Lesson 5 - Pelvic clock
Lesson 5 - Pelvic clock
Is an ingenious lesson that uses circular pelvic movements in a variety of orientations. It gives tremendous freedom through the hips, pelvis and lower back.
How to get the most from these lessons
What you need
To do these lessons you’ll need an area of floor space large enough for you to lie on comfortably, with enough room to roll from side to side. If you are unused to lying on the floor it may be useful to lie on a mat or blanket. A bed is not as effective as the floor.
I would recommend doing each of the explorations in sequence. Once you have been through the series, you can explore whichever one feels most appropriate. Each time you do them you’ll probably discover something different about yourself and the way you move.
Less is More
The most important thing to consider when doing Awareness Through Movement is that less is more. Small movements are easier. They allow you to shift your attention from one area to another as you move, connecting the things that you sense into one easy whole.
You gain nothing in this method by pushing yourself beyond comfortable limits. In fact, focusing your attention on how you perform tiny precise movements, in harmony with your natural breath, can be the doorway to deeper experience.
*If you are worried about whether the lessons are suitable for you, consult a Feldenkrais practitioner first. You can find Feldenkrais practitioners in your local area through the Feldenkrais Guild.
**If you are uncomfortable lying on the floor due to injury or your structure, try elevating your head on a small pile of thin paperbacks, bending your knees and standing your feet on the floor. The main thing is to rest before you need to.
The rests in each lesson are of great importance as they are an opportunity to pay attention to the effect of what you have just done. Observing the effects of movement, both as you do it and as you rest are as important as doing the movements themselves. Rest in any orientation that is comfortable.
You may find a lesson very useful when you are stiff or tired, or if you are stressed or depressed. A lesson is also an excellent preparation for those times when you need peak performance. However you will get the most out of these CDs if you do them regularly. Doing a lesson daily will make a great difference to the way you feel, and even once a week is helpful. As with most things, the more you put in the more you get out of it. The range of benefits you feel may surprise you.
Make yourself comfortable
You don’t have to worry about getting it right. There are many ways the lessons can be done. If you don’t achieve a particular movement during one listening, you may do it in the next. There is no hurry and no particular outcome.
If you are a person who is not used to exercising or for whatever reason are very stiff you may find some of the positions challenging. You gain nothing by using force in this work, so rather than doing that, just modify the position or do it in your imagination. Doing lessons in your imagination is more effective than you may think.
For the most part the positions you are asked to adopt are very easy. Some lessons contain sections that are done lying on your stomach. If this position is too hard you could try it lying over a low bed, a lounge or coffee table, with your knees on the floor. If the instructions are moving too quickly to do that, use the pause button. The main thing is to ensure that you are always comfortable.
So please take your time and enjoy.
* The author cannot be held responsible for any injuries that may occur when following the lessons. If you are under the care of a doctor or other health professional please consult them before using the CDs.
** You should never experience pain when doing these lessons. If you are uncomfortable, stop. Reconsider what you are doing, and do less. If the discomfort persists don’t do the lesson until you have consulted a practitioner.