Thank you so much for this video, Alfons! My glutes had no idea that I needed their help - now we're a team. I walked down the hall to the laundry room, and boy is that different. I'm looking forward to walking outside!
Hi Alfons, I am a yoga teacher (yes, I know, yoga... I have my issues with it) based in Brazil. I discovered your videos a few weeks ago and followed a few with great pleasure and discoveries. Best thing - to me - is that my ten years old daughter is following them with me (she actually asks for it) and today with this video I felt compelled to writte to you to thank you and also tell you how much FUN we had today with this practice. We ended up my daughter and I laughing so much with our attempts at the last roll... well, I think we managed! Thank you Alfons, great work!!
I suffer from tight and hypersensitive hip flexors (lots of driving and desk work). I was watching this as research to use in my movement and mindfulness class (I also teach self-awareness through movement). All I could think was. I can't wait to get on the floor and do this. Just watching you made my hip talk to me. It said "I need this" (haha) So I grabbed a few seconds at work to lie on the floor and did the first 2 moves. That's it. I felt better straight away. Can't wait to do the rest once I'm home in my studio! Great awareness Vid too. Loved it!
After working on this lesson for the last couple of days I’ve had a surprising surge of strength and flexibility. This lesson has been a game changer for me - bringing a sense of power to my core. I’ll try other lessons, of course, but this is the one I feel will bring back what I lost in an injury I suffered six months ago. Yay, Feldenkraus Method! Yay, Alfons!
Hi Alfons! This is the first time I'm writing to you, but I've already done several of your tutorials. I want to thank you especially because during this CorinaVirus quarantine you are really helping me. I've been doing Feldenkrais for around 20 years, so I'm very aware of how much it helps me. I have become one of your followers!
Even though an earlier notation on this page says it was 4 months ago that I commented on this lesson, it was THREE months ago that I suffered a fall with severe consequences.. It's taken only 3 months to heal a fractured femur to the point where I can do ALL of this lesson without having to stop or to alter it. This was my goal and tonight I can say I did it! After the injury I wondered if I would ever be able to grab my ankles or roll from side to side. But I can, which affirms the incredible healing power of the Feldernkrais Method. Thank you, Alfons, for teaching this to me ... to all of us! I'm very, very grateful.
(With apologies to other posters, a longer, more personal post.) Hi Alfons, I started doing Feldenkrais exercises about a dozen years ago and they have greatly improved my flexibility/mobility - such that I am more flexible now than 20+ years ago (I am 87, I do better than just touch my toes.) But it is the general feeling of well-being that it has given me which I enjoy most. I began with reading and doing the exercises in Awareness through Movement. Later, I did the same with Hanna’s Somatics. Then I came across your TH-cam videos and now “practice” your lessons. I enjoy your lessons and want to thank you for putting your videos together and posting them for our free use. Very generous. On a more personal level: I live in California, in the Bay Area, but grew up in Switzerland, in Schaffhausen. So, whenever I see in your videos a little of your hometown, or the Bodensee, I get a tinge of Heimweh. I’ve visited Bregenz a couple of times in the Fifties, once with the Table Tennis Club Schaffhausen for a Freundschaftstreffen with the TTC Bregenz. Of course, we also went up to the Pfander and enjoyed some Lehar on the lake. Great memories. I hope that next time I visit Switzerland, I’ll have an opportunity to make an Abstecher to Bregenz. That would be great. Thank you again, Alfons. With best wishes Hermann Luechinger
Dear Hermann, thank you for sharing your story and personal feedback! If you’re in the area drop me an email (email visible here on TH-cam in the about/business enquiries section). Or drop me an email anyways, in case I’m going to visit California someday! Best greetings!
I was referred to your channel by Martha at Essential Somatics. I didn't comment on your neck and shoulders routine video, but I had to comment on this one. Your teaching style is easy to follow. The exercises have helped me. The only thing that's needs to change is me incorporating the routines more often. Great content!
I am so excited to find Feldencrais on TH-cam. When you live in a small town there are zero practitioners. Thank you for sharing this amazing technique.
