Marvellous Movement: ReMIND Your Body with the Feldenkrais Method Daily 9780975608906, 0975608908

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I was what I was Because I formed myself round my world.

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I am what I am This moment. I will be what I will be Because I'm changing Re-arranging me Then others may be what they can be.

Madeleine Edgar 1989

"Harmonious efficient movement prevents wear and tear. More important however, is what it does to the image of ourselves and our relationship to the world around us." Moshe F eldenkrais

MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method® daily By MADELEINE EDGAR Physiotherapist and Feldenkrais Practitioner C.F.P. M.A.F.G.

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© Madeleine Edgar First published in Australia 2005 First Edition

Published by Madeleine Edgar ABN 68 004 712 618 5 Pedder Place, Coombabah Qld. Australia 4216 Text © Madeleine Edgar Editor Zuni Wild-Drake -Kave Front Cover Photo by Alyssa Sands Back Cover Photo from the author's family photo album Illustrations by Suzanne Fink Production and Graphic Design by Land Mermaids National Library of Australia Cataloguing -in-Publication entry: Edgar, Madeleine, 1937- . Marvellous movement: remind your body using the Feldenkrais method® daily. 1st ed. Bibliography. Includes index. ISBN 0-9756089 0 8. 1. Feldenkrais, Moshe, 1904- . 2. Feldenkrais method. 3. Movement therapy. I. Title.

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Disclaimer This book is not a substitute for seeking advice from health professionals if you have a particular medical condition. The use of the contents of this book are the responsibility of the individual.

All rights reserved . This book is copyright. Apart from any fair dealing for the purposes of private study, research criticism or review, as permitted under the Copyright Act, no part of this publication may be reproduced, transmitted or stored by any process or by any means without written permission. Enquiries should be addressed to the Publishers. The moral right of the author has been asserted.

MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method ® daily

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Dedication To the two great teachers who have most influenced my life and To Tom and my family who have taught me love and patience .

Acknowledgements My thanks go to Alyssa Sands for the cover photo. Photo models Donna Rose and Sam McAneny, Peg McKinell and Jamie Edgar. Suzanne Fink for the drawings and Michael Fink for modelling for them, on occasion. Ricky McMillan and Judy Pippen for their comments on the back cover. Celia Calvert the go-between . Zuni and Land Mermaids. Felicity Loveday, Allen Calvert, Christina van Mullem, Errol Laurence, Joan Ellerby, Alma Gilbert, Jave Kave, Suzuko Irie and Celia Calvert for attending and participating in the Feldenk:rais Method® party activities and for their valuable feedback. And to all those who encouraged me to go ahead with this book .

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Editor's Note During my journey of editing this book, I came to understand how very personal the Feldenkrais Method® is for each individual. It becomes a journey of discovery and metamorphose . It has the sway to empower and allow one to keep or regain one's physical independence. One of Land Mermaids graphic designers describes the Method this way: "I relate to the Feldenkrais Method® as homeopathic exercise for the body and mind. A tiny amount has a huge effect." I wonder how you will come to describe the Method. It is part of the author's life mission to encourage individuals and groups of people to take the sojourn of

self observation through to modification , discard and replacement of one's old habits and patterns that have become restrictive. By sharing the Feldenkrais Method in this workbook form, she can provide the means to gradually replace them with functional movement choices that become memorable . Therefore , this book is a book of emphasis. There are liberal, frequent, consistent and liberally inconsistent uses of italics and bolding. Creative placement and sizing of logos, text, illustrations and irregular numbering systems for diagrams. There is purpose to it all! One purpose is to draw extra attention to the application of the words used . Another is to assist the participant with the concentration of reading, through to action with safety, via means of the instructions given. The author is delighted with this presentation layout as she is adamant that this is what the Feldenkra is Method® is all about: observation , choices, modification , adjustment , change, attitude , attention to detail , digesting new information, discovery, exploration, experimentation, expansion, play and response replacing reaction. Employing the attitudes of humour and lightheartness will aid with your observations , experimentations and explorations. I would personally like to thank all those who came to Land Mermaids headquarters to 'try out' the instructions and give the book a 'test run' before it went to publication. The comments, feedback and self-discovery shared by all has been greatly appreciated. We had Feldenkrais Method® parties. I wonder if you will?

MARVELLOUS MOVEMENT: ReMind your Body using the Feldenkrais Method® daily is the first book in a series of Feldenkrais Method® books by the author Madeleine Edgar. This first book has 122 DAILY DIARY DAYs of basic observations , movements and movement sequences. It is a beginners' book. The second book in this series will provide further adventures for you at an intermediate level of the Feldenkrais Method®, including lessons for jaw, tongue, eyes and pelvic floor. It is titled MORE MARVELLOUS MOVEMENT.

