your body with the
floor: look for any differences between
the sides: Length, width, comfort,
closeness to the floor, clarity, weight, size.

Intermezzo (Choose 1 or 2)

36 - EXTENSORS
Position 5 - B (other side)
• Lie on your front
• Right leg bent comfortably on the side
• Place your Right hand over your Left hand
• Place your Left cheek or ear on your Right
hand

Movement 5 - B
• In small movements, raise your head a
little and together with your left hand and
arm, slide it forward and back - from side
to side parallel to the ground

IBTs
• Keep the orientation of the head as it is and
parallel to the floor - if you feel you
change the angle of the head come back.
• Where along your body do you feel
movement?
• Which places along your body get close
together and which places get longer and
farther apart?
• Notice your breathing

Reference Point Check

• Look up on the wall in front and notice how
high you can see.
• Find your original place and move between
the two points to find out what you have
added.

IBTs
• Which areas along your body do you feel
you are using now which you were not
using for the first point?

EXTENSORS- 37
 • What have you added?
• Is it easier doing this breathing in or out?

Rest
• Same as above

Intermezzo (Choose 1 or 2)

Note: Continue with the alternate leg, arm and

head positions, as in Movements 1-5, but
slid ing/transposing the head forward and back.
This continues to soften the ribs, increasing the
ability to raise the head, thereby incorporating
the principle Go in Another Direction.

Position 1 Position 1 - B
Left leg bent Right leg bent
Left hand on top Right hand on top
Ri,qht cheek on hands Left cheek on hands
Position 2 Position 2 - B
Left leg bent Right leg bent
Right hand on top Left hand on top
Ri,qht cheek on hands Left cheek on hands
Position 3 Position 3 - B
Straight legs Straight Legs
Left hand on top Right hand on top
Ri,qht cheek on hands Left cheek on hands
Position 4 Position 4 - B
Left leg bent Right leg bent
Right hand on top Left hand on top
Left cheek on hands Riqht cheek on hands

38 - EXTENSORS
 Variation 2

Position 6 (Same as Position 3)

• Lie on your front
• Lengthen both legs
• Place your Left hand over your Right hand
• Place your Right cheek or ear on your Left
hand

Movement6
• In small movements, with the help of your
left hand and arm, raise your head a little
• Detach your head from your hand and
raise it a tiny bit more
• Bring the hand toward your ear
• Detach your head again and continue
separating and bringing your head and
hand together several times then bring
them back down together

IBTs
• What goes toward and what leaves the
floor?
• What gets long-short?
• When do you breathe in and out?

Rest
• Same as above

Intermezzo (Choose 1 or 2)

Note: You can continue this concept with any of

the above combinations and variations of bent
leg, straight legs and alternating arms.

EXTENSORS- 39
 Variation 3

Position 7
• Lie on your front
• Lengthen both legs
• Lengthen both arms above you on the
floor (you can bend your elbows a little if
necessary)
• Place your forehead on the floor

Movement 7
• Think of strings attached to heels, elbow,
back of head, being pulled from above,
like a puppet.
• When this thought is clear, raise all 5 points
together, as if someone is pulling them
from above you at the same time

IBT
• What gets pressed to the floor?
• What along your whole body do you get
shorter, comes together, and where do
you get longer?

Reference Point Check

• Look up on the wall in front and notice how
high you can see.
• Find your original place and move between
the two points to find out what you have
added.

40 - EXTENSORS
IBTs
• Which areas along your body do you feel
you are using now which you were not
using for the first point?
• What have you added?
• Is it easier doing this breathing in or out?

Rest
• Same as above

Intermezzo (Choose 1 or 2)

Rest
• On the back
• In standing
• While walking

EXTENSORS- 41
42
 Twist on the Back

Key Principles:
• Distribution of Work
• Less is More

Scan
• On your back

Part 1: Le.gs

Position 1
• Lie on your back
• Bend your knees
• Place your Left leg over the Right leg so
your Left knee is over the Right knee
• Place your Right leg where you feel
comfortable and balanced

Movement 1
• Slowly tilt both legs to the Left (to the side
of the leg that is on top)
• Do this in a range that is easy and
• Return so both knees again point to the
ceiling

TWIST ON THE BACK- 43

IBTs
• Notice how, as you move, some places
leave the floor and some places roll
toward the floor (or: some places press
to the floor)

Rest
• Lengthen your legs
• Feel the contact of your body with the
floor
• Notice and feel any differences along your
body: between the sides and in relation
to what you felt earlier

Resume Position 1
• Lie on your back
• Bend your knees
• Fold your left leg over the right

Resume Movement 1
• Same as above

IBTs
• As the movement progresses , where do
you feel movement?
• How far along your body does this
movement reach?

