ATM Series 1: Integrating the Legs for Standing, Walking, and Running

A course of Feldenkrais Awareness Through Movement (ATM) audio lessons. Each can be studied on its own, or you can work your way through the whole series to learn in-depth how to better organize your legs to reduce pain and improve your posture, balance, mobility, and power. Lessons can be repeated as you wish, so follow your curiosity!

Before you begin click here to read Studying ATM at Home, which explains your responsibilities as an ATM student and provides practical tips to help you learn and improve.

Scroll down and click on a lesson title to go to its audio player and lesson notes. Descriptions of each lesson give you a sense of its aim, though everyone’s learning process is unique and you may find other benefits.

1. Tilting, Bending, and Straightening the Legs »

Back-lying, one or both knees bent, tilting the knees and letting their weight twist, turn, and lengthen the body. Transferring weight. Broadening and clarifying the function and ease of the pelvis, hip joints, and lumbar. Learning to bend and straighten the legs in the way of a baby. Integrating all of this through the whole self, including the chest, shoulders, head, and eyes.

2. Flexion, Foundation, and Feet »

Back-lying, knees bent, integrating flexion of the ankles through the joints of the legs and into the pelvis and lower back, blending into a classic Feldenkrais flexion lesson which draws the head, elbows, and knees toward each other in different combinations. Improve the folding and unfolding of the body through refining coordination of all the flexors, building awareness of the use of the ground (foundation), and lengthening the extensors.

3. Activating the Arches »

Mostly back-lying, knees bent. The “tripod of the foot” lesson. Learning a more subtle awareness and control of the bones and muscles that create the fundamental ground contact structure of the body, and relating it to movements of the ankle, knee (head of the fibula), hip, back, and beyond.

4. The Buttocks »

(An optional, more advanced lesson in series 1.) Lying on the back and front, and various kneeling and standing positions. Exploring the use and refining the awareness of the buttocks in relationship to the pelvis, legs, feet, belly, and spine.

5. Integrating the Legs »

Side-lying, learning to sense and hinge bodyweight in relation to the ground and between the knees and feet. Integrating movements of the arms, shoulders, head, and torso.

6. Your Navigational Pelvis »

Back-lying, knees bent. Learning how the interaction of the feet with the ground drives the pelvis in all directions. Integrating the spine, head, and eyes. A variation of the classic "Pelvic Clock" Feldenkrais ATM lesson.

7. Freeing Your Breath, Lengthening from Heels to Head »

Various positions, about half back-lying. Experiments with the breath mechanism, learning how it relates to the head, spine, and pelvis, and integrates into the length of the heels for standing. Uses what the Feldenkrais community calls “paradoxical breathing.”

8. The Anti-Gravity Lesson »

Back-lying, knees bent. Some modified side-lying. We can’t beat gravity, so let’s get organized to oppose it effortlessly with bones (instead of muscles).

After you complete the series, returning to favorite lessons or progressing through from the beginning again will yield new insights.

The study guides page is a great place to follow up your exploration of this series. Among other resources there you’ll find:

Integrating Feldenkrais learning into everyday life: How to carry the method’s self-study and self-improvement principles over into everyday life.

Ideas for ATM Self-Study: A simple list of do’s and don’ts for homework time, whether you’re doing remembered lessons, working from notes, improvising, or using an audio or book lesson source (suggestions at the Recommended Products page)

Ingredients of Organic Learning: Not just for Feldenkrais study, not just for somatic explorations! A quick list intended to help you create a safe, fun, and efficient human learning environment for yourself or others. Good reminders for teachers and parents.

My blog post with an excerpt and introduction to Norman Doidge’s The Brain’s Way of Healing includes a “study guide” list of eleven core principles of the Feldenkrais Method. Get the wonderful book for more details!

One thought on “ATM Series 1: Integrating the Legs for Standing, Walking, and Running

  1. Dear Nick
    I do like your Felden-lessons. The audio is good, that is how you get the lessons in classes. I also subscribe to Alfons on uTube, he is in Austria, I think. His classes are also good. I watch the lessons first then do the lesson. Thank you very much for allowing us out there to participate. Enjoy your coffee, Kolla

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