I tried this for the first time yesterday and I can report a dramatic lowering of a pain in my hip I've had for months. I am so grateful for this exercise that has brought me relief and a new way to sense my body. At the same time, some parts of the exercise are connecting to a slight headache on the same (left) side and nausea. I've had left side headaches in the past at times of great tension and I am guessing this left side holding pattern has been here for a long time. I am committing to these exercises to see what else happens for me. I appreciate these exercises very much.
This lesson really has help with my sore hips from a hard lesson in pilates. I've been practicing your various lessons for awhile. The rolling with bent knees is by far the most difficult movement I've experienced. Part of the problem is the lack of flexibility in my knees. Will keep practicing and I'm confident that eventually I'll get it. Thank you so much for offering these lessons, Alfonz. You are most generous.
favourite class so far, i do this daily and my muscle imbalances caused by sciatica have been easier to identify with this routine, also helped engage my glutes, fuck yeah
Hello from Slovenia, thank you for this exercises. Today is the day two that I repeat this exercise and my hip is in less pain, my lover back is warm and and relaxed.
I've been experiencing tight hips from too much sitting at work, but can't stand for too long because it bothers my back... this series was truly magical for both my hips and back! Thank you so much!
Alfons, this has become my most favorite and important lesson because it has healed and strengthened several areas of my body. Initially, I couldn't grab either ankle.However, diligence paid off. Tonight I was able to easily hang on to my ankles and proceed with the lesson according to your directions. And rolling was not a strain. I actually had fun doing it! Yay!
The most complete series to release my extremely tight hip flexors. I will stretch this out to an hour long exploration, otherwise I move too quickly for my brain to assimilate the new patterns. this is a game changer for me as I want to continue to ramp up my treadmill exercise: without it I have to continue at just a stroll. Will start doing daily, thank you Alfons!
Great idea! I endorse the strategy to stretch out lessons, or focusing on the parts you seem to find most interesting. I find this approach very similar to reading books, including the popular genre of fan fiction (and the great things that emerge from that). I wish you best of luck with your hip flexors!
Wow! This was a very challenging lesson - my awareness and control of my left buttock is very weak. I noticed that when I am pressing my foot into the floor my lower abdomen is engaging. Thank you so much, this lesson has given me something to improve on. 😊
Fantastic lesson! I had to stop halfway through the tummy side movements because my knees were both dislocated for such a long time and now they don’t bend or allow me to do things in that position. Feldenkrais is helping me improve. I like it when you go slower and give us the rest time between movements… It reminds me more of the classes I have taken. So very relaxing and is just like meditating… Full body meditation 👌🥰🙏🏽
Thank you Alfons. That was a fun way to "unpack" this particular lesson. It looks like you're having a lot of fun rolling and that's great! This lesson will power-up & organize the glutes & entire back better than anything, in my humble opinion. Very enjoyable.
I like when you tell us the times you do what you in your videos. I don't know if I might miss helpful chat, but, sometimes ,time I listen to help the titles of videos.
Thank you thankyou!!!!! I cannot say enough good things about not only your methods but HOW you guide us through the progression of movements! Movements I could not do three weeks ago I can now do fluidly and movements I could not do AT ALL last week I was able to do yesterday (Sunday) What a beautiful and joyful way to begin the new week!!!!!!! I have indeed purchased both of your books. I am finding that learning this by doing AND by reading help my brain and body connect it all so much better!
This is one less is a KILLER so lesson. I mean, tough, but so efficient. And in the end it seems all so evident. Why don’t we think about any of this otherwise ?! Fantastic !!
ooh fun! made me feel like a ballerina again! ❤️ also, i had been repeating the lessons in the "getting better day by day" series but tonight my lower body needed some extra care so i decided to try this one. it not only reactivated my glutes and hip muscles but helped me to better understand the day 7 (resolving trauma) lesson! i had been having trouble with that one but am looking forward to trying it again with more lower body awareness :)
This was just wonderful! The way you communicate an open, relaxed and exploratory state of mind comes across very well. I will be checking out more of your videos.
I sent a link to this series to my friend in California. She really loves it! Also shared Feldenkrais on my Facebook page. This is truly wonderful method! Many many thanks!
I felt as if there was blood flow in areas in my hip/back ...a warm feeling after finishing. Incidentally, I wasn’t able to do the last move. But I will keep trying. :). Thank you for these exercises!