Rest
• Same as above

44 - TWIST ON THE BACK

Resume Position 1
• Same as above

Resume Movement 1
• Same as above

IBTs
• What is the sequence in which the
movement progresses through your body
- how far up and how far down?

Rest
• Same as above

TWIST ON THE BACK - 45

Position 1 - B (other side)
• Lie on your back
• Bend you r knees
• Place your Left leg over the Right leg so
your Left knee is over the Right knee
• Place your Left leg where you feel
comfortable and balanced

Movement 1 - B
• Slowly tilt both legs to the Right (to the
side of the leg that is on top)
• Do this in a range that is easy and
• Return so both knees again point to the
ceiling

IBTs
• Notice how, as you move, some places
leave the floor and some places roll
toward the floor (or: some places press
to the floor)

Rest
• Same as above

Resume Position 1 - B

• Same as above

Resume Movement 1 - B
• Same as above

46 - TWIST ON THE BACK

IBTs
• As the movement progresses, where do
you feel movement?
• How far along your body does this
movement reach?
Rest
• Same as above

Resume Position 1 - B
• Same as above

Resume Movement 1 - B
• Same as above

IBTs
• What is the sequence in which the
movement progresses through your body
- how far up and how far down?

Rest
• Same as above

After Rest 3
• Slowly roll to your side and stand.
• Feel the contact of your feet with the
floor: Does one feel steadier?
• Turn to look around you: Which side is
easier?
• What is the difference between the sides:
Does one side feel wider, lighter, more
comfortable?

TWIST ON THE BACK - 47

 Part 2: Arms

Position 3
• Lie on your back
• Lengthen your legs
• Raise your arms to the ceiling, elbows
straight, palms together as for clapping
• Making a triangle with your arms

Movement 3
• Keeping your elbows straight, tilt the
triangle to the Right and return to the
middle
• Move to the side as long as your elbows
stay straight. Once you need to bend
either elbow, return to the middle.

IBTs
• What moves or rolls towards the floor
and what leaves the floor?
• How far along your body do you feel the
movement?
• Which areas along your body come closer
together and which go farther apart?

Rest
• Lower your arms and put them by your
sides
• Notice the contact with the floor - where
do you feel wider, flatter, heavier?

Resume Position 3
• Same as above

48 - TWIST ON THE BACK

Resume Movement 3
• Same as above

IBTs
• How do the ribs on both sides
accommodate this turn and adjust to the
floor?
• What do you feel in the chest, clavicles
and chest bone? In which directions do
they move?
• How far down your body do you feel a
connection to this movement?

Rest
• Same as above

Position 3
• Lie on your back
• Lengthen your legs
• Raise your arms to the ceiling, elbows
straight, palms together as for clapping,
making a triangle

Movement 3 - B
• Keeping your elbows straight tilt the
triangle to the Left and return to the
middle

IBTs
• What moves or rolls towards the floor
and what leaves the floor?
• How far along your body do you feel the
movement?
• Which areas along your body come closer
together and which go farther apart?

TWIST ON THE BACK - 49

Rest
• Same as above

Resume Position 3
• Same as above

Movement 3 - B
• Same as above (to the Left)

IBTs
• How does this side compare to the other:
easier, farther, lighter, farther down your
body?
• What do you feel in the contact with the
floor?
• What do you feel in front: chest, clavicles
and chest bone? In which directions do
they move?

Rest
• Same as above

Position 4
• Lie on your back
• Bend your knees
• Raise your arms toward the ceiling,
making a triangle

Movement4
• Keeping your knees toward the ceiling -
tilt your arms to the Right
• Move to the side as long as your elbows
stay straight. Once you need to bend
either elbow, return to the middle.

50 - TWIST ON THE BACK

IBTs
• What moves toward the floor and what
lifts way from the floor?
• How far down your body do you sense a
connection to the movement?
• Can you sense changes of contact with
floor all the way to your feet?

Rest
• Lower your arms and put them by your
sides
• Listen to your body, notice, feel the
contact with the floor

Resume Position 4
• Same as above

Movement 5
• Tilt your arms to the Right
• When you reach your comfortable limit
lengthen your Right leg
• Notice if you can lower your arms a little
further

IBTs
• Where along your body do you feel you
have let go, lengthened
• What and where have things changed in
the contact with the floor as a result of the
lengthening of the leg?

TWIST ON THE BACK - 51

Remain in this position (with your Right leg
lengthened)

Movement6
• Keeping your arms where they are, bend
your Right leg with your knee pointing to
the ceiling and foot on the floor.

IBTs
• Where do you feel you have re-organized,
reconfigured, let go, in order to leave the
arms in the new position?
• Where along your body did you get longer
and which areas have become softer, or
closer together?

Resume to Position 4 (knees bent)

• Same as above

Resume Movements 5 and 6 several times

• Same as above

IBTs
• Where have you changed things in order
to take your arms farther: where along
your body do you let go each time?
• What feedback do you get from the floor?

