The Feldenkrais Method: A Somatic Path to Self-Awareness and Freedom

The Feldenkrais Method is a somatic education system developed over more than 40 years by Dr. Moshe Feldenkrais(1904–1984), a pioneer whose work bridged science, movement, and self-development. At its core, the method offers a revolutionary approach to understanding and improving human functioning—not through force or correction, but through awareness and learning.

Its primary aim is to develop and refine self-awareness by engaging all aspects of our being—physical, emotional, cognitive, and sensory—in a unified, integrated way. Through this process, we begin to recognize and transform habitual patterns of movement, thinking, sensing, and perceiving. This opens the door to greater physical ease, emotional resilience, mental clarity, and a deeper sense of well-being.

The Origins: A Personal Search for Healing and Learning

Moshe Feldenkrais brought a rare combination of skills and curiosity to his work. Trained as a physicist and engineer, and a black belt in judo, he approached human movement with the analytical mind of a scientist and the experiential understanding of a martial artist. After suffering a severe knee injury and facing surgery with uncertain outcomes, he set out on a deep, cross-disciplinary investigation—drawing from anatomy, neurology, psychology, biomechanics, and Eastern practices—to find an alternative path to healing.

From this inquiry emerged a neuro-somatic method that helps people regain function, confidence, and autonomy—often in ways they didn’t know were possible.

Learning Through Sensory Experience

The entry door into the universe of the Self is a kinaesthetic -experiential- one. We train our attention to track sensations, exploring elements of coordination, timing, direction, orientation, connection between different parts of the body and the relationship with the ground. An important part of the process is done by actively involving our imagination and visualisation capacity. Inviting emotions and thoughts to the experiential ground we start to understand ourselves better, to treat ourselves and others with kindness and joyful curiosity. Eventually this leads to an improved relationship with ourselves, and, how my teacher Alan Questel always sais: “who doesn’t want to like themselves more?!”

An Instrument of Freedom and Adaptability

The Feldenkrais Method is more than a technique for physical improvement—it is an instrument of freedom. It allows people to step out of rigid habits and explore new possibilities for action, perception, and self-expression. By fostering awareness of our internal landscape and how we respond to the external world, the method empowers us to make conscious choices about how we move, feel, think, and live.

As the name suggests, the method is not static. It is a lifelong process of evolution and development, continually expanding the boundaries of what we can sense, imagine, and become.

Core Principles of the Feldenkrais Method

The practice of Feldenkrais is grounded in a number of key learning principles:

  • Learning as a sensory process
    Learning is based on direct sensory and kinaesthetic experience, rather than imposed correction. We learn by noticing how we interact with our environment and how we respond to it.

  • Posture as dynamic equilibrium
    Rather than aiming for a fixed or ideal posture, the method develops the capacity to maintain balance and adapt—especially in response to unexpected or challenging situations.

  • Exploratory vs. performative movement
    The emphasis is on exploring movements rather than performing them. This allows us to make finer distinctions in how we move and opens the door to discovering unfamiliar—and often more efficient—ways of acting.

  • Whole vs. part learning
    Movements are examined both in parts and as integrated wholes. By breaking down complex actions into manageable components, we gain a clearer understanding of the whole.

  • Repetition with variation
    Instead of drilling movements through rote repetition, the method uses novelty and variation to stimulate learning, increase flexibility, and broaden the range of available choices.

    In sum, the Feldenkrais Method is not just about moving better—it’s about living with more freedom, awareness, and presence. Whether you're seeking to heal, to grow, or to excel, this method offers tools to support you in becoming more fully yourself.

Two ways of learning

  • Awareness Through Movement

    Awareness Through Movement (ATM) lessons, a core component of the Feldenkrais Method, offer a unique and mindful approach to learning through movement. In these lessons, you are guided verbally—without visual demonstrations—through carefully structured sequences of gentle, often unconventional movements. These explorations typically take place lying on the floor, sitting on a chair, or standing, allowing for a wide variety of postures and experiences.

