It's rare to come across such a clear and simple explanation of Feldenkrais. I'm holding on to this article for future reference for when I need to write blurbs.
Workout of the Week
by Aimee Heckel, DailyCamera.com
Instructor:Erin Ferguson, of Boulder. Ferguson started Feldenkrais to deal with her own muscular pain in 1996, and she started the four-year training to get certified in 1998. She founded a center in New York and worked there for several years, before practicing in London. She moved to Boulder County in 2007 and has been offering classes here since.
What is the workout?Feldenkrais is a method of learning new ways to move to replace your old habits. You do this by examining your muscle tone, skeletal alignment, breathing and specific movements.
These classes, based on physics, biomechanics, learning strategies and martial arts, teach the skeleton to move with intelligence, not effort.
For example, if you see a video of yourself running, you can see -- with "cognitive" awareness -- what your body is doing, and how it might not be moving the most efficiently. But Feldenkrais teaches "kinesthetic" awareness, or the ability to notice your body's internal positions when it happens.
"If you know where all your bones are in space, you can carry out your intention more clearly in the world," Ferguson says.
Who does it?The class I took had four participants, one of whom was a man. Feldenkrais is useful for people who want to improve a particular activity, such as yoga, picking up your children or rehabilitating after an injury. Feldenkrais focuses on how you distribute your bodily force through the skeleton, which can be useful for golfers, musicians, dancers or climbers. This list goes on.
When:The hour and 15 minute class is 6 p.m. Tuesday and 8 a.m. Thursday.
Level:My entire class was spent lying the ground and doing just a few small movements over and over. Sounds easy. But it wasn't -- especially not mentally. The amount of internal focus exhausted my brain.
According to Ferguson, Feldenkrais reprograms the brain. It is not about overriding existing habits, but rather exploring them, and also realizing there are more options to how we do things. There is no right or wrong, but that does not mean it is easy. Just highly personal. So the level of difficulty depends on what you are doing and how you feel on a particular day.
Format:There are thousands of lessons, some as complex as practicing Judo rolls, others as simple as just lying on your back and paying attention to how your bones are organized. In my class, we were on our backs, arms straight out above us, hands together and thenasked to drop the straight arms to one side or the other without lifting the shoulder. By paying attention to how this movement enlisted our hips, spine, legs and even feet, I was able to find different ways to accomplish the movement. It was like putting a puzzle together.
Group classes (called Awareness Through Movement) usually take either many small movements and build them together into a complex movement, or they take one complex movement and deconstruct it into smaller pieces.
Here are three tips on how to approach each lesson:
1. Listen to your own comfort. Feldenkrais is not about pushing yourself over the edge or trying to imitate a move the teacher does. In fact, she never told us how to do anything.
2. Maintain your curiosity. Learn in the same way that a baby learns to roll over by exploration and not by setting the intention "On Friday I am going to roll over."
3. Focused awareness. Move your attention to a particular part of yourself and examine the sensation there.
Equipment:None, other than the blankets you lie on . You can bring props for comfort. Even though Ferguson set up a space heater, I got kind of cold, so I recommend bringing a long-sleeved shirt.
What to wear:Comfortable clothes, no shoes.
Muscles worked:The brain as it learns to reorganize the muscles to work more efficiently.
One new move:Try this. Lie on your back for 10 minutes a day and give your spine a rest. Feel your spine. Focus on what percentage of your spine touches the floor, and track that from base to neck.
"This is probably a new move for more people," Ferguson says.
What's different:The focus on the skeleton, not just the muscles. If you don't know where you bones are -- how they are aligned, how they can move -- you have an incomplete self-image, Ferguson says. For example, she has had clients who don't realize that the ribs can move. This wrong assumption about your skeleton impacts your ability to function and understand your body and the different things you can do with it. Another example: Climbers who don't realize how their pelvis moves are missing out on many different options to support themselves when on the mountain.
Unlike other classes, Feldenkrais is not about the movement itself but understanding your own movement strategies.
What I loved:Feeling connected to my body and the value in the minimal. When you slow down, you are able to feel more.
What I didn't like:It was difficult to not peek around the room and see how everyone else was doing it. I wanted to copy others or ask the teacher how to do something, but that was a no-no. The weirdest thing I found out when I did peek: Everyone started out doing the movement differently, but ended up doing it the same, just through our own paths of exploration. Interesting.
Inspiration for class:Feldenkrais was developed in the'40s by an engineer, Moshe Feldenkrais, the first European to get a black belt in Judo. He created this after he suffered a knee injury from playing soccer. Feldenkrais made it to the United States in the'70s.
What others say:After class, most of the others said their feet felt oddly heavy. Ferguson said this was our skeletons, holding themselves up with less muscular effort.
How I felt after the class:Also heavy, like gravity had increased. I was blown away by being able to feel my skeleton more. Who knew I had those bones under that muscle? I have not seen my body the same since.
How I felt later:I want to talk to Ferguson about how the Feldenkrais lessons and concepts can apply to life, in general. Slowing down, being driven by curiosity, using muscles more efficiently, understanding how you individually do things and all of the different ways you could function, without the labels "right" or "wrong." We have so many choices that we don't even realize because we rarely take the time to stop and pay attention to how we are "stacked up" at that particular moment.
I think a class like this can have an impact much deeper than even that mysterious skeleton that I forgot I had.
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