Improved standing and walking with better hip joint dynamics
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- Опубліковано 9 лют 2025
- This lesson is the last one in my UA-cam hip joints workshop. It puts all the previous lessons together and shines a new light on standing. It's a great lesson to get to know more about the dynamics of standing. This lesson series (and the Feldenkrais Method of Somatic Education in general) is practically for everyone - no matter if your into sports, gymnastics, yoga, pilates, blogilates, bodyweight training, or if you're a couch potato. If you have a human body, with bones and tendons and muscles and a brain, then this kind of lesson is always a great experience. In case you have pains, this lesson leads you further towards pain free standing and walking. If you have knee pain this lesson also might help you greatly.
My UA-cam Hip joints video workshop has 5 videos, with 4 of them being full length Feldenkrais lessons. This is lesson #3.
Please stay tuned for my upcoming workbook to summarize my UA-cam hip joints workshop.
Learn more about how to do Feldenkrais lessons (in general) from my book: www.myfeldenkra...
If you would like to support my UA-cam video production (with any amount you like, starting from 1$) any donation greatly appreciated: www.paypal.me/A...
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Bird sounds in intro by hargissssound
www.freesound....
End title music by Jeff Kaale: / jeff-kaale
Alfons, you were the subject of a.conversation I had with a physical therapist yesterday. I was attending a class for senior citizens on enhancing balance, and I mentioned doing the Feldenkraus Method to heal and balance my body after having injuring it doing excessive yoga. It turned out that she, too, does this practice. Your name came up. We both agreed that we loved your work and that we find your presentations to be concise and FUN! Just know that you are loved and appreciated by two people in Las Cruces, New Mexico in the U.S...
Wow! I mean how cool is that??! ❤️🍀 Thank you for your frequent comments, it's interesting for me to have continuous feedback
Feldenkrais with Alfons - well, I can give it to you because I do a practice a day, sometimes two, and my 84-year-Old body is becoming revitalized, strengthened, and stronger than when I began doing the movements awhile back. I consider the results to be quite miraculous, actually.
Thank you Alfons, every morning spent with you, my hips are feeling better!
Enjoyed this lovely lesson. Feels like all my major joints are loosened. Was able to walk around the park much easier this morning after doing the lesson yesterday. Thank you!
you da man! :) great lesson.. gosh nothing like rediscovering a lost movement
Wow, I love this series. My hips and legs feel great! So happy to move them.
I was amazed at the differences in my range of movement at the end of this lesson in contrast with the start. Thank you so much for your generosity Alfons :-)
Thank you, Alfons.
This lesson towards the end when you asked to imagine doing the same movements as right leg, it reminded me that there's scientific evidence of how the body reacts from the cell level.
I learned it from Dr Joe Dispenza's audiobook
Breaking the habit of being yourself.
Fascinating!.✌️
Torn meniscus 3 weeks ago right knee... Finding my way back to my body and movement... This was perfect! Thank you ❤
At one point in time I was a teacher of yoga. After working with many different body types I found that personal body dynamics has a profound effect on different types of movements. Some people because of short arms and long legs may not be able to do some of the movements suggested here. Many times a movement has to be adjusted to each body. When students would get discouraged with many different yoga movements I would explain to them to examine their body proportions and adjust that movement to their body. This is where an individual coach who is aware of body dynamics helps a lot. I am grateful for all that you are teaching here. It is a great help to so many. Thank you
Thank you for this lesson, and... I loved the rant.
lol... obviously at that time 4 years ago I felt quite free to speak whatever came to my mind 😅
Great work Alfonso thank you tom from newzealand
Very good culmination of hip series. Boy will I be repeating this series.
good to hear! and to see how you work through the lessons. Very nice! Keep it up 😊
OMG-- best video ever. I had lumbar Fusion about 3 years ago-- L-3 to L-5 it went well. But i have had more back and side pain- Because I was told I was compensating and had too flat a back. Oh Boy- PT works for a bit- Massage therapy also helps. But stretching our the QL on this video, and stretching my legs has given me an enormous feeling of relaxation. Thank you So much Alfons.
