LOG AIFTT IV Segment 10 16 – 27 November 2015

LOG AIFTT IV

Segment 10

16 – 27 November 2015

Week 1 – Alan Questel

16 – 20 November 2015

Monday 16 November 2015 AIFTT4 0901 Talk Liking yourself more Introduction Alan segment 10. Alan talked about language, humor, and the question “would you like to like yourself more?” AIFTT4 0902 Lab + Discussion What it means to be well organized In quartets, discuss what it means to be well organized. In the central discussion, comments included: - Not getting tired/no pain - Noticing pelvis: is it mobile - State of mind - Connected w/hands, pelvis, chair, ground (foundation) - Breathing You can ask the question: how well can I feel? When the pelvis is free, we are well organized. We are connected to the ground. This segment, we'll be working with the idea of the pelvis being free. It is also related to Moshe's idea of good posture. AIFTT4 0903 ATM GETTING TO KNOW THE HIP JOINTS On back w/knees bent: move the pelvis 12 - 6, 3 - 9, in a circle. Sitting w/legs spread: arch back (w/o leaning on the hands). (Test m/m) Repeat w/both legs long together. On back w/legs standing spread: start to arch lower back. Do you push belly out? Repeat the m/m of arching lower back w/hands interlaced in F of R knee. Note if R knee moves F when you arch. Repeat m/m, but as you arch the back, gently pull R knee towards you. Repeat and move pubic bone F + D (to the floor) as the knee moves towards you. Test m/m. On back: explore same m/ms on L side. On hands, knees, & feet: slide L knee F. Note if it goes in between hands. Repeat m/m; as leg slides F, lift head. Repeat w/R knee. On back w/interlaced hands around R knee and L leg long: move knee towards you. Continue and, as knee moves closer, look up. At the same time point toes of L foot. Repeat w/L knee. Arch back as you pull knee towards you. On back w/legs standing: place R ankle on L knee/thigh and, w/L hand on R ankle and R hand on front of knee, gently pull R leg towards you, equally pulling w/both hands. Then hold the R leg and start to arch back. Continue m/m and, as you arch back, pull the leg. Repeat on other side. On hands, knees, & feet: slide L knee F towards hands. Look up as you slide the leg. Note if you can let belly rest on L thigh more and more. Continue w/toes of R foot as for running. On back w/legs standing spread: come back to arching lower back as you pull R/L knee closer.

Test m/m. Come back to 1st m/m of moving pelvis 12 - 6, 3 - 9, in a circle. (Source: AY {241}) Coffee AIFTT4 0904 Lab + Discussion Examining what you really want to know and understand about the method In small groups, discuss the following questions: What do you really want to know and understand about the Feldenkrais Method? What are you confused about? What do you completely not understand? Comments and questions shared in the whole group discussion: - In don't know what I want to know. - What are the weaknesses in the method? - Why it works. (How it works.) - How to “keep” what I learned in FI? (How do I create a process?) - How do I find the pattern? (How to interpret what I see.) - How to create a lesson. - How to pick a lesson for ATM. - What do we need to know about diseases, contra indications/red flags? Lunch AIFTT4 0905 Demo + Lab Setting up for kneeling over the table and mapping out the bone structures Why this position? The kneeling-over-the-table position is like sitting in a different relation to gravity. The back is supported and the front is supported (for many lying on the belly is not easy). What m/m is possible in this position? Access to pelvis; pelvis could be free to move. Demo to set person up in kneeling, w/Yael. Skeletal organization should allow freedom to move in all directions: - Low back flat, maybe a little extended. Iliac crest cleared from the table. - A small distance between the thighs and the table. - Knees underneath the hips so as to bear weight on the legs. - Feet supported by small roller. Check w/all of these for person's comfort. Lab Quartet: 2 people set up the other 2 people on the same side of the table using guidelines of demo. Change roles. Demo mapping out the pelvis while kneeling over the table w/Romina: Set person up kneeling over the table. Practitioner sits on stool at the student's feet and explores/maps out parts of the skeleton: - Find spine in low back and follow D to sacrum. - Trace edge of pelvis (ilium) outwards towards front; follow to ASIS; then continue to greater trochanter. - From greater trochanter onwards, use B of hand (B of fingers) to touch sit bones.

- go back to sacrum and follow it D to tailbone. Tea AIFTT4 0906 ATM ANOTHER WAY TO CONNECT TO THE HIP JOINTS On belly: arch lower back (test m/m.) Ripple m/m: on belly w/forehead on hands, press D knees, pubic bone, navel, bottom of sternum, and top of sternum. Repeat w/L leg drawn U, then w/R leg drawn up. On belly w/L leg drawn up, head turned to L: arch lower back. In same position, lift the head. Then do both: arch back and lift the head, lengthening back of the neck. Repeat w/head turned to R, R knee drawn up. Repeat w/both knees drawn up to R, face to R. Then w/both knees to L and face to L. On belly: test m/m and ripple m/m. (Source: based on AY 241)

