I am- atleast once ! It’s still hard to get through the whole thing. It seems like my it bands (I think) like to spasm of that seems logical ? I haven’t been able to do the back extension routine as much due to the pain but I feel like I need it
I did it every day for two weeks, and am now doing every other day. Has made a huge difference in my posture and support. Please do other videos with this style of exercise. I have never done exercises with such a huge obvious effect before.
I remenbered you saying on another class, how important to work the glúteos on a daily basis, that stayed with me, now that I feel physically and health wise ready to elevate my awereness from movement to exercise, this lesson is part of my daily workout routine. I feel so supported while exercising and noticed that my walking posture has changed too, for the better of course. You played a massive part on my recovery. Thank you so much. P.s. my left buttock is not as responsive as the right... need more left repetitions....the work of an artist is never done....🙃
Alfons, I am grateful for your teachings! This made such a big improvement in my walking today, I am going to do it every morning before my walks thank you so very much.
I love your videos that incorporate body weight training with feldenkrais because we need to be mindful about exercise too. I hope you put all your "training" with feldenkrais videos in one playlist because they are so beneficial and unique. God bless!
As someone with a spinal fusion from sacrum to shoulder blades, I can’t say enough good about this lesson. I have been doing it every day. So much better than any exercise I’ve been given. I am standing and walking upright again…more confidence, more energy, more in control. Thank you!
Gratulations! So glad you found this and are treating yourself well! I think you could try parts of my latest workout (UP8), too. It has many similar and connected elements. Wish you all the best! Alfons
Alfons, thank you, thank you so much for this great lesson. Originaly, I am Russian and have lived in NewZealand for 19 years. I have osteoarthritis of my right hip and it's dramaticly limited my movements. I started leaning on one side when I walk, I feel my right side of my buttocks has slightly dropped as my gluteal- muscles has got so weak on the right side so that when I lie face down and try to lift up my legs one by one - my body does not know how to that on the right side and after doing this movements with you I could have done it. It makes me even cry......(in a good way)....I will see and do more of your videos....as my sacrum and tale bone has become so stiff and painful so that I can not sit straight......Thank you very much
Over the years, several physical therapists recommended gluteal bridges for me. They were difficult and boring, and I never noticed much improvement. In contrast, this lesson was helpful and interesting! It's also clear to me now why a nerve in my left foot became irritated when I did aikido (which involved shifting the weight from side to side) - that foot wasn't getting enough support from my glutes, so the arch collapsed. It was surprising to notice how much difference there was when doing each buttock separately near the beginning of the lesson - one buttock was mostly activated near the top of the buttock, while the other one was mostly near the bottom of the buttock. At the end of the lesson, they were equally activated. Thank you so much for the *specificity* of this lesson - by breaking it down to so many different aspects of function, my body was able to learn something very important!
Nice! Thank you for sharing your experience and insights! ☺️✨ Btw, you might want to follow this up with my previous video „Connecting the legs and arms diagonally” (or “Back extension basics” for the longer version with explanations). I think these lessons match beautifully to this one :)
@@ImprovingAbility thanks for the recommendation. I will def do those lessons. Aaaaaaand, I just tried doing gluteal bridges with leg raises. Omg!!! What a difference! I had stability for the first time. They were challenging because it's clear I don't have the strength I'd like to have, but now I'm excited to develop that strength! I'm 51 years old. Never believe anyone who says it's all downhill after 50 (or even 40! jeesh!). We can learn and develop and get better and better at any age!
I just tried this whole lesson again. Throughout, I felt so much more engagement of my muscles! Then I tried gluteal bridges with leg raises, and right off the bat was able to easily do a set of 10 while alternating sides. It really was about activation and organization, *not* building up strength. Wow!
Thank you for another awesome video. After each one I do, I feel like “that’s just what I needed”! This one is extra helpful right now with all the sitting at the computer.
Thank you! I can feel the difference from the exercise - moving from sitting to standing! This feels like another creative addition. Love the advanced work. Extraordinary and powerful relationship with the abdominals!
Thank you for this great lesson , I've been doing it every day for the past 10 days and already feel an improvement in my balance and strength. Do you have a similar one to strengthen the shoulders?
