Class 1: Awakening the Body Through Breath and Awareness

Our first session was about discovering that every movement, when done slowly, becomes a way to listen to yourself.
We explored breathing, shoulders, and the link between eyes, head, and knees, not to perform, but to notice.

This document is a reminder of what we did together. Think of it as your personal invitation to continue the journey at home, gently, curiously, and without pressure. It is not about results, it is about giving yourself time.

Class 2: Sitting Up and Standing Naturally

In this session, we explored how sitting up from lying down reawakens the primitive reflexes we used as babies to organise movement and balance.
Practising these gentle transitions helps the body remember how to move with ease and coordination.

Even repeating one part of the sequence for a few minutes each day can make daily actions — like getting out of bed or standing from a chair — lighter and more natural.
Progress takes time, just as learning to walk once did, so enjoy the process.
Invite friends or family to join you and share these small, mindful moments together.

Class 3 – Freeing the Neck and Shoulders

In this session, we worked on releasing chronic tension in the neck and shoulders — one of the most common causes of headaches and migraines.
Through slow, mindful movements, we explored how breathing, eye movement, and shoulder coordination can rebalance the muscles that support the head.
Through slow, mindful movements, we discovered that when the eyes move softly, the neck releases, the breath becomes freer, and posture realigns effortlessly.

Class 4 – Eyes, Neck, and Hands

In this session, we explored how the eyes, hands, and neck work together in every movement we make.
Starting from the ground, we awakened the connection between gaze, breathing, and head mobility. Sitting on a chair, we brought awareness to simple daily actions — how we turn, reach, or stand up.
We then played with light bags or balls to integrate vision, coordination, and balance in a relaxed, natural way. Through slow, mindful movements, we discovered that when the eyes move softly, the neck releases, the breath becomes freer, and posture realigns effortlessly.

Class 5 – Pelvis and Hips: The Forgotten Base

This lesson brings attention back to the body’s true foundation – the pelvis. Through slow, mindful movements, students rediscover how pelvic mobility influences posture, balance, and freedom of the spine. Exploring tilting, rolling and circular hip actions, the session clarifies the relationship between pelvis, head, and feet. Each exercise encourages ease in walking and standing by reducing unnecessary tension in the waist, lower back and legs. The result is a sense of uprightness that arises naturally from below rather than effort in the shoulders or neck.

Lesson 6 – Awareness of the Upper Limbs

We explored movements of the hands, elbows, and shoulders in lying, sitting, and standing, paying attention to how small adjustments travel through the whole body.
The lesson highlighted how the upper limbs can become lighter and more coordinated when the torso supports them, helping everyday actions such as reaching, lifting, and carrying feel easier and more organised.

Feldenkrais Class 7 – Re-awakening the Base Reflexes

We explored how to rebalance the fundamental flexor and extensor reflexes that organise posture and movement.
We began in standing, exploring quiet balance through the feet, ankles, and pelvis.
On the ground, we revisited gentle extensor work in prone, followed by light flexor activation on the back.
The aim was to reconnect the spine, pelvis, head, and breath through slow, coordinated actions, making standing, walking, and everyday movement easier and more stable.