Tuesday 17 November 2015 AIFTT4 0907 Discussion About asking how you choose a lesson AIFTT4 0908 ATM REACHING OUT FROM YOUR PELVIS Side sitting w/feet to R, leaning on hands in F: slide R hand F and return. (Test m/m) On back w/L ankle crossed on R thigh and w/hands interlaced behind head: lift R leg and head, bringing both elbows and both knees towards each other. Side sitting w/feet to R: interlace hands behind head and bring R + L elbows closer to R + L knee. Repeat and, when elbows are D, bring them F and then U, like a scooping m/m. Continue and, as you reach D, stick out your tongue, as if licking ice cream. Side sitting w/feet to R: lean on hands in F, bring face close to L knee and move face L + R, going across towards L foot and L knee, as if eating corn. Note m/m pelvis, hip joints. Test m/m: slide R hand F. Then reach w/R hand; keep it where you can reach and look D to chest and U to ceiling. Return to sliding R hand F/B. Imagine F is 12 and slide R hands towards 12 and back, towards 11, and towards other numbers on the clock to 9 and 3. Look out as you slide F. Side sitting w/feet to L, leaning on R elbow: repeat m/m w/L hand. On hands, knees, & feet w/knees spread wide apart and ankles crossed: start sitting B on ankles. When coming off the feet, change crossing of the ankles. Try both ways and note difference. Then take top ankle out and sit B. Note what changes. Repeat on other side. On hands, knees, & crossed feet: bring hands close to knees and make them into fists. See if you can bring pelvis behind feet and come F again. Repeat w/feet crossed opposite. On hands, knees, & crossed feet: lean on L elbow and slide R arm F towards 12, 11, etc. How far out can it slide? Note where pelvis goes. Repeat, leaning on R arm, sliding L arm away from you. On hands, knees, & crossed feet: bring pelvis behind feet and slide out again; pelvis comes up and hand(s) slide F. Test m/m. (Source: Amherst + Alan) Coffee

AIFTT4 0909 Discussion On the ATM REACHING OUT FROM YOUR PELVIS AIFTT4 0910 Demo + Lab Kneeling, sitting, and side lying; giving one ATM instruction that works for all 3 Group of 6: A, B, and C are approximately in same configuration; A is lying on the side, B is sitting, C is kneeling over the table. D gives an instruction and D, E, and F observe how this instruction works for A, B, and C: where does m/m take place for each person. E. g. the instruction to arch lower back results in pretty much the same m/m for all 3. However, the instruction to move L knee F results in different m/m for A + B versus C. D, E, and F take turns giving an instruction, observing, and if there is a difference in the resulting m/m, finding out how to adjust/change the instruction, so it results in the same m/m for A, B, and C. AIFTT4 0911 Discussion One ATM instruction that works for kneeling, sitting, and side lying In class discussion, comments included: - It was playful. - The table was quite limiting. Alan's comment: When you describe the m/m in relationship to other parts, the instruction is clearer. Lunch AIFTT4 0912 Demo + Lab Finding out pelvic movement F and B and side to side while kneeling over the table Demo w/Evgenia. First, look at position of kneeling over the table: consider comfort and range in position of pelvis. Looking at where knees are in relation to hips, both F-B and L-R, at first you may leave them where the person chooses to place them. Keep changing the direction of the head (and arms) to ensure person's comfort (neck). Map/trace the pelvis, spine, trochanter, etc. Review what we did yesterday. Go slowly; we feel at a slower rate than we speak or read. Find out about F-B m/m: - Place thumbs on either side of the vertebrae and push, supporting the work of low back muscles. Observe if the m/m travels U. You can do the same m/m from sacrum or from sitting bones. Side to side m/m: - From trochanters, holding them w/hands like steering on a bike. - Hands on ilium R + L, moving the pelvis shortening/lengthening R/L sides. - From sitting bones. Then come back to previous m/m: F-B m/m lower spine. Further F-B m/m: - Moving top of pelvis B. - Pressing lower sacrum to lengthen and round back. - Pressing sitting bones. - Thumbs under ribs and scoop fingers under, so hands are in front. Then you can push U,

supporting flexion, helping person to get rounder. You can also side bend, by pushing the ribs or by pulling the pelvis. When person helps, one strategy is to ask person to rest their weight against your hand. Lab Follow steps of the demo w/same quartets as yesterday. Tea AIFTT4 0913 ATM SITTING TO STANDING WITH DIFFERENT PLACEMENT OF THE FEET Sitting on a table that doesn't slide B: place feet on the floor and get up to stand. Place feet further F (away from you) and get up again. Repeat a few times and look for the place of your feet where it gets difficult to get up to stand. Leave feet there and sit leaning elbows on knees: begin to round and arch the back. Notice where you do this F-B m/m. Continue m/m at a place lower in the back, then higher up, then come back to moving in 1 st place. Get up and see if it is easier. Place feet still further F and try to get up. Find 'new' difficult place. Sitting w/feet in this place: lean on L knee w/L elbow, R elbow on top, and round and arch back like this. Repeat on other side. Get up again and notice if it is different. Sit back D and place feet further F still. Place L fist towards floor in between legs and point R fist towards ceiling. In this position, round and arch back. Repeat w/arms opposite. Get up again. Notice if it is easier. How far F can feet be while still allowing you to get up. (Source: Alan)

