These 9 Feldenkrais exercises will help you become more aware of how you move your body. Making these small shifts will eventually result in big changes.
If you’ve never heard of the Feldenkrais Method before, you aren’t alone. Until recently, I didn’t know this decades-old somatic movement method — being internally connected to your body during movement — even existed. Yet, here I am on a sunny Thursday morning in California, ringing the doorbell of a certified practitioner near my home for my first-ever private Feldenkrais session.
I sit down with my teacher, OC Feldenkrais founder Darcia Dexter, to chat about the chronic pain I have in my neck and back, and how she believes Feldenkrais can help with my lingering injuries. After a casual conversation in her living room, she invites me onto her massage table to experience a gentle one-on-one treatment for myself.
“Feldenkrais is a mindful movement method,” Dexter says. “To be very basic about it, if yoga is about stretching and Pilates is about core conditioning, the Feldenkrais Method is really about body awareness. When you shift your attention, you shift your way of being in the world.”
Dexter guides me through an hour-long Feldenkrais session filled with seemingly simple movements, like rocking back and forth in Child’s pose and raising one arm overhead. These movements brought my attention to areas where I didn’t realize I was holding tension, and I felt much lighter after the session. As someone who has practiced yoga for more than 20 years and dabbled in barre and Pilates, I can honestly say Feldenkrais is nothing like I have ever tried before.
What Is the Feldenkrais Method?
The Feldenkrais Method was developed by Israeli engineer and physicist Moshe Feldenkrais in the 1950s. The goal of this under-the-radar practice is to improve your flexibility and coordination by rewiring your brain to create more optimal physical and emotional patterns.
“When we move better, we increase our mental and physical flexibility, enabling us to participate more fully in the world around us,” says Dexter. “For me, the Feldenkrais Method is about our awareness and about our ability to listen to ourselves. It allows you to be really present in all different kinds of ways.”
Feldenkrais developed this somatic method while recovering from severe knee injuries that impeded his ability to walk and would require surgery. Rather than go under the knife, Feldenkrais began exploring the relationship between body movement, psychology, and healing. His research and own recovery ultimately resulted in what is known today as the Feldenkrais Method.
Interested in learning more? Check out The Feldenkrais Way to Heal the Body
The Benefits of the Feldenkrais Method
Because the Feldenkrais Method helps improve flexibility and increase spinal function, it is particularly beneficial for treating chronic back and neck pain (pain being the primary reason people seek out a Feldenkrais class). But it can also be great for enhancing performance, says Dexter, who has worked with athletes, actors, and musicians.
According to the Feldenkrais Method website, practitioners stimulate your brain through verbal cues that help create new neural pathways and bring special awareness to your body. This allows you to develop more optimal neural movement patterns and functions. In other words, being more aware of how your body moves and settles into different positions can help you increase your range of motion, decrease stress and anxiety, and improve your performance.
“Many movement problems, and the pain that goes with them, are caused by learned habit, not by abnormal structure,” New York Times bestselling author Norman Doidge wrote in his book The Brain’s Way of Healing. “Feldenkrais comes from a functional point of view. Your habits are the ways you respond to your physical structure and history of injury. They are learned preferences that can restrict your options and contribute to dysfunction and pain. The question then is how to unlearn your habits in ways that help resolve your movement problems and reduce pain, regardless of your physical structure and history of injury.”
The other great perk of practicing the Feldenkrais Method is that you don’t need any fancy fitness equipment, except a yoga mat for group classes, which can be done in person or online. Feldenkrais practitioners will often use a massage table for private sessions; otherwise you can expect to use your own body weight for exercises, including rhythmic movements, like back bends and gentle head tilts.
9 Basic Feldenkrais Exercises to Try
If you’re interested in trying the Feldenkrais Method, keep in mind that you can take in-person or online group classes, as well as in-person one-on-one lessons with a certified practitioner. Most teachers offer both options.
Being more aware of how your body moves and settles into different positions can help you increase your range of motion, decrease stress and anxiety, and improve your performance.
