Exercises & Lessons
Single guided movement lessons you can do today.
10 Feldenkrais® Exercises to Try Gently at Home
Ten short Feldenkrais explorations you can do lying or seated, each one slow, small, and well below pain, with attention on sensing change rather than reaching a stretch.
Foot Exercises for Arthritic Feet: A Gentle Seated Lesson
A slow lesson for stiff, achy feet. You stay seated, the movements are tiny, and you decide how much is enough on the day.
Mind Body Exercises: A Gentle Lesson to Start With
Try a short mind body exercise lying down, then learn what makes movement mind body, how the main approaches differ, and who should adapt.
Cervical Radiculopathy Exercises: A Gentle Lesson
Cervical radiculopathy exercises that stay tiny and supported: a short Feldenkrais® lesson for a neck that guards itself, with clear stop signs.
Exercises for Erector Spinae Muscles: A Seated Lesson
A slow chair lesson that lets the long muscles beside your spine lengthen and ease, with notes on why they tire and who should adapt it.
Rectus Femoris Stretch: A Gentle Side Lying Lesson
A rectus femoris stretch for the front of the thigh that works by small, slow movements on your side, with no pulling and no long hold.
Lower Trapezius Exercises: A Gentle Shoulder Blade Lesson
Lower trapezius exercises usually mean gym drills. This slow, small lesson lets you notice your shoulder blades sliding down your back, with rests in between.
Breathing Exercises for Anxiety: A Gentle Lesson to Try
A short, unforced lesson in breathing exercises for anxiety: notice your breath, let your ribs and belly move a little, and let the out breath be easy.
Exercises for Emotional Regulation: A Gentle Practice
Exercises for emotional regulation that use slow movement, orienting and your breath to help you notice a feeling early, stay steady with it, and come back to calm.
Best Exercises for Rheumatoid Arthritis: A Gentle Seated Lesson
The best exercises for rheumatoid arthritis are the ones you can repeat without a flare afterwards. Here is what that looks like, plus a slow seated lesson for hands, wrists and shoulders.
Movement for Homebound Adults: A Gentle Chair or Bed Lesson
Movement for homebound adults that you can do sitting in a sturdy chair or lying in bed, with small, slow steps for days when energy and room are limited.
Standing Core Exercises: A Gentle Lesson by the Counter
No floor needed. Stand by a counter, let your weight travel over your feet, and feel how belly, back, ribs and pelvis share the work of staying upright.
Exercises for Hand Arthritis: A Slow Lesson at the Table
A ten minute seated lesson for achy, stiff hands. Your forearm rests on a table, every movement stays small, and there is plenty of rest.
Yoga for Pelvic Tilt: Poses to Try and a Gentle Lesson
Cat cow, bridge, low lunge and child's pose each move the pelvis in their own way. Start by sensing how your pelvis rocks, then bring that into your poses.
Supine Pelvic Tilt: A Gentle Lying Down Lesson for Your Back
Lie on your back, knees bent, and let your pelvis rock a little. Your lower back rolls toward the floor and away again, slowly and with ease.
Seated Pelvic Tilt: A Gentle Chair Lesson for Your Lower Back
Sit near the front of a chair and roll your pelvis slowly back and forward. Sense your lower back, and notice how your head follows along.
Awareness of Breath: A Lesson in Noticing, Not Controlling
A quiet lesson, lying down or sitting, for feeling where your breath already moves in the belly, ribs, back and collarbones, with nothing to count or change.
Lumbar Spine Mobility Exercises You Can Do Lying Down
A short lesson on the floor: small pelvis rolls and slow hip slides that let your lower back bend forward, back and to the side with less effort.
Cervical Spine Mobility Exercises: Small, Slow Head Turns
A short lesson lying down: roll your head a little with your eyes moving, then with your eyes staying on one spot, and notice how the turn changes.
Eye Palming: A Quiet Rest for Tired, Screen Weary Eyes
Warm hands, closed eyes and a few minutes of dark. A gentle Feldenkrais® style lesson in palming for screen breaks and the last minutes before sleep.
Posture Yoga, the Feldenkrais® Way: Sensing Before Shape
A seated lesson that borrows the ideas behind common posture poses, mountain, cat and cow, a small twist, and trades holding a shape for noticing how your head balances.
Neuroplasticity Exercises: A Gentle Feldenkrais® Lesson
A short lying or seated lesson in which the head and eyes learn a new way to travel together, with rests, so you can feel what learning through movement is like.
Knee Friendly Exercises: A Lying Down Lesson, No Kneeling
A lying down lesson that moves the hips, pelvis, spine and ankles while asking very little of the knees: no kneeling, no deep squats, no jumping.
Somatic Breathing: A Lesson in Feeling Where Your Breath Moves
A quiet somatic breathing lesson, on your back and then on one side: feel where the air already travels, belly, ribs and back, with nothing to count.
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