Wednesday 18-11-2015 AIFTT4 0914 Talk Diseases, Diagnoses, Red Flags A diagnosis can get you stuck in thinking. Many people are attached to their diagnosis or story. When a person learns something about themselves through m/m, the diagnosis tends to go to the background. In FI, you help a person do something they are not able to do and are not fixing a diagnosis. Book recommendation: The Emperor of Scent by Chandler Burr. AIFTT4 0915 ATM + Lab ON HANDS AND KNEES WITH ATTENTION TO THE OTHER SIDE Lab Duo: Set partner up kneeling over the table. Map bone structures (pelvis, spine & trochanter). Find out m/m pelvis F-B, L-R. Take 10 minutes, then change roles. ATM On back w/legs standing: begin to lift pelvis. At comfortable height of pelvis (when low back begins to arch) move pelvis L + R. (test m/m) On hands, knees, & feet: round and arch back. Note habits and distribution of the m/m w/o changing it. Continue m/m and:

- imagine having eyes on sit bones, looking U/D. - think of opening/closing front of hip joints. - move pubic bone F/B or U/D, depending on how you think of it. Continue m/m; note how back lengthens when rounding and front lengthens when arching. Note the opposite when back/front shortens. Pay attention to both one side shortening and the other side lengthening. On hands, knees, & feet: shorten one side of ribs, then the other in a side bending m/m. Pelvis stays over the knees. Pay attention to lengthening one side and the other. Pay attention to both sides at the same time. On knees, feet, elbows/forearms: side bend yourself. Repeat w/L arm alongside on floor, L shoulder on floor, and face to R. How is side bending in asymmetrical position? Change over and repeat on other side. Then come back to side bending leaning on both elbows/forearms and on both hands. On knees, feet, elbows/forearms: round and arch in symmetrical position. Repeat m/m w/L arm alongside and face turned to R and in opposite way. In symmetrical position, compare what rounding/arching and side bending is like. Repeat, leaning on both hands. On hands, knees, & feet: move torso slowly, making a circle; you are arching – to side – rounding – to other side. Change direction. Repeat on elbows/forearms, then w/L arm alongside and face to R. Note if it is still a circle. Repeat in opposite configuration. Then come back to making the circles while leaning on both forearms, then on both hands. On hands, knees, & feet: come back to rounding/arching and side bending. On back, test m/m. Walk around. Lab Same duo: follow same steps as before ATM to find out how it is now. Coffee AIFTT4 0916 Demo Differentiating shoulder and ribs while kneeling over the table Demo w/Yael kneeling over the table. - Review: set up, mapping, test m/ms (moving pelvis towards arching and R/L). Alan quoted Larry: “An FI is a choreography of questions”. Test m/ms shoulder: - M/m shoulder: go to shoulder on the side Yael is facing, place hands underneath, and find out about m/m shoulder. - Side bending: one hand underneath shoulder and other hand at the ribs below the shoulder to help side bending; move both hands together. - Side bending: at same side (side Yael is facing), at the spine, help person side bend more proximally. - Go back to test m/ms of pelvis/spine. - Turn head to other side and repeat the above steps. - Go back to test m/ms of pelvis/spine. - On first side, repeat same steps, but this time w/elbow halfway up. Practitioner uses fist underneath (in front of) shoulder, so shoulder is lifted. - Repeat w/hand/arm in push up position: practitioner has one hand at student's shoulder, the other hand at the elbow. - Go back to test m/ms of pelvis/spine. - Turn head to other side (while Alan was moving Yael's pelvis side to side). Repeat steps on other side.

- Go back to test m/ms of pelvis/spine. When getting up, ask the person to put hands as for pushing up and, keeping pelvis against the table, lift head first. This way, there is reduced chance for habits; no inclination for rounding and rather more length in front. Lunch AIFTT4 0917 Demo + Lab Review and practicing differentiating shoulder and ribs while kneeling over the table Demo w/Dina Review of demo before lunch (w/Yael). Duo: follow steps of the demo. Tea Change roles.

Thursday 18-11-2015 AIFTT4 0918 Discussion Q and A about FI practice differentiating shoulder and ribs while kneeling over the table Observation Yael: during FI practice, upper body got tighter, lower body got more mobile. Question Annemieke: When we talk about the pelvis being free, it is actually a complicated thing, including free hips, support, etc. AIFTT4 0919 ATM SITTING; DROPPING ONE BUTTOCK AND PUSHING THROUGH FEET Reference m/m: Sit and note how ready you are to get up. Alan talked about ideal posture: to move w/equal ease in any direction. Can you feel your sit bones? Compare L + R. When you shift, how does it change? Sit on corner of a table so that R buttock is on the table and L buttock is off. Slowly begin to lower L buttock. (test m/m) How far past the pelvis do you feel this m/m? Turn to L and stay there; look U and return to horizon. Note if L side is lengthening, if L side pelvis is lowering. In same position, look D, then U/D. Turn to R and look U/D. Turn to L and repeat. Place L hand on top of head and bend to L. Place L hand behind head, w/R hand hold L wrist, and pull to R. Hands and head move together. Leave head in the middle and slide arms behind head. Then slide arms R and move head L and vice versa; head and arms move opposite. Place L hand over head on R temple and make a circle w/L elbow. Change direction. Test m/m. Repeat m/ms w/L buttock on the table and R buttock off. Change over again, R buttock on the table and L buttock off: lift/lower L buttock. Continue and push off w/L foot. Repeat w/L foot placed F, repeat in first place again, repeat w/L foot placed B. Repeat m/m w/L foot placed in middle, then more to L/R. Note if there is a difference in balance. Repeat on other side. Go back to sitting on both buttocks and shifting weight L + R. Sit F, leaning elbows on knees, and lift/lower pelvis. Lift pelvis and lower it to R/L. Repeat more quickly.