MARVELLOUS MOVEMEN T- ReMIND y our Body using the Feldenkrais Method® daily iv

INDEX A THREE PART WORKBOOK PART ONE Opening Page ........................... .............. ..................... ......... ............ ................... .............. . Title Page ... .. .. .. .. ... .. .. .. .. .. .. .. ... .. .... .. .. ......... .. .. ............ .... .. .. .. .. .. ... .. .. .. .. .... .. .. ... .. .. .. .. .. .. .. ........ Dedication and Acknowledgments ......... .. ....... .. .... ..... .. .. .. .. .. ..... .. .. .. .. ........ ... .... .. .... .. .. ... .. .. . Editor's Note ....... .... .. ... ..... ..... ........... .. .. ....... .. .... .. .. ... .. .. .. .. .. .. ....... .. ......... .... .. .... .. ....... .... .... . Index..... ............. ............ ................................. ............................ ............. ............ ............... Abbreviations and Explanations..................... .................... ....................... ....................... .. Introduction ............ ................... ............... ........... ..................................................... .......... Moshe F eldenkrais ~ A Man Ahead Of His Time! .... .. .. .. .. .. .. ........ .. .. ... .. .. ...... .. .. .. .. .. .. ..... ... Madeleine Edgar's Journey With Feldenkrais .............................. ........... ........................... Feldenkrais Professional Training Programs ...... .............................. .................................. Ageing and Movement ... ... .. ....... .. .... ......... .... ....................................... .. .. ..... .. .. .. .. .. .. ..... .. .. Education..... ......... ................................. .......... ............................................................ ....... Animal Kingdom ........................... .. .. .. ..... .. .. .. .... .. ..... ......... .. .. ..... .. .. .. .. .. ....... .. .. .. .. .. .. ..... .. .. Human Movement ... ............. .................... .. .. .. .. .. ................ .. .. ..... .. .. .. .. .. ............. .. .. .. ..... .. .. Habits and Their Effects On Our Daily Lives .................. .. .. .. ... .. .. .. .. .. ................ ..... .. ..... .. . PART TWO~ MOVEMENT Comprehensive Index YOUR DAILY DIARY ............... ........................ ............... ........... . Opening Page ............... .......................... ............... ................... ................. ................. ....... . Preparation Before Movement ~ Working Style ............. ..................................... ............. . ~ The Two Bodyscans ......................... . ~ The Standing Bodyscan .......... ......... . ~ The Lying Bodyscan ....... .......... ...... . Messages From The Past ....................................................................................... ............ Questions After Movement .......................... ............ ............................. ............................ . YOUR DAILY DIARY BEGINS ........ ................ ................................... ........................... . YOUR DAILY DIARY~ DAY 1 TO DAY 122 ...................................................... .......... A Journey Of Discovery .............. ............. ................................................................ ......... . Personal Observations ................. ........ ................. ........................................... .................. . PART THREE~ HISTORIES REDISCOVERED Opening Page Part 3 ............................... .......... .................. ................... ...................... ...... . Quotes and Poem .................................................... ........................ ............. ...................... . Histories Rediscovered ......................... ............. .............. ....... ...... ..................................... . Question and Answer ..................... ..................................................... ........................ ....... . Testimonials ........... ................... ......... ................ .......... ..................................................... . Bibliography ............... ....... ......................... ............... ..................................................... .... Contacts, Information and Ordering ............. ............. ......................................... ............... About The Author ....... .......... ............ ............. .................... ............................................... .

MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method ® daily V

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1v v 6 7 8 9 10 11 12 12 12 13

14 - 17 18 19 20 20 21 22 23

24 25 - 195 196 197, 198

199 200 201 - 207 208 209,210 211

212 213

PART ONE INTRODUCTION

ABBREVIATIONS and EXPLANATIONS used throughout this workbook. FM and the Method are frequently used for Feldenkrais Method® . The letter P for Position. The letter M for Movement. Letters TM for Test Movement. The letter R for Right and the letter L for Left. Bodymind for our body and mind working as one. The words brain and nervous system are synonymous . Bodymindspirit is for our body , mind and spirit as a whole. Ink blot - the points at which your body makes contact with the floor. FI is for Functional Integration™ lessons - which are private lessons. ATM is for Awareness Through Movement™ lessons - which are group lessons.

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14MMM·F·M-I MARVELLOUS MOVEMENT ReMIND y our Body using the Feldenkrais Method® daily

Introduction INTRODUCTION

There are many books which give us daily mental exercises to encourage our personal growth and inspire us to face the challenges of life. This book is a series of non-habitual gentle movements we can all do each day to improve our ability to move easily, both physically and mentally through life. They are based on the Feldenkrais Method®. The FM is a unique way of learning to explore all the movements of which we are capable. The rich legacy of evolution. There are movement lessons for each day of the week. If it doesn't suit you to do the movement lessons daily, you can do them as a sequence whenever you can make time. At weekends you might like to play with those movements you remember from that week or have a break from it entirely or record your experiences of self observation and change in the Personal Observations pages provided at the end of each five day cycle. There is also space for Notes at the end of some of the DAILY DIARY DAYs instructions. Remember that we are one, bodymindspirit, from top to bottom , back to front, side to side. Everything is connected and you cannot influence one part of the bodymindspirit without affecting the whole. Each person is totally unique with their own experiences of life and will respond in their own way to the movement sequences. Because we each learn in our own way, FM practitioners do not generally demonstrate the movements. It is better for you to read or hear the instructions and interpret them for yourself. Remember that it is the shape of the movements in the sequences that is important and because this can feel and look different to individuals as they do them, this is why the drawings of the movement sequences are just guidelines for you. You will soon have completely changed your posture, coordination, balance, breathing and your ability to do all your activities of work, sport and recreation. You will sleep better. You will think, act and use your senses more clearly and become very aware of what you do and how you do it. You will become adept at finding many ways to do what you want, in order to avoid getting caught in the trap of destructive habits. You may spend 10 - 15 minutes on each process, so it is a good idea to arrange things in a way that you will not be interrupted. This way, you can really pay attention to what you are doing.

Be Warned! This is a book to DO. If you just read it you won't learn as much!

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Part One MOSHE FELDENKRAIS ~AMAN AHEAD OF HIS TIME!