I always know I’m gonna laugh when I do Feldenkrais w Alfons. I think that is part of feldenkrais, letting go of control and being like a child again. Thanks Alfons for your effortless and fun videos! I always feel lighter afterwards.
Hi Alfons, I was hesitant to try this one as I still was feeling tightness on my shin on my right leg and the outside of my right knee still was sore but on and off. After doing this tutorial, my legs feel so released and the soreness on my right knee and shin is barely faint and almost gone. I am totally amazed. I can see how I really need more strength and awareness in my gluts. And, though the rolling was not easy, it helped soften my muscles, if you will. Thank you so much!!!!!
This was very challenging. The back of my legs cramped off and on through out the lesson. I can feel my feet relaxing, but hips are a challenge. That is why I participate in your Feldenkrais lessons. Not everything in life is easy at first. Will repeat this lesson in a couple of days. Thank you.
After a year of not able to sit, finally was able to tolerate some sitting...Now today this is 2nd time trying....will update soon. Thank you for your healing kindness.
I’ve seen a major breakthrough with supplementing with Creapure Creatine Monohydrate (next to the exercises and a low inflammatory, plant based diet). Was probably an outlier, but I thought I’ll mention it anyways
thank you Alfons! you are a God sent! all my lower back pain is really getting better since I got your youtube channel! this is only 3 days. I really love the way you are patient in the movement and it's working.
I need to say that this series of 5 plus the shoulder series and the ‘knees exercise against the wall’ have given me my walking back. I had a severe limp and aches everywhere from compensations after extruding a disc and causing sciatic nerve compression based loss of function in my leg. The disc had healed and flossing restored the nerve but left me with what I now know was no ‘organisation’. Listen to this guy (and occasionally look to check). Above all, close your eyes and think and feel; take the rests; notice the changes.
at 31:00 OMG!!! :):):) It was tough, but I made it. Trough the last part, I was just watching you. Definitely, I will come back to this one over and over again. Thank you Alfons.
This is really a fantastic routine. Thank you very much for this. I cracked so hard when you were 'pretending to watch' your viewers. Love your classes with your sense of humor and think it helps with relaxing my muscles.
'I feel good', (as James Brown would say) after this lesson. It is a long lesson so I divide it into two sessions, stopping after 25'. I've been doing various lessons for two months now and beginning to feel as if I'm incorporating principles into everyday movements, getting out of a chair, going from ground to standing. I'm a retired physical education teacher, but still a practicing track and field coach, specialising in sprints. This winter I will use some of the lessons in the training schedules for prehab and recovery. A key principle in sprinting ( or any firm of running) is relaxation. One word you use often is 'release' , which is being relaxed and letting the stretch reflexes in the body take over. I use the phrase, 'release the hip' but it is not always, if ever, understood by my athletes. Your hip series of lessons may help awareness. Allen
Thank you Allen for your comment and sharing. Btw, I don't use the word "release" on purpose. I'm surprised I'm using it at all! LOL. I should say "stop contracting" or "let go, literally" or something like that... I wonder when "isolated release" of a muscle will be as commonly understood as "isolated contraction" ;-)
Thanks, man! I have strong pain left lower back and left hip after some work in the garden (also having discus hernia). This eased my pains right now. Will continue to practice Feldenkreis!
I've improved so much It' amazing, today I could roll both sides for the first time And my flexibility in general is better. Thanks Alfons ! Greetings from Colombia
This was amazing and hilarious. The backs of my knees became very sore. What’s up with that? You’re information is so interesting! Thank you for your classes.
You probably over-used your hamstrings or co-contracted hams & quads while you did the lesson. I think this is why Alfons started the lesson with pre-flight check-in! It's vital to concentrate on glutes while you do these movements so they "wake" up & allow the thighs to take a back seat in the plane! Have fun!
Revisiting this lesson. Still work to be done., Major cramping in back of my legs but when I stand there is a difference. Will keep doing this lesson because it challenges my concepts of what I am capable of accomplishing.
thanks :-) I mention it in this video at about 2:49 I also have another (short) video focusing entirely on the gluteus muscle th-cam.com/video/tnsg9qotrMg/w-d-xo.html However, at the end of the day there's not much to it, practice practice practice ! :-) You can look up Vladimir Janda and "lower crossed syndrome" for much more, professional info on the topic
Hello Alfons; I am new to your videos and Feldenkrais, suggested to me from my physio. This video helped me realize that I do not fire my gluts to my benefit. Can you suggest any of your other videos that might be helpful with some exercises just for the gluts. Thank you. I am enjoying your videos very much. Regards
This spring I was teaching this lesson one-on-one to a 68yo man who was stiff like a brick after a life of hardship. He learned to roll smoothly within 2 sessions, totally changed him. He felt limber and free. He was deeply moved by learning this kind of gentle movements. His daughter (my student as well) who brought him in and watched her father's progress, was in tears. It was really beautiful!
