Cultivating A Movement-Rich Lifestyle
By Rivkah Moore
As I sat down at my sitting desk, computer screen on, blank page ahead, and ready to write, I could feel a rising resistance in my body. My awareness was telling me that my body wanted to move. However, my mind was telling me that I needed to sit down in order to write. Normally I would’ve listened to my mind, suppressing the resistance felt in my body, but because of the Awareness Through Movement classes that I’ve been enjoying biweekly there was no way I was going to stifle this new-found awareness that I’ve been cultivating. I wanted to respect my awareness and continue cultivating it, so rather than suppress it I decided to compromise. I grabbed my phone, headphones, fanny pack (I know their out of style but they’re so functional!), sunglasses, and off I went into the neighborhood with Siri as my trusty assistant. My process looked like this: walk and think until my ideas became clear, then I spoke into my headphones, using Siri to translate my words directly into a google document. My decision to walk while I wrote was inspired by the work of Katy Bowman, biomechanist and founder of Nutritious Movement. Nutritious Movement is a whole-body system that utilizes exercises, alignment adjustments and habit (lifestyle) changes to better move all trillion of your body parts. In Bowman’s work she quantifies movement and differentiates between exercise, physical activity, and movement. Her movement diagram is found below:
Exercise is physical activity that is planned, structured, and repetitive, with the purpose being to improve or maintain physical fitness. Physical activity is defined by all energy expenditure due to skeletal muscular engagement. Movement, therefore, encompasses everything that affects you on a cellular and whole-body level by creating local and systemic responses. Movement includes bodily actions like chewing food, looking at objects far away (movement deep within the eyes), handwriting, and more. Movement is literally sustenance to our cells. Similarly to how we need to eat diverse foods in order to make up a well-rounded diet, we need diverse movements in order to make up a well-rounded movement lifestyle. Bowman talks about how we can increase the nourishing movement found in our daily lives so we can provide all of our cells with the movement nutrients that they need to thrive. Bowman coined this idea of “stacking your life” for more natural movement. She suggests looking at your responsibilities and finding where you can combine or “stack” tasks in such a way that allows you to engage in more natural movement. (This is what I did when I decided to walk and write). If we consider Bowman’s concept of making lifestyle changes to better move all trillion of your cells through a Feldenkrais lens, Dr. Feldenkrais would say that all movement habits are rooted in self-image and come from dynamic personal action. In order to change our behavior or movement patterns, we must change the image of ourselves that we carry within us. Dr. Feldenkrais believes that our self-image consists of four components which are involved in every action: movement, sensation, feeling, and thought. Therefore, when we change our movement habits we are not merely replacing one behavior by another but we are changing the dynamics of our behaviors. Such a change involves our self-image, our motivation or intention, and the mobilization of all the parts of the body concerned. So as you move through your day to day life and responsibilities, how can you make dynamic changes in your movement lifestyle? How can you incorporate more nutritious and natural movement into your daily habits? As you reflect on your movement lifestyle and take action to create a more movement-rich lifestyle, do as Dr. Feldenkrais would suggest: start small, go slow, and look for the easy and pleasant sensations.
Bowman, Katy. Move Your DNA.
Bowman, Katy. Movement Matters.
Feldenkrais, Moshe. Awareness Through Movement.
Extra notes :
Dr. Feldenkrais says “Process is go well if there are many ways to influence them. We need more ways to do what we want Then the one we know even if it is a good one in and of itself.”
“When learning do not have any intention of being correct. Do not act well or nicely and do not hurry as this creates confusion.That ability to learn the skills such as the right left orientation. Needs a childlike state of mind.That ability to play while learning to pay attention without intention to learn. It also needs among other requirements the ability to feel differences. That is the ability to distinguish between one sensation in another very familiar one.”
Biomechanist Katy Bowman talks about movement in relation to nutrition . She discusses this idea that our movements provide certain nourishment for tissues and cells. She talks about this idea that exercise is A limited view on movement.
Katy Bowman has coined the idea of nutritious movement. Movement includes physical activity, exercise and all other nature and bodily movements. She likens movement to diet, claiming that although many people exercise often they are still movement hungry. Certain movements provide certain nutrients to the cells and tissues just like food. Individuals and physically active people alike are movement nutrient deficient.