Here, Dexter shares nine Feldenkrais-inspired movements you can do to help cultivate a sense of calm and well-being in the privacy of your own home. Do one set of each exercise for one round. For more, check the Feldenkrais Method website directory to find certified local practitioners in your area or seek out an online course.
Take the Course: Primal Movement for Aches and Pains
1. Body Scan
Benefits: Helps you increase body awareness and reduce muscular tension
Every Feldenkrais class starts with a body scan, which you also repeat after short movement sequences. The scan at the beginning of class allows you to check in with your current physical and emotional state and get a read on how you will move throughout the lessons to establish better daily habits.
Part 1: Start by sitting down and noticing how your body feels and where it is in space. For instance, you may be resting your arms on your desk, on your lap, or somewhere else. Are both of your feet on the ground, or are they in different positions?
Part 2: After this preliminary scan, bring your attention to your breath and where you sense tension in your body. Be aware of where you feel movement when you inhale and exhale. Slowly sense each part of your body and make gentle shifts so that your bones and muscles feel supported and comfortable. Start with your eyes and soften your gaze.
Move your mouth and sense if you’re clenching your jaw or if your teeth are slightly parted with your tongue relaxed. Continue down to your shoulders and notice if they’re up close to your ears. Let them relax and find a more comfortable place. Next, gently shift your pelvis to feel how the sense of support changes.
Does your breath get shallow or do you hold it? When you shift, does your breath deepen? Do you let out a sigh?
Part 3: Finally, place your feet flat on the floor and notice how far your feet and knees are from each other. Does this change the rest of your posture? Bring your feet and knees closer together and observe where you feel changes in the contact and muscular effort. As long as there’s no pain, stay in this position for a few breaths, then create some distance between your feet and knees and note how this changes your sense of support and breathing. Move your feet and knees to a comfortable position so that you are fully relaxed and breathing deeply.
Complete the scan by comparing how you feel now versus when you started. Notice the line of your spine from your head to your pelvis. Is your head over your spine now? Are the points of contact on your pelvis different? Do you feel more balanced and comfortable as you sit? Throughout the day, check in with how you are holding tension and how it affects your posture. Make slight shifts to relieve the tension before it creates pain.
2. Interlacing Fingers
Benefits: Helps you cultivate awareness, learn distinctions of sensation, and feel simple, non-habitual movement
Part 1: Sitting comfortably, observe your breathing after doing the body scan. Interlace your fingers and notice which thumb is on top. How do your fingers fit together? Are you squeezing your hands tightly or are they loosely interlaced?
Take your hands apart and rest them wherever is comfortable. Interlace your fingers the opposite way this time. Put the other thumb on top so the opposite pinky finger is on the bottom. How does this feel? Is it unusual? Are you holding your breath? Make note of tense areas with this simple change in your habit.
Part 2: Take your hands apart and rest. What do you notice about the sensation in your hands, arms, or anywhere else? Once more, interlace your fingers the way you did the first time. Sense how your fingers fit together now. Is it easier than before? Do you have a relief in going back to the familiar movement?
Let your hands go and, as you resume your next daily task, notice how your hands feel. Are they lighter on the keyboard when you type? Is it easier to hold a cup or glass?
Variations: If you don’t feel much difference with interlacing your hands, try the same thing with crossing your arms or legs and notice what you do when you cross the habitual way compared to the non-habitual way. Doing these variations throughout the day, even for a minute or two, can help with pain and stress relief.
3. Head and Eyes
Benefits: Helps reduce eye strain, relieve neck tension, and differentiate head and eye movement
Part 1: As you’re sitting, notice where your head and eyes rest. Do a body scan. Does your head feel like it’s on top of your spine or is it forward, backward, or tilted to one side? Are you looking down, on the horizon, or above the horizon? Rest your arms comfortably on your lap or on a table or desk in front of you and keep your feet flat on the floor. Notice if you change the position of your head and eyes when you move your arms and feet.