Moshe was born in Russia not far from the border with Poland in 1904. When he was a teenager he walked to Palestine (as it was called then). He became a construction worker and tutored school students after work. His methods were unusual in that he always modelled his teachings around the interests of his students. As he was not allowed to carry weapons, it was necessary for him to learn Ju-Jitsu in order to defend himself so Moshe developed a good body image and an awareness of ways of using his body very efficiently. He went on to get his degree in Mechanical and Electrical Engineering in Paris and later gained his Doctorate in Physics. He worked at the Radium Institute with Pierre Joliot-Curie during the 1930s. About this time he injured his L knee playing soccer, tearing the cruciate ligaments. Then he injured the other knee and noticed that he could then take weight on the knee which he had first injured. His curiosity led him to observe himself and notice what it was that he was doing differently. He did not want an operation on his knee so he read all he could on anatomy, physiology, neurology and devised his own method to enable him to walk on that unstable knee. This led to his lifetime study of the human nervous system and our ways of functioning in our world. His knee troubled him a little throughout his life but he managed well on it and he never did have that operation! He escaped from France during WWII carrying all the results of the experiments on atomic fission which he and Joliot-Curie had been working on. On the boat across the English Channel , those in command wanted all the cases thrown overboard but somehow Moshe hung on to his case and was able to give it to the Free French Government in exile in London . The British Admiralty employed him in the area of sonar research in submarines during the war. It was during this period that he began to develop more of his ideas and put them into practice with his fellow scientists and friends. After the war he went back to Israel to help this new country. He was going to continue with his scientific research work for the government however people kept coming to him for help with their physical problems so he continued to develop his movement method. David Ben Gurion, the first Prime Minister of Israel, was one of his students and had always wanted to stand on his head. He had a series of lessons with Moshe and was so happy with his progress that to show his appreciation he offered to stand on his head, on the beach in Tel Aviv with all the journalists watching! As he was not a well man this was quite an achievement. He had weekly lessons with Moshe for many years. Moshe Feldenkrais continued developing his work in Tel Aviv with his classes which became known as "Awareness Through Movement™" (ATM) lessons and the individual, private lessons which he called "Functional Integration™" (Fl ). During the 1960s he began to train some of his students to teach his work. In the 1970s he was invited to America to teach and gave two training programs there. In the early 1980s some of the Israeli and American trainers came to Australia to teach here and we have been fortunate to experience their deep knowledge of the Method. Moshe Feldenkrais died in 1984 after suffering a stroke. There are now around 500 practitioners in Australia and more are being trained in Melbourne and Adelaide at the time of writing.

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MAR VELLOUS MO VEMEN T ReMIND y our Body using the Feldenkrais Method® daily

Introduction MADELEINE EDGAR'S JOURNEY WITH FELDENKRAIS

"If you know what you do, you can do what you want." Moshe Feldenkrais The above quote was one of Moshe Feldenkrais' most used sayings. I certainly didn't know what I was doing but I knew my posture was deteriorating and I was heading towards being a little old lady with a dowager's hump! It didn't matter what exercises I did because as soon as I stopped thinking about "good" posture I lapsed back into slumping . I am a physiotherapist and should know better, shouldn't I? I actually had no internal image of good posture . My brain was registering my position in space as normal. Poor posture creeps up on us so slowly and subtly that we don't notice it. I had "round shoulders" since I was a child and maybe growing up in London during the war affected me more than I realised. After my first "Awareness through Movement™" lesson 21 years ago, I was stunned! When I stood up at the end of the lesson, I felt taller, lighter and fantastic! How could those simple, unusual movements have created that effect? I had never heard of the Feldenkrais Method® before but I knew at that moment I wanted to spend the rest of my life doing it. If I could feel those benefits with one lesson after 40 years of poor posture I wanted to feel those benefits always, let alone being able to teach other people how to have the same feeling! I bought a copy of "Awareness Through Movement" by Moshe Feldenkrais and read and used it with great fascination. It opened a whole new world to me. It was the missing link in my profession and explained why people would come for treatment, seem to get better, then return with the same problem a few weeks later. I began to understand that any exercises you do when you are out of alignment simply strengthen all your underlying patterns (your habits) and this is why so many people injure themselves doing traditional exercises. As I did the lessons in that book, I began to relearn the movements I had lost over the years. I began to develop an internal sense of what good posture is and it wasn't what other people had been telling me to do. My bodymind craved for lessons. It was as though I was catching up on all I had lost. Then I found out about The Feldenkrais Professional Training to be held in Brisbane beginning in 1990 and I was the first student to sign up! What a decision. It was to change my life and the life of many others, forever.

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Part One FELDENKRAIS PROFESSIONAL TRAINING PROGRAMS "The Movements are nothing. They're an idiotic thing. What I'm after isn't flexible bodies but flexible brains. What I'm after is to restore each person to their human dignity." Moshe Feldenkrais

The Feldenkrais Professional Training Program (F.P.T.P.) accredited by the Australian Feldenkrais Guild was run for two months each year for four years. While it was hard work it was so much fun and the best way of learning, which is on the floor, where we did our movement learning in the first place as babies and children . I was 53 when I started the Brisbane F.P.T.P. with 80 other students of all ages , some of whom were in their 70s and from many different backgrounds. We began to explore again our early developmental movement sequences. We went back to sucking, rolling , creeping, crawling and breaking down the sequences into small pieces. We focused on our awareness and made mistakes freely in order to discover for ourselves the most efficient way of completing a sequence. It was the best learning experience I had ever had. Feldenkrais said that he could have developed his Method in many other areas of learning but he chose movement because it is the body's own language and the learning is so clear and direct. The Feldenkrais Method ® is therefore a way of learning, not a therapy but it happens to have some very therapeutic side effects and long term benefits! The FM is different from all other ways of exercising because it addresses our habits and protective movement patterns which are always at the root of our problems. We learn to fin ely differentiate and refine movement so that there is no wasted effort. By releasing unnecessary muscle tension and realigning the skeleton, movement becomes easier and muscular and joint pain are relieved. When all our muscles are at their correct resting length, our skeleton will be well aligned and manipulation is rarely necessary. Habitual patterns are changed , thereby decreasing the likelihood of pain-provoking patterns recurring. The Method also has the ability to evoke the core stabilising muscles required for a particular activity. I have been able to help people who have tried many other avenues of treatment without success. I never cease to be amazed at the progress people make once they learn what it is they are doing to create their own pain and how by simply changing the way they move can make such a difference. Our nervous systems are so adaptable that they pick up new ways of moving very quickly. They will always choose the most efficient way of moving once they have accessed missing or lost combinations of movement.