Glad to hear surgery went well. However, it seems like daily movement practice is still necessary. I also noticed this with myself. 1-3 movement sessions for anything 5-7 days a week seems to be a requirement just like hygiene or brushing the teeth. It seems like as if we need some safe core strength training as well. At least for what I observe with people is that the ones who do that fare so much better than the ones who don't. Glad you're on the train! Best greetings, Alfons
I have a suggestion for another video in this hip joint series, a sort of 'take it to the streets' video. Feldenkrais has some info in his books about the dynamics of walking but it doesn't seem complete so it would be great to see one of your videos focusing entirely on the dynamics of walking efficiently. Also stair climbing actions and even some balance exercises. What do you think?
You're several steps ahead of me !
Yes I also want a video on stair climbing..
Hi Wendy, it's been a long time, I hope you're doing well! My latest 10 or so videos (Crawling, Crawling 2, all the videos adjacent to them) are about the dynamics of walking and posture/action in being upright. I hope it matches your suggestion! All the best, Alfons, Sep 2021
Thank you. Lovely video. My knees are creaking a little. I'll search your other videos for help with that.
give your knees some love.. they will love you back :-) I find the movement in this video very helpful, they removed my knee pains all together: ua-cam.com/video/Zgcm5k53ofQ/v-deo.html
Muchas Gracias por esta lección tan útil.
Beautyful lesson as usuallly. No problem for the movement 'lift on the toes and drop on the heels': it's 's also one of The Eight Pieces of Brocade of ancient qi gong,...The copyright is too old, I suppose :-) Your book (in italian "Spenta la luce, si vedono le stelle"), is very nice and useful. Great
Hi Alfon
I am finding your videos really helpful. I have a tendency to drag one leg through when walking, but noticed after doing this video that i lifted the offending leg much more clear of the ground. Fascinating!
Nice discovery ! Keep on learning :-) Thank you for sharing
If аnуоnе wаnts tо unсоvеr асhing hiр flехоrs bеst wоrkоut fоr hiрs tryy twitter.com/fae9026345570dfe7/status/794458642376368128 Imрrоvеd stаnding аnd wаlking with bеttееееr hip jоint dуnаmiсs
kaleem .
You seem to be spamming this account, that is not respectful, anyway.!.
If I lift my right leg ( fall to left) did I hear that wrong?
At 8:05 did you say that backwards
No answer
The relationship between your wonderful work and that of Michelle Turner is a very good one, Alfons. I am happy to see this!
Ha Ha!!! Me too!!!! Somebody from India asked me for a video of a lesson for standing and I have found this video of you whose link I gave the indian mother. Your remark just at the beginning of the video made me lough loudly for myself because, first, it comes unexpectedly, and second it comes just exactly at the right moment making a very complex cheating for decades from the side of the self so-called further developers of the Feldenkrais method just burst like a soap-bubble. The nephew of Moshe Feldenkrais has told me that he promised his oncle to give to the whole mankind all his recorded method as Feldenkrais wished. You are a ring in the chain of this huge realization. Hats off!!!! Hut ab!!!!
Paul Doron haha, I had to re-listen myself. Sometimes (not too often, luckily) someone will write an angry message to me saying that I stole this or that lesson from Ruthy Alon. That is why I explicitly cite the source for this signature move.
Thank you for this great series! It helps so much as i correct...or balance my stiff 72 year old body. and thank you for your humor...........
Thank you!!!my hips feel so much better. I am training a lot (of goju ryu traditional karate) and overload my pelvis/psoas from time to time. Your hip series bring immediate relief. Have a good weekend.