    The movements are designed to be accessible and are intentionally performed within your comfort zone. Instead of pushing through effort or strain, the focus is on cultivating awareness, curiosity, and efficiency. The goal is not to imitate a perfect form, but to sense how you move, experiment with new patterns, and gradually refine your coordination and ease. Through this process, both the range and quality of your movement can improve significantly.

    ATM lessons draw from an extraordinarily diverse repertoire and they consistently follow two foundational principles:

    Moving with ease, not effort – The emphasis is on moving comfortably, encouraging an intelligent and adaptive use of your body. In doing so, you may find yourself expanding your physical capabilities by reorganizing how you move, rather than by pushing against your limitations.

    Stay present and attentive – You’re encouraged to stay mentally engaged and aware of each movement. If your attention drifts or the action becomes mechanical, it’s a sign to pause.

  • Functional Integration

    Personalized Somatic Learning

    Functional Integration sessions are individualized lessons within the Feldenkrais Method, specifically designed to address your unique needs, abilities, and goals. These one-on-one sessions offer a highly personalized approach to movement education, using gentle, non-invasive touch to support greater awareness, ease, and integration.

    Feldenkrais practitioners are trained to observe and sense subtle patterns of tension, resistance, and inefficiency in how you move, sit, stand, or breathe. These patterns often reflect deeper layers of experience—emotional, psychological, or physical—that have shaped your habitual ways of being.

    Through attuned touch and carefully guided movement, the practitioner creates opportunities for your nervous system to notice these habits, explore new options, and discover more efficient and comfortable ways of acting. Rather than imposing corrections, Functional Integration invites curiosity and internal discovery, helping you become more aware of how small shifts can lead to profound changes in how you move and relate to yourself.

    These lessons are as much about learning and awareness as they are about relief or recovery. As you become more attuned to your internal sensations and responses, you'll begin to sense new possibilities for action—more fluidity, more balance, more choice.

Moshe Feldenkrais

"Movement is life, improve the quality of movement and you improve the quality of life itself"

Join an ATM

FAQs

What to expect from Awareness Through Movement lessons

Through Awareness Through Movement lessons, participants can expect to experience greater mobility, pain relief, improved postural alignment, and an increased sense of fluidity and comfort in their bodies. Movements are approached with curiosity and attention, making the process accessible and effective for a wide range of people—regardless of age or physical condition.

A key focus of these lessons is on recognizing and transforming habitual movement patterns that may contribute to discomfort, inefficiency, or tension. By refining how different parts of the body interact and support one another, participants learn to move in a more integrated and harmonious way.

Beyond physical improvements, these lessons cultivate an enhanced ability to sense and adapt. You may find yourself better equipped to respond to everyday challenges with greater ease and resilience. As your awareness grows, you become more attuned not only to your physical self but also to your intentions and inner state, supporting a deeper connection between movement, thought, and emotion.

Ultimately, Awareness Through Movement is not just about moving better—it’s about living with more clarity, presence, and adaptability.

Who Can Benefit from Awareness Through Movement?

The lessons are accessible and adaptable, making them suitable for a wide range of individuals. Whether you're seeking relief, personal growth, or enhanced performance, this method offers a space for meaningful and lasting change.

You might be especially interested in these lessons if:

You suffer from chronic pain or discomfort
Whether it's persistent back pain, joint stiffness, or general tension, these gentle lessons can help reduce strain, promote healing, and support a more comfortable relationship with your body.

You’re facing physical or psychological limitations
If you're navigating injury recovery, mobility challenges, or emotional stress, this method can provide new options and resources—physically and mentally—to support your journey.

You want to move more freely and enjoyably in daily life
From walking and sitting to reaching or resting, everyday actions become more fluid and pleasurable as you discover new ways to organize your movement with less effort and greater awareness.

You’re looking for a supportive, non-judgmental learning space
These lessons offer a safe environment where curiosity and kindness replace pressure and performance. Learning happens at your own pace, with pleasure and discovery at the heart of the process.

You’re seeking to improve your skills or overcome performance plateaus
Artists, athletes, musicians, and professionals often find that ATM lessons help them refine technique, enhance presence, and break through blocks—by improving coordination, focus, and internal feedback.

