Welcome to Awareness Through Movement with Zoe
Do you feel contracted, achy, stressed, or unbalanced? Do you have discomfort that keeps you from being fully present and joyful?
Have you been set back by an injury or unexplained pain that persists in some form, despite your best efforts to heal? Would you like soft shoulders, a long spine, flexible hips, and beautiful balance?
In these gentle classes, you can let go of chronic tension as you practice rewiring old patterns that no longer serve you. 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. Get unstuck, re-energized, and feel new possibility.
With ongoing practice, you will see:
Less stress
Relief from muscular tension
Improved coordination and flexibility
Reduced risk for injury
Full and easy breathing
Better sleep
New here? Read How to do a lesson.
January drop-in classes on zoom
Anyone can join. All times are Mountain time (Denver, US)
Sunday, 9:30am — Unwind the shoulders and free the neck. Over time, through computer work, or simply by getting through the day, most of us end up gluing the shoulders to the ribs. Trying to yank them apart by cracking, circling, stretching, or forcing does not repattern the brain. You'll go right back into your rut unless you change how you use the shoulders and spine.
Tuesday, 9:00am — Upright posture with a strong back. How we hold ourselves up can affect our sense of what is possible in the world. The mission here is to strengthen the back by distributing the work along the entire spine instead of overworking part of it.
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.”
“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.”
How it works
Starting with gentle movements, you will be guided to pay attention to yourself in new ways as you notice how the increasing complexity of your movement affects your breathing and muscle tone. You will learn to sense holding patterns and let them go. You develop skill in paying attention.
This provides access to more and more potential responses to the world, what Feldenkrais calls new ways of "doing", which leads to greater self understanding and leaves you relaxed, refreshed, and focused.
For more background:
Read the blog posts under new to Feldenkrais.
Listen to this short note on how to benefit from these lessons.
Sample an Awareness Through Movement® lesson
Lie down on the floor and press play. You’ll start by lying on your back with a scan of your sensations.
New here? Read how to do a lesson.
Want more lessons? Visit my online library, the Feldenkrais Treasury, with over 800 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.”