I really find this video helpful
THANK YOU !!!
mr. feldenkrais studied 'chi gong' or 'tai chi' style movement. this movement of rising & dropping on heels is common in these ancient repertoire. obviously it must be 'tried & true' to be effective
This art never ceases to amaze me! Why, in fact I thought at the beginning of your lesson that you were using some Ruthy sequence, though I'm not a professional or so. You are doing a great job, you are a great Master.
Ha Ha I don't know which planet it's from but working with dynamics in my hip joints is helping me bend my knee even more since a patellar fracture for which I had surgery in May!
This is a great video. Really helps!
Thanks it's very effective.. Everything is in the mind ..
hey alfon
you are doing a great job helping community learn the safer methods for improved funtional movements. many thanks to you i have greatly improved since following your vidoeos. i have a reqest, is it possible for you to make a video on jaw release especially the lower jaw. thnks again
Hi, thank you for your feedback. I will think about your request !
Muchas gracias Alfons¡ Y tranquilo, nadie podría enojarse, ya que los ejercicios del principio son tomados prestados del Qi gong, bastante anteriores a estos métodos ...:)
Спасибо! Это прекрасный урок!
Thanks very much Alfons.
I'm coming to buy your's book :)
ciao
Thank you for commenting and your support! I hope you will enjoy reading my book :-)
Beautifully explained with a feeling like face to face lesson, can it help in knee pain? Or glute muscles relax?
Hello Alfons, thanks so much for a wonderful class. My right and left legs are making a popping noise when I lift one of them off the floor in standing. I felt it came from the ligaments of the hips joints but I don't know what to do for it not having that sound when I pick my legs up. Not happening when I walking but it happens when I lift my legs higher than normal walking. Can you please advise? Uyen x
Hi Alfons the teachercfrom Idaho was teaching with slow concentrated breathing we can balance better, flexibility ought not be a problem, in your case, but, while your teaching, I suppose it could be.
Cindy, this is sweet of you that you think about me ☺️
But I’m not sure I understand that quote, because windsurfers, skateboarders and gymnasts also must breath heavily and they have great balance. Maybe it is best when balance works independently from breathing?
To be able to grab the foot with the same hand, do you find you do a mini side bend in that side?
very likely! weight shift and side-bending, like in the other video
Thx Alfons. In every video I have followed, you seemed to focus more on the right side extremities than the the left. Any reasons for this?
Hi Cissy, interesting observation! Up to 90% of people are right handed and thus might have have an easier entry point into this movement practice, which is one of the main objectives of my videos. Please switch from practicing with your right side to your left as you see fit. 😅
I fell in an uncovered manhole 3 years ago and tore my hip labrum. Saw every Dr. imaginable and decided not to repair the hip labrum surgically. PT did nothing to help and Trochanter Bursitis started. A series of injections, more hip surgeons, etc. Hip surgeons referred me to a back surgeon because at this point I could not walk at all (for 8 months). I went to back surgeons because I had a double discectomy in 2000 at SI/L5. I had rehabilitated that injury (swimming). I had been a runner for years. I have not run again since surgery but did a lot of hiking and yoga. Walked every day when I wasn't hiking. Problems progressed and I started having severe SI pain. I had 4 MRI guided injections into my SI joint that did nothing, I have spent $40k seeing myofacial release specialists, osteopaths, chiropractors, etc., etc. I have followed Alfons's crazy self on UA-cam now for some time and this one here is helping more than anything else I have done. Alfons, I have Iliopsoas syndrome, contracted muscles all over my body, knee pain, hip pain, sever SI joint pain, neck, scapula...on and on and on. I was told that I had a tight PSOAS even though I have a very flat butt and spine and started stretching my Psoas and reading everything I could about the Psoas and the Quadratus Lomborum. Nothing has helped but this video! Please read this and tell me where to start. You can also contact me at chantelleandrews805@gmail.com. This video is the best and all your videos are really.
Chantelle
God bless
Yes, I'm having fun!
excellent! Thanks!
Some of my yoga students find the hip movements in semi supine very useful = mobilizing and then lengthening the leg. One has found that it locks the hip, Any ideas? With thanks.
