Coordinating the flexors and the extensors - a quintessential Feldenkrais lesson

This is one of Feldenkrais’ most famous Awareness Through Movement lessons. This lesson is somewhat similar to the very famous “Coordinating the Flexors and the Extensors” lesson, which appears in Feldenkrais’ most accessible book, “Awareness Through Movement.”

First movement: lie supine, bend knees, stand your feet, cross the right leg over the left leg (at the knees). Start letting both knees tilt to the right, softly, using gravity, but with control. A little and come back to the center. Always to the right (with the right leg on top. When you cross the left over the right, you tilt the legs to the other side.) You’re inhibiting the legs from falling. Gradually allow your legs to tilt farther each time, but never pushing the legs down. And keeping it safe and easy. Time each beginning of movement to the side with the beginning of an exhalation. The rest of the breathing should not be controlled. Just the timing of the initiation.
Notice parts of yourself that lift from the floor, and parts that press more into the floor. Observe these changes in ground forces both on the way down and on the way back up. Let your shoulders and head remain quiet on the floor. Notice if you sense the movement reaching to the shoulder blades. Which one?

After some rest, come back to the same position; rest your legs tilted to the right. Seesaw your belly and chest.. not forcefully. Not timed with your breath. (You can inhale and exhale softly, or you can stop your breath for a few seconds.) It’s as simple as pulling your stomach in and protruding it out. This movement takes care of the chest too. No need to exaggerate it! Slow and soft. This strange movement of seesawing the belly and chest is an incredibly potent, safe and beneficial movement for the spine, the diaphragm, and the abdominals. Much more practical, and functional, than sit-ups for the abdominals.

Rest.
Scan yourself. Pay attention to your contact with the floor. What changed?

Do the same process to the left side (left leg on top).

Supine, both knees bent, feet standing. Pelvis quiet. Hug yourself (right hand on left shoulder blade, left on the right), with elbows together in front. Roll chest and shoulders left and right. Head relaxed, softly joining with the movement but passively. After a minute or two of soft, small, slow, gentle movements, go a little lighter and faster. This immediately allows the movement to become easy and simple. The gentle momentum...

There are two more important combinations of movements - watch and enjoy!