You want to develop better strategies for learning or teaching
Educators, therapists, and movement professionals benefit from a deeper understanding of how learning happens in the body and brain. The method offers powerful tools for fostering awareness, adaptability, and creativity in both teaching and learning contexts.

Special Projects

  • Pregnant Pauses

    A scientifically proven exercise program that alleviates your pregnancy pain, increases your energy and helps you have a healthier overall pregnancy! Easy for all women throughout their entire pregnancy!

    Created by my teacher, Alan Questel, as a direct application of the Feldenkrais Method of somatic education.

    What is it?

    Pregnant Pauses is an exercise program specifically designed to change the way women experience pregnancy. Utilizing the latest research in movement, Pregnant Pauses alleviates pain and discomfort while increasing energy to ultimately provide an overall healthier pregnancy.

    Pregnant Pauses improves your quality of life while helping you adjust to the changes occurring through each stage of your pregnancy.

    By doing small, gentle movements you will be amazed at how easily you’ll be able to do everyday tasks such as rolling over in bed, getting up or down; sleeping, breathing and moving more freely...even learning how to do Kegel exercises in an easier, more efficient way.

    How to approach each Pregnant Pause

    Each Pregnant Pause is meant to be done with ease and pleasure. Your own sense of comfort should be your guide in how you do the movements. The quality of how you move is more important than the quantity. Rest as frequently as you would like or need to and resume the movements when you are ready. Each repetition is a chance to sense more of yourself in the movement.

    It is recommended that you participate to all 6 “Pauses” in the order they are being taught, as they relate to each other. It is important that you stay in your own range of ease and comfort. If you experience any difficulties, do less, go slower and/or imagine the movements.

    Frequently Asked Questions

    Is it for me?

    Yes! It’s for you and not only during your pregnancy! You can do it alone or with your friends. You can even use it after you give birth and discover how it can help you both in your work and play. Invite your partner to participate as well and together you can learn a greater sense of ease in everything you do.

    Can I begin it at any stage of my pregnancy?

    Yes! Not only can you begin it at any stage of your pregnancy, you can use it throughout each stage. As your body changes Pregnant Pauses will help you adjust to all the transformations you go through, providing you with new information each time you do them.

    What if I have pain or discomfort?

    Pregnant Pauses are designed so that you can do them even if you have pain or discomfort. Better still, by doing each Pregnant Pause gently and slowly, as you’re directed, you’re likely to find that your pain and discomfort diminishes or even goes away.

    How often should I do it?

    The great thing about Pregnant Pauses is that you can do it as often as you like! You can do them every day or once a week. Any time of the day or night, at home or when you are traveling.

    Do I have to be in good shape to do it?

    Not at all! Don’t you move all the time no matter what shape you are in? Pregnant Pauses are not exercises in the traditional sense of the word. By doing them you’ll get a better sense of vitality and energy in your body. If you like to exercise you’ll find that you are improving and moving with more ease.

  • Wellbeing at work

    Today’s workplaces are fast-paced, high-pressure, and constantly evolving. As stress levels rise and adaptability becomes essential, employees and organizations need effective strategies to support well-being, resilience, and productivity.

    The Feldenkrais Method offers a somatic approach to self-awareness, movement efficiency, and cognitive clarity-empowering individuals to work with greater ease, focus, and balance.

    Key elements that make the method a perfect complement for work environments:

    1. Improving Ergonomics and Movement at Work. Most discomfort in office environments stems from poor posture, limited movement, and inefficient habits. The Feldenkrais Method teaches how to sit, stand, and move more intelligently, reducing tension and enhancing comfort throughout the workday.

    ✱ Result: Fewer musculoskeletal complaints and improved comfort at the desk.

    2. Preventing Injury from Repetitive Strain. Common workplace injuries often arise from habitual overuse. Feldenkrais helps employees identify inefficient movement patterns and introduces healthier alternatives to reduce the risk of strain, fatigue, and long-term injury.

    ✱ Result: Lower injury rates and improved physical sustainability.

    3. Building Confidence through Skeletal Awareness. By helping individuals organise movement around the skeleton, the method builds a sense of groundedness and confidence. This leads to greater presence, emotional composure, and readiness in high-demand environments.

    ✱ Result: Enhanced self-assurance and professional poise.