Gracias por compartir estas maravillosas y efectivas rutinas. Lo sigo desde Colombia y le agradecería si puede habilitar subtítulos en Español. Mil gracias.
Oh my eyes! I’ve killed myself I’ve practised Feldenkrais for several years got to be my most challenging session ! Yes I held my breath yes I strained but I laughed and it felt good! Thanks
What a lovely video! I always feel the giggles after doing your videos.This one especially when we began rolling onto our belly at the end. So much fun.Thank you Alfons! :)
I didn't do the whole video but I what I did do was great. Thank you Afonse once again I am going to do this one again tommorrow and explore it further
hi I did this series again and I am a tiny bit more flexible I feel like I woke up my gluten and lower back I am going to do this one three times a week it feels good
Thank you dear One! Awesome as usual I wonder what is the problem for the video to be a little bit longer and integrate a bit longer pauses, without having to be opening eyes and making the click for the pause I love to do the practice as an inner journey😀abd olease, it is not a complaint, just a wondering a sugestion and tons of Love and Gratitude💜💛🧡
"Come on let's twist again ":) Another one that made me feel much better. I only had to stop a few times because of sudden cramps in both of my hamstrings auchh. Think I have to work on them too.
Thank you so much for this video, Alfons! My glutes had no idea that I needed their help - now we're a team. I walked down the hall to the laundry room, and boy is that different. I'm looking forward to walking outside!
Kiiiiuiiunuu
Can’t imagine what that was about🙃🤔😳
Can this exercise also help with tight muscles in the gluteus? I really struggle with a very tight pirifomis muscles in my butt. 😕
Looking forward to hearing the response on this too!@@oddrunjeanettehellebakken4369
Hi Alfons, I am a yoga teacher (yes, I know, yoga... I have my issues with it) based in Brazil. I discovered your videos a few weeks ago and followed a few with great pleasure and discoveries. Best thing - to me - is that my ten years old daughter is following them with me (she actually asks for it) and today with this video I felt compelled to writte to you to thank you and also tell you how much FUN we had today with this practice. We ended up my daughter and I laughing so much with our attempts at the last roll... well, I think we managed! Thank you Alfons, great work!!
I suffer from tight and hypersensitive hip flexors (lots of driving and desk work). I was watching this as research to use in my movement and mindfulness class (I also teach self-awareness through movement). All I could think was. I can't wait to get on the floor and do this. Just watching you made my hip talk to me. It said "I need this" (haha) So I grabbed a few seconds at work to lie on the floor and did the first 2 moves. That's it. I felt better straight away. Can't wait to do the rest once I'm home in my studio! Great awareness Vid too. Loved it!
OMG! My hip pain is gone. Thank you..
After working on this lesson for the last couple of days I’ve had a surprising surge of strength and flexibility. This lesson has been a game changer for me - bringing a sense of power to my core. I’ll try other lessons, of course, but this is the one I feel will bring back what I lost in an injury I suffered six months ago. Yay, Feldenkraus Method! Yay, Alfons!
@dee - this was good to hear!
I’m enjoying lessons with you very much, your demo, humor, and thoughts are much appreciated.
Hi Alfons! This is the first time I'm writing to you, but I've already done several of your tutorials. I want to thank you especially because during this CorinaVirus quarantine you are really helping me. I've been doing Feldenkrais for around 20 years, so I'm very aware of how much it helps me. I have become one of your followers!
Even though an earlier notation on this page says it was 4 months ago that I commented on this lesson, it was THREE months ago that I suffered a fall with severe consequences.. It's taken only 3 months to heal a fractured femur to the point where I can do ALL of this lesson without having to stop or to alter it. This was my goal and tonight I can say I did it! After the injury I wondered if I would ever be able to grab my ankles or roll from side to side. But I can, which affirms the incredible healing power of the Feldernkrais Method. Thank you, Alfons, for teaching this to me ... to all of us! I'm very, very grateful.