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MAR VELLOUS MO VEMEN T ReMIND y our Body using the Feldenkrais Method® daily

Introduction AGEING AND MOVEMENT

Anyone of any age and ability can benefit from these simple, thoughtful, natural movements . Older people like me, can continue to move well and even move better than they did when they were younger! They can learn to relieve their own chronic musculo -skeletal pain (eg sore backs, necks, shouder, knee and hip pain) with gentle movement lessons done with awareness. If you release the patterns in the brain that produce the muscular contractions which are often the cause of pain, this is different from stretching muscles . It makes sense to me that you should use the FM first and then you can do any other exercise safely when you are well aligned. Many physical problems which we put down to ageing are really due to poor usage of our bodymindspirit all through life. Yet, provided the mechanical damage to our joints is not too severe, we can actually reverse this and regain some of our youthful flexibility. The FM is very useful for people with osteoporosis because the movements are very gentle and safe. When our skeleton is well aligned, stresses can pass through our bones without detriment. This can diminish the loss of minerals associated with old age and diet in western countries . The Method also improves balance and coordination , thus making falls less likely and lessening the effects if one does fall, which I have experienced several times myself. Children with cerebral palsy and adults with neurological problems can benefit greatly from the FM. Some of our practitioners have scoliosis, which is a sideways curve of the spine. They have actually become practitioners as a result of finding that the FM helped them to be free of pain and prevent further deterioration. It is only in recent years that modem testing methods have shown the plasticity of the brain and proved what Moshe Feldenkrais had already learnt and practised in his work through the sensory-motor loops of the human nervous system. This is organic learning, which is using the sense of curiosity we had as children when we learned to explore on the ground. The Feldenkrais Method® can help everyone to reach their full potential and to continue growing joyfully all their lives. Two of our practitioners, one of whom is also a medical doctor, ran "Awareness Through Movement" ATM classes for a group of people who had heart problems and were already involved in Dr. Geoff Comishe 's "Walk for your Heart" program. The FM practitioner did a series of once a week classes for eight weeks with these people and checked the clients ' blood pressure before and after each lesson . On an average, blood pressure was twelve points lower after each lesson. What a lovely way to achieve it! I guess we will have to contribute to changing how you feel after six to twelve months won't we?

MARVELLOUS MOVEMENT- ReMIND your Body using the Feldenkrais Method ® daily

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Part One EDUCATION The Feldenkrais Method® has great potential in all fields of education. It can assist students to develop their concentration skills and enhance their ability to focus their attention on their work at hand. They feel less stressed with examinations and cope better with the process. How progressive would it be for students to receive lessons from FM practitioners on bodymind movement within their environment as part of their accepted curriculum?

ANIMAL KINGDOM

Some practitioners have taken their FM work into the animal world with great success. From family pets through to farm and working animals can be assisted with recovery from injury and pain . Animals that are involved in competitive sports and performance, have a unique and close relationship with human beings due to the nature of the work they do. The FM can assist with the synergy between the two as both need to function as one in order to be successful. See 'A word from Ricky MacMillan' on the back cover of this book. See Bibliography (p 211) for a book title by Linda Tellington-Jones.

HUMAN MOVEMENT "Make the impossible possible, the possible easy, the easy elegant."

Moshe Feldenkrais We lose movement for various reasons, for example: accidents, operations, repetitive work patterns, emotional stress or perhaps through not completing our developmental sequences as a child. If we didn't spend enough time crawling or were kept in a confined space and not allowed to explore, we may not have refined our movement abilities. So we all have subtle resh·ictions and some not so subtle. Human movement is determined by our skeletal structure, gravity and our environment, both physical and mental. We are beautifully designed to move in spirals. If our bodymind is well organised movement will be smooth, coordinated, flowing, sequential , efficient and reversible with easy breathing. We can be inherently powerful but for most of us this is not so. Our bones are shaped by our response to gravity and to our surroundings. We can actually change the shape of our bones by changing the way we move. As we develop we become more skilled and gradually refine our movements to achieve what we want in life and by doing so we can eliminate some patterns of movement and strengthen others. We develop habits.

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MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method ® daily

Introduction HABITS AND THEIR EFFECTS ON OUR LIVES "Through the first years of life, we organise our entire system in a direction which will for ever after guide us in that direction. We end up being restricted. We don't do music, we don 't do other things. What is more, we find ourselves capable of doing only those things we know!" Moshe Feldenkrais, San Francisco 1977 It is important to develop habitual ways of doing our daily activities. It would take too long if we had to plan every set of movements before we used them so our nervous system learns to perform oftenrepeated sequences automatically, saving time and conscious thought. These patterns are necessary for us to function quickly and easily but if we can only experience one way of doing an activity, then our structure begins to change following that pattern of movement. Our often-repeated gestures can distort our posture and eventually our skeletal structure.

We also have protective movement patterns from old injuries, all of them! For example, if you sprain your L ankle, you shift your weight over to your R foot. When your ankle heals and you seem to have normal movement again, you forget to shift the weight back so that it becomes evenly distributed, then the next injury follows and so on. So we have these layers of subtle restrictions, our habits, which deeply influence everything we do. The FM is brilliant for undoing those patterns in the subconscious (which is the only place where we can change them). If we have many ways of doing everything we do, we can respond appropriately and efficiently to the situation as well as our environment. This applies not only to movement but to all our behaviours. If our nervous system has many options it will instinctively choose the most appropriate action. If we do not have many options and continue to do things the way we have always done them, then we become compulsive and can do ourselves injury. One of the reasons for doing such small movements is that the only time you can change a habit is in the nanosecond between the intention to move and the beginning of the movement. Feldenkrais saw awareness as the moment between intention and action. Once you have begun to move you are already into the habit. This nanosecond is the moment when you can alter the usual pathway in your brain, it offers choice. As you repeat the new pathway you reinforce it, minimising the old pathway. It is said that it takes 3 weeks (21 days) to change a habit. In the first days of YOUR DAILY DIARY (Part 2) we will look at our habits and explore some different ways of doing things . You may choose to do each movement lesson before work in the morning or before the day's events begin, after work or before sleeping. A good habit to develop is doing your movement lessons at a regular time each day if possible, then bring your attention to your "self' at various times throughout the day. This will enhance and develop your bodymind awareness. For those of you who are unable to physically complete the movement lessons for any reason, imagining doing them actually exercises the same part of the brain we use to do them. The main thing is to allow yourself to develop bodymind awareness many times during the day or night. As you become more aware of 'how' you move and behave, you will be able to vary that 'how' and find different ways of moving and behaving. This will take a little time but the process will help to develop your awareness and it can really be fun to experiment. As a consequence your movements will become more freer, flowing and elegant, your posture will improve and your breathing will become easier.