That’s great to hear! I would recommend to check out my video “Hopping seniors” and add hopping to your daily routine. For the shoulders, it’s a complex topic with many angles and I don’t know your specifics … in general I would recommend my series “Tight neck? Here’s help!”
Hi, My physio is on UK Paralympic team, and you did a better great job on switching on my glutes. This workout is also superfun. thank you very much. ;-)
Hie again Alfons. It’s me again. When I’m in the “butterfly” position at 6.37m then we contract alternate gluteus isometrically. After a while both legs will tend to fall sideways lower than previously. “It’s a great n gentle adductor stretch lying supine. Thanks Alfons.
Thank you very much! Amazing experience! Never realised I automatically squeeze the right psoas along with the right buttock before. Not an issue on the left side though. Sitting is sooooo much more tolerable after doing this!!
Gracias por compartir toda tu sabiduría Alfons! Thanks for your vídeos! Cariños desde Argentina (me gustan tanto, que hago el esfuerzo de aprender de tu mano tanto de ATM como de inglés)
I have to say, this is wondeful for a person who sits minimum 8 hours on a computer working all day. I started doing it just 2 times per week for 3 weeks and now will increase it to 3 times per week for 3 weeks. My hips and back pain has reduced allot!! My butt has been sleeping. This really wakes up your butt!!
Just did this, great video!! Felt good!! Had a bit of radiating pain (sciatica) back of legs with the seated both arms out straight both legs out straight move. Any tips on how to fix this?
How is everyone getting on with the Glutes once a day for a fortnight challenge? I've just started. I'm on Day 3. Notice great difference to standing up from a chair - I just pop up no effort at all, and a little when walking but most of all it lifts my mood so much. Am curious why. One buttock doesn't appear to be contracting as much as the other. Do you think I should do extra squeezes on this side?
I'm curious to hear how your un-equal buttocks are behaving after a fortnight of daily training. I myself I'm now doing 2 weeks of this buttocks video on odd days, and the workout by the lake on even days. Sticking to a regimen makes a huge difference for me too!
@@ImprovingAbility Hi Alfons, well a bit disappointing. I can feel squeeze both buttocks more strongly after practising ever day and feel both buttocks more clearly but they are both so very different. The left one is less clear and clenches less especially the bottom part. I hardly feel it at all doing the exercise with the arms out or on my knees and the arch hardly rises on the left side. I had a hip replacement that didn't go too well in the right one so I would have thought that one would be the weaker one but in fact it's much easier to clench and feel. I shall continue because I do feel doing the squeezes helps me feel stronger when I go walking. Thanks for asking. Yes I agree routine helps but there's so much I want to put into the routine!
Thank you so much for this video. I feel so much more supported at the end- and am standing straighter and feel taller. How often can one do this? Is every day too much?
I think we should do an “every day for two weeks” challenge, I also find this video/sequence super beneficial for myself... I wonder about what improvements would come over the course of two weeks...
Feldenkrais with Alfons every day for two weeks it is. I feel a substantial imbalance and am eager to see if it will change very much over those two weeks.
I noticed that I didn’t activate in the same order the gluteal muscles either sides. I asked myself if It could be reordered with connection to slight side bend laying down. During the lunging part of the lesson in order to have the same squeeze pattern both sides, I had to turn to the left when I had my right knee down. While standing up I had trembling legs and noticed less connection with arching the right foot. When I leaned most of my weight on my left foot , squeezing the buttocks I lessened my contraction of the abdomen and got a sound starting from movement in synch with breathing in the left side of the stomach .Both these results have happened to me before when doing exercices relating to grounding (?) seems interesting but I’m wondering if they aren’t due to me getting bit carried away?
Nice report, thanks Anto! Try again tomorrow, maybe go through the lesson twice a week (or something like this) and see how it develops over the next few months
Thanks. Yes. I'm learning wheel throwing pottery. After doing an online gaga people dance class I really understood I can use a slight side bend by pushing down with on shoulder and lifting up the other one while being on top of the left hip to contract my left side, the left elbow goes in leaning on upper corner of the left leg then it's the release of this pressure into a falling forward of the lower stomach and leveling the shoulder of that gives enough power and stability to center the clay. Have you tried any of these exercises?
When lying with legs straight out and squeezing, my very low back above the pelvis feels like it's arching. Should I be engaging the abs to keep it closer to the floor while squeezing the buttocks?