Slowly turn your head and eyes from one side to the other, going only as far as you comfortably can before you feel a stretch. Pause here and notice what you see in front of you. Repeat on the other side. Notice which side feels easier. Bring your head and eyes back to the center. Rest, scan, and take a breath or two.
Part 2: Repeat the turning of your head, but move at about half the speed this time. What do you notice when you go slower? Do your head and eyes move the same on both sides, or do you tend to look up or down on one side? Rest again and notice any changes.
Focusing on a point on the wall in front of you, slowly turn your head from side to side, Go only as far as is comfortable and turn at an equal distance on your right and left sides. Do your eyes want to move with your head? Does this happen more often on one side than the other? Keep making the movement smaller and repeat it more slowly so it feels easy on both sides.
Part 3: Bring your head back to the center and rest again. You may want to close your eyes and take a few breaths here. Then, open your eyes and turn your head with your eyes looking to one side as far as is comfortable. Are you turning your head more easily and seeing more to that side now? Repeat on the other side. What do notice about the second side, and what do you see now? Bring your head back to the center and sense how your head is resting on your spine, where your eyes are gazing now, and any other improvements.
Variations: Do this same sequence, except instead of turning side to side, you can look up and down. For a more advanced version, take your head and eyes in opposite directions, but go very slowly.
4. Ear to Shoulder
Benefits: Helps improve flexibility in your neck and spine, relieve neck and shoulder tension, and center you
Part 1: Do a scan and pay special attention to the position of your head and shoulders. Without changing your position, ask yourself if one ear is closer to one shoulder. How is this related to any curves in your spine? Are you sitting equally on both sides of your pelvis or are you more clearly on one side?
Sit forward on a chair or firm surface and place your feet flat on the floor. Slowly slide one shoulder up toward your earlobe. Pause when you get as close to the earlobe as possible without discomfort. Take a breath and return to the starting position.
Part 2: Choose the shoulder that feels closer to your ear. If you’re not sure, you can practice this move on each side and pick which shoulder you’d like to start with. Rest and notice the position of your shoulder. Is the space between your shoulder and earlobe different now?
Working on the same side, leave your shoulder where it is and take your ear toward your shoulder in a way that you bend your neck sideways while facing forward. Move gently and feel when your neck begins to turn. Reduce the size and speed of the movement so you are just bending your neck sideways. Bring your head back to the center and rest. Does your neck feel more relaxed on the side you’ve been moving?
Part 3: Now bring your neck and shoulder back toward each other, then apart several times. Feel how your neck shortens and the space between your armpit and ribs lengthens. Center your head and pack your shoulder down. This time, bring your neck and shoulder toward each other wherever it feels comfortable. Without changing the space between them, take your head and shoulder down toward your hip on the same side, then bring it back.
Repeat a few times and notice how you move your torso while you side-bend. Remember to breathe easily. Return your head to the center and your shoulder to a comfortable position. Notice the sensation in that side of your neck, your spine, and the weight over your pelvis now.
Repeat on the second side. Do you feel more balanced now? Is there less tension in your neck and shoulders? Are you breathing easier?
Variations: Hold your breath on purpose as you do each movement and notice the difference in the amount of effort. Now repeat while breathing easily.
5. Arms in Rotation
Benefits: Helps you improve spinal flexibility, improve trunk rotation, and release shoulder tension
Part 1: Sit with your feet flat on the floor and your arms along your sides or resting on your thighs. Do a body scan, observing the connection of your head to your pelvis through your spine. Begin by slowly turning your head and eyes to the right as far as you can comfortably go. Pause to pick a point on the wall to gauge how far you’ve turned. Repeat on the left side. Which way is easier to turn your head? Bring your head back to the middle and rest for a few breaths.
Part 2: Extend your arms in front of you with your elbows gently bent — not locked — and your fingers interlaced so your arms and hands form a triangle in front of your chest. Slowly turn your head and eyes together to the easier side and return to the center. Do this a few times, then let your arms down and rest.