(Source: Moshe + Alan) Coffee AIFTT4 0920 Discussion The idea or red thread of the FI - Kneeling over the table Q & A – About how the FI is functional in terms of activity and/or person's pattern. AIFTT4 0921 Demo + Lab Kneeling over the table and lifting the leg Demo w/Nathalie. Observe Nathalie in standing and sitting. Notice the work she does, arching in low back. Kneeling over the table, observe her and map out bone structures. Find out m/m pelvis: arching/rounding and side to side. Find out about rotation m/m of the pelvis by lifting one side by holding the front of pelvis, and pressing D the other side of pelvis towards table. Lift the side the person is facing. Pick up foot (on face side) and move it L + R. Alan placed other hand on Nathalie's trochanter to help her notice m/m in hip joint. Compare to other side. Review differentiation shoulder and ribs. When lifting shoulder and side bending ribs, weight is shifted towards opposite leg. Addition: Lifting the leg towards the table. Nathalie was facing R. Practitioner sits on heels, next to face side (R) leg. He then picks up student's R leg towards placing the R knee on the table, keeping Nathalie's weight on L leg, and rests her R knee on practitioner’s knees. Practitioner asks student to place R arm standing and, as practitioner brings knee towards table, to move nose under the gap towards R knee. Then practitioner lifts leg towards table w/student's arm rested. Repeat on L side. In between, test m/ms: pelvis side to side, etc. Lunch AIFTT4 0922 Demo + Lab Review and practice kneeling over the table and lifting the leg Demo w/Annemieke kneeling over the table w/face to L. Review lifting the leg: practitioner sits on the floor at L side; from outside, practitioner brings R hand in front of Annemieke's L ankle and gets hold of her L leg. Practitioner uses R shoulder to push Annemieke's knee into practitioner's L hand while weight stays on her R leg. Then, practitioner places L leg onto practitioner's knees. From there, you can work together: practitioner lifting L leg and student moving head through gap. Comments before practicing: You don't always get to last part w/the legs. The order of the FI structure is not fixed. Duo: work w/same partner as yesterday, following steps of demo. Tea AIFTT4 0923

ATM TOWARDS AN UPRIGHT POSITION PART 1 Taught by Caro. Reference m/m: walk around and notice pelvis and length of stride. On R side w/knees bent, one on top of the other: move both legs B. The angle of the knees stays the same. (Test m/m) Note what you feel in pelvis and in spine. Add the head and shoulders going B; the whole spine/body is moving. Notice where there is more/less m/m; how do you extend? When coming B, continue m/m and bring head and knees closer together, bending yourself. Repeat on L side. On back w/legs standing: lift pelvis. Then lift pelvis a little and drop it to the floor. Repeat, lifting pelvis w/R knee above L while standing on L leg. Lift and drop: bang the floor. Repeat more quickly. Repeat w/L knee above R, standing on R leg. Repeat, lifting and banging pelvis w/R foot placed on L knee and vice versa. On back w/legs standing: explore lifting pelvis w/feet placed wide/narrow/on heels. On R side: test m/m. Get up and walk around; notice your stride. (Source: Chava Shelhav) Friday 20-11-2015 AIFTT4 0924 Talk Strengths and weaknesses of the Feldenkrais Method Question of Martina: “What is the weakness of the method?” In response to Martina's question, Alan talks about some aspects of the method that could be seen as shortcomings. Awareness is irreversible and it has positive and negative sides to it. The method can be solitary, although e.g. Larry and Alan try to stimulate community. There can be a lack of humility if we think we are aware and/or beyond human ineptness (e.g. in community). AIFTT4 0925 Talk + Lab Interview and FI structure kneeling over the table Interview: 3 Questions you may want to ask: 1. What do you do? (How do you spend your day?) 2. Is there any pain I should know about? 3. What would you like to be better at? Note: moving towards something you like has a different quality (shift!) than trying to get away from pain. Duo, w/new partner: - First, short interview (asking above 3 Qs). - Practice this week's FI structure: kneeling over the table. Coffee Change roles AIFTT4 0926 Discussion