You could engage your abs deliberately, but I recommend to do this lesson once or twice a week, and observe how it changes/calibrates by itself. (the abs are addressed and experimented with in the kneeling part)
Hi Alfons, I having pain with my SI joints during walking. I tried to look for this particular area of body for feldenkrais movement in your channel but couldnt find one. Do you have any suggestion on which videos in your channel will be helpful for the SI joints. Thank you.
the right glute is always weaker then the left, we have the tendence to ground ourselves on the right side and not on the left side, its easier to breathe. there's always more pressuse on the right but side even when you sit. we cant fully get a left leg stance, this is what I am working on since 2 years ago to fix the compenesatory muscles in body mechanics and since even my dioptries droped :D , a left stance is when your , right leg is in front of you, left leg behind knee bent, right hand behind the body,right hand in front, nose oriented to the right
@@adriangpuiu Rather the sit bone, if I sit on both I'll feel as if the left one is much bigger, while I feel I'm on the right flat part of the right sit bone and it's hard to feel the bone on the chair. If I move my stomach so it fills more my right side, then I can manage to be also on this right sit bone I've discovered that as I'm learning to wheel throw pottery
@@user-ec2mn8wc7f I do same , I always find the left one, and then the right sit bone easier when pushing the right knee towards the left knee and wiggle a bit. the left one its not bigger, its just forward compared with the right one mechanically speaking
Hello Alfons!! First off, thank you for this channel it is such a big source of interesting content. I have a question and it has nothing to do with this exercise specifically but it's more like a general thing. I'm a vitality mentor, trainer and coach and I combine the essentials I've learned from my fitness education with interesting exercises that I learn from practicing yoga, pilates and now also Feldenkrais. I am very interested in it because I work with a group of singers. I would really like to dive deeper into somatic education but it's not possible for me to do start studying fulltime, especially not during these Covid times in which attending classes is unpractical. So I'm wondering, what is your advice on how to integrate the Feldenkrais method in my work in the most responsible way? I'm curious what you think about this. Best, Lien.
Hi Lien, I started to work on my own online training program, but it might take another 6 months (June 2021?) before I have anything to show. Meanwhile I think you're already on a great path regarding Somatic Education. As you practice more and your understanding of somatic movement sequences deepen, you will have more inspiration and ideas of how to build that into your work. I don't think that this needs to be tied to a brand name or a specific brand training certification. For me "responsible" means "empathic", being able to see where your client is in her development as a mover, and providing her with meaningful suggestions.
@@ImprovingAbility Hi Alfons, thanks so much for your reply. Yes I will do what I can now and I like it that you use empathy as an important element of teaching. If you have your online program finished I would be interested in it, feel free to keep me informed! Best, Lien
I like the lessons and have to do it many more times. If is much better than the bridge for me where I do not isolate the buttocks as much. I only miss your humour. It is a bit serious.
Hey new subscriber! Where should I start? Any recommendation videos. Just heard of the Feldenkrais Method and Google lead me to this page :) From a runner with bad feet.
Hi and welcome! Please start with my series "Getting better day by day". After that I have several series to chose from, such as "Happy healthy feet" or "Hip-joints" ... or you can pick video lessons as they appeal to you... enjoy, and I wish you interesting explorations and discoveries!
Sorry to hear that. Did you already go through my beginner series Getting Better Day By Day? This might be a better place to start rather than such a sportive progression like this video! Wish you all the best!
Who else is practicing with this video once a week?
Thanks for your great work Alfons.
I am- atleast once ! It’s still hard to get through the whole thing. It seems like my it bands (I think) like to spasm of that seems logical ? I haven’t been able to do the back extension routine as much due to the pain but I feel like I need it
I did it every day for two weeks, and am now doing every other day. Has made a huge difference in my posture and support. Please do other videos with this style of exercise. I have never done exercises with such a huge obvious effect before.
I try to practice every single day...
I remenbered you saying on another class, how important to work the glúteos on a daily basis, that stayed with me, now that I feel physically and health wise ready to elevate my awereness from movement to exercise, this lesson is part of my daily workout routine. I feel so supported while exercising and noticed that my walking posture has changed too, for the better of course. You played a massive part on my recovery. Thank you so much.