Repeat this movement with your head, eyes, and arms to the easy side as far as you can comfortably go. Pause and bring everything back toward the center about an inch or two. Hold the triangle and turn your head and eyes to the right and then to the left. Bring your head and eyes back to the middle of the triangle and keep them still while you move your arms right and left a few times. Bring the triangle back in front of your head and your eyes, then move everything back to your starting position. Bring your arms down and rest. Notice the difference between the two sides.
Part 3: Once more, bring your arms into a triangle shape and move your head and eyes with your arms to the easier side. Pause at the end of this movement. What is the quality of movement like now? What do you see on the wall in front of you? Did your range of motion improve? Rest and repeat on the second side.
Variations: Interlace your fingers the habitual way, then repeat with your fingers interlaced the non-habitual way. Take your head, eyes, and arms in a triangle in opposite directions simultaneously.
6. Rounding and Arching
Benefits: Helps improve posture and spinal flexibility and reduce stress by having more support through your bones
Part 1: Sit forward on your chair and place your feet flat on the floor. You can have your hands down on your thighs or on a table or desk in front of you. Scan the line of your spine from your head to your pelvis. Does your head feel slightly forward to one side or both? Are you sitting balanced on both sides of your pelvis or are you more on one side than the other? Is your pelvis tilted back so your lower back is rounded, or tilted forward so your lower back is arched?
Begin to tilt your pelvis backward, round your spine, and look down. Do the reverse, rolling your pelvis forward, and return to an upright position. Do this several times, making it easier and easier. Start slowly and, if you can maintain the quality of the movement, go a little faster. Rest while sitting forward on your chair.
Part 2: Now go the other direction, tilting your pelvis forward while feeling your back arch and allowing your head and eyes to look up. Roll your pelvis back to neutral, bringing your spine and head along to neutral too. Repeat this move several times slowly, within your range of comfort. Move more quickly if it’s possible. The next time your pelvis, spine, and head feel like they’re in a neutral place, rest. Notice your sitting posture. Did it shift?
Take a few breaths. Now combine the rounding and arching by rolling your pelvis backward and forward, looking down as you round and looking up as you arch. Notice if it’s easier to round and arch. Reduce the size of the movement so that you are going the same distance in both directions. Use your feet and legs to push down into the ground, then round your back. Next, pull to arch. How is this different from before?
Part 3: Bring your pelvis back to what feels like neutral and notice the difference. This time, slowly roll your pelvis backward and begin to look up. Push your feet and legs into the ground to ensure the movement is coming from your spine. Where does your spine round and where does it arch? Return to neutral then arch your back while looking down. Again, notice the places where you round and arch. Repeat a few times and remember to breathe.
Rest by returning to your starting position. Where is your spine now? Do you feel taller? Is your weight more balanced over your pelvis? What other changes do you notice?
Variations: Once you’ve done the rounding and arching, you can round and arch while keeping your gaze in front of you, alternating opening and closing your eyes.
7. Pelvic Clock
Benefits: Helps you increase movement awareness by engaging the power of the pelvis and relieve stress through the low back and spine
Part 1: Sitting forward in your chair, notice how you’re making contact with your pelvis. Place your feet flat on the floor and your hands on your thighs or the desk or table in front of you. Begin to round your pelvis, tilting back and arching your pelvis forward a few times while breathing easily and moving within your range of comfort. Return to neutral and rest.
Part 2: Next, tilt your pelvis from side to side, putting more weight on one sitting bone than the other. Do this in a way where you lift one side of your pelvis and that side shortens, then you lean on the other side to create length.
Bring your pelvis back to the center of your imaginary clock and notice how you’re sitting now. Do you feel the two sides more equally?
Imagine you’re sitting on a clock and 12 o’clock is forward and 6 o’clock is backward. Three o’clock is to your right and 9 o’clock is to your left. Then begin to connect the dots by tilting your pelvis forward to 12 and around to 3. Go down to 6 and up to 9 and back to 12, moving clockwise gently and slowly.