Questions and comments after practicing this week's FI kneeling over the table Comments included: Feeling unstable after FI, difficulty w/self-use, difficulty to describe differences in self and in partner. Alan talked about stability and mobility and about how it is not easy to bring in line what we see and feel. AIFTT4 0927 ATM TOWARDS AN UPRIGHT POSITION PART 2 Taught by Caro. On R side w/knees bent one on top of the other: revisit m/m of taking both legs B. Make a small m/m, listen to how many parts of you participate. Let head move so as to extend the back more easily. Repeat on L side; notice differences. (Test m/m) On R side: move both legs B a comfortable amount and keep the legs there. Move L arm above your head and, from there, move it F/B. Slowly increase the m/m to a circle parallel to the floor, sensing how to move in spine, chest, shoulder girdle, and head. The knees stay a little B, L knee does not lift. Repeat on L side, growing a circle w/R arm. On back w/knees bent: place R hand like in a bridge and place L hand on R elbow; move R elbow R/L, then U/D, and then draw a circle through all 4 points. Repeat w/L hand in bridge. Also in opposite direction. W/both arms in bridging position: move elbows closer together and then apart. Note m/m in shoulder blades, clavicles & sternum. On R side: test m/m. Interlace fingers behind the head so the head is in between arms. Move head and arms and legs a little bit F/B, keeping hands soft. Stay w/arms and legs B and move only the head F. Note how chin moves F and note m/m in upper ribs and vertebrae. Then move arms, head, and legs F/B again. Test m/m. Repeat on L side. (Source: Chava Shelhav)

LOG AIFTT IV

Segment 10

16 – 27 November 2015

Week 2 – Alan Questel

23 – 27 November 2015

Monday 23 November 2015 AIFTT4 0928 Talk + Discussion Information that will make a difference in my lessons What information, readings, etc. will make a difference in the lessons you'll give and in the interaction w/student(s). For Alan, 2 things made a real difference: Ericksonian therapy (Milton Erickson) and Non-violent communication. Looking at biological necessity helps to find answers, e.g. looking at survival, food, danger. e. g. Where am I? Am I inside or outside the room when my head is in the room, or my pelvis, or my feet? When you think of being on a cliff, it makes sense that you are on the cliff when your PELVIS is on it – not when your head or your feet are on it. Important is: how do you think for yourself? AIFTT4 0929 ATM

WALKING WITH YOUR BACK ATM On back: answer the question “What is walking?” How would you describe it from feeling? Answer the same question in standing. Scan on back. Take off socks. On back: place Achilles tendon of L foot in between R 1st + 2 nd toe and push it into R foot. Notice where you feel that you are working. (test m/m) Change over legs and notice differences. L heel on R foot: press heel B and release. Notice m/m or work in torso. Do you tense belly? Tighten belly a little on purpose when pressing heel B. Press heel B and move belly F. Note what happens in neck and chest. On L side: place R heel between 1st + 2nd toe of L foot and press heel B into L foot. Notice what happens. As there is no constraint of the floor, the L foot will go B. The angle of the knees doesn't change, so the legs will be pushed B behind you. Note m/m in the rest of you. Repeat on R side. Test m/m. Note if leg gets longer, if belly comes F. On back w/knees bent: lift pelvis slowly, listening how pelvis is tucked at first and then, at certain angle, the low back begins to arch. Repeat m/m w/heels very close to buttocks and direct the knees towards the floor in F of the feet. Each time, lift pelvis a little higher; note how your front and the back of the neck get longer. Return to just lifting the pelvis and compare m/m. Test m/m. Place L heel between 1st + 2nd toe of R foot and, as you press heel B, roll a little to R as if L hip wants to look R. Repeat m/m, not turning, but allowing pubic bone to move D and F. Repeat on other side. Repeat, lengthening the leg that is pressing and opening the front of the hip joint of this leg. Test m/m. Compare to beginning. On back: how do you feel/think of walking? Same in standing. Start walking w/focus on opening the front of the hip joint. (Source: Alan) AIFTT4 0930 Lab Walking with your back - translate from ATM to FI In groups of 6, discuss how you could translate this ATM into FI. Look at what was happening and how you can recreate this in FI w/o having to use the same m/ms as in ATM. Coffee AIFTT4 0931 Talk + Demo Skeletal Power in side-lying 1 This week is based on Alan's advanced training, called “Skeletal Power”. Alan gathered the material from working w/a man, a lumbering mover who didn't know his body very well. The question is: do we walk w/legs or back? Book recommendation on this subject is “The spinal engine.” Interesting film: watch a person w/o legs and arms walk using the back (You tube). One of the main themes of the FI is co-contraction; muscles in both front and back are contracting. The tension in the muscles in the front causes the muscles in the back to be overactive. Part of the FI structure is interactive. Demo w/Deniz Deniz lying on the R side w/something between the legs.