Rest
• Lower your arms and put them by your
sides
• Listen to your body, notice, feel the
contact with the floor

52 - TWIST ON THE BACK

Resume Position 4
• Same as above

Movement 7
• Move between the first place you could
reach and your new place and feel the
areas that you have now added and
include in the movement, which you were
holding before.

IBTs
• Where have you changed things in order
to take your arms farther: where along
your body do you let go each time?
• What feedback do you get from the floor?

Rest
• Return to the middle
• Lengthen your legs and bring your arms
to the floor beside you
• Look and feel and compare differences
between the your left and right

TWIST ON THE BACK - 53

Repeat to the Left

Resume Position 4
• Lie on your back
• Bend your knees
• Raise your arms toward the ceiling,
making a triangle

Movement9
• Keeping your knees toward the ceiling -
tilt your arms to the Left
• Move to the side as long as your elbows
stay straight. Once you need to bend
either elbow, return to the middle.

IBTs
• What moves toward the floor and what
lifts way from the floor?
• How far down your body do you sense a
connection to the movement?
• Can you sense changes of contact with
floor all the way to your feet?

Rest
• Lower your arms and put them by your
sides
• Listen to your body, notice, feel the
contact with the floor

Resume Position 4
• Same as above

54 - TWIST ON THE BACK

Movement 10
• Tilt your arms to the Left
• When you reach your comfortable limit
lengthen your Left leg
• Notice if you can lower your arms a little
further

IBTs
• Where along your body do you feel you
have let go, lengthened
• What and where have things changed in
the contact with the floor as a result of the
lengthening of the leg?

Remain in this position (with your Left leg

lengthened)

Movement 11
• Keeping your arms where they are, bend
your Left leg with your knee pointing to
the ceiling and foot on the floor.

IBTs
• Where do you feel you have re-organized,
reconfigured, let go, in order to leave the
arms in the new position?
• Where along your body did you get longer
and which areas have become softer, or
closer together?

Resume to Position 4 (knees bent)

• Same as above

Resume Movements 10 and 11 several times

TWIST ON THE BACK - 55

IBTs
• Where have you changed things in order
to take your arms farther: where along
your body do you let go each time?
• What feedback do you get from the floor?

Rest
• Lower your arms and put them by your
sides
• Listen to your body, notice, feel the
contact with the floor

Resume Position 4
• Same as above

Movement 12
• Move between the first place you could
reach and your new place and feel the
areas that you have now added and
include in the movement, which you were
holding before.

IBTs
• Where have you changed things in order
to take your arms farther: where along
your body do you let go each time?
• What feedback do you get from the floor?

Rest
• Return to the middle
• Lengthen your legs and bring your arms
to the floor beside you
• Look and feel and compare differences
between the your left and right

56 - TWIST ON THE BACK

Note: The next steps to this ML are -
1. Where do you look?
2. Knees and arms in opposite directions
a. Key Principle for Movements &
IBTs - Precision (Start and end the
movement from both sides at
precisely the same instance.
Emphasis on timing, not quantity.)

TWIST ON THE BACK - 57

58
 Pelvic Clock/ 6 & 12
In lying

Key Principles:
• Imagination
• Quality of Movement

Scan:
• On the back

Position 1
• Lie on your back
• Lengthen your arms and legs

Movement 1
• Slowly bend your knees and straighten
them again.

IBTs
• Notice which areas of your back get closer
to the floor and which leave the floor, as
you bend and straighten your legs

Rest
• Lengthen your legs
• Notice the contact with the floor

PELVICCLOCK - 59
Position 2
• Bend your knees, with your feet pelvic
width apart on the floor

Movement2
• Press your lumbar area (or belt) to the
floor and return to the starting position.

IBTs
• Where along your body do you feel
movement?
• What moves closer to the floor and what
moves away from the floor?

Rest
• Lengthen your legs
• Notice the contact with the floor

Position 2
• Bend your knees, with your feet pelvis
width apart on the floor
• Imagine that you are lying on the dial of a
clock, where 12 o'clock is toward your
head and 6 o'clock is below your feet

Movement3
• Lift (or arch) your belt area away from
the floor and roll your pelvis toward the
tailbone, toward 6 o'clock, then return to
the neutral position.

IBTs
• How far along your body do you feel a
connection to this movement?
• Where is the middle of your dial?

60 - PELVICCLOCK
Rest
• Lengthen your legs.
• Look for differences: Is there an area that
is clearer, lighter, longer, wider?