Part 3: If you feel any tension or difficulty, pause and go back and forth or make the movement smaller so it feels easy going between the imaginary numbers. Continue going around the clock a few times gently and slowly, then gradually pick up the pace and work in larger ranges of motion with good form. Use your feet and legs to push into the ground and allow your whole spine to move, including your head.
Return to your neutral position and notice how you’re sitting. When you’re ready, begin to go counterclockwise, rolling forward to 12 and around to 9, down to 6 and up to 3. Is it easier to move clockwise or counterclockwise? What’s the size of your movement and what’s the speed in this direction? How do you use your whole self in this way?
Rest a moment, then move your pelvis back to the center of your clock and notice how you’re sitting now. Are you more upright now than when you started? Does your lower back feel more comfortable than before?
Variations: Change the position of your feet and legs or your hands and arms, allowing your head to move freely or keep your head and eyes fixed on the horizon.
8. A Quick Self-Hug
Benefits: Helps improve your rotation in turning, relax your breathing, and serve as a reminder for self-care
Part 1: Sit forward on your chair and notice how you’re sitting. Notice where your weight is on the chair, notice the line of your spine from your head to your pelvis, and rest your arms alongside you. Place your feet flat on the floor about shoulder-width apart. Gently turn to the right and stop before there is any pain or discomfort. Notice how far you can turn in this direction. Do the same thing on the left side. Which side is easier? Can you sense a place where you hold your breath?
Part 2: Come back to the middle facing forward. Place your right hand on your left shoulder, then place your left hand in your right armpit so you’re touching your ribs or the tip of your shoulder blade. Rest your elbows on your chest. Begin to use your right hand on your shoulder to pull down toward the right a little bit. Gently rotate your spine to the right. Then use your left hand in your armpit to return to the center and continue rotating to the left past center. Repeat this movement from side to side a few times, making sure there’s no pain. Make the movement smaller and smaller so you can pause when you are back to the center. Put your arms down and rest. Sense any changes in your posture.
Part 3: Repeat the same movement on the other side. Then, return to the center with your head and eyes facing forward, your arms alongside you and your feet on the floor. Turn once or twice to the right, then the left, sensing the ease and comfort in turning. Notice if your breath is deeper.
Variations: Keeping your head and eyes centered, rotate to one side and turn your head and eyes to the right and left.
9. Painting the Soles of the Feet
Benefits: Helps you improve sensation through the foot and ankle, and coordinate movement through the knees and hips to help with balance
Part 1: Sit forward in your chair with your feet flat on the ground and your arms resting at your sides. Choose what foot you’d like to start with and begin to slide your foot on the floor forward and back as if there’s paint on the bottom of your foot. Relax your toes and make the movement small enough so that your foot stays completely flat on the floor. When your foot is back to neutral beneath your knee, rest a moment. Notice the sensation you feel in your foot and ankle.
Part 2: With the same side, begin to slide your foot side to side as if you have paint on the bottom of your foot, keeping the foot flat on the floor the whole time. There are a couple of different ways of taking the knee and foot together side to side. For example, slide the whole leg or drop the knee in as the foot goes out or drop the knee out as the foot goes in. Which way did you do first? Try the another variation a few times and bring your foot back beneath your knee and rest.
Part 3: Begin to slide your foot forward and back and a little side to side, then begin to create a circle. Feel the movement of your foot over your ankle. Focus on how your knee and hip and the rest of your body can move to make this easy. Stop and reverse the movement while continuing to imagine you are painting a circle on the floor. Bring your foot back underneath your knee, simply sliding your foot forward and back like you did at the beginning. Is it easier now? Is it maybe even going further forward?
Rest while sitting, feeling the difference between the two sides. If you’d like to stand up and walk around a little bit, you may notice the quality of walking on one side compared to the other.
Return to sitting and repeat with the other foot. Sense the differences between the two sides.
Variations: Place the feet closer or wider apart after painting with each sole.