Alan found out how her pelvis/L hip moved F/B and how L shoulder moved F/B. During following 20 minutes in the FI structure, you can do what you have learned previously in side lying, asking the questions: 1. How can I help quiet down the person's habits? 2. How much distribution can there be from pelvis to arm pit and from shoulder to waist? Alan demonstrated various techniques the trainees called out. Working w/Deniz, he was mainly listening, not trying to make something happen. He posed the question: When is it enough? When the person moves a little versus not at all, this can already be a 100% or 200% improvement. Then: 1. Help w/co-contraction by supporting front and back: one hand in front at ribs and bottom of sternum, the other hand at same area in the back. When slowly letting go, this can be a relief. 2. Gently move L side pelvis B w/L hand while fixing the spine w/R hand. Each time, you come back to moving pelvis and shoulder F/B. After 20 minutes, next part of the FI: Sitting in front of person, Alan lifted L foot (another test m/m). 1. Alan supported Deniz's L knee (on inside) w/his L hand and holds her L foot w/R hand as stir up. He asked Deniz to slowly push D the L foot into his R hand. Then he asked: What do you notice? (in leg, in torso, in belly?) He asked: If you would push harder, what would happen? e.g. would torso get rounder, immobilized, more arched? How strong does push feel? Asking the person to describe what they notice gives an idea of how person maps self. First focus on m/m pelvis and torso, then bring in pushing of the foot again. Play back and forth, pushing foot D w and w/o contracting front, trying to find connection. 2. Alan repeated similar process, pushing L hand U. Go very slowly; going quickly, we tend to go back to old habits. 3. At sitting bone: w/Alan's hand on L sit bone, he asked Deniz to push hand away w/sit bone. He repeated this at B of sit bone. Then he went back to 2: pushing L hand. He asked Deniz to imagine she was still pushing L sit bone B as she pushed L hand U, getting long at front. Lunch AIFTT4 0932 Demo + Lab Skeletal Power in side-lying 2 Order of the FI: often, we start w/leg pushing D; it is easier for students to recognize this pattern than pushing w/arm. Demo w/Ann-Kristin. First 20 minutes, work w/partner, staying around torso. Then go to leg: – Move foot w/other hand on trochanter; find out rotation. – Hold leg and ask student to push, etc., as in Demo w/Deniz (before lunch today). Duo: practice, following the steps of the demo.

Tuesday 17 November 2015

AIFTT4 0933 ATM TOWARDS AN UPRIGHT POSITION 3 Taught by Caro. On R/L side w/legs bent together: revisit m/m of taking legs B and including the rest of yourself. On R side w/both knees B: w/R arm at shoulder height, slowly elongate straight L arm diagonally F and U along the floor. Note m/m scapula and ribs and note if head turns and/or goes B. Place L arm in this diagonal and move L leg B. Note if/where L arm moves and if there is m/m along the spine. Lengthen L arm F and L leg B at the same time. Keep hand soft and notice m/m head, sternum, and chest. Repeat these variations on L side. On belly w/both arms U diagonally and head facing R: elongate and lift R arm. Repeat w/head turned L, lifting L arm. Notice difference. W/head turned in easiest direction, elongate and lift L/R leg. When lifted, flex/extend ankle to remind joint to stay free. Then lift both legs; note how weight shifts towards chest. Imaging elongating both arms, both legs and head at the same time. When m/m is clear in imagination, slowly begin to do it. Don't tighten belly, spine stays long. On R side: bring both knees B and leave them there, lift L leg towards ceiling. Bring arm above the head and lift L arm and leg at same time. W/arm and leg lifted, begin to expand abdomen F and begin to move towards lying on the belly and return. Come back w/legs and arm B, head is B as well. Repeat on other side: move (roll) from L side to belly and back. On back: bend legs and lift head w/interlaced hands and breathe. Slowly lower head and rest. (Source: Chava Shelhav) Coffee AIFTT4 0934 Demo + Lab Skeletal Power in supine 1 Why we use rollers: it reduces the friction of the table and allows for position that is closer to standing. Demo w/Inga: First 20 minutes, work w/person to quiet system down. E.g. - Lifting R + L shoulders, same together w/ribs. - Rolling the head. - Lifting the head. (pay attention to face being parallel to ceiling and, when head goes D, during last part sense at occiput (by lengthening a little) how far D m/m is happening). - Find out rotation R + L leg. L leg was easier to rotate. Alan turned L leg inward and kept it there while supporting tension in iliotibial band. - Revisit lifting shoulders and head. Comment from Alan about length: in sitting, the pelvis needs to be over the legs a certain way so lower back arches and neck lengthens. After the 20 minutes: Practitioner sits at head side, places hands at most rounded part of thoracic spine (shwoop dee whoop one hand at the time) so the hands are at either side of spine. Ask student: gently push into my fingers. Notice what person does and ask what they notice. Starting w/the place you observe to be moving, ask person to do m/m from the top (shoulders F) or from the bottom (legs B). Person learns to contract front muscles and to lengthen (which is theme of the lesson).

- Lift head again. Look for feeling of lengthening from occiput as you put head back down; note if m/m reaches D further. - Pick up leg (support knee if knee hyperextends) and ask person to push into hands (behind ankle). Ask: what do you notice? (in leg, in torso?) Differentiate strength and amount of work by asking: how strong are you? - Bring leg D towards the table (start w/not standing leg; less habits around the way of connecting). Guided by Alan, D in an arch. By student, resisted by Alan's hand, or sliding along Alan's front. - Go through this process of pushing into hands/towards the table w/other leg. - Go back to lifting middle of upper back and lifting the head. Compare to beginning. Duo: practice, following the steps of the demo. Lunch Change roles; 2nd half of Lab. Tea AIFTT4 0935 Demo + Lab Giving ATM instructions that work in 3 orientations As in part 1 of this exercise, make group of 6; 3 giving instructions and observing, 3 respectively side-lying, sitting, and kneeling over the table. 1. Give instruction. Then give this instruction: 2. Inverting proximal and distal. 3. From opposite side. e. g. 1. Bring chin towards chest. 2. Bring chest towards chin (proximal-distal reversal). 3. Increase distance between the base of the skull and C7 (from opposite side).