(With apologies to other posters, a longer, more personal post.)
Hi Alfons,
I started doing Feldenkrais exercises about a dozen years ago and they have greatly improved my flexibility/mobility - such that I am more flexible now than 20+ years ago (I am 87, I do better than just touch my toes.) But it is the general feeling of well-being that it has given me which I enjoy most.
I began with reading and doing the exercises in Awareness through Movement. Later, I did the same with Hanna’s Somatics. Then I came across your TH-cam videos and now “practice” your lessons. I enjoy your lessons and want to thank you for putting your videos together and posting them for our free use. Very generous.
On a more personal level: I live in California, in the Bay Area, but grew up in Switzerland, in Schaffhausen. So, whenever I see in your videos a little of your hometown, or the Bodensee, I get a tinge of Heimweh. I’ve visited Bregenz a couple of times in the Fifties, once with the Table Tennis Club Schaffhausen for a Freundschaftstreffen with the TTC Bregenz. Of course, we also went up to the Pfander and enjoyed some Lehar on the lake. Great memories.
I hope that next time I visit Switzerland, I’ll have an opportunity to make an Abstecher to Bregenz. That would be great.
Thank you again, Alfons. With best wishes
Hermann Luechinger
Dear Hermann, thank you for sharing your story and personal feedback! If you’re in the area drop me an email (email visible here on TH-cam in the about/business enquiries section). Or drop me an email anyways, in case I’m going to visit California someday! Best greetings!
I was referred to your channel by Martha at Essential Somatics. I didn't comment on your neck and shoulders routine video, but I had to comment on this one. Your teaching style is easy to follow. The exercises have helped me. The only thing that's needs to change is me incorporating the routines more often. Great content!
I am so excited to find Feldencrais on TH-cam. When you live in a small town there are zero practitioners. Thank you for sharing this amazing technique.
I tried this for the first time yesterday and I can report a dramatic lowering of a pain in my hip I've had for months. I am so grateful for this exercise that has brought me relief and a new way to sense my body. At the same time, some parts of the exercise are connecting to a slight headache on the same (left) side and nausea. I've had left side headaches in the past at times of great tension and I am guessing this left side holding pattern has been here for a long time. I am committing to these exercises to see what else happens for me. I appreciate these exercises very much.
Thanks Alphonse for your wonderful classes!
This lesson really has help with my sore hips from a hard lesson in pilates. I've been practicing your various lessons for awhile. The rolling with bent knees is by far the most difficult movement I've experienced. Part of the problem is the lack of flexibility in my knees. Will keep practicing and I'm confident that eventually I'll get it. Thank you so much for offering these lessons, Alfonz. You are most generous.
favourite class so far, i do this daily and my muscle imbalances caused by sciatica have been easier to identify with this routine, also helped engage my glutes, fuck yeah
Really great! Learned so much
I am back here after searching for this video on your list. I may say I improved since the 1st time I did it. TY!
Hello from Slovenia, thank you for this exercises. Today is the day two that I repeat this exercise and my hip is in less pain, my lover back is warm and and relaxed.
thanks very much! It is a tough exercise and I am laughing all the time.
I've been experiencing tight hips from too much sitting at work, but can't stand for too long because it bothers my back... this series was truly magical for both my hips and back! Thank you so much!
Boy do I feel better after one try. Thank you for sharing. I’ve suffered a long time with pain. This really helps.
Alfons, this has become my most favorite and important lesson because it has healed and strengthened several areas of my body. Initially, I couldn't grab either ankle.However, diligence paid off. Tonight I was able to easily hang on to my ankles and proceed with the lesson according to your directions. And rolling was not a strain. I actually had fun doing it! Yay!
❤️❤️❤️
The most complete series to release my extremely tight hip flexors. I will stretch this out to an hour long exploration, otherwise I move too quickly for my brain to assimilate the new patterns. this is a game changer for me as I want to continue to ramp up my treadmill exercise: without it I have to continue at just a stroll. Will start doing daily, thank you Alfons!
