Welcome to Awareness Through Movement with Zoe
In these gentle classes, you can let go of chronic tension as you practice rewiring old patterns that no longer serve you. As you slow down and listen more deeply to yourself, you sense with greater clarity where you're creating effort and strain. With ongoing practice, you will see:
Greater well being and less stress
Relief from muscular tension and pain
Improved coordination, balance, and flexibility
Reduced risk for injury
Full, easy breathing
Because Feldenkrais makes changes where it counts—in the brain—people of all ages and abilities can benefit. All lessons are non-judgmental, non-competitive, and self-directed.
New here? Read How to do a lesson.
Weekly drop-in classes for December (on zoom)
Anyone can join. All times are Mountain time (Denver, US)
Sunday, 9:30am — December is for gentle lessons to unwind the spine.
These will also open your chest, improve upright posture, and invite your shoulders to hang back.
Tuesday, 9:00am — December is for connecting through the feet and ankles for better balance.
These will challenge your ability to perceive weight shift and help answer the question, “Where is center?” as you clarify the skeletal path through the legs into the torso.
Single class, $14
Four classes, $52
Eight classes, $96
Twelve classes, $120
Twenty classes, $180
Treasury subscribers get 40% off with code TREASURY.
Once you sign up, you’ll get a reminder two hours before each class. Purchase classes below or venmo to @zoebirch.
“I have done yoga and different sports from an early age, but after just a few of Zoe’s lessons, I felt like I was walking on air. ”
“Zoe has experience, clarity, gentleness, she teaches Feldenkrais as easily as breathing. ”
“Zoe is an articulate and compassionate guide to self-exploration. Because we are not rushed or pushed but rather are encouraged to slow down and savor the exploration, I leave feeling good every time. Thank you, Zoe, for all you offer.”
“Zoe is an exceptional guide to Feldenkrais. Her knowledge is profound and she shares it with ease and humor. I feel blessed to have her in my life.”
Sample an Awareness Through Movement® lesson
Lie down on the floor and press play. You’ll start on your back with a scan. Make sure you have a folded towel nearby to place under your head when you lie on the side. Otherwise, lie flat.
New here? Read how to do a lesson.
Want more lessons to improve flexibility and balance? Visit my online library of lessons, the Feldenkrais Treasury.
How it works
In these lessons you learn how to move with minimum effort and maximum ease, not through muscular strength, but through increased awareness of how the body works.
Lying on the floor you are directed through a series of gentle, non-invasive movements that grow increasingly complex. At the same time you are asked to pay attention to specific sensory feedback. The teacher instructs you on how to adjust the direction, speed, timing, and force of each movement as the lesson continues.
Often the lessons are like puzzles in which you figure out how to move around fixed constraints. This puzzle-like situation prompts the nervous system to activate a different muscle pattern than you usually use.
As a result, at the end of a lesson habitual muscle tension releases. You sense the stability of a balanced skeleton. Your breathing is freer, walking lighter, and eyes clearer. Your kinesthetic perception enhanced, you can move in ways that you thought were restricted.
For more background:
Read the blog posts under new to Feldenkrais.
Listen to this short note on how to benefit from these lessons.
“I am an athlete and Zoe’s lessons give me relief from pain. She has an innate body awareness and a complete sensitivity to what I’m experiencing.”
“Just want to tell you how much I am getting out of the lessons. I have not felt this much ease in a long time. I also appreciate your sense of humor, which is a nice plus.”
Zoe’s moving blankets
How to get set up
Set yourself up on your floor on a blanket. Yoga mats are too sticky for this type of movement. Use any blanket you have around the house. Thick moving blankets are optimal, but not necessary. I get mine here: USA cargo control, for around $20 each. Also check out mats for movement, which are nice, but pricier.
In case we lie on the side, have a folded towel or blanket nearby to support your head. A pillow is too squishy.
Orient your device so I can see you, if at all possible. It helps me cue the movement and respond better to how each person interprets the lesson. Some people have video on, some have it off, it’s up to you.
Each regular class is about 50 minutes. At the end, I’ll answer questions and take comments. This is optional. You’re welcome to exit class any time. No one’s offended if you need to move on with your day.
Want more help? I offer personal guidance with coaching calls via zoom. Many clients use these to get help with specific issues and detailed suggestions for home practice.
“In order to change our mode of action, we must change the image of ourselves that we carry within us.”