Awareness Through Movement (ATM) Classes

Nick and ATM students at the St. Paul JCC

Nick and ATM students at the St. Paul JCC

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Or go to the video page for a view into the classroom, or to see a baby spontaneously demonstrating the human movement learning principles of ATM while learning to roll and crawl.


Move better, feel better!  Everything we do in life involves sensation and movement. Deepen the sense of how you move, and discover the profound effect the Feldenkrais Method has on your ability to act with precision, power, and spontaneity. Come to ATM classes to:

  • REDUCE PAIN AND TENSION, and discover how to better prevent or recover from injury.
  • ENJOY your body in motion and improve the quality of your day-to-day life.
  • REFINE your workouts and physical practices like yoga and Pilates.
  • LEARN to organize your whole self – body and mind – more efficiently and pleasurably.
  • UNLOCK a quieter state of mind, a natural neurological response to clarified movement and reduced extraneous effort.

In group Awareness Through Movement lessons, the Feldenkrais teacher verbally leads you through a sequence of movements in basic positions: sitting or lying on the floor, standing or sitting in a chair. These precisely structured movement explorations involve thinking, sensing, moving, feeling, and imagining. By increasing awareness, you will learn to abandon habitual patterns of movement and develop new alternatives, resulting in improved flexibility and coordination.

Many lessons are based on developmental movements and ordinary functional activities (reaching, standing, lying to sitting, looking behind yourself, etc.). Some are based on more abstract explorations of joint, muscle, and postural relationships. There are thousands of ATM lessons, varying in difficulty and complexity, for all levels of movement ability. A lesson generally lasts from 45 to 60 minutes.

The movements are very gentle and relaxing, and they never need to be painful. Anyone, at any level, can do them and benefit, from accomplished athletes to people who don’t like to exercise. From the first lesson they do, most people feel better after class: in general they stand taller, feel lighter, more flexible, and more grounded.

ATM classes use exploratory movements and guided attention to evoke new neuro-muscular patterns in the brain, through the process of neuroplasticity (the brain’s remarkable capacity to change itself). Lessons are scientifically designed to reduce pain and tension, and improve flexibility, balance, coordination, strength, and focus in an easy and pleasurable way. They’re for anyone yearning to move and live more gracefully, efficiently, and sustainably. 

Here’s a link to a printable ATM class how-to guide.

Class Preparation

Please dress in layers. Soft clothing is great; it doesn’t have to be workout clothing. Bring a bath towel to fold for use as head support in class (please don’t substitute a bundled sweatshirt or similar–it’s not an even enough surface for our purposes). Class is done without shoes. The only prerequisite is being able to safely get down to lie on a mat on the floor, and back up again at the end of the class.

If you’re new to Feldenkrais, ATM is a great way to encounter the method and start unlocking your potential for graceful, efficient movement.  If you have health, pain, or movement concerns about whether you would be able to take and benefit from the class or should consider one-to-one Functional Integration lessons instead, please contact me.


Classes at the St. Paul JCC run year-round with occasional weeks off. Classes return to The Marsh several times per year. Beginners are always welcome, and you may drop-in at any time at either location (St. Paul JCC drop-in guide). Register for full sessions to save money and experience the added benefits of a curriculum of related lessons on a theme. At the JCC I teach the Tuesday 9:30 AM classes, and my colleague Sharon teaches the Thursday 6:00 PM classes.

Reserved childcare is available for a very low fee for the Tuesday 9:30 AM St. Paul JCC  class. Call the JCC to reserve a space for your child(ren): 651-698-0751.

All regular weekly classes are at the St. Paul JCC, an inclusive, welcoming community center with a full fitness club and pool, located 5 minutes east of MSP airport: 1375 St. Paul Avenue, St. Paul MN 55116. Other classes are at The Marsh, a Wellness Center for Balance and Fitness at 15000 Minnetonka Boulevard Minnetonka, MN 55345

Making up missed classes

Flexible attendance policy at the St. Paul JCC: though you’ll register for class on Tuesdays or Thursdays, you can actually attend ANY classes during any given session, regardless of which day, up to the number of weeks in the session. So in a four-week session you could simply attend class twice a week for two weeks. This allows a lot of flexibility for classes missed due to vacations, illness, bad weather, etc. Each class is a unique ATM lesson on the theme of the session, so you won’t be repeating a lesson while attending twice in one week to make up missed classes.


All Feldenkrais lessons relate all parts of ourselves to each other, and each part or movement to our whole self. Each class has a specific focus, but never to the exclusion of other parts of the self. All lessons will improve overall functional organization.

Click on any event title for venue information, first time coming help, and flyer and Facebook event links. You’ll also find longer descriptions for some classes.

Anyone, including newcomers, can drop-in to any regular Tuesday 9:30 or Thursday 6:00 class, or classes at The Marsh when they’re running, any time.


Invented 50 years ago by Israeli athlete, Judo master, engineer, and physicist Dr. Moshe Feldenkrais, the Feldenkrais Method has been called “a revolution in human health” by Smithsonian Magazine. Students call the Feldenkrais Method “the missing link in fitness” and “a user’s guide to the human body.”

More about Feldenkrais »