The Feldenkrais Method® does not preclude anything you do, it precedes everything you do. MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method ® daily

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PART TWO COMPREHENSIVE INDEX YOUR DAILY DIARY Page Day Day Day Day Day

1 2 3 4 5

Day Day Day Day Day

6 7 8 9 10

11

Day Day Day Day Day

12 13 14 15

Day Day Day Day Day

16 17 18 19 20

Day Day Day Day Day

21 22 23 24 25

Day Day Day Day Day

26

Day Day Day Day Day

31 32 33 34 35

Day Day

36 37

14

27

28 29 30

Monday HABITS AT HOME ........................ ........ ....................... ...... . Tuesday continued ................. .............. .............. Wednesday continued ................................... ......... . Thursday continued ................... ................... ...... . Friday continued ........... .................... ............. . Personal Observations ................ .......... ......................... ................ ......... ...... . Monday continued .......................... ................ .. . Tuesday HABITS AT WORK ......... ...... ........ .................. ................. ..... . Wednesday continued ............................................ . Thursday continued ....... ............ ......................... . Friday continued .................... ............ ............. Personal Observations ......................... ......... ........ ............ .......... .................. . Monday GETTING OUT OF BED ........ ....... ....................... ............. ... . Tuesday SITTING CROSS LEGGED ................................................. . Wednesday "OILING" YOUR HIPS IN LYING ........ ............... ........ ....... . Thursday "OILING" YOUR HIPS IN SITTING .................... .......... ..... . Friday FREEING YOUR ARMS ....................................... ................ . Personal Observations ........... ................... ............................ ........... ............. . Monday WALKING YOUR SPINE ................................... ...... ............ . Tuesday continued ....... ................................... .. . Wednesday continued ............... ............................ . . Thursday continued ........................... ................. . Friday FREEING YOUR NECK ............................ ....... ............... ..... . Personal Observations ............... ............. ............................... ...................... .. Monday FREEING YOUR UPPER SPINE AND NECK ...... ............... Tuesday FREEING BASE OF SKULL AND EYES .......... ............ ..... . Wednesday THE RAINBOW EXERCISE ............................................... .. Thursday GETTING TO KNOW YOUR HANDS AND ARMS .......... . Friday continued ...... ........ ............ ............... ... . Personal Observations .......................... .......... ............ .......... .................... .... . Monday continued ............................ ............... . . Tuesday GETTING YOUR ARMS TO YOUR TRUNK IN LYING ... . Wednesday CO-ORDINATING SHOULDERS AND HIPS .................... . Thursday continued .......... ........... ........................ Friday continued .............................. ............ .. . Personal Observations ................ ........ ............... ................................ ........... . Monday continued ....... ............. ........................ . Tuesday continued .......... ........ ........... ....... ........ . Wednesday continued ...................... ............... ....... . Thursday DIFFERENTIATING HANDS AND FEET .......................... . Friday continued ....................... ................. .... . Personal Observations ........ ......................................... ........... ....................... Monday continued .................. .......................... . Tuesday MORE OILING AND ALIGNING YOUR HIPS ......... ......... . MARVELLOUS MOVEMENT ReMIND your Body using the F eldenkrais Method® daily

25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57,58 59 60,61 62 63 64 65,66 67 68 69 70, 71 72, 73

Movement

-

Day Day Day

38 39 40

Day Day Day

41 42 43

Day Day

44 45

Day Day

46 47

Day Day Day

48 49 50

Day Day Day Day Day

51 52 53 54 55

Day Day Day Day Day

56 57 58 59 60

Day Day Day Day Day

61 62 63 64 65

Day Day Day Day Day

66 67 68 69 70

Day Day Day Day Day

71 72 73 74 75

Day Day

76 77

Wednesday continued ................ ............................ . Thursday continued ............................................ . Friday continued ............................................ . Personal Observations ................ ....................................... ............. .............. . Monday continued ............................................. Tuesday continued ........................ .................... . Wednesday GETTING A SENSE OF THE POWER OF YOUR CENTRE ON YOUR BACK ........................................... ....................... . Thursday continued ...................... ...................... . Friday continued .............. .............................. . Personal Observations ................................................................................... Monday continued ............................................. Tuesday GETTING A SENSE OF THE POWER OF YOUR CENTRE ON YOUR STOMACH .................................. ........................ .. Wednesday continued ................................... .......... Thursday continued ............................................. Friday continued ................................... .......... Personal Observations ................................. .................................................. Monday continued ............................................. Tuesday SENSING YOUR BREATH ................................................... Wednesday SEE-SAW BREATHING............ ............................................ Thursday DIAGONAL SEE-SAW BREATHING ........................ .......... Friday BREATHING IN YOUR BACK ....... ..................................... Personal Observations ...... ................ ............................ ................................. Monday BREATHING ON THE SIDES .............................................. Tuesday BREATHING IN ALL DIRECTIONS.. ....................... ........... Wednesday DIAGONAL MOVEMENTS .............. ................................... Thursday continued ............................................. Friday continued ............................................. Personal Observations .................................. ................................ ................. Monday DIAGONALS ON YOUR STOMACH .................................. Tuesday DIAGONALS WITH LEGS BENT ........................................ Wednesday MAKING WAVES ..................... ....................................... ...... Thursday MAKING LONGER WAVES. ..................................... ........... Friday LIFTING EACH VERTEBRA FROMTHE FLOOR ........... ... Personal Observations ............................................. ...................................... Monday continued ............................................. Tuesday continued ............................................. Wednesday continued ............................................. Thursday CIRCLES WITH YOUR PELVIS IN LYING ................... ..... Friday continued ............................................. Personal Observations ................ ................................................................... Monday continued ....................................... ...... Tuesday continued ..................................... ........ Wednesday LEARNING TO FOLD. .......................................................... Thursday continued ............................................. Friday continued ............ ......................... ........ Personal Observations ...................................... ......................................... .... Monday continued ............................................. Tuesday continued ............................................. MARVELLOUS MOVEMENT- ReMIND yo ur Body using the Feldenkrais Method ® daily