    4. Supporting Learning and Adaptability. The modern workplace demands continuous learning. Feldenkrais fosters neuroplasticity and adaptability by training the brain and body to learn more efficiently, adapt to change, and stay mentally flexible.

    ✱ Result: Increased resilience, learning agility, and creativity.

    5. Preventing Burnout Through Self-Awareness. Feldenkrais practice improves one’s ability to listen to internal signals, helping to detect early signs of stress, fatigue, and burnout. This encourages proactive self-care, rather than reactive crisis management.

    ✱ Result: Reduced stress-related absenteeism and better emotional regulation.

    6. Enhancing Focus and Mental Clarity. The method cultivates calm attention and embodied awareness, improving mental clarity, concentration, and decision-making—vital skills for knowledge workers, leaders, and creatives.

    ✱ Result: Greater productivity and presence in meetings, problem-solving, and tasks.

    7. Fostering Well-being and Job Satisfaction. At its core, the Feldenkrais Method enhances personal agency, comfort, and self-efficacy. When employees feel well and empowered in their bodies, they’re more likely to experience satisfaction, engagement, and loyalty.

    ✱ Result: A more motivated, healthy, and high-performing workforce.

  • Feldenkrais for chronic pain

    Chronic pain is a complex and often debilitating experience that affects not only the body but also the emotional and mental well-being of an individual. While pain is real, it is increasingly understood as not only a physical condition—but one that can also be reinforced by fear, habit, and learned responses.

    The Feldenkrais Method offers a unique approach to chronic pain relief by working with the nervous system, encouraging self-awareness, and reframing how individuals experience and interpret pain.

    Pain can become a habitual pattern, maintained by fear and expectation. The Feldenkrais Method helps individuals explore the possibility that chronic pain is learned—and therefore, potentially unlearnable. This shift opens the door to lasting change.

    During the lessons, through gentle, mindful movement, individuals learn to observe and refine their movement patterns, gaining insights into how tension and discomfort arise. This embodied learning process can significantly reduce pain and restore function. The method helps refine the ability to differentiate between various sensations—pressure, tension, fatigue—and how the brain may misinterpret them as pain. This improved sensory discrimination can reduce the intensity and frequency of pain.

    Rather than emphasising painful areas, Feldenkrais lessons direct attention to comfort, ease, and what feels right. This positive shift in focus can lead to better body regulation and retrain the nervous system to prioritise well-being.

    During a hands-on Functional Integration lesson, practitioners use non-invasive, supportive touch to guide movements and create a sense of physical and emotional safety. This safe environment helps reduce tension, lower anxiety, and increase trust in one's body.

  • Improving neurological conditions

    Neurological conditions can profoundly affect a person's mobility, independence, and overall quality of life. The Feldenkrais Method offers a distinctive and powerful approach to support individuals living with these challenges. By engaging the brain’s capacity for neuroplasticity, it promotes recovery, enhances resilience, and fosters a greater sense of autonomy.

    The Feldenkrais Method has an amazing potential to serve as a complementary therapy for neurological conditions, improving functional abilities, reducing discomfort, and enriching daily life.

    In the context of neurological rehabilitation, the method has been shown to offer great results in: supporting the independence of the person and preserving personal dignity, taping into the brain’s natural ability to reorganise and adapt (neuroplasticity), nurturing self-confidence by reinforcing existing abilities, enhancing sensory-motor integration, refining awareness of non-verbal cues and internal bodily sensations, helping individuals better interpret and respond to their environment and their own needs, reducing unnecessary muscular effort, reorganising inefficient habits that contribute to chronic pain.

    Working alongside traditional therapies, the Feldenkrais method offers a comprehensive, person-centered approach. Collaboration between Feldenkrais practitioners and healthcare providers can enhance outcomes across a wide range of neurological conditions.

  • Feldenkrais for Yoga

    Developed by physicist and judo master Dr. Moshe Feldenkrais, the Feldenkrais Method is a form of somatic education that uses gentle, exploratory movements to improve the way we move and feel in our bodies.

