Single Lesson Audio Downloads
Need a little Feldenkrais?
If you love Awareness Through Movement, this page is like being a kid in a candy store. Choose from dozens of lessons that Lavinia has taught and recorded especially for those who’d rather do Feldenkrais in their pajamas. Lavinia’s 25 years of teaching experience make each lesson so much more than simply exploring movement. She brings in ideas, research, philosophy and of course humor, to every class. You’ll discover classics as well as rarely recorded specials. Come back often.
Coming soon: Compilations by theme!
Single Lesson Downloads are $1.99 each and in mp3 format. Wondering how to download the file after purchase? View instructions here.
A Side and Mind Bending Adventure$1.99 View Details
This lesson is a perfect example of why Feldenkrais said "It's flexible brains I'm after." You will feel revitalized in body and mind after this one. Great for those who want to improve walking.
Freeing the Ribs Via Shoulders and Hips$1.99 View Details
So often people exclaim in surprise, "My ribs are supposed to move?" The ribs connect our shoulders and arms to the spine from one end, and the pelvis and legs to the spine from the other. This side lying lesson looks at the possibilities of side bending and how that can improve flexibility and create a new appreciation for your ribs.
Heels in Circles$1.99 View Details
We really don't pay enough attention to our feet. Yet how your feet and ankles work affects how you stand and walk, impacting on the organization of your hips and back. This lesson looks at how a small movement of the foot can change everything.
Improved Sitting and Reaching$1.99 View Details
You reach with your whole self. At least that's the potential. This mostly seated lesson reminds us that reaching for our object of desire comes from, you guess it, the pelvis. And of course, that means the spine has to get involved.
Improving Diagonals$1.99 View Details
Whenever I teach my "top ten" series, this lesson is a must. Not only does it re-balance the two sides of the self, it harmonizes top and bottom. Oh, and let's not forget the diagonal relationship between opposite shoulders and hips. As with so many lessons, this one leads to a surprising, functional finale.
Lighten the Legs with your Pelvis$1.99 View Details
They say you can't lose weight doing Feldenkrais :-). But Feldenkrais once said that when the system is properly organized, the impression is one of weightlessness. Paradox indeed. This lesson explores how the pelvis can lift your legs, and the second half will take you into surprising new directions. (No spoilers here!)
Pelvic Rock with Knees open$1.99 View Details
The relationship of the lumbar spine and pelvis with your hip flexors is the subject of many lessons. Here we explore it directly through the simple movement of rocking.
How Do You Arch?$1.99 View Details
Yogis and non-yogis alike love this unusual, stress free way to explore ways of arching the back. This lesson looks at the "wave" of movement that travels from the feet to the shoulders, how the spine responds to the foot and hand's pressure, the shoulder and hip joint relationship, and maybe, discovering new possibilities for the backbend (Yoga wheel pose)
Big X$1.99 View Details
One day, a student called to ask if there were lessons for migraines. Then someone else walked in complaining of back pain. Someone else said, "Ugh, you have anything for my right hip?" At a loss, I decided to stick with my lesson plan and teach this amazing lesson that looks at EVERYTHING including our self-image. To my amazement, each of these people thanked me for choosing a lesson "just for me." While this lesson begins in sitting, it is mostly on the back. Enjoy!
Folding and Unfolding$1.99 View Details
While the title hints at the movement, this mostly side-lying exploration of flexion and extension has a secret agenda - the ability to foresee a movement and execute it without compulsion. "If you know what you're doing, you can do what you want." Moshe Feldenkrais
Pelvic and Shoulder Girdles$1.99 View Details
In an organized skeleton, the pelvic and shoulder girdles are doing a constant dance together. This lesson looks at all the ways they interact, and how that informs the movement of your spine.This side lying lesson is delightfully easy.
Self Hug$1.99 View Details
We all need a hug sometimes. But this hug will not only offer new insights into your scapulae and ribs, but will also teach you about the joys of rotation and differentiation - two crucial abilities that are easy to lose in our sedentary culture. Plus you get a bonus "self-massage!"
Where Does My Reach Begin?$1.99 View Details
This side lying lesson explores the relationship of the arm and shoulder to the spine and ribs, while also improving rotation and a fun grand finale.
Feeling Your Wings$1.99 View Details
Did you know your fingers are connected to your shoulder blades? And that freedom of movement in the arms is related to your spine? This lesson spends a bit of time lying on the stomach, and challenges your arms. So take care of yourself, get pillows, move lightly and maybe you'll fly!
Hamstrings and Hips!$1.99 View Details
So many people complain about tight hamstrings without realizing that flexibility comes from the back and hip flexors. This lesson offers a few challenging moves - just remember, less is more!
