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.
Single Lesson Downloads are $3.99 each and in mp3 format. Wondering how to download the file after purchase? View instructions here.
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A Side and Mind Bending Adventure
$3.99 View DetailsThis 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.
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Freeing the Ribs Via Shoulders and Hips
$3.99 View DetailsSo 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.
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Heels in Circles
$3.99 View DetailsWe 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.
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Improved Sitting and Reaching
$3.99 View DetailsYou 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.
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Improving Diagonals
$3.99 View DetailsWhenever 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.
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Lighten the Legs with your Pelvis
$3.99 View DetailsThey 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!)
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Pelvic Rock with Knees open
$3.99 View DetailsThe 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.
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How Do You Arch?
$3.99 View DetailsYogis 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)
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Big X
$3.99 View DetailsOne 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!
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Folding and Unfolding
$3.99 View DetailsWhile 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
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Pelvic and Shoulder Girdles
$3.99 View DetailsIn 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.
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Self Hug
$3.99 View DetailsWe 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!"
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Where Does My Reach Begin?
$3.99 View DetailsThis 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.
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Feeling Your Wings
$3.99 View DetailsDid 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!
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Hamstrings and Hips!
$3.99 View DetailsSo 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!
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Resting Your Eyes
$3.99 View DetailsYou 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.
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The Pelvis and Balance
$3.99 View DetailsAfter 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.
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Lowering the Head
$3.99 View DetailsOne 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.
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Breath and Action
$3.99 View DetailsWe take our breath for granted, often without realizing our habits. This lesson interferes with habitual patterns while inviting movements that require attention to both.
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Knees to Elbows
$3.99 View DetailsThe 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.
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From the Impossible to…..
$3.99 View DetailsCan 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!
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Frog Legs and Eyes
$3.99 View DetailsWhere 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.
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Jes’ Rollin’ Around
$3.99 View DetailsMake 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!
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Bending and Twisting on a Chair
$3.99 View DetailsWhen 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.
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Have Fun in Your Chair!
$3.99 View DetailsThey 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!
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Talk to the Hand
$3.99 View DetailsSore 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.
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Deep Into Your Eyeballs
$3.99 View DetailsThis 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.
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Flexors/extensors and Your Insides
$3.99 View DetailsThis 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.
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The Pelvic Clock
$3.99 View DetailsOften imitated, but always uniquely Feldenkrais, this magnificent tour of your center is easy for anyone and makes you feel good all over.
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Long Legged Side Bend
$3.99 View DetailsWe 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.
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Spinal Chain
$3.99 View DetailsWhat 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.
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Rolling the Arms, Relaxing the Spine
$3.99 View DetailsLike 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 :-))
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On Your Feet
$3.99 View DetailsThis is a really unique lesson, done in standing, walking and using a chair. It is a wonderful way to integrate feet, ankles and hips for walking.
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Rocking the Pelvis, Waking the Hips
$3.99 View DetailsCan you feel your spine move through your whole torso? How does your femur conduct force into the hip joint? Don't you want to know the answer and have a good time? Lie down and enjoy!
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A Thousand Ways to Move Yourself
$3.99 View DetailsHow heavy are your legs? What moves you? What is effortless movement? This lesson, based on the classic tilting crossed legs explores new territories in surprising ways.
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Strengthen Your Back On Your Stomach
$3.99 View DetailsAfter this lesson, a student said, "I need to do this lesson every day!" While it may seem challenging to be on your stomach, the pay off is amazing in your improved posture and the support you'll feel in your lower back.
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Sliding Your Spine
$3.99 View DetailsCan it slide? Sink? Slither? And what does this have to do with your shoulder girdle? Try it and find out!
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Your Back and Your Hip Joints
$3.99 View DetailsSo many hip problems are related to the organization of the spine. This unique lesson brings awareness, clarity and new freedom to both.
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Your Powerful Abdomen!
$3.99 View DetailsYou've done the pelvic clock. Well imagine moving that clock upward on your torso and working your abdomen and ribs. It's an Awareness Through Movement adventure into core strength!
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Shoulder and Hip Meditation
$3.99 View DetailsSometimes you need to just get quiet. This gentle, easy side lying lesson will get you into the relaxation zone - I'm told it even helps insomnia.
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Imagine Yourself on the Beach
$3.99 View DetailsWhen you need to relax - this lesson is part meditation, part visualization, and all Feldenkrais. You will feel not just your spine, but your whole back say....THANK YOU.
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Making friends with your ribs
$3.99 View DetailsThis lesson introduces you to the sternum and its possibilities for relaxing the chest and the spine.
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Pelvic and Shoulder Mirror
$3.99 View DetailsThis unique lesson uses the arms and shoulder girdle moving in relation to your legs and pelvic girdle to create a whole body experience of connection.
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The Smart Way to a Strong Core
$3.99 View DetailsThis lesson is a wonderful adventure into understanding the relationship of core strength to your back, your neck and the function of sitting up (eventually :-))
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Eye, Knees, Head, and Yes, the Rest
$3.99 View DetailsHow do your eyes influence your spine? How do your eye muscles affect the way you see the world? In this lesson, you will learn to use "soft eyes" an easy way of gazing in relation to various ways of differentiating head, knees and chest. It's an extremely relaxing lesson that can change both your posture and your peripheral vision!
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Surrendering Your Shoulders
$3.99 View DetailsCan a deep understanding of how you use your shoulders affect the rest of you? Yes! (And of course, your shoulders.) This meditative exploration of your shoulder blades, with a little voyage of discovery into their role in supporting your arms and expressing emotions is a Feldenkrais classic.
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To the Pelvic Clock and Beyond!
$3.99 View DetailsIf you think you've done it all when it comes to clocks, this lesson is for you. Not only will you experience the clock in new orientations, but new ways of using your pelvis, head and eyes (Yes your eyes!) Definitely a "flexible brain" lesson, that will change your perception of your SI Joint forever. As you explore this lesson, remember - less is more - don't force things and take your time.
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Shoulders, Chest and Opening Your Heart
$3.99 View DetailsEvery muscle in your shoulders connects to your ribs and your back. This lesson looks at how that relationship can improve not just how your arms work but how your entire torso can "open up" to new possibilities.
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Starting at the Bottom – Your Feet Affect Everything
$3.99 View DetailsHow do your feet connect to the floor? How do the 27 bones impact your posture and ability to move? And is there really a connection between your feet, your pelvis and your pelvic floor? Try this lesson and discover for yourself! You will want to put your mat by a wall for this one.
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The Pelvis and Jaw Connection
$3.99 View DetailsIs there a connection between TMJ pain and low back pain? Many times, the answer is yes. After all, your spine connects everything and often tension in one provokes pain in the other. Take your time and enjoy this exploration between opening and closing, pulling in and letting go.
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.
I love all your lessons. Your voice makes me happy and focused, immediately.
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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