74 75, 76 77 78 79 80 81 82 83 84 85 86 87, 88 89 90, 91 92 93 94 95 96 97 98 99 100 101 102 103, 104 105 106 107 108, 109 110 111 112 113 114 115 116 117, 118 119 120 121, 122 123, 124 125 126 127 128 129 15

Part Two Day 78 Day 79 Day 80 Day Day Day Day Day

81 82 83 84 85

Day Day Day Day Day

86 87 88 89 90

Day Day Day Day Day

91 92 93 94 95

Day Day Day Day Day

96 97 98 99 100

Day Day Day Day Day

101 102 103 104 105

Day Day Day Day Day

106 107 108 109 110

Day Day Day Day Day

111 112 113 114 115

Day Day Day Day

116 117 118 119

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Wednesday CRAWLING MOVEMENTS ON YOUR BACK ................. . Thursday continued ............................ ................. Friday continued ......................................... ... . Personal Observations .................................................................................. . Monday ROLLING TO YOUR SIDE ............... ................. .................. . Tuesday continued .......................................... ... Wednesday continued ............................................ . Thursday continued ...................... ...................... . Friday continued ....................................... ..... . Personal Observations ................... ...................... .............................. ........... . Monday continued ............ ......................... ........ Tuesday continued ................... ......................... . Wednesday continued .............................. .............. . Thursday continued ........ .............................. ...... . Friday continued ............................................ . Personal Observations .................................................................................. . Monday continued .................. .......................... . Tuesday continued ............................................ . Wednesday ROLLING TO YOUR STOMACH ....................................... . Thursday continued ........ ............................... ..... . Friday continued .............................. .............. . Personal Observations ................................................ ......... ................. ......... Monday PRIMAL CREEPING-CRAWLING ................. ........... .......... . Tuesday continued .......... ............................. ..... . Wednesday continued ............. ............. ....... ........... . Thursday COMMANDO CRAWL ........................................................ . Friday ROLLING UP TO SITTING ................................................ .. Personal Observations ............. ...................................................... ............... . Monday continued ............................................ . Tuesday ROLLING TO COME UP ON HANDS AND KNEES ......... . Wednesday continued ................................ ............ . Thursday PRELIMINARY CRAWLING .............................................. . Friday continued ............................................ . Personal Observations ................. ........................ ......................................... . Monday continued ......................................... .... Tuesday continued ...................................... ...... . Wednesday SAME SIDE CRAWLING ............. ............................ ........... . Thursday continued ............................................ . Friday continued ...................... ...................... . Personal Observations .................. ............................................. ................... . Monday OPPOSITE SIDE CRAWLING ............................................. . Tuesday continued ...................... ....... ............... . Wednesday continued ............. ............................... . Thursday COMING TO STANDING FROM KNEELING ................... . Friday WALKING ON HANDS AND FEET .................................... . Personal Observations .................. ................................................................ . Monday SPIRALLING DOWN AND UP ................................. ........... . Tuesday continued ............ .................. .............. . Wednesday BASIC WALKING MOVEMENTS ................ ...................... . Thursday WALKING ............................. ..................... ........................... . MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method® daily

130

131 132 133 134, 135 136

137 138

139 140 141,142 143,144 145,146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162, 163 164 165 166 167 168 169 170 171 172

173 174 175 176 177 178,179 180, 181 182 183, 184 185, 186 187, 188 189

Day

120 Friday "FUNNY" WALKS ...................................... .......................... . Personal Observations .................................................................................. . Day 121 Monday WALKING ON THE SPOT ......................... .................. ........ . Day 122 Tuesday WALKING UP AND DOWN STAIRS .......................... ......... A J oumey Of Discovery ..................................................................... .............................. . Personal Observations ..................................... ................. ............................ .

Movement 190, 191 192 193 194,195 196 197, 198

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MARVELLOUS MOVEMENT- ReMIND your Body using the Feldenkrais Method ® daily

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PART TWO MOVEMENT

"We move according to our internal body image , which is not always accurate . As we come closer to our real body image with the FM , we can be more authentic and act appropiately." Madeleine Edgar

Bodymindspirit Muscles, tendons , ligaments , nerves , bones , All connected. All supplied by what we eat, drink , digest , absorb , circulate , inhale. Cells carrying , collecting , discharging , disposing , exhaling. Electrical and chemical , messengers controlling , inhibiting , facilitating, balancing , Thought effecting. Environment affecting. All interacting for good or evil. Our Choice! by Madeleine Edgar

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Movement PREPARATION BEFORE MOVEMENT "Good movement should be transmitted easily, from foot to head without interference." Madeleine Edgar WORKING STYLE To make the most of these movements, please note the following points. Make sure you are comfortable on the surface you choose for your movements. If the floor is too hard for you, try a towel, yoga mat or the surface of your bed when you need extra softness. 1.

Do not push into pain. Your nervous system recognises pain as a warning and will tighten muscles in resistance.

If you experience discomfort, you can simply imagine or pretend that you are doing the movement sequences. Imagining doing them is just as effective as actually doing them and eventually, you will find that you can begin to do them. This is very useful for people with chronic pain .

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There is no right or wrong way to do these movements . Simply pay attention to what you are doing as these are not mindless exercises. Do not do them with the radio or TV on. 3. Go slowly and gently. You will learn more and your nervous system will have time to absorb and integrate the information for later use. 4. Allow yourself to feel pleasure in your movements. How often do we give ourselves that gift? You learn better with pleasure and fun. Laugh if you feel like it! 5. Do small movements. You will sense more of the quality of the movement. Is the movement jumpy, smooth, different from one side to the other, etc? 6. Have a playful , exploratory attitude. How do I move from inside? What is my skeleton doing? How much of my body is involved in this movement? Are some parts of my body image not so clear or even missing? Do I hold my breath? 7. Repeat the movement many times. You will be surprised at what you sense and how the sensations change as you refine the movement more and more. 8. Rest as often as you need to and pause between each movement. The rest period will give your nervous system time to take in what you have done and to integrate the new movements for use in your daily activities. 9. Do not "try" hard. When you make an effort you bring in accessory muscles or "parasitic" muscles. This is not a competition but a subtle inner exploration. Do only what feels easy and enjoyable. 10. Do not be surprised if you feel some emotional release as you do certain movements. Just acknowledge them and observe your reactions and feelings without judging or criticising yourself. This can be very valuable in your learning process. 11. If you feel some muscular soreness after you first start to do the movements, just use some heat and painkillers if you need to. When the overworked muscles are released so is stored lactic acid . This soreness only lasts a couple of days then disappears for good! I have experienced this myself. 2.

MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method ® daily

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Part Two I don't teach, I provide conditions for learning." Moshe Feldenkrais

THE TWO BODYSCANS Do these bodyscans before beginning your movement and again afterwards and notice any differences. The Standing Bodyscan will give you more sense of your skeleton supporting you in gravity and the Lying Bodyscan will help you to become more aware of yourself without gravity. Both bodyscans increase your ability to feel internally what good posture is for you and to sense your relationship to the environment. It may help if you get someone to read out these bodyscan checks for you the first few times you do them or you may find it helpful to record them onto any audio media of your choice for playback while you do them. Once you are familiar with the scanning method, you will notice all these things anyway.

THE STANDING BODYSCAN Before you begin any set of movements ~ walk a little, noticing how you walk . Now just stand the way you normally stand, not how you think you should stand! l.

Notice where the weight is on the soles of your feet. Is it more to the back or the front? To the inside or the outside? Is it different on your R foot than your L foot?

2.

Are your knees bent or pushed back or somewhere in between?

3.

Do you actually have more weight over one leg than the other?

4.

Does your pelvis tilt forward, making a hollow in your back or does it tilt backward, making a flat back or is it in between?

5.

Sense the curves of your spine. Where it curves in and where it curves out.

6.

Does one shoulder feel higher or lower or further forward or backward than the other?

7.

How do your arms hang beside you? Does one feel longer, heavier, further forward or further away from you?

8.

Does your head feel as if it is in the middle or does it tilt or turn to one side? Is it forward or back?

9.

What do you sense about the movements of your breath?

10. Where are your eyes looking? You can try this with your eyes open or closed. 11. What is your jaw doing? Are your teeth together or apart? Where does your tongue lie? This scanning formula may be difficult at first because your brain registers your posture in space as "normal. " As you develop more sensory awareness, you will begin to notice the differences. You will become more aware of your skeleton and its supporting function .

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MARVELLOUS MOVEMENT ReMIND your Body using the Feldenla-ais Method ® daily

Movement We function as we imagine, not as we are." Moshe Feldenkrais

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THE LYING BODYSCAN Lie on your back on the floor with your legs long and comfortably apart. Have your arms beside you. If your head is uncomfortable, place a book or a folded towel under it so that your face is parallel to the ceiling.

1.

Begin to notice the pressure on the back of your heels. Is it heavier on one side of your heel than the other? Or, does a different part of one heel contact the floor?

2.

Does one foot turn in or out or point up or down more than the other?

3.

How does each calf lie on the floor? Is there a difference in width or weight?

4.

Is there a space behind your knees? If so, is the space under one knee higher than the other?

5.

Does one buttock press more heavily into the floor than the other? Or, does one side of your pelvis feel higher than the other?

6.

Does your lower back touch the floor or is there an arch under it?

7.

How do your ribs lie on the floor? Is there a difference between your R ribs and your L ones? Do you feel more breath entering your R side or your L side?

8.

What parts of your spine press heavily into the floor and where does your spine not touch the floor? Scan from the base of your skull to the bottom of your tail bone.

9.

How do your shoulder blades lie on the floor? Do they stick into it or do they lie flat? Is one further from your spine than the other?

10. How do your arms lie? Does one feel longer or heavier or further away from your body? Are your hands lying palms up or down or on their side?

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11. Notice the contact of your head with the floor. Is the weight centred in the middle of your skull or a little to your Lor R? Does one ear feel closer to one shoulder than the other? 12. Is there actually a difference in the way your whole L side touches the floor compared to your R? One side may feel heavier, longer, bigger, or just different. 13. Notice the places where you do not touch the floor, except your neck of course. These parts of your skeleton are held up by unnecessary tension. Lying on the floor is a way of checking yourself out kinaesthetically. When you do your bodyscan in Standing or Lying, you are not standing or lying at random. Of course you can shift your position but if you don't think about how you are standing or lying you revert to your "default" position. This is the pattern of your postural preferences. These preferences will change as you progress with the Method.

MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method/E daily !'""!

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Part Two

"You will become a more authentic you." Madeleine Edgar MESSAGES FROM THE PAST

When you are doing these movements, you may also experience messages from the past. You might remember your mother saying, "Stand up straight and pull your shoulders back!", like my Mum . You may remember your teacher saying, "Keep still in your chair!" or "Don't wiggle your hips, it's too sexy!" or "Sit with your knees together, be a lady." Perhaps you had some of these things said to you: "You're no good at anything", "You're stupid", "Keep your mouth shut!" How about: "Get back on the field straight away" or "no pain, no gain", for the injured football player. I am sure that many of you have some of these prohibitions and inhibitions tucked away deep inside you. You might want to write about them or draw your perceptions in your Personal Observations pages or make Notes in the space available at the end of some of the movement sequences in YOUR DAILY DAIRY DAYs. These messages were about the adults' patterns, not yours. You can laugh at them and let them go as they are not appropriate for you now. Do you sometimes repeat the old patterns with your children, yourself and others? Ask yourself : Who am I being when I do this? Do I hear voices from the past, consciously or subconsciously? Am I reacting to a situation out of habit? Could I respond and make a more appropiate choice of behaviour instead?

How do I know I'm here?

Must I see myself in the mirror? Must I touch myself? Hear myself walk, talk and breathe? Or Must I see others? Touch others? Hear their call? Or Must others see me? Touch me? Call me? Or Is it my soul that knows? By Madeleine Edgar

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MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method ® daily

Movement

QUESTIONS AFTER MOVEMENT "We do not achieve the full range of play of each articulation by repetition, muscle exercising or increasing speed or force but by widening and refining the cerebral control of the muscular range." Moshe Feldenkrais QUESTIONS To Ask Yourself After You Do Each Sequence Or At Weekends 1.

