Feldenkrais Easy Head Turn Lesson
A short lesson inspired by the Feldenkrais Method: seated students turn the head very slowly, combining the eyes, shoulders, and pelvis, then compare their range before and after. It builds movement awareness and neck mobility.
How to play
- Sitting on a yoga mat, turn the head right to a comfortable point and remember which object on the wall you can see (1 min).
- Repeat the turn 5 times at half speed without trying to go farther (1 min).
- Turn the eyes right while the head turns left, 5 times with pauses (2 min); then turn the trunk right with the head facing forward, 5 times (2 min).
- Turn eyes, head, shoulders, and pelvis together 3 times and retest: which object can you see now? (1 min).
- Test the left side without practicing it and discuss with a partner (2 min).
Rules
- Always move pain-free; if something hurts, make the movement smaller.
- The goal is slowness, not range: no one competes to turn farther.
- Breathe normally and talk only during the final discussion.
Variations
Easier
Do only the simple head turn and the trunk turn, 3 reps each.
Standard
Follow the full sequence to one side, then retest the other.
Harder
Do the lesson lying on the side with one arm extended, adding the eye-head separation.
Adaptations
- Limited mobility: do it in a wheelchair, focusing on the eyes, head, and shoulders.
- Visual impairment: replace the visual landmark by pointing an arm to show how far the turn goes.
- Neck stiffness: cut the range in half and skip the eye separation if it causes dizziness.
Learning goals
- Notice how the eyes, trunk, and pelvis contribute to turning the head.
- Improve neck mobility through slow, effortless movement.
- Recognize focused attention to movement as a self-regulation tool.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Speak slowly and leave real pauses; rushing kills the effect. Students are usually surprised that the untrained side improves too, so use that to get buy-in.
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