People often wonder how I got into Feldenkrais or why it’s so important to me. So here’s my story:
I discovered Feldenkrais as a student at a chamber music festival one summer where it was offered as an elective. When you’re in a field that’s that competitive, you take advantage of every opportunity that might help. I enjoyed the classes and found that Feldenkrais was offered at the university I attended, so I signed up.
I was always stressed and anxious about school, and I slowly found that the Feldenkrais classes helped me feel more centered and on top of things. I learned to complete my schoolwork with less effort and to relate to school and my teachers differently.
During undergraduate, I was getting sick every semester, had migraines once for a month straight, and was feeling pulled around by other people and dragged into their dramas. I felt inadequate—like I always had to try harder. I would often not know how I felt about something until afterward when I could be alone. I was unclear about where I ended and someone else began. I didn’t feel strong enough to set boundaries or say no to people. I would lose myself in romantic relationships and not be able to separate my own feelings from those of my family members.
But slowly that all changed. Not through conscious effort, but gradually, as I continued doing Awareness Through Movement lessons and letting them permeate throughout the rest of my life.
I stopped getting sick so much, my migraines went away, I developed a clearer sense of self. The classes changed my relationship to school, helped me form closer friendships and connect with people on deeper levels, and I became closer with my family.
So I signed up again for the next semester, and the next, and the next. By the time I graduated college, I knew that this work was too important and made too much of a difference not to continue pursuing it, so I enrolled in a professional training program.
But the improvement didn’t stop there. I learned to enjoy playing bassoon again and to question and explore how that fits in my life. I learned to work in a way that feels sustainable rather than anxious and compulsive. My self-image began to expand and I became much less shy and afraid and more adventurous. I became able to see, hear, think, and observe more clearly and more impartially—with everything from music, to other people and situations, to myself. My bassoon playing improved dramatically and my sound began to open up.
I’ve by no means “fixed all my problems” or become my ideal self, but I continue to notice all the time as my life becomes easier, I become more skillful at all kinds of things, and my self-image continues to expand.
When I tell people what I do, I often get some variation of the question, “Why do Feldenkrais?”. It’s a tricky question to answer, because as much as marketing specialists will tell you to have a narrow focus and target a specific audience, Feldenkrais will help almost anyone.
Feldenkrais helps children and infants with neurological, developmental, and movement difficulties. It helps people with Parkinson’s and MS regain functioning. It helps mathematicians and writers think more clearly and creatively and look at their work from new perspectives. It helps seniors maintain their balance and mobility. It helps students complete their work with less effort and more creativity. It helps athletes, musicians, dancers, and actors to sense their bodies more clearly, perform better under pressure, refine their movement, and avoid or recover from injury. It helps people recover from trauma by feeling more empowered and embodied. It helps people with pain or injuries learn to move in a more comfortable and efficient way.
I was attending a class recently with one of my colleagues and mentors, and in answering this same questions, she replied, "If you have a brain, you're alive, and you care about something, Feldenkrais will help.” So how does that work?
Feldenkrais is about learning. Movement is the tool we use—it’s the vehicle for change—but the change itself is happening in the brain. By doing these gentle movements, your nervous system is able to take in sensory input and reorganize itself around what it senses. It’s able to sort out where your effort is useful and where you’re getting in your own way. Your brain is able to form new pathways, and you become able to act in ways that are more graceful, efficient, and effective. So whatever it is you do, Feldenkrais will help you do it better.
But here's the thing: you have to actually do the lessons. No matter how much you conceptualize or analyze it, it doesn't work if you just read about it.
One of the things I, along with my Colin Kirts and many others, are beginning to notice is that we, as humans living in civilization, are living in a way that is violating our own nature, creating excessive violence toward other humans and other life forms, and destroying ourselves and our home. What do we mean by violating? We violate ourselves by failing to comply with a truth about ourselves, denying our needs, failing to respect our boundaries, or acting as if we are separate and unrelated from all other forms of life. Violating ourselves has become so habitual that we no longer feel it--we are largely unaware that we are doing it. Another way to say this is that the way we live is not sustainable.
Myself and many others (and many who came before us) are engaged in a process of finding a new way to live and creating new cultures and paradigms. One of the crucial things that needs to happen for these new paradigms to work is for us to continuously engage in the process of unlearning. If we create new cultures without systematically investigating ourselves and our conditioning, we create a paradigm that may look quite different but has many of the same problems as this one.