Thanks.
Hey Alfons, after standing and swifting weight, is there a lesson to walk? I am trying to figure out after stepping the leg forward when to straighten it...
Good question! I’ve never gotten that far, but I’m working on it...
@@ImprovingAbility what!!! If you are working on it... then for me.. I need to really slow and get into detail. Until I figure out, I will continue use this lesson to organize to stand and swift weight. Thanks for your response and sharing your wisdom
@eyeanwatzup, I finally got around creating video lessons that lead to walking! Look at my recent videos named Crawling, and Crawling 2, and the videos adjacent to it (5 up, 5 down, something like this), I hope you find them useful! Best greetings, Alfons
Thank you for this video. Only when I lift my R leg I feel very unstable, while my L leg🦵 is on the floor. Training and Feldenkrais does not seem to improve this imbalance problem. I know this problem since a very long time when I put on socks and shoes 🤣. A doctor mentioned imbalance of my back. A later MRT was negative. I think it’s an imbalance of muscle tension. And I believe feldenkrais can fix it. Which exercises do I need to do Alfons?
Top!
Sorry, I don't resist, one milion dollars question... :-) What's the best exercise from your series for a sacro iliac rotation? ( I have a tibia femur misalignment, 5 years after a car accident, pseudoarthrosis and so on ( I've done all very well, yes). And so I have a perfect straight left leg and the right like a fotball player. For this rotation now I have problems of balance that I dind't have in the past. Not the best for my spinal column and mostly for the neck. The pelvis, the spine and chest seem very stiff and so I imagine myself as a flag in the wind, with my head and neck. I have a good physioterapist, but I'm think in a little while he will tell me something about Lourdes (or at least about a new surgery).
A little prayer to Mother Mary always is a good idea, and to have one million dollars even better, maybe 😁 Just keep on rolling and moving and learning, I wish you all the best!
THANX 😄
Grazie Alfons della bellissima lezione...certo mi piacerebbe ci fossero i sottotitoli in italiano .....saresti veramente grande grande.Purtroppo non so l'inglese e faccio fatica.CIAOOOOOOOOO E GRAZIEEEEEEEEEEEE
Thank you! How can I make subtitles in Italian language ? I don't speak Italian ! Also it would totally break the lesson's concept. We would need audio in Italian language !
somebody who speaks italian can put the translation in the comments section.
Am I missing something but do we then redo this from the beginning for the left foot? Can I buy the book for this?
You can redo the sequence on the other side, or stop the video frequently to also do the other side, or learn it by heart and do the whole thing on both sides, or parts of it. I haven't yet worked this lesson into a book, but hopefully will sometime.
Thank you Alfons. Is it possible to do Skype or Facetime lessons with you? I am not ready yet as I need to get the book and go through all these lessons but I wondered if privates were possible via internet.
I have been doing your exercises thru you tube.My cousin Beth Rubenstein has been teaching Feldenkrais in LA for about 40 years and has been trying to get me to get involved as it is nothing i have ever done before.I have completed 5 sessions with Seth Dellinger in Washington DC.I am going to take at least 10 more sessions with Seth.
Hello Alfons, I am so glad that I found your videos, and have been practicing the Hip Joints videos and have noticed an improvement in walking, and so have others. I stand more upright when walking. My right leg is shorter than the left, and the right hip seems fused and does not rotate outwards. When I stand, I stand with both knees bent so that my right foot is flat on the floor. The uneven leg length is evident as the left knee is bent further forward to accommodate standing flat on both feet. I found this video quite amazing and probably just what is specially needed for the dilemna with uneven leg length. Previously I had difficulties in stepping forward, as in walking, and placing weight on the right leg in order to take the next step with the left leg. I am now finding it easier after doing the hip joint videos, as well as somatic yoga. Would you be able to make any suggestions as to resolving the situation I have described. And since this video seemed on point for the right knee and hip for me, would I need to do the left side as well, or more on the right side as well? Many thanks for the generosity of your spirit in posting these brilliant videos, very elegant and insanely brilliant.