Resume Position 2
• Same as above

Movement4
• The middle of your pelvis is the centre of
the clock
• Move from the middle down to 6 o'clock
and up to 12 o'clock

IBTs
• Can you move the same distance from the
middle to 12 o'clock and from the middle
to 6 o'clock?
• Make both directions the same as the
shorter one
• Notice your breathing

Rest
• Same as above

Resume Position 2
• Same as above

Resume Movement 4
• Same as above

PELVICCLOCK - 61
IBTs
• How far up and where along your whole
body do you feel movement?
• Follow the sequence of the movement:
which places in your body becomes
engaged and in what order?
• Follow this sequence in both directions:
is it the same? Where is it clearest?

Rest
• Look for differences: weight, clarity,
width, comfort, length, lightness
• On the back
• In standing
• While walking

62 - PELVICCLOCK
 Diagonals

Key Principles:
• Imagination / Power of Thinking
• Distribution of Work

Scan
• On the back

Position 1
• Lie on your back
• Bend your knees and put your feet on the
floor in a comfortable position
• Place both arms above you, elbows more
or less straight wherever that is
comfortable - If you find this strenuous,
you can make your position more
comfortable by lowering the arms or by
placing support under your wrists

Movement 1
• Lengthen your Right hand on the floor, as
if to reach an object just beyond your
reach and return.

DIAGONALS- 63
IBTs
• Stay in your range of comfort, even if you
can only move a tiny bit
• How far along your arm, shoulder, body,
do you feel this movement reaches?
• Observe and sense this on the return as
well

Rest
• Lengthen your arms along your body
• Compare the sides

Resume Movement 1
• Same as above

IBTs
• How far along your arm, shoulder, body,
do you feel this movement reaches?
• Follow the sequence of the places along
your body that get engaged/ involved in
this movement and in the return
• When you lengthen your arm, to what
direction can you feel your body
lengthening?

Rest
• Lengthen your arms along your body
• Compare the sides
• Has anything changed since the last rest

64 - DIAGONALS
Resume Movement 1
• Same as above

IBTs
• Can you sense a line that goes through the
chest, ribs and pelvis to the legs and feet?
• Push once with the left foot and once with
the right foot: which foot makes the
lengthening easier or clearer

Rest
• Lengthen your arms along your body
• Compare the sides
• Has anything changed since the last rest?

Resume Position 1
• Same as above

Movement2
• Do the same movement with the Left arm

IBTs
• How far down along your body do you
feel this movement?
• What is the sequence of the movement as
it progresses? Pay attention while
lengthening and while returning
• How is this different from the other side?
• Compare the ease, clarity, distance on the
floor, areas that it reaches along the body

Rest
• Same as above

DIAGONALS- 65
Repeat Movement 1 (right arm) & Movement 2
(left arm)

IBTs
• You can repeat some previous IBT and
add:
• Is the back of your hand making a straight
line on the floor?
• What is the path / shape you draw on the
floor with the back of your hand?
• Is it the same in lengthening and in
returning?

Rest
• Look for differences between the sides

Resume Movement 1 & 2

IBTs
• Compare the left and right sides
• Which is easier, clearer, lighter?
• How far along and down the body do you
feel this movement reaches or affects?

Rest
• Same as above

66 - DIAGONALS
Resume Position 1
• Same as above

Movement 3
• Lengthen once with the right hand and
once with the left

IBTs
• As you lengthen the right arm, does the
left arm move on the floor?
• When you lengthen the left, does the right
arm move?
• Notice how when one arm gets longer, the
other side shortens
• Which side is it easier to lengthen and
which side is it easier to shorten?
• What stops you from lengthening further:
the side lengthens, or the opposite side
finding it difficult to shorten?
• Can the sides help each other?

Rest
• On the back
• In standing

DIAGONALS- 67
Position 2
• Lie on your back with your legs straight
• Arms by your side

Movement4
• Lengthen the Left heel along the floor, as
if to push a pedal or draw a line on the
ground

IBTs
• Where do you feel movement?
• How far up your body do you know you
are lengthening the heel and leg?
• What is the farthest place up where you
feel movement in response to it?
• Follow the sequence during the
lengthening and especially on the return
Rest
• Same as above

Resume Position 2
• Same as above

Movement 5
• Lengthen the Right heel along the floor

IBTs
• Compare: ease, clarity, distance on the
floor, how far up the body
• Notice how each side can help the other
• Which side is easier to shorten and which
side is easier to lengthen : is it because the
other side won't help by shortening or
lengthening?

68 - DIAGONALS
Rest
• Same as above

Resume Position 2
• Same as above

Movement6
• Alternate sides in lengthening and
shortening the legs

IBTs
• Observe how when one side shortens the
other lengthens
• Which side is easier to lengthen and
which side is easier to shorten?
• What stops you from lengthening further:
the side lengthens, or the opposite side
finding it difficult to shorten?
• Can the sides help each other?