What feels different as I do or after I do the movements?

2.

Does one side feel easier than the other?

3.

What am I thinking about as I do the movements? Be honest!!

4.

Do I tend to feel or visualise or hear the movements? sensing.

5.

Where do I feel a sense of connection? How much of myself is involved in the movements?

6.

Is there a sense of something happening away from the part I am moving?

7.

Is there a new awareness of the parts of me that I move when I breathe?

8.

Am I more aware of what goes on around me?

9.

Am I noticing that I move differently around the house or at work or as I walk, run or play tennis etc?

Try using each of these ways of

10. What do I notice when I rest during the movements? 11. After doing the sequences with eye movements , do I see differently? 12. Am I noticing how other people move or am I observing their posture and habits? 13. Did I have to re-adjust the rear vision mirror in my car after doing some movements? 14. Have other people noticed that I am moving differently or that my posture has improved? Don't be upset if they haven't, most people are not very observant! They will notice as time goes by. 15. Ifl trip or fall, do I recover my balance easily? 16. Am I becoming more aware of the core support of my skeleton? 17. Do I sometimes feel muscular soreness after the moves? When I went through this myself I was surprised that the soreness was not in the muscles where I expected to feel it! This may happen in the early days of your explorations.

MARVELLOUS MOVEMENT- ReMIND your Body using the Feldenkrais Method ® daily

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Part Two

YOUR DAILY DIARY BEGINS "Let's get to the heart of the matter!" Madeleine Edgar Do you remember our ABBREVIATIONS and EXPLANATIONS from PART ONE p 6? FM and the Method are frequently used for Feldenkrais Method® . The letter P for Position. The letter M for Movement. Letters TM for Test Movement. The letter R for Right and the letter L for Left. Bodymind for our body and mind working as one. The words brain and nervous system are synonymous. Bodymindspirit is for our body, mind and spirit as a whole. Ink blot, the points at which your body makes contact with the floor. FI is for Functional Integration™ lessons - which are private lessons. ATM is for Awareness Through Movement™ lessons - which are group lessons . Feldenkrais Teachers Do Not Generally Demonstrate The Movements. This is because students would just copy the teacher's way of doing it and not discover their own way of learning. It is important that you explore and find the best way to do the sequences yourself, from the inside out. You will know when you are moving well, it is when you move easily and gracefully, without effort and when you can reverse the movement at any time, it will feel good! It really doesn't matter whether or not you complete a sequence. Whatever you are learning as you do the movements will be an improvement on what you were previously doing and this is the main point. Sensing what is right for you , when you have done enough and most importantly, knowing when to stop is true learning. Physical Movement To Change Habitual Patterns. Remember that when we change the habitual patterns in our brain, muscles that were being used unnecessarily are able to be released and as a consequence, our alignment improves. Amazingly, when this happens our brains are freed up to work more effectively because we are able to get rid of the "clutter."

You may not notice much in the first few sequences you do, especially because so many of the movements are so very small and even to an observer, it can be hard to see the differences between them. As your sensitivity increases, you will notice more and perhaps even feel your locked -in habitual patterns dissolving as your brain and nervous system receive more choices from the information of doing the physical movements of the sequences. Enjoy and experience the benefits!

So let us begin to sense ourselves through Marvellous Movement!

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Movement DAY 1 Monday HABITS AT HOME When you dress in the morning, notice which leg you stand on first to put your pants on. Try doing it the opposite way or sit to do it. Notice how awkward it feels at first. Variations: we need to be able to do everything we do, in at least 3 or 4 different ways. Keep doing it in different ways until they all feel easy, then notice which way you undress!

.. . :Notes. ..

MARVELLOUS MOVEMENT ReMIND your Body using the Feldenkrais Method ® daily

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Part Two DAY 2 Tuesday HABITS AT HOME continued .. ..

When you interlock your fingers, which thumb is uppennost? Try this: undo your fingers and interlock them with your opposite thumb on top.

How does this feel? Is it awkward compared to the first way? In how many orientations around yourself can you interlock your fingers? For starters, try behind your back. Under your leg. How about with the backs of your hands together? Can you cross your arms over each other and interlock your fingers in different ways? I found 34 different ways to do this. Discover: how many different ways can you find to interlock your fingers, hands and arms?

. . . :Notes...

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MARVELLOUS MOVEMENT- ReMIND your Body using the Feldenkrais Method ® daily

Movement DAY 3 Wednesday HABITS AT HOME continued .... Today try cleaning your teeth holding the brush in your non-dominant hand. It will feel awkward at first. Do it every second day until it feels just as easy one way, as the other. What order do you use to clean the different areas of your mouth? Experiment: try a different order. Try controlling the pressure you use differently.

Notice how you bend over the basin . Which leg has the most weight on it?

.. . :Notes.. .

MARVELLOUS MOVEMENT- ReMIND your Body using the Feldenkrais Method ® daily

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Part Two DAY 4 Thursday HABITS AT HOME continued .. .. Notice which hand you use to wipe your backside. Guess what? Yes, today try wiping your backside with your other hand! Same principle. By alternating which hand you use you will be helping the R and L sides of your brain to become more balanced.

It may take a little longer to get into the swing of adjustment with this one, mind you!

. . . :Notes...

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MARVELLOUS MOVEMENT ReMIND you r Body using the Feldenkrais Method ® daily

Movement DAY 5 Friday HABITS AT HOME continued . . .. Today begin to notice how you sit. In your favourite chair, in your car, at work. Do you put more weight on one buttock than the other? Do you slump? Are you able to sit easily without support? Does your head poke forward putting strain on your neck and shoulders? Do you cross your legs? If so, which one goes over first? Feel what that does to your pelvis . Try crossing your other leg over or try not crossing them at all. Crossing your legs is bad for your circulation anyway. Just becoming aware of what you do will help you to change all of this. Try distributing your weight differently or equally in the different ways you sit. The movements in later DAILY DIARY DAYS will enable you to sit well in any circumstances .

. . . :Notes...

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Part Two