P.s. my left buttock is not as responsive as the right... need more left repetitions....the work of an artist is never done....🙃
Alfons, I am grateful for your teachings! This made such a big improvement in my walking today, I am going to do it every morning before my walks thank you so very much.
I love your videos that incorporate body weight training with feldenkrais because we need to be mindful about exercise too. I hope you put all your "training" with feldenkrais videos in one playlist because they are so beneficial and unique. God bless!
As someone with a spinal fusion from sacrum to shoulder blades, I can’t say enough good about this lesson. I have been doing it every day. So much better than any exercise I’ve been given. I am standing and walking upright again…more confidence, more energy, more in control. Thank you!
Gratulations! So glad you found this and are treating yourself well! I think you could try parts of my latest workout (UP8), too. It has many similar and connected elements. Wish you all the best! Alfons
Thank you so much! I will try them! So excited! You are amazing!
Alfons, thank you, thank you so much for this great lesson. Originaly, I am Russian and have lived in NewZealand for 19 years. I have osteoarthritis of my right hip and it's dramaticly limited my movements. I started leaning on one side when I walk, I feel my right side of my buttocks has slightly dropped as my gluteal- muscles has got so weak on the right side so that when I lie face down and try to lift up my legs one by one - my body does not know how to that on the right side and after doing this movements with you I could have done it. It makes me even cry......(in a good way)....I will see and do more of your videos....as my sacrum and tale bone has become so stiff and painful so that I can not sit straight......Thank you very much
Over the years, several physical therapists recommended gluteal bridges for me. They were difficult and boring, and I never noticed much improvement. In contrast, this lesson was helpful and interesting! It's also clear to me now why a nerve in my left foot became irritated when I did aikido (which involved shifting the weight from side to side) - that foot wasn't getting enough support from my glutes, so the arch collapsed. It was surprising to notice how much difference there was when doing each buttock separately near the beginning of the lesson - one buttock was mostly activated near the top of the buttock, while the other one was mostly near the bottom of the buttock. At the end of the lesson, they were equally activated. Thank you so much for the *specificity* of this lesson - by breaking it down to so many different aspects of function, my body was able to learn something very important!
Nice! Thank you for sharing your experience and insights! ☺️✨
Btw, you might want to follow this up with my previous video „Connecting the legs and arms diagonally” (or “Back extension basics” for the longer version with explanations). I think these lessons match beautifully to this one :)
@@ImprovingAbility thanks for the recommendation. I will def do those lessons. Aaaaaaand, I just tried doing gluteal bridges with leg raises. Omg!!! What a difference! I had stability for the first time. They were challenging because it's clear I don't have the strength I'd like to have, but now I'm excited to develop that strength! I'm 51 years old. Never believe anyone who says it's all downhill after 50 (or even 40! jeesh!). We can learn and develop and get better and better at any age!
I just tried this whole lesson again. Throughout, I felt so much more engagement of my muscles! Then I tried gluteal bridges with leg raises, and right off the bat was able to easily do a set of 10 while alternating sides. It really was about activation and organization, *not* building up strength. Wow!
Thank you for another awesome video. After each one I do, I feel like “that’s just what I needed”! This one is extra helpful right now with all the sitting at the computer.
Thank you! I can feel the difference from the exercise - moving from sitting to standing! This feels like another creative addition. Love the advanced work. Extraordinary and powerful relationship with the abdominals!
Thank you so much!
Thank you for this great lesson , I've been doing it every day for the past 10 days and already feel an improvement in my balance and strength. Do you have a similar one to strengthen the shoulders?
That’s great to hear! I would recommend to check out my video “Hopping seniors” and add hopping to your daily routine. For the shoulders, it’s a complex topic with many angles and I don’t know your specifics … in general I would recommend my series “Tight neck? Here’s help!”
The difference in my awareness level and perceived strength between the beginning and the end of the lesson was remarkable. Great lesson. Thank you.
Hi, My physio is on UK Paralympic team, and you did a better great job on switching on my glutes. This workout is also superfun. thank you very much. ;-)
Hie again Alfons. It’s me again. When I’m in the “butterfly” position at 6.37m then we contract alternate gluteus isometrically. After a while both legs will tend to fall sideways lower than previously. “It’s a great n gentle adductor stretch lying supine.
Thanks Alfons.