What is the best tool I know for unlearning? Feldenkrais. Through Feldenkrais we learn to inhibit our habits. We learn to inhibit the compulsory excitation in the brain in a way that allows us to think and act in new ways rather than perpetuate our habits and conditioning. We see that we don't have to do things the way we've always done them. We start to be able to clearly see and question our underlying beliefs and assumptions. Feldenkrais Awareness Through Movement lessons give us a structure and framework to test reality, to experiment with our beliefs, and to find out what is objectively true for each of us as individuals (ontogenetic) and what is true for humans as a species (phylogenetic).
I've been struggling for a long time with understanding the distortion of yoga by our western culture, especially since I've begun teaching at a yoga studio and now begun my own Ashtanga practice.
One of the things I see most is people pushing themselves so hard that their yoga practice becomes a sort of masochistic pleasure. And then, of course, there are the other people who see this yoga culture and assume that they couldn't possibly do yoga--they're not fit enough, it's too hard, and they're horribly uncomfortable and exhausted when they try a class.
People tend to approach yoga in a goal-oriented way, because one of our cultural assumptions is that the only way to improve is through effort. Even if they understand the mindfulness aspect and focus on their breathing, they muscle their way through their practice using willpower.
What if you were to find genuine ease in your practice? Could yoga (and the rest of life) be about intentionally putting oneself into awkward, unfamiliar postures, and figuring out how to make that comfortable and enjoyable? When we're in difficult situations, how can we make those pleasurable?
I think a problem we have, though, is that we don't actually know what pleasure feels like. We spend so much of our time muscling through life--succeeding through sheer force of effort and willpower--that we don't trust that anything can come from awareness and attention alone. We act upon the assumption that we are not good enough as we are and that we must get somewhere else, be someone else, achieve a particular goal in order to be worthy of life.
What if we are good enough exactly how we are? What if we are exactly how and who we're "meant" to be? We improve organically by being aware, paying attention, and asking good questions--not because we have to improve or because we kill ourselves trying, but because we are wired for learning. Our nervous systems are wired to be constantly taking in new information, sorting through that, and adapting and improving based on that input. We only stop improving when we become complacent, stop asking questions, abandon our curiosity, and stop sensing and feeling ourselves.
We need to spend time cultivating this sense of ease though. We have learned to not sense or feel ourselves--it's an adaptation that we make to live in a world and in a way that's not congruent with our true selves. For example, when we're kids and we need to be outside playing but are made to sit at desks all day, we find that, from our powerless position, the solution to the problem is to stop feeling ourselves. But we're not powerless anymore--we're adults, and if we claim our power, we have the freedom to make our own choices. So we must begin to come back to ourselves and develop our sensitivity to we can know how we really feel, who we really are, and what we really need. And trust me, this is a lifetime of work in and of itself. There's a infinite amount of sensitivity to cultivate, and we have to keep coming back to it or we lose it. But this sensitivity--learning to sense and feel ourselves--is how we "restore each person to their human dignity" and begin to "live fully [our] unavowed dreams" (Moshe Feldenkrais).
So next time you're in a yoga pose--or an unfamiliar situation in life--can you sit with it, notice yourself, and ask good questions? Can you find a way to soften, to reduce the effort, and to genuinely enjoy it? Can you find ease and comfort and play? Because play, of course, is the real way we improve. Play and curiosity are how we're wired to learn. When something feels pleasurable and enjoyable, we want to come back to it, and it becomes effortless. When we make ourselves do something because we think we should, it takes a whole lot of effort, and we become stuck in an addictive cycle of self-denial and deprivation.
Also see "Illuminating Yoga" by Rebecca Roman, GCFP, ABM, E-RYT 500.
One thing I think many people misunderstand in Feldenkrais is the idea of doing the movements such that they're easy and comfortable. Our culture has a huge thing about pushing ourselves and never being good enough. If used in the right way, such as in environmental conditioning (e.g. Wim Hof Method), we can reach extraordinary human potential. But it's important to be clear what our intention is.
In Feldenkrais we do value becoming comfortable with the uncomfortable in the sense of becoming acquainted with the unfamiliar--finding places in ourselves we've never gone before. But our intention isn't conditioning, stretching, or exercise. Our intention is learning.