Rest
• On the back
• In standing
• While walking

DIAGONALS- 69
70
 Sitting back on the Heels

Key Principles:
• Relationship to the environment

Movement Focus
• Connection head-spine-pelvis

Scan
• On the back

Scan IBTs
• Length and relationship of 5 lines
• Notice / follow / feel what touches the
floor and what is away from the floor

Position
• Stand on your hands and knees
• Place your knees comfortably apart, about
the width of your pelvis
• Hands aligned with your shoulders
• Knees aligned with the hip-joints
• Allow your head to hang freely

SITTING BACKON THE HEELS - 71

IBTs
• How is your weight distributed between
your hands and knees?
• More on the hands?
• More on the knees?
• More on one side?
• Can you make it even?

Movement 1
• Slowly move your pelvis in a direction
between your feet - and return

IBT
• No need to go all the way
• What changes in the contact with the
floor? Does the weight distribution on
your hands and knees change?
• Notice these shifts on the way there and
the way back.

Rest
• On your back
• Compare the lengths and clarity of your 5
Lines
• Notice what touches the floor and what is
away from the floor

Resume Position
• Same as above

Resume Movement 1
• Same as above

72 - SITTING BACKON THE HEELS

IBTs.
• Think of (imagine) a line going straight
down from your tailbone to the ground -
is it making a straight line on the floor as
you go back and return?
• Continue to monitor your weight
distribution on your hands and knees.
• When do you breath in and when do you
breath out?

Rest
• Same as above

Resume Position
• Same as above

Resume Movement 1
• Same as above

IBTs
• Continue to monitor the weight
distribution on the hands and knees
during the movement
• At the same time, think of the lines from
your hands to your pelvis - what gets
longer and what gets shorter
• Sense and observe these lines in front and
behind

Rest
• Same as above

SITTING BACKON THE HEELS- 73

Resume Position
• Same as above

Movement2
• Direct your pelvis toward the Right heel
and return

IBTs
• Sense changing contact with the floor
• Which places in your body get closer
together and shorter, which go farther
apart, become longer?
• Remember there is no need to go all the
way
• Monitor the return

Rest
• Same as above

Resume Position
• Same as above

Repeat Movement 2
• Same as above

IBTs
• Does the position of your head change in
relation to your shoulders?
• If so, which ear gets closer to which
shoulder?

Rest
• Same as above

74 - SITTINGBACKON THE HEELS

Resume Position
• Same as above

Movement 2 - B
• Direct your pelvis as if to sit on your Left
heel.

IBT
• Sense changing contact with the floor
• Which places in your body get closer
together and shorter, which go farther
apart, becoming longer?
• How is the position of the head in relation
to your shoulders?

Rest
• Same as above

Resume Position
• Same as above

Movement3
• Direct our pelvis once to the Left heel and
once to the Right heel

IBTs
• Which side is easier, clearer, lighter?
• Continue to pay attention to the
connection between the clarity and
precision of your lines to the changing
distribution of weight on the hands and
knees.
• How can you make it equally easy, clear
and precise on both sides?

SITTING BACKON THE HEELS- 75

Rest
• On the back
• In standing
• While walking

76 - SITTINGBACKON THE HEELS

 Lengthening the Arms

Key Principles:
• Distribution of work

Movement concept/ focus

• Differentiating shoulder and shoulder
blade movement from rolling the whole
body like a door on a hinge.

• At some point the weight does shift on the

ground - so at what point does that
happen? What makes it happen? Is it
instead of differentiating?

Scan
• On the back

Position 1
• Lie on your Left side
• Bend your knees keeping your legs
together
• Lengthen your Left arm on the floor in
front of you, palm up
• Place your Right hand on top of your Left
(Some people may need something under
their head)

LENGTHENINGTHE ARMS - 77
Movement 1
• Slide your Right hand up and down your
Left arm: toward your shoulder and down
again.
• Your body remains as quiet as you can, so
in order reach up and down your Left
arm, you can bend and straighten your
Right elbow .

IBTs
• Where do you feel movement?
• At what point do you feel a shift of weight
on the floor?

Rest
• On the back

Resume Position 1
• Same as above

Movement2
• In small movements, continue sliding
your Right hand forward, beyond the Left
palm in a straight line on the floor, and
slowly return

IBTs
• Stay within your range of comfort
• How far can you go with minimal change
of weight on the ground?
• When you change your weight on the
floor and start rolling forward, stop and
return

78 - LENGTHENINGTHE ARMS
 • How far along, and where in your body do
you feel this movement? In front?
Behind? How far up and down your body?

Rest
• On your back
• Look for differences between the sides

Resume Position 1
• Same as above

Resume Movement 2
• In small movements, slide your Right
hand forward on the floor, over the Left,
in a straight line and back again

IBTs
• What do you feel changes on the floor:
when are you lengthening the arm and
when do you start rolling or shifting your
weight on the floor?
• Which places along your body get closer
together and which go farther apart?
• or: Which distances along your body get
shorter and which get longer?