Wednesday 18-11-2015 AIFTT4 0936 Discussion Debrief - giving ATM instructions that work in 3 orientations One has to know where the m/m takes place to find another way to instruct. Question from Martina: I am confused about getting longer in front w/o necessarily arching. Alan demonstrates w/Martina. Contracting the belly when pushing F is a mistaken notion of power. AIFTT4 0937 ATM STEPPING UP AND DOWN Situation: folded Feldenkrais tables are placed flat on side. Trainees divided up: max 4 people gather at one table, w/L-footed people together and R-footed people together. ATM Test m/m: face the table and step up habitually. How do you come up on the table? How is it w/other leg? Step up w/habitual leg. Note where your eyes go as you step up. Repeat, looking D at feet.

Stand on table facing outwards and step off. Note which leg; is it same as when stepping up? Repeat w/other foot. Repeat w/each foot, while looking D. Stand in front of table, place habitual forefoot on the table, and step up. Many variations at/on the table followed, including: - Stepping U/D w/foot half on/off w/habitual and w/non habitual foot. - Standing and walking on edge of table on inside/outside of foot. - Stepping U/D holding belly. - Get U on table, pulling self U while tightening quadriceps versus stepping U while pushing through both feet. - Step D from table while lengthening front leg, opening the hip. - Step U w/head D and eyes U. Repeat w/head D and eyes U. Test m/m. We walked to nearby Metro Station and on steps explored following variations: - Going U/D holding belly. - Going U by pulling U w/top leg, then pushing off w/bottom leg (like skating). - Going D while lengthening front, opening the hip of the leg stepping D. - Going U w/partner supporting underneath one sit bone. This made going U a lot lighter. - Going D while lengthening front, going quickly (holding on to bannister). (Source: Alan) Coffee AIFTT4 0938 Demo + Lab Skeletal Power in side-lying 3 Review of Monday's FI lesson. Demo w/Louise. First work for approximately 20 minutes w/techniques you already know to quiet down the system and find out m/m pelvis to arm pit and shoulder to waist. Then explore: - Connection leg to head, pushing through the foot. - Connection arm to pelvis, pushing through the hand. - Connection sit bone upwards, finding the back of the sit bone. In this lesson, you provide an experience through m/m, which will help the person in thinking, feeling, and acting. It can be helpful for someone who is depressed; depression has to do w/lack of choice. When deciding is difficult, there is action of yes/no at same time: co-contracting. Duo: work w/new partner for 45 minutes, practice steps of the demo (same FI structure as Monday). Lunch Change roles; 2nd part of Lab. Tea AIFTT4 0939 Demo + Lab Folding over the hip joints in sitting After working w/one side, person may feel asymmetrical. You can do something in sitting: Bring person up to sitting. It is important to sit F, towards the edge of the table. In sitting position, leaning F w/elbows on knees and feet on the floor: - Ask person to round and arch themselves. Discuss/point out where m/m happens. - Ask person to do the m/m in another place; practitioner puts fingers in front of hips and asks

person to fold F over fingers (at same time push pelvis to tilt F). Person moves F from hip joints (as if falling F) while still leaning on the elbows. Duo: practice above steps w/same partner.

Thursday 18-11-2015

AIFTT4 0940 Talk + Discussion Topics: evidence based - belly muscles - thinking for yourself Question Martina: many studies show evidence about belly muscles and core stability that seem to contradict what we learn about letting go of the belly this segment. Alan talked about looking at what is happening in a person and what would be useful for them. AIFTT4 0941 Lab + Discussion About Boundaries In groups of 6, talk about 'boundaries', where and what. Each group shared what was discussed about boundaries in general. This included: - Countries/cities/states, gardens, doors/rooms (noise), work/desk. - Relationships (my/their/our space), beliefs/self image/seeing the world. - Physical/emotional. - Skeleton. Clear boundaries are important and people respond to this. As practitioner, some of the boundaries we deal with: - The nature of jokes (at expense of someone; when boundary is crossed, you need to apologize, which is a sign of acknowledgement). - Time (e. g. crossing boundaries letting someone wait). - Money (e. g. cancellation policy). - Relationships (our work is intimate; people may respond by wanting to be friends or wanting a sexual relationship). Coffee AIFTT4 0942 ATM EXTENDING THE ARMS WITH STANDING THE FOOT ON THE LOWER LEG Taught by Caro. On back w/legs long: lift arms to ceiling and interlace fingers. Like this, turn the hands over and bring them close to/on the floor above your head. Bend the elbows a little and then gently straighten the arms along the floor. (test m/m) Repeat w/non-habitual interlacing. On back: turn pelvis a little to R and bend R leg on the floor, resting on its outside; stand L foot on the R lower leg below the knee and turn pelvis to R, moving in L hip joint. Interlace hands, turn palms out, and place arms over head; combine stepping of L foot on R lower leg w/the m/m of gently straightening arms U along the floor. L knee points to ceiling. Change over the legs and repeat m/ms on other side. On back w/legs long: push interlaced hands U along the floor as before and at same time pull in stomach and fill the chest and also push heels on the floor. Repeat w/pelvis turned R and L foot