Rather than push through the pain, discomfort, dis-ease, and resistance, can we find away around it? Can we find a way to make things easier? Sure you could push through the resistance, but there's no improvement in that. How can we "make the impossible possible, the possible easy, and the easy elegant"? (Moshe Feldenkrais). Then when we come back to doing what it is we need to do, it becomes that much easier and we can do that much more.
It's important here, too, to make the distinction between what we do in the lesson and in real life. In lessons (and sometimes in life), the objective is learning, so we want to use as little effort as possible so we can sense ourselves and cultivate sensitivity (see Weber-Fechner law). We want to slow down and experiment with what we're doing and how we can improve the function. But if you're in a high-pressure situation and you have to do something now and it has to be done right, of course you're going to use effort! It might not be the most elegant, but it'll get done.
My best example of this is musicians performing. If you're on stage and you're nervous and there's no room for error, you're going to play exactly how you practiced. You're not going to experiment with that new fingering you just figured out, and you're not going to try a new interpretation you just thought of. But if in the practice room you spend your time experimenting, playing, and figuring out how to make things easier and use less effort, then when you get on stage, you're going to be that much more comfortable and have that much more freedom.
So in this way, we do want to become comfortable with the unfamiliar--to explore outside the narrow range of our habits and find new options. But pain or discomfort draws our attention away from the learning. Learning--the kind of neuroplastic change that results from having multiple options, experimenting, and sensing which one is more efficient and effective--happens best when we're curious and interested and when we feel safe.
So by all means, see what happens to you and how you react when you're really cold, hungry, tired, or in a position, situation, or configuration you've never been in before. That's a great place to learn. But be aware of what it is that you're doing. As Dr. Feldenkrais always said, "If you know what you're doing, you can do what you want."
Wim Hof: "How can we hone the skill of being comfortable with the uncomfortable and become more resilient?"
"Western culture has things a little backwards right now. We think that if we had every comfort available to us, we’d be happy. We equate comfort with happiness. And now we’re so comfortable we’re miserable. There’s no struggle in our lives. No sense of adventure."
--Dean Karnazes (The UltramarathonMan and Author of ‘Ultramarathon Man: Confessions of an All Night Runner’ in an interview with Outside Magazine
After doing Feldenkrais all day for ten days straight, I am reminded of the profound transformational effects of Feldenkrais. My yoga practice became incredibly easy, my driving (stick shift) became smoother, sitting in a chair became more comfortable, I can go from sitting to standing with less effort, my breathing and my head are freer, my squatting improved, and I can stand up and sit down on one leg.
But most importantly, I came home with a very clear, in-the-moment sense of what I need and want and how to express that. I again have a clearer sense of who I am, rather than who society or others tell me I should be. I noticed how often I let go of my own ideas, opinions, feelings, and needs when they don't fit with what others want or expect. To me, this is most important aspect of Feldenkrais. When you know exactly how you feel and what you need, and you know this because you've calibrated your senses and proprioception through extensive testing and experimentation, it takes away anyone else's power to tell you how you feel or what you should do. In a culture full of so much information and so many different opinions, it's hard to know what to believe. But rather than trust what someone else says, why not test it out yourself and see what you find? When you can sense things that clearly, trusting yourself is inherent.
That intimate sensing of oneself brings a Realness to life--an integrity to Self and a depth and honesty to connection with others. Exploring new or forgotten movements and one's patterns of movement brings into awareness all kinds of things. This happens as a result of the interconnectedness of our feeling (emotions), thinking, sensing (proprioception), and acting (movement).
Of course, some of the changes fade and some of the differences become normal, making re-entry into everyday life a challenge as I settle back into mundane routine. But I've got some great ideas and intend to do Awareness Through Movement lessons myself with more frequency.
We spent a lot of time working with sitting in chairs, developing a better understanding of the relationships between the mobility of the hip joints, curvature of the spine, and carriage of the head. I have a better understanding of how to work with people through Functional Integration, as well as Awareness Through Movement. And of course I got to spend time with some wonderful friends and come back to a loving home reinvigorated and inspired.
I continue to think about agency--our sense that we can make a difference in our own lives. As I get deeper into nature connection and re-wilding, I see that one of the biggest problems with domestication is that we become lulled into complacency--trading our sense of agency for unfulfilling comforts and luxuries. I see that our power arises from our sense of agency and intimate self-knowledge.