Rest
• On your back
• Look for differences between the sides

LENGTHENINGTHE ARMS - 79
Repeat on the other side

Position 2
• Lie on your Right side
• Bend your knees keeping your legs
together
• Lengthen your Right arm on the floor in
front of you, palm up
• Place your Left hand on top of your Right

Movement3
• Slide your Left hand up and down your
Right arm: toward your shoulder and
down again.
• Your body remains as quiet as you can, so
in order reach up and down your Right
arm, you can bend and straighten your
Left elbow.

IBTs
• Where do you feel movement?
• At what point do you feel a shift of weight
on the floor?

Rest
• On the back

Resume Position 2
• Same as above

Movement4
• In small movements, continue sliding
your Left hand forward, beyond the Right
palm in a straight line on the floor, and
slowly return

80 - LENGTHENINGTHE ARMS
IBTs
• Stay within your range of comfort
• How far can you go with minimal change
of weight on the ground?
• When you change your weight on the
floor and start rolling forward, stop and
return
• How far along, and where in your body do
you feel this movement? In front?
Behind? How far up and down your body?

Rest
• On your back
• Look for differences between the sides

Resume Position 2
• Same as above

Resume Movement 4
• In small movements, slide your Left hand
forward on the floor, over the Right, in a
straight line and back again

IBTs
• What do you feel changes on the floor:
when are you lengthening the arm and
when do you start rolling or shifting your
weight on the floor?
• Which places along your body get closer
together and which go farther apart?
• or: Which distances along your body get
shorter and which get longer?

Rest
• Same as above

LENGTHENINGTHE ARMS - 81
Position 3
• Lie on your Left side
• Bend your knees keeping your legs
together
• Lengthen your Left arm in 90 degrees to
your body, palm up
• Lengthen your Right arm on the floor in
45 degrees up, between your head and
shoulder, palm down

Movement 5
• Gently continue the line, lengthening your
Right hand in a 45 degree angle up and
return

IBTs
• Where along your body do you feel the
movement?
• What do you feel on the floor? Can you
monitor where you move the shoulder
and shoulder blade along the ribs versus
rolling your body?
• What is the sequence in going forward
and the sequence of the return?

Rest
• On your back
• Look for differences between the sides

82 - LENGTHENINGTHE ARMS
Repeat on the other side

Position 4
• Lie on your Right side
• Bend your knees keeping your legs
together
• Lengthen your Right arm in 90 degrees to
your body, palm up
• Lengthen your Left arm on the floor in 45
degrees up, between your head and
shoulder, palm down

Movement6
• Gently continue the line, lengthening your
Left hand in a 45 degree angle up and
return

IBTs
• Where along your body do you feel the
movement?
• What do you feel on the floor? Can you
monitor where you move the shoulder
and shoulder blade along the ribs versus
rolling your body?
• What is the sequence in going forward
and the sequence of the return?

Rest
• On your back
• Look for differences between the sides

LENGTHENINGTHE ARMS- 83
Position 5
• Lie on your Right side
• Bend your knees keeping your legs
together
• Lengthen your Right arm on the floor in
front of you, palm up
• Place your Left hand at 45 degree angle
downward between your Right arm and
your legs, palm down

Movement 7
• In small movements, lengthen your Left
hand in that 45 degree angle and return

IBTs
• Where along your body do you feel
movement, how far down?
• What is the sequence of areas of your
body that get included in the movement
on the way down and on the return?
• Where do you feel changes in place that
press to the floor and places that roll or
peel away from the floor?

Rest
• On your back
• Look for differences between the sides

84 - LENGTHENING THE ARMS

Repeat on the other side

Position 6
• Lie on your Left side
• Bend your knees keeping your legs
together
• Lengthen your Left arm on the floor in
front of you, palm up
• Place your Right hand at 45 degree angle
downward between your Left arm and
your legs, palm down

Movement7
• In small movements, lengthen your Right
hand in that 45 degree angle and return

IBTs
• Where along your body do you feel
movement, how far down?
• What is the sequence of areas of your
body that get included in the movement
on the way down and on the return?
• Where do you feel changes in place that
press to the floor and places that roll or
peel away from the floor?

Rest
• On your back
• Look for differences between the sides

LENGTHENING THE ARMS - 85

Resume Position 1
• Lie on your Left side
• Bend your knees keeping your legs
together
• Lengthen your Left arm on the floor in
front of you, palm up
• Place your Right hand on top of your Left

Movement8
• In small movements lengthen your Right
hand and arm on the floor in as many fine
lines as you can between your Left hand
and up toward your head.

IBTs
• What moves away from the floor and
what gets closer and presses to the floor?
• How far along your body do you feel
movement?
• Which directions are clearest and easiest
for you to explore?