Great idea! I endorse the strategy to stretch out lessons, or focusing on the parts you seem to find most interesting. I find this approach very similar to reading books, including the popular genre of fan fiction (and the great things that emerge from that). I wish you best of luck with your hip flexors!
Wow! This was a very challenging lesson - my awareness and control of my left buttock is very weak. I noticed that when I am pressing my foot into the floor my lower abdomen is engaging. Thank you so much, this lesson has given me something to improve on. 😊
Fantastic lesson! I had to stop halfway through the tummy side movements because my knees were both dislocated for such a long time and now they don’t bend or allow me to do things in that position. Feldenkrais is helping me improve. I like it when you go slower and give us the rest time between movements… It reminds me more of the classes I have taken. So very relaxing and is just like meditating… Full body meditation
👌🥰🙏🏽
I'm really enjoying your classes.. things are different and more fluid...Just love them more every day!
Thank you Alfons. That was a fun way to "unpack" this particular lesson. It looks like you're having a lot of fun rolling and that's great! This lesson will power-up & organize the glutes & entire back better than anything, in my humble opinion. Very enjoyable.
I like when you tell us the times you do what you in your videos.
I don't know if I might miss helpful chat, but, sometimes ,time I listen to help the titles of videos.
Really helped my hips!!!
Really enjoyed this lesson, Alfons...especially the ending 🙂. Thank you !
Thank you thankyou!!!!! I cannot say enough good things about not only your methods but HOW you guide us through the progression of movements! Movements I could not do three weeks ago I can now do fluidly and movements I could not do AT ALL last week I was able to do yesterday (Sunday) What a beautiful and joyful way to begin the new week!!!!!!! I have indeed purchased both of your books. I am finding that learning this by doing AND by reading help my brain and body connect it all so much better!
This is one less is a KILLER so lesson. I mean, tough, but so efficient. And in the end it seems all so evident. Why don’t we think about any of this otherwise ?! Fantastic !!
ooh fun! made me feel like a ballerina again! ❤️
also, i had been repeating the lessons in the "getting better day by day" series but tonight my lower body needed some extra care so i decided to try this one. it not only reactivated my glutes and hip muscles but helped me to better understand the day 7 (resolving trauma) lesson! i had been having trouble with that one but am looking forward to trying it again with more lower body awareness :)
This was just wonderful! The way you communicate an open, relaxed and exploratory state of mind comes across very well. I will be checking out more of your videos.
thank you for your lovely feedback and participating :-)
@Sheilah - ditto! He's chill and FUNNY!
I sent a link to this series to my friend in California. She really loves it! Also shared Feldenkrais on my Facebook page. This is truly wonderful method! Many many thanks!
Good to hear, thank you :-)
Tough one. Repeating after a break of several weeks. Getting easier. Will do parts more regularly. Thanks Alfons. Walking better. Ronald
amazing bro, you dedicated alot of time to this 40mins, how could anyone go wrong by following your steps very well addressed.
many thanks.
you're very welcome, thanks for your feedback :-)
I felt as if there was blood flow in areas in my hip/back ...a warm feeling after finishing. Incidentally, I wasn’t able to do the last move. But I will keep trying. :). Thank you for these exercises!
I love rolling ! Thank you so much for all your videos, fantastic work !
me too, big fan of the floor and rolling :-) thanks !
I always know I’m gonna laugh when I do Feldenkrais w Alfons. I think that is part of feldenkrais, letting go of control and being like a child again. Thanks Alfons for your effortless and fun videos! I always feel lighter afterwards.
Hi Alfons, I was hesitant to try this one as I still was feeling tightness on my shin on my right leg and the outside of my right knee still was sore but on and off. After doing this tutorial, my legs feel so released and the soreness on my right knee and shin is barely faint and almost gone. I am totally amazed. I can see how I really need more strength and awareness in my gluts. And, though the rolling was not easy, it helped soften my muscles, if you will. Thank you so much!!!!!
This was very challenging. The back of my legs cramped off and on through out the lesson. I can feel my feet relaxing, but hips are a challenge. That is why I participate in your Feldenkrais lessons. Not everything in life is easy at first. Will repeat this lesson in a couple of days. Thank you.
Beautiful feedback and approach to learning, thank you 😊
This was really a fun lesson - Thanks! - Anne
This is changing everything! Haven't felt this aware of missing parts in a long time! Thank you so so much Alfons!