Hi Gyan, maybe the leg starts at the shoulder, or the top of your head.... only in medieval anatomy the leg starts at the hip joint and finishes at the toes. Have you worked through my "Getting better day by day" free UA-cam video series yet?
Hello Alfons, Yes, I agree with the perspective that medieval anatomy sees that the leg starts at the hip joint and finishes at the leg; and this seems to be the paradigm that contemporary thinking seems to embrace. Interestingly I started viewing the Getting Better series this morning intending to start on this. Feldenkrais is so fascinating, and yes, somatic would suggest the inner body and consciousness, and yes it makes perfect sense to me to start at the top, at the head.
Thank you so much for your considered response,. I am delighted to have your opinion and greatly appreciate the videos. And I shall definitely work with the Getting Better videos beginning with my next session - tomorrow morning. Many thanks and auf wiedersehen.
Does anyone have discomfort, in the v-line area of the right leg, doing these movements?
You have good balance, what excercise , do find most helpfulful for, balance.
could you do a video of getting up from the floor hands off without using muscles (except of course gluts). i can do it but it is pure muscle strength it feels like. I guess, I am feeling like there is a way the body needs to organize itself without the use of muscles except maybe the gluts.
you mean from lying to standing? I think I don't know how to do it ! Furthermore I don't know why or how this could be useful. But interesting challenge :-)
no, i am sorry for not clarifying. From sitting to standing, not using hands to help at all.. I think you did it in some video already. But on the same token, the same principle keeps. We already can situp from lying down hands off, that would be the continuation of that.. from sitting up to standing..
I am not sure my message left my iPad:
I have been experiencing excruciating pain lately in my buttocks and thighs whenever I climb a few steps or go uphill. Can you help, PLEASE!
Karin Klupiec, Sydney
Karin, I would recommend you see a doctor / specialist. Once any "dark" cause is ruled out there are many Feldenkrais Practitioners in Sydney to chose from who can work with you in person. Additionally to that, maybe my hip joints videos or SI joint video might help?
can you do a video for getting up from the floor to standing, especially if you are like my dad 'elder, and fear of falling, bad back'.. Thank you☺
uuhhhhh that's not an easy task ! For specific people there needs to be a specific lesson and adaption. Maybe you can help him, explore with him? In general, the older people get and the more ailments, aches, old injuries etc. they have, the more limited their possibilities. There's no short cut and no easy way to get back on the road, and it might involve not only a clever movement sequence, but also regular practice, diet and maybe even some core workout.
Ich schätze Ihren Unterricht Minute 21... Houston, wir haben ein Problem 😅
🚀😅
I walked a little better, but, i am disappointed beause i feel, unbalanced, i felt i needed to do the movement in my left leg, but, i do can hope my imagination did help, but, i am not convinced.
I don't know what i need, do you have any suggestions, Alfonse.
these exercises are to be done for both legs?
depends on what you want to do and how you want to feel
In all of this... Never stretching with your leg....
which planet is this from?
I really liked it. Thanks 🤗
Love you but dropping on your heels is the last movement of “the 8 brocades” or Ba Duan Jin. Probably the most famous qigong form. Not that it matters because movement is just movement.
By the way, I steal from you and Feldenkrais all the time and incorporate it into my qigong classes. Same essence. Different method.
🌷
Here is an interesting 30 second clip on typical vertical movement in the west: ua-cam.com/video/H1Ej2Qxv0W8/v-deo.html. Once one realizes why there is so much laughter in the audio component of this clip it is easy to see why we need to learn to transfer awareness to our functional world such as moving well while walking etc. Wouldn't this be the main objective of the Feldenkrais method? As you said somewhere in one of your videos, 'the trouble begins when we get off the floor'. Your videos are great -- thank you for posting them. Looking forward to working through them all.