Welcome! I’m so glad you’re here.
What you get: Each set is five lessons for $49 unless otherwise indicated. Buy two or more and get 20% off with code MORE. These are high-quality studio recordings, not class recordings with background noise.
Tech note: These are delivered in a zip file. Download and open it to access the recordings. To play audio files, I like the VLC media player.
New to Feldenkrais? Read how to do a lesson.
Wondering which lessons are for you? Email me. I love questions!
Buy two or more and get 20% off with code MORE.
Human movement overview
An overview of basic human movements. I come back to these again and again for a flexible spine and upright posture.
A variety of slow, gentle chair lessons that affect every plane of human movement. You can do them any time you have a short break.
Life-changing lessons to soften the whole back. Four lessons.
Building blocks for your nervous system to move out of pain. These are slow, simple lessons that are good for everyone (depending on your situation). All lessons are under 30 minutes. View the long description.
A beautiful introduction to Feldenkrais® from Mia Segal and Gaby Yaron, two of Moshe’s first students. These are often touted as “beginning” lessons for both teachers and students, however they are as sophisticated as any of the complex AY or Esalen lessons. View long description.
A 79-page PDF of these lessons in a convenient table format with three columns: Position, movement, sensory feedback. View sample pages.
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De-stress with easy breathing and mobile ribs
Help the diaphragm regulate outside of emotional and physical stressors.
Everything about letting go. These breathing experiments are designed to help you get out of your own way.
Release tension with a series of soothing, gentle movements. Your nervous system is smart, let it help you.
Restore much needed flexibility to stiff ribs. I always feel more spacious after doing these lessons.
My favorite breathing lessons to let go of long-held patterns. As you let go, the diaphragm has space to respond to life.
Reintroducing the side bend is vital for full potential for human movement in sitting, walking, reaching, bending, everything. It’s one of those things you never knew you needed!
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Easy eyes, neck, and jaw
Get help for visual clarity and strain in the eyes. These lessons are also calming because any tension in the eyes reflected throughout the whole system.
Eye lessons are critical for balance, vision, and relieving neck strain.
Jaw lessons help with TMJ, breathing, tension in the chest, the neck, and upper back.
Buy two or more and get 20% off with code MORE.
Free your hips
We all deserve flexible, swingy hips. When you solve this movement puzzle, your walking will be amazing!
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Spine, low back, and upright sitting
This is a good starting place for retraining the back. I love these lessons. I feel flexible, tall, and powerful when I do them.
Gentle rotation and swiveling creates ease in the hips, low back, and pelvis.
Improve your whole-body movement to feel integrated and whole. Rolling with appropriate weight shifts is super satisfying.
Balance the muscles in front and in back. Stting will be easy, effortless, and pain-free. Eight lessons.
Short sequences for when you don’t have much time. Seven are in a chair (even at your desk!) and three are on the floor. Ten short tips between 4-14 minutes.
Rediscover your natural skeletal support by clarifying how the muscles move the bones and the bones hold you up. Eight lessons.
Discover a fluid, mobile pelvis. Use these movements to reduce low back pain as well as better walking, skiing, cycling, and more.
Seven flexion lessons (two extra!) to soften the whole back. You’ll stand tall after this! Seven lessons.
Effortless posture means the muscles stop overworking so the bones can do their job.
Use these to relieve back tension. Oscillating means a lot precise, clear jiggling, but still jiggling. You will feel light, upright, and balanced after this.
Free the neck and lengthen the spine with lessons that roll the pelvis, chest, head, and eyes. I love these lessons when I’m tired!
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Feet and ankles
Flexible feet and ankles are vital for balance as well as reducing neck pain and improving the low back.
Repatterning the muscles in the feet and ankles is vital for balance, posture, adaptability, and breathing.
More ways to fold, bend, and integrate the feet into the use of the whole self. With practice, your legs, balance, and walking will all improve.
Buy two or more and get 20% off with code MORE.