Exactly! You're very welcome. Thank you for sharing your experience :-)
After a year of not able to sit, finally was able to tolerate some sitting...Now today this is 2nd time trying....will update soon. Thank you for your healing kindness.
I’ve seen a major breakthrough with supplementing with Creapure Creatine Monohydrate (next to the exercises and a low inflammatory, plant based diet). Was probably an outlier, but I thought I’ll mention it anyways
Thank you!! I feel instantly better after one session. Much needed...now I'm ready for a great run, then back to this, run, repeat 😁
You are a truly a great teacher. Your videos are most appreciated. You have such a wonderful personality. Your teachings help my Scoliosis. Thank you
thank you so much for your wonderful feedback Deborah :-)
Good stuff. I like your playful approach to movement.
Thank you. Just what I needed. Will replay and practice before moving to the next two. Where have you been all my life? Lol!
Wonderful...I'm working on ischial and hip pain from sitting long time in a classroom.
thank you Alfons! you are a God sent! all my lower back pain is really getting better since I got your youtube channel! this is only 3 days. I really love the way you are patient in the movement and it's working.
I need to say that this series of 5 plus the shoulder series and the ‘knees exercise against the wall’ have given me my walking back. I had a severe limp and aches everywhere from compensations after extruding a disc and causing sciatic nerve compression based loss of function in my leg.
The disc had healed and flossing restored the nerve but left me with what I now know was no ‘organisation’.
Listen to this guy (and occasionally look to check). Above all, close your eyes and think and feel; take the rests; notice the changes.
Really great session, thank you !!
Wonderful lesson, txs a lot Alfons🙏🙌🌟🌟🌟🌟🌟🌟
at 31:00 OMG!!! :):):) It was tough, but I made it. Trough the last part, I was just watching you. Definitely, I will come back to this one over and over again. Thank you Alfons.
This is really a fantastic routine. Thank you very much for this. I cracked so hard when you were 'pretending to watch' your viewers. Love your classes with your sense of humor and think it helps with relaxing my muscles.
haha thank you ! yes I looked deep into the camera lens ! ;-)
God Bless you Alfons!
Thank you very much for your videos. You are doing a great favour for the World by sharing n teaching us. God loves you.
Thank you for this flexible experience 👏
Perfekt video. Thank you. I feel more better
HAPPY SOLSTICE to you Alfons! From your Canadian Feldo Fans. Thanks for all the great ATM's. Peace in 2019.
Bless you my friend!! This was wonderful!!
Thankyou. It is great to think about moving my body in a different way and it so helps with your natural sense of humour!
I love your work and thank you for it!
I had no idea that my left hip was immensely tighter than my right side!! I hope to make this routine a daily one now! Thank you!!
yes, they should be equal ;-) you're very welcome
So much fun Alfons.. I couldn't help but laugh out loud in the last rolling exercise... so much joy! I'm ready for Ballet class now!! Thank you! :)
Superb! All of it. I just bought your book.
Thank you for your generosity.
Thank you for your feedback and support ! (on all levels) :-)
brilliant class, thank you, warm regards
'I feel good', (as James Brown would say) after this lesson. It is a long lesson so I divide it into two sessions, stopping after 25'. I've been doing various lessons for two months now and beginning to feel as if I'm incorporating principles into everyday movements, getting out of a chair, going from ground to standing.
I'm a retired physical education teacher, but still a practicing track and field coach, specialising in sprints. This winter I will use some of the lessons in the training schedules for prehab and recovery.
A key principle in sprinting ( or any firm of running) is relaxation. One word you use often is 'release' , which is being relaxed and letting the stretch reflexes in the body take over. I use the phrase, 'release the hip' but it is not always, if ever, understood by my athletes. Your hip series of lessons may help awareness.
Allen
Thank you Allen for your comment and sharing. Btw, I don't use the word "release" on purpose. I'm surprised I'm using it at all! LOL. I should say "stop contracting" or "let go, literally" or something like that... I wonder when "isolated release" of a muscle will be as commonly understood as "isolated contraction" ;-)
Thanks, man! I have strong pain left lower back and left hip after some work in the garden (also having discus hernia). This eased my pains right now. Will continue to practice Feldenkreis!
thank you...this is a great lesson
I've improved so much
It' amazing, today I could roll both sides for the first time
And my flexibility in general is better. Thanks Alfons !