    Rather than stretching or strengthening in the conventional sense, Feldenkrais helps you learn how you move—bringing awareness to unconscious patterns and habits. As your nervous system gains new options, movement becomes more fluid, efficient, and pain-free.

    If you love yoga and want to practice with more intelligence, longevity, and joy, Feldenkrais can be a profound ally. It doesn’t replace yoga—it enhances it.

    By weaving the Feldenkrais Method into your yoga journey, you’ll discover benefits such as:

    1. Heightened Body Awareness. Feldenkrais sharpens your ability to sense the fine details of your inner and outer alignment—so you feel your way into a pose, rather than just think your way in.

    2. More Ease, Less Effort. Yoga doesn’t need to be about pushing. Feldenkrais teaches how less can be more—allowing you to release unnecessary tension and find support from your skeleton.

    3. Better Transitions Between Poses. Instead of rushing or muscling your way from one posture to another, you’ll move with grace and continuity—thanks to improved movement coordination.

    4. Greater Resilience & Injury Prevention. Because Feldenkrais emphasises exploration over achievement, it helps you avoid strain, re-pattern injuries, and practice yoga sustainably over a lifetime.

    Feldenkrais isn’t just a feel-good method—it's grounded in neuroscience. It uses neuroplasticity (the brain’s ability to change) to build new, healthier movement patterns. Research has shown it can: improve balance and mobility, reduce chronic pain, increase functional flexibility, enhance proprioception and motor learning. All of which directly benefit your yoga practice.

    Yoga focuses on postures (asanas), breathwork (pranayama), and often spiritual inquiry. Feldenkrais focuses on functionality, ease, and adaptability of movement, often starting with very small, subtle actions to create big change.

    Together, they form a synergy: yoga brings structure and strength; Feldenkrais brings sensitivity and softness.

  • Feldenkrais for Bodyworkers

    As a bodyworker or massage/manual therapist, your body is your instrument. You spend hours leaning, reaching, standing, and moving in rhythm with your clients. Over time, this can take a toll—unless you're moving with awareness and efficiency.

    That’s where the Feldenkrais Method comes in. This gentle, intelligent movement approach not only enhances the effectiveness of your hands-on work—it also transforms how you, the practitioner, move and feel in your own body.

    Developed by Dr. Moshe Feldenkrais, this method uses mindful movement to improve posture, coordination, and neuromuscular organization. Unlike stretching or exercise, Feldenkrais invites you to explore movement with curiosity—building new patterns through awareness, not willpower.

    There are two primary formats:

    Awareness Through Movement (ATM): Verbal group or solo movement lessons

    Functional Integration (FI): Gentle, hands-on sessions customized to the individual

    It’s especially relevant for massage and bodywork professionals because it addresses both how you touch others and how you move yourself.

    Why Feldenkrais Is Invaluable for Bodyworkers

    1.Work Smarter, Not Harder: Refined Body Use

    Massage therapy is physically demanding. Many practitioners experience: wrist or hand strain, lower back fatigue and chronic pain, shoulder or neck tension, general burnout.

    Feldenkrais helps you organise your body in a more integrated and efficient way. You learn to use skeletal support instead of muscle force, move from your center (pelvis/spine) rather than isolated limbs, maintain dynamic posture throughout your session, instead of bracing or overreaching, you begin to flow—with ease, power, and grace.

    2.Better Posture Without Effort

    Feldenkrais doesn’t teach “correct” posture in a rigid sense. Instead, it helps you discover posture that is: naturally upright, responsive to gravity, effortless to maintain. As you become more aware of habitual holding patterns (like tightening the shoulders or locking the knees), you can release them—making space for alignment that supports you while you work.

    3. Reduce Strain, Prevent Injury

    Most therapist injuries happen slowly: overuse, repetition, poor mechanics. Feldenkrais builds the internal feedback needed to sense when you’re moving with excess tension, adjust in the moment—without breaking flow, and develop long-term sustainable movement habits. This makes it one of the most effective self-care tools available—not just for recovery, but for prevention.

    4.Greater Touch Sensitivity and Precision

    By tuning into your own body with greater clarity, your touch becomes more refined. Feldenkrais teaches you to listen more with your hands, not just apply pressure, perceive subtle shifts in tone, breath, and tension, let the nervous system of your client respond—rather than force change. This translates into deeper therapeutic presence, better outcomes, and a more nourishing experience for your clients.