But the great thing about the Feldenkrais Method is that you don't have to believe anything I say and you don't have to understand any of the philosophy. You can test it out yourself with your own body and see what you find. You don't have to try and you don't have to know where you're going--you just do the movements and it works. Try it for yourself and see.
AN INTERVIEW WITH ALEX
June 6, 2017
How did you become interested in the Feldenkrais Method®?
I was introduced to the Feldenkrais Method at Bay View Music Festival. They offered a class, and it seemed like it might be beneficial, so I started taking it and really liked it. I was always a little interested in how music related to other disciplines. When I went back to school at Arizona State in the fall, I saw that the dance department offered a Feldenkrais class, so I enrolled and ended up taking it for four semesters. The more I got into Feldenkrais, the more I liked it, and the more I realized how much there was to learn and how much of a difference it could make. It was like falling down the rabbit hole. By the time I finished my undergrad, I knew I just had to continue and train to be a practitioner. Feldenkrais had made too much of a difference in my life to stop.
Can you explain how Feldenkrais helps musicians?
The biggest thing I’ve heard from other musicians who do Feldenkrais is that it changes the way they hear the music. By putting musicians more in touch with their kinesthetic sense of themselves, it helps quiet some of the “noise” going on in the nervous system, which results in the ability to hear a lot more of the details in the music and for music to be not just an intellectual experience, but to feel it throughout the body. Hearing music then utilizes the entire nervous system, which is located throughout the whole body, not just the part of the nervous system in the skull.
Feldenkrais can also help musicians reduce pain, prevent and recover from injury, improve technique, and provide the musician access to parts of herself that she wasn’t aware of. For me, it really helped with my vibrato—to be able to locate the muscles used for vibrato and to learn to control them.
How do you apply the Feldenkrais Method to your teaching and playing?
Learning about neuroplasticity and other principles behind Feldenkrais has really furthered my interest in how learning takes place. I’ve spent a lot of time thinking about how we optimize the conditions for learning when teaching a Feldenkrais lesson, and how I can transfer that to my teaching and practicing bassoon. This question could be (and is) a whole article in itself, but these are basic ideas I’ve distilled it down to:
Feldenkrais is an option for many people who suffer from chronic pain, but many times these people are afraid to try something new and unfamiliar. How would you encourage someone who is nervous about trying Feldenkrais?
Well, the first thing is to ask yourself why you’re nervous. A lot of times it’s because the process is going to involve change and the person isn’t sure what that will look like or where they’ll end up. To this, I would suggest that you trust yourself and your ability to know yourself and decide what’s right for you. No one can make you change in a way that you don’t want to or make you change before you’re ready. The thing you’re afraid about losing—either you don’t really want it in the first place, or you’re not going to lose it and it will probably improve.
Another thing that happens is people become desperate, especially if they’re in pain or their career is at risk, and they try everything without really investing in anything. There are a lot of different methods and therapies, and each has their value. If you try to learn Feldenkrais and Alexander technique and Reiki and Mindfulness-Based Stress Reduction all at the same time, you’re going to end up overwhelmed, stretched thin, and not getting anything out of it. Pick one thing that’s easy for you—that feels good and that feels like a good fit for you—and stick with it for a little while. If it doesn’t work for you, then move on to something different, but just try one thing at a time.
Feldenkrais is sometimes less accessible than other methods or therapies, but it’s very often the thing that works when nothing else does. I’ve found it can be a big investment, but it’s an investment in oneself, and it pays off ten-fold.
How has your life changed since studying Feldenkrais?
It’s overwhelming, really, how much it’s done for me. It’s changed how I relate to myself and the world around me. I feel better about myself—more secure, sure of myself, and empowered, and less stressed and anxious. I have better interpersonal relationships with my friends and colleagues, and especially with my family and my significant other. I relate to school and to music differently, which is allowing me to feel less pressure, become a better musician and a better student, and not burn out so much. I have a better sense of what I want and I what I need. Plus, it’s opened up a whole new possibility for my career.
 Alex Toenniges, “Creating Optimal Learning Conditions: A Practical Application of the Feldenkrais Method® in Music,” The Double Reed 39, no. 3 (2016): 77-82.