Resting Your Eyes$1.99 View Details
You can improve your eyesight while relaxing the rest of yourself. Eye strain and habitual ways of using the eyes are two ways that we limit vision AND affect our carriage. This lesson is all about finding new options for your eyes.
The Pelvis and Balance$1.99 View Details
After teaching this lesson one day, a student told me, "This lesson should be titled, 'Pelvis, Pelvis, Pelvis.'". It's all about how your center affects everything else - your balance, your comfort, your stance. It also happens to be one of my all time favorite lessons.
Lowering the Head$1.99 View Details
One thing I love about Feldenkrais lessons is the variety of learning opportunities. This lesson explores dozens of ways of doing the same thing, without every getting boring.
Breath and Action$1.99 View Details
We take our breath for granted, often without realizing our habits. This lesson interferes with habitual patterns while inviting movements that require attention to both.
Knees to Elbows$1.99 View Details
The Feldenkrais Method welcomes paradox. Why is it that by spending time learning how to round your back more, your posture improves? Try it and learn for yourself.
From the Impossible to…..$1.99 View Details
Can you be OK with not knowing? This lesson starts small, grows into a symphony of movement filled with surprises and new possibilities along the way. Just have fun!
Frog Legs and Eyes$1.99 View Details
Where the eyes go, the legs follow. Or vice versa. Learn how the movement of your eyes and your legs affect your pelvis and spine. This is a very gentle lesson with some profound neurological learning.
Jes’ Rollin’ Around$1.99 View Details
Make sure you have enough room from side to side for this lesson. And take your time! Feel free to only do some of the movement the first time. While we all love to roll around, this has some adventurous moments at the end. Remember to always stay with what's comfortable and easy. Once you own the lesson, you have all the time in the world to get to the end!
Bending and Twisting on a Chair$1.99 View Details
When you spend a lot of time sitting, your spine gets compressed, everything gets stiff and even your internal organs are affected. This powerful lesson will wake up your ribs, and enliven your entire spine. I find just doing portions of this lesson while trapped at a desk is a great rejuvenator.
Have Fun in Your Chair!$1.99 View Details
They say sitting is the new smoking. But what if you need to sit because of work, or because you can't get down to the floor? This lesson will help with your posture, your breathing and your comfort, all while sitting right in your chair!
Talk to the Hand$1.99 View Details
Sore hand or wrist? Shoulder bothering you? Too much mousing? This amazing, subtle lesson works wonders. Although it was taught lying down, (and is amazingly relaxing in the horizontal), you can also do most of this lesson at your desk, leaning your elbow on the desk instead of the floor. Truly a zen experience for hand and fingers.
Deep Into Your Eyeballs$1.99 View Details
This very meditative lesson connects your eye cavities with your mouth cavity. Using imagery and subtle movements of the tongue, you'll feel how your eyes and mouth work together in amazing ways.
Flexors/extensors and Your Insides$1.99 View Details
This lesson explores the classic legs crossed movement with the added support of learning what some people call see-saw breathing (even though your breath is not really the cause of the movement!) It's wonderful for anyone with back pain or wishing to lengthen the spine and legs.
The Pelvic Clock$1.99 View Details
Often imitated, but always uniquely Feldenkrais, this magnificent tour of your center is easy for anyone and makes you feel good all over.
Long Legged Side Bend$1.99 View Details
We often don't realize how stiff our ribs can be, or how our ribs and legs work together. While in its original form, this lesson can be challenging, with props and careful attention you can modify it and get a lot learning.
Spinal Chain$1.99 View Details
What happens when you lift your pelvis and your back off the floor? Flowing and supple, or stiff and sore? What if your vertebrae could move freely up and down? This was the first lesson I ever taught over 25 years ago, and still one of my all time favorites.
Rolling the Arms, Relaxing the Spine$1.99 View Details
Like so many lessons, this one connects shoulders, pelvis, head and back. But you do it while exploring a key function of your arms. See if you can figure out why people call this lesson the "Errol Flynn." (Of course, that means you're old enough to know who Errol Flynn was :-))
My long time Feldenkrais teacher has found a way for me to overcome time and space and continue my Feldenkrais studies…I’m on my floor, in the comfort of my own home and voila! Taking a great Feldenkrais lesson with Lavinia…..The future is really here. Thank you, Lavinia for seizing the opportunity when it finally arrived.Kathy Dee Zasloff, Portland, OR
The following lessons are part of Lavinia’s free audio lesson series. Take a listen as an example of what you’re hear in these single lesson downloads.
A Trip Around the Sits Bones
Take a Walk
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