Rest
• On your back

86 - LENGTHENING THE ARMS

Repeat on the other side

Resume Position 2
• Lie on your Right side
• Bend your knees keeping your legs
together
• Lengthen your Right arm on the floor in
front of you, palm up
• Place your Left hand on top of your Right

Movement9
• In small movements lengthen your Left
hand and arm on the floor in as many fine
lines as you can between your Right hand
and up toward your head.

IBTs
• What moves away from the floor and
what gets closer and presses to the floor?
• How far along your body do you feel
movement?
• Which directions are clearest and easiest
for you to explore?

Rest
• On your back

LENGTHENINGTHE ARMS - 87
Resume Position 1
• Lie on your Left side
• Bend your knees keeping your legs
together
• Lengthen your Left arm on the floor in
front of you, palm up
• Place your Right hand on top of your Left

Movement 10
• Lengthen your Right hand and arm on the
floor in as many fine lines as you can
between your Left hand and toward your
legs.

IBTs
• What moves away from the floor and
what gets closer and presses to the floor?
• How far along your body do you feel
movement?
• Which directions are clearest and easiest
for you to explore?

Rest
• On your back

88 - LENGTHENING THE ARMS

Repeat on the other side

Resume Position 2
• Lie on your Right side
• Bend your knees keeping your legs
together
• Lengthen your Right arm on the floor in
front of you, palm up
• Place your Left hand on top of your Right

Movement 11
• Lengthen your Left hand and arm on the
floor in as many fine lines as you can
between your Right hand and toward
your legs.

IBTs
• What moves away from the floor and
what gets closer and presses to the floor?
• How far along your body do you feel
movement?
• Which directions are clearest and easiest
for you to explore?

Rest
• On your back

LENGTHENING THE ARMS - 89

Position 7
• Lie on your Right side
• Bend your knees keeping your legs
together
• Place your Right arm comfortably on the
floor in front
• Place your Left arm behind you, close to
you back, wherever you can comfortably
touch the floor

Movement 12
• Explore whatever you can feel with your
hand behind: the texture of your mat,
areas of your back, down, up, far and
close
• You can bend your elbow, do anything
you need to do in order to sense
everything you can behind you.

IBTs
• Really sense the textures under your
fingertips - Feel as much as you can .
• Where do you feel movement along your
body?
• Along your whole body, which place get
far apart, longer, and which areas gets
shorter, close together?
• Monitor softness in your breathing and
your jaw

Rest
• On your back

90 - LENGTHENINGTHE ARMS
Repeat on the other side

Position 8
• Lie on your Left side
• Bend your knees keeping your legs
together
• Place your Left arm comfortably on the
floor in front
• Place your Right arm behind you, close to
you back, wherever you can comfortably
touch the floor

Movement 12
• Explore whatever you can feel with your
hand behind : the texture of your mat,
areas of your back, down, up, far and
close.

IBTs
• Really sense the textures under your
fingertips - Feel as much as you can.
• Where do you feel movement along your
body?
• Along your whole body, which place get
far apart, longer, and which areas gets
shorter, close together?
• Monitor softness in your breathing and
your jaw

Rest
• On your back

Note: This can develop to full circles.

LENGTHENINGTHE ARMS - 91
92
 Head Up & Down

Key Principles:
• Distribution of work
• Quality of Movement

Movement Concepts/Focus:
• Connection between head and pelvis.
• Connection to breathing
• Significance of eyes as activating stimulus

Psychological aspects:
• Eyes and breathing - Moving from
emotional state to visual-construct/
creative state

Scan:
• In lying
• Slowly go through the differences in
contact with the floor: talk through areas
which touch clearly, feel heavy,
comfortable, light, have a clear definition,
wide, long

HEAD UP & DOWN - 93

Position
• Sit on the floor
• Knees apart - soles of the feet face each
other with a little space between them
• Hands comfortably behind, on either side
of the pelvis
• Lean lightly on your hands

Scan
• Feel the pelvis on the floor - compare the
sides: weight, area, shape
• Feel the pressure of the hands behind on
the floor - compare: weight, pressure

Movement 1
• Lower your head as if to look at the floor,
then raise your head toward the ceiling
• Continue this movement slowly

IBTs
• Where in your body and how far down, do
you feel movement?
• Can you sense, listen to, or observe which
parts of the spine are involved in this
movement?

Rest
• On your back
• What has changed in the contact with the
floor?

94 - HEAD UP & DOWN

Resume Position
• Same as above

Resume Movement 1
• Same as above

IBTs
• When do you breathe in and when do you
breathe out?

Note: As you see the students using certain

areas, _gradually include details:
• As you notice your head moving - where
does this movement reach, how far down
your neck and spine?
• Can you feel anything in the shoulders?
Ribs in front and in the back?
• How far down the spine do you sense a
connection to this movement?