    From Passive Bodywork to Participatory Learning

    Massage and manual therapy often provide short-term relief. Feldenkrais adds an educational layer—helping clients discover the patterns behind their discomfort.

    For example:

    After releasing a client’s neck tension, you might guide a simple movement that links the head to the spine or shoulders to the pelvis. This gives their nervous system a new map—and helps the changes stick. You’re not just “fixing” pain—you’re supporting long-term transformation.

    For You: The Therapist’s Own Practice

    Practicing Feldenkrais, even just 10–15 minutes a day, helps you: feel more connected to your center while working, sense and release unnecessary muscular effort; develop habits of economy, fluidity, and ease. It’s not about standing straighter or being perfect. It’s about moving in harmony with yourself so you can serve others without self-sacrifice.

    Real Benefits You’ll See in Practice: more sustainable physical workload, improved endurance and comfort during sessions, enhanced confidence and ease in movement, deeper empathy and connection with clients, more consistent results and client retention.

    The Feldenkrais Method isn’t a technique to add to your toolbox—it’s a foundation for how you move, sense, and relate to your work.

    By improving your posture, alignment, and movement coordination, it helps you:

    1. Avoid injury and burnout

    2. Deepen your skill as a touch-based practitioner

    3. Offer more lasting, empowering change to your clients

    “To make the impossible possible, the possible easy, and the easy elegant.” — Moshe Feldenkrais

  • Resilient Body, Resilient Mind: Somatic Self-Care for Medical Professionals

    Medical personnel carry a tremendous physical and emotional load—often giving to others while putting their own needs last. This somatic-based program offers a powerful way to reconnect with your body, release accumulated stress, and move through your days with greater ease and clarity.

    Using principles from the Feldenkrais Method and other movement-based mindfulness practices, this program helps healthcare providers:

    Reduce muscular and mental tension

    Improve posture and body mechanics during long shifts

    Manage stress and emotional fatigue

    Restore focus, presence, and groundedness

    Build sustainable resilience through body-based tools

    Who Is It For?

    Nurses, physicians, surgeons, EMTs, and allied health professionals

    Medical administrators, support staff, and caregivers

    Anyone in healthcare experiencing fatigue, strain, overwhelm, or burnout

    Program Goals:

    1. Physical Support

    Release common areas of tension (neck, back, shoulders, jaw)

    Improve ergonomics and posture without effort or rigidity

    Prevent repetitive strain injuries

    2. Mental & Emotional Regulation

    Learn quick, accessible movement-based practices to calm the nervous system

    Shift from reactive to responsive states under pressure

    Create space for clarity and decision-making even in chaos

    3. Resilience & Sustainability

    Learn how to recognize and interrupt stress accumulation in the body

    Build somatic literacy—so you can care for yourself while caring for others

    Reconnect with a felt sense of self when feeling depleted or overwhelmed

    Core Components of the Program:

    🧠 Awareness Through Movement® (ATM) Lessons

    Gentle, guided movement sequences that quiet the mind and organize the body

    Focused on ease, breathing, balance, and posture

    Can be done seated, standing, or lying down—even during breaks

    💡 Applied Somatic Skills for the Workplace

    How to reset your nervous system in 2–5 minutes

    Micro-movements and grounding tools you can use during a shift

    Reorganizing how you lift, reach, bend, chart, or stand for hours

    🤲 Touch & Interaction Awareness

    For clinicians: improve your touch sensitivity and physical presence

    Learn how your own state influences patients and colleagues

    Practice staying grounded while in contact with others

    🗣️ Short Reflections + Group Processing (Optional)

    Normalize shared stress and challenges in a safe, supportive environment

    Reflect on how movement, body, and mindset interconnect in daily work

    Offer peer support and personal insight.

    Benefits for Organisations:

    1. Reduced absenteeism due to injury or burnout

    2. Improved patient care through increased presence and empathy

    3. Stronger team morale and collaboration

    4. Staff retention and satisfaction through felt support

  • Pelvic Floor Health for Women

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