Greetings from Colombia
This was amazing and hilarious. The backs of my knees became very sore. What’s up with that? You’re information is so interesting! Thank you for your classes.
You probably over-used your hamstrings or co-contracted hams & quads while you did the lesson. I think this is why Alfons started the lesson with pre-flight check-in! It's vital to concentrate on glutes while you do these movements so they "wake" up & allow the thighs to take a back seat in the plane! Have fun!
Wow! By far the most difficult Feldenkrais lesson I’ve done.
Revisiting this lesson. Still work to be done., Major cramping in back of my legs but when I stand there is a difference. Will keep doing this lesson because it challenges my concepts of what I am capable of accomplishing.
Great!! Do you have a video that elaborates on gluteal firing? I think that would be super helpful for people
thanks :-) I mention it in this video at about 2:49 I also have another (short) video focusing entirely on the gluteus muscle th-cam.com/video/tnsg9qotrMg/w-d-xo.html However, at the end of the day there's not much to it, practice practice practice ! :-) You can look up Vladimir Janda and "lower crossed syndrome" for much more, professional info on the topic
Hello Alfons; I am new to your videos and Feldenkrais, suggested to me from my physio. This video helped me realize that I do not fire my gluts to my benefit. Can you suggest any of your other videos that might be helpful with some exercises just for the gluts. Thank you. I am enjoying your videos very much. Regards
When I activate one glute on one side to raise my hips, I can't help also activating the glute on the other side.
Hi, a great video, i need these. Danke schön!
Thank you. That was really nice! I just found this today and I'm a fan now :-)
+The Power of Posture Very welcome ! :-)
Great lesson Alfons!
Wow there’s a big difference between my left and right side, I will have to practice this to even that out
This was great and fun!. Need some practice with the rolling.
This spring I was teaching this lesson one-on-one to a 68yo man who was stiff like a brick after a life of hardship. He learned to roll smoothly within 2 sessions, totally changed him. He felt limber and free. He was deeply moved by learning this kind of gentle movements. His daughter (my student as well) who brought him in and watched her father's progress, was in tears. It was really beautiful!
Thank you for your video. It was a great help for my lower back pain, Incredible technique.
Just loved this class. Thank you!
Gracias por compartir estas maravillosas y efectivas rutinas. Lo sigo desde Colombia y le agradecería si puede habilitar subtítulos en Español. Mil gracias.
That was really good, I will find out tomorrow!! Thanks
Wonderful! Thank you very much!🙏
thank you for another wonderfully interesting and helpful lesson
Great video lots of laughter with the rolling ! Confirmed what I suspected my right hip isn’t as strong as the left
Oh my eyes! I’ve killed myself I’ve practised Feldenkrais for several years got to be my most challenging session ! Yes I held my breath yes I strained but I laughed and it felt good! Thanks
What a lovely video! I always feel the giggles after doing your videos.This one especially when we began rolling onto our belly at the end. So much fun.Thank you Alfons! :)
this helps me a lot
Thank you for your lessons. After practicing your exercise I have started feeling better. I know after a month I will be ok. Thank you very much.
I didn't do the whole video but I what I did do was great. Thank you Afonse once again I am going to do this one again tommorrow and explore it further
hi I did this series again and I am a tiny bit more flexible I feel like I woke up my gluten and lower back I am going to do this one three times a week it feels good
super class, thank you
Alfons, thank you so much , wonderful movements .🌟
Saludos tropicales from Miami. 😍🌴🌿👏
This session is fun :D
This is going to become a staple for me! I think this will be a really valuable component in fixing my lazy right glute.
That's a great video. Nice build up to some challenging (for me) movements. Great stuff!
really enjoyed this:)
Thank you dear One! Awesome as usual I wonder what is the problem for the video to be a little bit longer and integrate a bit longer pauses, without having to be opening eyes and making the click for the pause I love to do the practice as an inner journey😀abd olease, it is not a complaint, just a wondering a sugestion and tons of Love and Gratitude💜💛🧡
"Come on let's twist again ":) Another one that made me feel much better. I only had to stop a few times because of sudden cramps in both of my hamstrings auchh. Think I have to work on them too.