standing on R lower leg and vice versa. On back w/legs long: extend arms to side, in one line w/shoulders and palms towards ceiling, and move/slide both arms, shoulder girdles, and head to R and L. Reduce friction. Repeat m/m; w/pelvis turned R and L foot standing on R lower leg, step w/L foot and slide to L, then R. Slide to R and stay there: lift R arm towards ceiling, lifting/lowering scapula. Repeat, faster. Then step on the lower leg w/every m/m of lifting. Repeat on other side. On back, L foot standing on R lower leg: lift both arms to ceiling, lift both shoulders from the floor, and pull in the stomach. Continue and, as you lift arms, push L foot D on R lower leg. Note m/m hip joint. Repeat on other side. Repeat and, as you push foot D, eyes and head move R: in opposite direction of pelvis. On back, L foot standing on R lower leg: hug yourself and, w/every push of L foot, look w/head, arms, and shoulders to the L; as you push, everything turns to L. Continue m/m; shoulders turn L while eyes and head go to R. Repeat w/arms changed over. Repeat, adding drawing in the stomach. Repeat these variations on other side. On back w/legs long: push interlaced hands, w/palms out, U along the floor and pull in stomach. Continue and, w/each m/m, lift the head. Bend knees a bit and push the floor w/the heels. Repeat w/hands interlaced non-habitually and w/head and shoulders turned R. Draw in stomach as you push. R arm will be closer to/more on the floor. Repeat while turned to L. Test m/m. (Source: AY {468}) Lunch AIFTT4 0943 Demo Skeletal Power in supine 2 Demo w/Henk. First, review of FI structure of Tuesday (24-11-15) based on ATM “Walking w/your back”. Add: walking, pushing through the back leg, and opening the front leg/hip. AIFTT4 0944 Lab Skeletal Power in Supine – 2nd approximation Duo: work w/yesterday's partner (when you were practicing skeletal power in side lying), following steps of 'Skeletal Power in Supine 1'. Addition: after working w/iliotibial band, move leg in relation to pelvis (hip joint moves), then hold leg and move pelvis in relation to leg (proximal – distal reversal). Then move leg and pelvis together so the m/m will happen in opposite hip and in spine. Tea Change roles.

Friday 20-11-2015

AIFTT4 0945 Lab + Discussion Interview questions Brainstorm, talk, and discussion on what questions are useful to ask when interviewing a new client. Start w/general questions, e.g. “What brings you here?” and “Tell me about yourself”.

After general questions, you can direct more. Some of the interview questions from brainstorm of the group: - Why did you come? - What do you do? - What would you like to do better? - What do you know about the F. M.? - What else have you done? (What helped or not?) - Any injuries, surgeries, pain? (incl. specification when, doing what, etc.) - etc. Lab Trio of student, practitioner, and coach: Practitioner interviews student, coach observes/helps. While you listen to student, observe their m/m, posture, etc. Take turns playing the 3 roles in the interview. AIFTT4 0946 ATM FOLDING AND UNFOLDING IN SIDE LYING Scan on back. On (your most comfortable) side: begin m/m of folding in torso. (test m/m) Note where you initiate the m/m. Then do small m/m of unfolding and notice initiation. Alternate between folding and unfolding. Bring shoulder and hip on the floor a little closer and F, so you are folding (small m/m). Repeat w/other hip and shoulder. Bring attention to back of shoulder and hip on the floor and increase the distance: lengthen the back, so you are folding. Repeat w/other hip and shoulder. Move back of hip and shoulder on ceiling side towards each other: shorten back, lengthen front. Repeat w/hip and shoulder on the floor. Move front of hip and shoulder away from each other, first on floor side, then on ceiling side. Move front of ceiling shoulder and floor hip towards each other and apart (diagonal). Repeat w/opposite diagonal. Move back of shoulder and hip closer together and apart in one diagonal, then in the other. Move front of both shoulders and both hips closer together, then apart, then alternate. Repeat, initiating from back of both shoulders and both hips. Test m/m. Scan on back. (Source: Alan)

Coffee AIFTT4 0947 Demo + Lab FI - Folding more and more Demo w/Mai. New FI in side lying, used for folding and if someone is really flexed, stressed/tired, and/or too vulnerable. Have person lie close to edge of the table. Hold person w/touch that says “it's okay”, being w/person w/even more patience and listening than usually. Take it slow and take the time, giving sense of support. - Hands on shoulder and hip, listen to beginning of F/B m/m. - At spine, lift (each) vertebra(e); listen to the beginning of the m/m.

You can do this as well in F direction, towards extension. - Give small push from pelvis towards head. Repeat, thinking of front of spine. Fold the person a little more by bringing the legs U more. Repeat same steps. This is a quieting experience for the nervous system: taking over some of the work or like holding a baby in your arms. Fold a little more by sliding arm and hand D. Repeat same steps. In more folded position, some m/m will be less. When pushing through, the force goes through following a different line. Fold from legs, then top, then legs, etc., as long as the folding is comfortable. Next, practitioner places one hand on the sacrum (fingers pointing D) and other hand on the neck (fingers on base of the skull, palm on C7) and listens for the length between hands. The practitioner then puts person's ceiling-side arm around leg(s) and makes a small circle w/arm and legs together (folded). To bring person out of folded position: bring legs D a little, head and arms U, legs further D, head and arms U, etc. When approximately in side lying position of the beginning, repeat a few of the test m/ms and compare. Duo: w/new partner, follow steps of the demo. Change roles. End of segment 10 week 2