Women's Menopause Health Center  September 15, 2006 Newsletter.

Beginner's Guide to Feldenkrais Method® Lessons.

 

As I was searching for menopause exercise tips related to stress and depression, I stumbled upon an article about exercises to get rid of tensions headaches. As I read on, I came across something I never had heard of - the Feldenkrais method.

The Feldenkrais method was created by an Israeli physicist to ease the pain of his own knee injury. It helps people move in a free-flowing way that reduces joint pain, boosts flexibility, and expands range of motion. According to practitioners, Feldenkrais lessons teach you how to recognize the presence of excess tension, and release it through simple movement. As tension dissapates, vessels become less restricted, proper blood flow to the brain returns, and pain disapears.

Unfortunately, the instructions for the headache exercises were drawings, so I'm not able to give that to you. What follows are the basics of the Feldenkrais method. Enjoy.

Beginner's Guide to Feldenkrais Method® Lessons.

by Michael Krugman

The Feldenkrais Method is an innovative method of movement education that teaches you to move with greater ease and efficiency so you can enjoy life more. It’s also one of the most effective stress reduction techniques around. Regular students of the Method enjoy better posture, breathing and coordination as well as greater mental and physical flexibility. They typically report enhanced performance, creativity, and pleasure in activities as diverse as walking, skiing, dancing, running, climbing, golfing, gardening, philosophy, driving, and housekeeping. Feldenkrais® lessons are fascinating and fun!

Now that you know some of the many benefits of the Feldenkrais Method, you’re probably curious enough to want to give it a try. Even so, you may have a number of practical concerns: Is the Feldenkrais Method right for you? How do you find a teacher? Should you prepare in some way? Should you have private Functional Integration® (FI) sessions, or go to Awareness Through Movement® (ATM) group classes? What happens during a Feldenkrais Method class or private lesson? What should you wear? And how many lessons do you need, anyway?

Keep reading, and I’ll attempt to answer all those questions for you. Then you’ll be fully prepared to begin your adventure in the Feldenkrais Method.

Is the Feldenkrais Method for me?

The Feldenkrais Method is for everyone! Do you enjoy learning new and surprising things about yourself? Do Feldenkrais Method could be an indispensable aid in your personal quest.

On a more practical level, the Feldenkrais Method helps people with backaches or muscle and joint pain to discover new options for easier, more pleasurable movement. It helps athletes, musicians, and dancers to “fine tune” their bodies for competition or performance. It helps people with stroke, multiple sclerosis, Parkinson’s or other neurological conditions to find more effective ways to get along in daily life. And it can help anyone, no matter what their age or physical condition, to feel better, relax and enjoy life more.

How do I find a teacher?

There are teachers of the Feldenkrais Method in most larger cities and many smaller ones in North America. There are over 1300 of us, and our ranks are swelling every year. The FELDENKRAIS GUILD® of North America maintains a directory of Guild Certified Feldenkrais Teacherscm at their website: www.feldenkrais.com. Or you can call the Guild (1.866.333.6248) to receive a printed list of teachers and classes in your area.

If there is more than one Feldenkrais Method teacher in your area, feel free to call and talk to several teachers before making your choice. Choose a teacher with whom you feel comfortable and can communicate easily. If you like, try an ATM class or individual FI session with different teachers until you find the one that suits you best.

Should I prepare in some way?

No preparation is necessary. Just show up on time, with an open mind — and a smile. You will be more comfortable if you avoid eating a full meal for an hour or two before class. Little snacks and liquids are fine.

Should I have private Functional Integration lessons, or go to Awareness Through Movement group classes?

ATM lessons offer all the benefits of the Feldenkrais Method in a low cost, informal group atmosphere. It’s fun, too! People at all levels of physical fitness do ATM. It’s challenging, but not strenuous. If you can do light exercise, you’ll do fine in an Awareness Through Movement lesson. (Consult your doctor if you’re not sure.) Individual Feldenkrais Method lessons, called Functional Integration (FI), are for those with special learning needs, who desire accelerated learning, or who simply prefer private study. Students may attend ATM classes only, FI lessons only, or a combination of both (highly recommended!).

If you’re still not sure what to do, talk to your teacher. He or she will be happy to help you develop a Feldenkrais Method learning program that’s just right for you.

What happens in a Feldenkrais Method lesson?

In a group ATM class your teacher verbally guides you step-by-step through a sequence of gentle, physical movements alternating with periods of quiet rest. Many classes are done while lying on a soft mat on the floor; others are done while sitting, standing, or moving from one to the other. The rest periods between the movements are as important as the movements themselves. They bring you to a state of profound repose while promoting effortlessly effective learning and assimilation. Each class is carefully structured to reveal something new and fascinating about your self, and help you to gain greater self-awareness and more options for action.

Private Functional Integration lessons are similar in purpose to group classes, except that each session is custom tailored to your individual needs and you learn through both touch and verbal means. Your Feldenkrais Method teacher will listen to your interests and concerns, and work with you to define specific goals. Then, through gentle, supportive touch, he or she will guide you through a series of movements that help you get to know yourself better and expand your range of thought, action, and expression.

Most often you will lie on a low, padded table during your FI lesson. FI can also be done in sitting, standing, kneeling, or other positions. Your teacher may also wish to instruct you in relevant “real life” settings such as walking, swimming, playing the piano, gardening, lifting weights, or practicing yoga, for example. The possibilities are endless. Your ATM or FI lesson will probably last 45 minutes to an hour. Some may be longer or shorter. You may also choose to attend workshops consisting of several thematic-related lessons over the course of several hours or days.

What should I wear?

Any soft, loose fitting, comfortable clothing that allows you to move freely is fine. You don’t need any special gear for the Feldenkrais Method. Some students do prefer leotards, track suits, or sweats for comfort and ease of movement. That’s fine, too.

A few points of etiquette. Avoid wearing perfume, essential oils, or other fragrance on the day of your session, as others may be sensitive. For private lessons, bring socks if you’re not already wearing them.

What should I expect from my first Feldenkrais Method lesson?

After your very first ATM or FI, you may find yourself standing a little taller, or feel a little lighter. You may find yourself performing everyday movements with less effort and with greater ease and pleasure. Your breathing may be a little fuller, a little easier. You may feel a sense of heightened curiosity, creativity, and productivity. Truly, the possibilities are endless. They’re as individual as you are.

How many Feldenkrais Method lessons do I need?

That depends on how much you want to learn! Your potential for learning and change is limitless. However, it will take several exposures for you to experience the full scope of the Feldenkrais Method. Plan on taking at least six ATM classes or three FI lessons to get started. With that experience under your belt, you’ll have a better idea of what’s possible and what your individual goals are.

Avid students of the Method may attend for a period of months or years, and they may choose to learn from more than one teacher. Each Guild Certified Feldenkrais Teacher has something special to offer! With continuing study of the Feldenkrais Method, you will learn to use your own senses to discover the movements that work best for you from moment to moment. That way, you are free to interact spontaneously with your ever-changing environment, wherever you are, whatever you do. As a result, you’ll feel a greater self confidence and become more closely aligned with your own dreams and desires. That’s a great way to live!

Okay, you’ve told me what I need to know. How do I get started?

Get in touch with your nearest Guild Certified Feldenkrais Teacher, or contact the FELDENKRAIS GUILD® of North America at 1.866.333.6248.

 

Return to the Menopause Relief Exercise Index.