Rest
• On your back
• Feel differences in the contact with the
floor: Width, weight, clarity, comfort,
length

Resume Position
• Same as above

Resume Movement 1
• Same as above

HEADUP & DOWN - 95

IBTs
• Can you feel your weight shifting on the
floor?
• Which areas along your body get closer
together, which go farther apart?
• As you lower and raise the head, pay
attention to the relationship between
your front and back: where do you get
shorter and where do you lengthen?

Rest
• On your back
• Look for differences in the contact with
the floor

Resume Position
• Same as above

Movement2
• Shift the weight on your pelvis back and
forward over your sitting bones, so that
you fold forward and then back,
alternately rounding your back and
arching your back

IBTs
• What gets pressed to the floor and what
leaves the floor?
• Does the weight on your hands change
during the movement? Is it the same on
left and right?
• How far up your body can you feel a
connection to the movement?

96 - HEAD UP & DOWN

Rest
• On your back
• Feel the contact with the floor along your
whole body

Resume Position
• Same as above

Resume Movement 2
• Same as above

IBTs
• How is this connected with your
breathing: when do you breathe in and
when do you breathe out?
• Notice how the head and pelvis come
toward each other - once in front, once
behind
• Can you sense when you get taller and
when do you get shorter?

Rest
• On your back
• Look for changes in the contact with the
floor

Resume Position
• Same as above

Movement3
• Now simultaneously, when you look
down, arch your back and move the pelvis
toward the tail bone and when you look
up arch your back so the pelvis moves
forward toward the pubic bone

HEADUP & DOWN - 97

IBTs
• Along your spine, as you move, in which
direction do the vertebrae move? What
sort of shape are they making?
• Which areas of your body come close
together and shorten? Which move apart
and get long?
• Notice and feel the lengthening and
shortening dialogue between front and
back

Rest
• On your back
• Look for changes in the contact with the
floor

Resume Position
• Same as above

Resume Movement 3
• Lower and raise your head while moving
your pelvis forward and back

IBTs
• Where are your eyes looking? Do they
move with the head, do they follow or do
they lead?
• Try all three ways and find out which you
prefer. Which makes the movement
easier, lighter, larger?
• What can you discover about the
connection between this movement, your
breathing, your eyes, the distribution of
work along your spine?

98 - HEAD UP & DOWN

Rest
• On your back
• Scan through the contact with the floor
and what feels long, wide, light, clear,
comfortable
• In standing,
o Contact of feet on the floor,
horizon, height, balance.
o Shift weight, look up and down,
turn around
• While walking

Resume Position 1
• Same as above

Movement 4 - Variation
• As you lower your head and round your
back, simultaneously guide your eyes to
the ceiling
• As you raise your head and arch your
back, guide your eyes to the floor

IBTs
• If you find it difficult, take your time to
think it through first
• Notice your breathing as a guide. If it is
disrupted, stop at that place, find where
you can let go, then resume so that
Quality of Movement is consistent

Rest
• On your back
• Scan through the contact with the floor
and what feels long, wide, light, clear,
comfortable

HEADUP & DOWN - 99

Resume Position 1
• Same as above

Movement 1
• Lower your head as if to look at the floor,
then raise your head toward the ceiling
• Continue this movement slowly

IBTs
• How is it different from the beginning?
• Can you find 3 things or places you are
using differently now than you did at the
beginning?
• What areas of your body are you
including now that you did not include at
first?

Rest
• In standing:
o Feel your feet on the floor
o Find your horizon
o Notice your height
o Shift your weight from side to side
o Find your middle and look up and
down - how does this relate to
what you just did on the floor?
o Find your center and turn to look
over one shoulder and then the
other
• While walking

100 - HEAD UP & DOWN

101
11111
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33878220 R00058
111I II Ill Made in the USA
San Bernardino, CA
27 April 2019
 Leora Gaster has been teaching Mind Body
Studies internationally for four decades. As
founder of MBS Academy, she has conducted
trainings for all levels and for multiple professional
applications. Leora enhanced her extensive
knowledge of MBS work with an NLP Trainer
certification, Judo instructor qualifications from
Kodokan, Tokyo and a degree in Human Biology
from Stanford University.

This collection of Movement Lessonsis a referefKe

guide to for anyone presenting Mind Body Studies
Movement Lessonsand Feldenl<.raisAwareness Through
Movements (ATMs).

This first collection is a concise, clear distillation of

lessonswhich were invented by Dr. Feldenkrais, applied
by Mia Segal and myself, and coded during our joint
four decades of teaching internationally.

With my forty five years of teaching and research, and

added to by the developments of science and my
further studies in behavioural sciences and brain
research, I have worked on coding and organizing these
lessons in a format that provides fhe minimal but most
essential guidelines and instructions.

This handbook will enable you to understand the

underlying significant pieces, so that you can construct
the lessonswith the most clarity and impact.

ISBN 9781796231441
90000