Looking forward to doing this great lesson again tomorrow. Thank you 😊
yeah me too... I myself am practicing to my own videos, and this one seems to be on repeat 😅🤣
Thank you very much! Amazing experience! Never realised I automatically squeeze the right psoas along with the right buttock before. Not an issue on the left side though. Sitting is sooooo much more tolerable after doing this!!
this is fantastic, really helped me release tightness in my glutes. i'll do it very day at the moment. thank you:)
Gracias por compartir toda tu sabiduría Alfons! Thanks for your vídeos! Cariños desde Argentina (me gustan tanto, que hago el esfuerzo de aprender de tu mano tanto de ATM como de inglés)
This is so good. Thanks for such a great session. Susan
Thank you! This was a really difficult video to make, but I think I nailed it 😁😁😁
I have to say, this is wondeful for a person who sits minimum 8 hours on a computer working all day. I started doing it just 2 times per week for 3 weeks and now will increase it to 3 times per week for 3 weeks. My hips and back pain has reduced allot!! My butt has been sleeping. This really wakes up your butt!!
Wow. That inner heel lift made me realize that I don't have to strain my lower back while squeezing the glutes. Amazing stuff!
Just did this, great video!! Felt good!! Had a bit of radiating pain (sciatica) back of legs with the seated both arms out straight both legs out straight move. Any tips on how to fix this?
think “learning” through observation and movement experiments, coming up with strategies and ideas, “ownership of learning” rather than “fixing”
How is everyone getting on with the Glutes once a day for a fortnight challenge? I've just started. I'm on Day 3. Notice great difference to standing up from a chair - I just pop up no effort at all, and a little when walking but most of all it lifts my mood so much. Am curious why. One buttock doesn't appear to be contracting as much as the other. Do you think I should do extra squeezes on this side?
I'm curious to hear how your un-equal buttocks are behaving after a fortnight of daily training. I myself I'm now doing 2 weeks of this buttocks video on odd days, and the workout by the lake on even days. Sticking to a regimen makes a huge difference for me too!
@@ImprovingAbility Hi Alfons, well a bit disappointing. I can feel squeeze both buttocks more strongly after practising ever day and feel both buttocks more clearly but they are both so very different. The left one is less clear and clenches less especially the bottom part. I hardly feel it at all doing the exercise with the arms out or on my knees and the arch hardly rises on the left side. I had a hip replacement that didn't go too well in the right one so I would have thought that one would be the weaker one but in fact it's much easier to clench and feel. I shall continue because I do feel doing the squeezes helps me feel stronger when I go walking. Thanks for asking. Yes I agree routine helps but there's so much I want to put into the routine!
Thank you so much for this video. I feel so much more supported at the end- and am standing straighter and feel taller. How often can one do this? Is every day too much?
I think we should do an “every day for two weeks” challenge, I also find this video/sequence super beneficial for myself... I wonder about what improvements would come over the course of two weeks...
Feldenkrais with Alfons every day for two weeks it is. I feel a substantial imbalance and am eager to see if it will change very much over those two weeks.
Will join the "challenge" and do this for 2 weeks!Thanks very much for yet another EXCELLENT video. Have a good week. Kind regards
@@coreyschumacher3037 it significantly did for me.
I noticed that I didn’t activate in the same order the gluteal muscles either sides. I asked myself if It could be reordered with connection to slight side bend laying down. During the lunging part of the lesson in order to have the same squeeze pattern both sides, I had to turn to the left when I had my right knee down. While standing up I had trembling legs and noticed less connection with arching the right foot. When I leaned most of my weight on my left foot , squeezing the buttocks I lessened my contraction of the abdomen and got a sound starting from movement in synch with breathing in the left side of the stomach .Both these results have happened to me before when doing exercices relating to grounding (?) seems interesting but I’m wondering if they aren’t due to me getting bit carried away?
Nice report, thanks Anto! Try again tomorrow, maybe go through the lesson twice a week (or something like this) and see how it develops over the next few months
Thanks. Yes. I'm learning wheel throwing pottery. After doing an online gaga people dance class I really understood I can use a slight side bend by pushing down with on shoulder and lifting up the other one while being on top of the left hip to contract my left side, the left elbow goes in leaning on upper corner of the left leg then it's the release of this pressure into a falling forward of the lower stomach and leveling the shoulder of that gives enough power and stability to center the clay. Have you tried any of these exercises?