Hands, arms, and shoulders
Lessons for shoulder issues and/or knots in the upper back. Nine lessons.
Buy two or more and get 20% off with code MORE.
Activities: Walk, run, ski, cycle, swim
Use these to improve the hip joints, trunk rotation, and more as you strategize to re-train the entire musculoskeletal system.
Connect the legs to the back through the ankles, knees, and hips. Using the whole self in an integrated way is vital for efficient movement.
Wake up new patterns that will serve you for years. Find new swivels in the arms and shoulders and create better access to the power of the trunk.
Spotlight on power for the legs. Here the legs become simultaneously lighter and more powerful.
Uncover efficient organization of the legs as then relate to the big muscles of the trunk. True power is elegant, smooth, effective, and clear.
Clarifying the natural human diagonals in the trunk invites swingy, smooth, efficient movement.
Slow, detailed observations of your hips, ribs, and neck while walking. Identify places where you’re holding and create better walking patterns. Four lessons.
Buy two or more and get 20% off with code MORE.
New patterns to explore
Start to roll the pelvis over the hips. There’s no stretching, just many ways to rotate the pelvis and use the back muscles to activate the trunk. Experiment with endless improvement! Four lessons.
Fun, more athletic lessons for balance, locomotion, and orientation. Four lessons.
You can forever improve the force through the bones, without injury or pain, and whether you do a headstand or not. Here you will become more supple and balanced along your back. These experiments are an approach to one day, perhaps, testing a head stand. Seven lessons.
Sense the lines as a touchstone, or reference point, for orientation and movement through space These lessons are neurologically challenging, with a wonderful, deep awakening of self-awareness and clarity. Six lessons plus commentary.
Side-sitting and rotating, called the “dead bird” lessons if you know what that is. These are amazing for learning how to turn, and turn, and turn. Four lessons.
Roll safely forwards and backwards and up to stand. A good way to learn weight shift and orientation. Seven lessons.
About Awareness Through Movement® lessons
These lessons are not about fixing or correcting your movement. Rather, they help you refine your ability to experiment. That way, your sensory skill is vastly improved and you never have to stay stuck in old habits.
Although these lessons are loosely categorized into musculoskeletal effects, any specific effect will vary from person to person. Results are dependent on individual self-use, habits, the attitude you bring, and personal history.
Unlike muscle exercise or workouts, these are invitations to unwind old patterns. They do not ask for mechanical repetition, but they do ask for a curious attitude toward new possibilities.
You may or may not know that Feldenkrais is based on Judo. Dr. Feldenkrais trained in Paris as an electrical engineer and then spent decades practicing Judo before he developed his method. He was keen to discover how humans can most efficiently relate to gravity.
Consider these practices as a re-training of your relationship to gravity.
Like any training in physical or mental health, results take commitment and time. I often tell my clients to give this experiment a solid six-month investment and then see how far you've come.
Enjoy!
People are saying...
“I have been practicing Feldenkrais for nearly eight years. I have found it incredibly helpful in becoming more aware of how I move. Zoe is an exceptional guide to giving Feldenkrais lessons. Her knowledge is profound and she shares it with ease and humor. I feel blessed to have her in my life.”
“I love the clarity of Zoe’s lessons, her voice, the tempo, the messages she puts in between the instructions that help me grow. Zoe has experience, clarity, and gentleness. She teaches Feldenkrais as easily as breathing. I pick up how much Feldenkrais means to her, and that gives her lessons extra meaning to me.”
“The beauty of Zoe’s work is that she creates the perfect environment for you to choose to transform yourself, and she does it exquisitely. She primes all her students to take hold of their own transformation. ”
“I have been doing Feldenkrais for 43 years, starting with the original group of Feldenkrais teachers in Israel. I love this method because with subtle movements you get great results. I have been with Zoe for five years, and she is as good as the original teachers in Israel. She is deep and very knowledgeable, and the lessons always feel new. I recommend her wholeheartedly!”