When lying with legs straight out and squeezing, my very low back above the pelvis feels like it's arching. Should I be engaging the abs to keep it closer to the floor while squeezing the buttocks?
You could engage your abs deliberately, but I recommend to do this lesson once or twice a week, and observe how it changes/calibrates by itself.
(the abs are addressed and experimented with in the kneeling part)
Hi Alfons, I having pain with my SI joints during walking. I tried to look for this particular area of body for feldenkrais movement in your channel but couldnt find one. Do you have any suggestion on which videos in your channel will be helpful for the SI joints. Thank you.
the right glute is always weaker then the left, we have the tendence to ground ourselves on the right side and not on the left side, its easier to breathe. there's always more pressuse on the right but side even when you sit. we cant fully get a left leg stance, this is what I am working on since 2 years ago to fix the compenesatory muscles in body mechanics and since even my dioptries droped :D , a left stance is when your , right leg is in front of you, left leg behind knee bent, right hand behind the body,right hand in front, nose oriented to the right
For some reason I have a lot more pressure on my left side when I sit
@@user-ec2mn8wc7f i feel it the same . In front of the hip you're saying!?
@@adriangpuiu Rather the sit bone, if I sit on both I'll feel as if the left one is much bigger, while I feel I'm on the right flat part of the right sit bone and it's hard to feel the bone on the chair. If I move my stomach so it fills more my right side, then I can manage to be also on this right sit bone I've discovered that as I'm learning to wheel throw pottery
@@user-ec2mn8wc7f I do same , I always find the left one, and then the right sit bone easier when pushing the right knee towards the left knee and wiggle a bit. the left one its not bigger, its just forward compared with the right one mechanically speaking
@@adriangpuiu thanks I'll try leaning the right knee to the left one and see how it's related
Hello Alfons!! First off, thank you for this channel it is such a big source of interesting content. I have a question and it has nothing to do with this exercise specifically but it's more like a general thing. I'm a vitality mentor, trainer and coach and I combine the essentials I've learned from my fitness education with interesting exercises that I learn from practicing yoga, pilates and now also Feldenkrais. I am very interested in it because I work with a group of singers. I would really like to dive deeper into somatic education but it's not possible for me to do start studying fulltime, especially not during these Covid times in which attending classes is unpractical. So I'm wondering, what is your advice on how to integrate the Feldenkrais method in my work in the most responsible way? I'm curious what you think about this. Best, Lien.
Hi Lien, I started to work on my own online training program, but it might take another 6 months (June 2021?) before I have anything to show. Meanwhile I think you're already on a great path regarding Somatic Education. As you practice more and your understanding of somatic movement sequences deepen, you will have more inspiration and ideas of how to build that into your work. I don't think that this needs to be tied to a brand name or a specific brand training certification. For me "responsible" means "empathic", being able to see where your client is in her development as a mover, and providing her with meaningful suggestions.
@@ImprovingAbility Hi Alfons, thanks so much for your reply. Yes I will do what I can now and I like it that you use empathy as an important element of teaching. If you have your online program finished I would be interested in it, feel free to keep me informed! Best, Lien
I like the lessons and have to do it many more times. If is much better than the bridge for me where I do not isolate the buttocks as much.
I only miss your humour. It is a bit serious.
Amazing! Thank you. Off for a walk now with my newly acquaintianed buttocks!
Great, I‘ve never been aware of my buttocks before
I'm gonna do that cause i love my buttocks. Thank you for this great video.
Hey new subscriber! Where should I start? Any recommendation videos. Just heard of the Feldenkrais Method and Google lead me to this page :)
From a runner with bad feet.
Hi and welcome! Please start with my series "Getting better day by day". After that I have several series to chose from, such as "Happy healthy feet" or "Hip-joints" ... or you can pick video lessons as they appeal to you... enjoy, and I wish you interesting explorations and discoveries!
@@ImprovingAbility thanks so much for your reply! Looking forward to starting :)
This made my back pain worse
Sorry to hear that. Did you already go through my beginner series Getting Better Day By Day? This might be a better place to start rather than such a sportive progression like this video! Wish you all the best!
Good M 🐦 rning Alfons 🇺🇸