1. Well-Being Through Pelvic Floor Awareness
2. Abdominal organization, the container and the pelvic floor
3. Peeing! + Exploring Front & Back of Pelvic Floor through Skeletal Connection
4. Balancing the Buttocks
5. Breathing Evenly and Optimal Lifting of the knees
6. Learning, Patience, and Engaging the Pelvic Floor
7. Everyday Movements and the Pelvic Floor
8. Looking Outward, Sensing Inward: Eyes and Pelvic Floor
9. The Pelvic Floor - Sitting/ Mapping/ Breathing

4 Feldenkrais Awareness Through Movement® Lessons with talks. Access to 11 downloadable audio recordings.

INTRO: Guiding Principles
1. Organizing the Hip Joints
2. On Hands and Knees: Coordinating Hips, Pelvis and Spine
3. Lying on the Side: Slow Movement of the Leg
4. Standing and Moving Backwards for Balance

“I feel so much stronger in my pelvic floor. I don´t need to pee as often as before – and I sleep much better during nights thanks to this.”

“I now feel hopeful for the first time in a long while that I may not be incontinent forever :) It's been a really difficult journey for me to try and regain pelvic floor functionality, and this work has gotten the most promising results I've yet experienced. I look forward to continuing to work with these lessons and that I am capable of deepening my relationship with my pelvic floor with these tools.”

“I feel my pelvic floor is more engaged or connected to my everyday movements. Also, my cystocele has improved dramatically”

“TWO HUGE learnings for me were:1. The pelvic floor is a synergistic system! 2. The distance between the sternum and the pubis is an indicator of the degree of stretch or balance in the abdominals! This simple yet powerful sensation was HUGE for me and I found the adjustment of that provokes the synergy!”

“I became aware of my muscles in my lower belly in a way that I had never felt before – and that is so interesting and I just love it! I also felt very relaxed after the lesson.I must say that I am so impressed by Deborah’s deep knowledge in this field, she is really an expert!”

“I can sit cross legged on floor with greater comfort. I'm more aware of the imbalance between left and right sides. More aware in day of pelvic movements and their relationship to abdominals.”

“The theoretical explanations, the relationship to everyday life and the physical practices were relevant and integrated in a clear and concise way. The series supported my knowledge for teaching dancers and for my personal health as a woman in her 60's.”

“It was very powerful information for me with regard to riding. It’s hard to put into words but I was able to bring each lesson into action on my horse while riding. I’ve been exploring a lot with regards to Feldenkrais and riding for years but this was very subtle and detailed and powerful.”

“Wow there were a lot of things I learned. I learned intellectually and experientially the relation of the pelvic floor to the diaphragm. I could sense the “movement container” in myself. This series was supportive in ways that were very practical like how to relax the pelvic floor and how to visualize the pelvic floor. I loved the part about peeing and basic self-care in that respect – the things you often aren’t taught about your own body unless you have a problem.”

“For me it was more a relationship to my breath, and my ability to use my breath to calm myself, including parts of me (my neck, my shoulder) that always want to jump in on the action - even when I'm doing nothing but lying on my back and breathing. It was great to develop a better understanding of the relationship between the pelvic floor, the diaphragm and the breath.”

“I have a better awareness of how my pelvic floor affects my posture and supports my back. I hadn't been aware of that connection before.”

“The lessons were taught so beautifully, with such care and attention to those on the floor which made them very organic. I also learned so much about my pelvic floor, connections and disconnections. Strengths and weaknesses. So that was so useful.”

“Before we started I really felt little conscious connection to my pelvic floor, it was like a "blank spot" in my body. Right from the first lesson I started to get more awareness and each lesson helped me to build on the connection.”

7 Feldenkrais Awareness Through Movement® lessons with talks + 2 Bonus ATM lessons to support Expanding Your Self Image. Access to downloadable audio recordings.

1. Abdominals in Action Intro Lesson
- Stability Through Organizing the Abdominals

2. Class #1
- Talk: Intro to Abdominals in Action
- Shortening & Lengthening Abdominals in 4 positions
- Class #1 Reflections / Q&A

3. Class #2
- Talk: Learning is Explorative, Not Performative
- Exhaling and Using Abdominals
- Class #2 Reflections / Q&A

4. Class #3
- Initiating Pumping Action with Abdominals
- Class #3 Reflections / Q&A

5. Class #4
- Standing, Moving Spine Backwards with Abdominals
- Class #4 Reflections / Q&A

6. Class #5
- On the Side, Coordinating Abdominals, Leg and Head in 3 ways
- Class #5 Reflections / Q&A

7. Class #6
- Organizing Abdominals for Diagonal Connection
- Class #6 Reflections / Q&A

"I have done this lesson so many times and I still found new sensations and ideas doing these movements with your guidance. The changing shapes of the abdominal and chest cavities with different positions were fascinating. It was like sculpting the entire breathing space of the torso using the breath, the power of abdominals and the awareness of the skeleton and entire trunk with the pelvis. Thank you for this learning!"

"AMAZING lesson thank you, such a pleasant change in the back of my ribs on one side, it feels happy and balanced thank you!"

"wow that was amazing Deborah My walking feels so different. I can feel the front of my spine moving! thank you"

"I don't have to wait for changes in my body...l can create the newness!"

4 video classes with FeldenkraisAwareness Through Movement lessons + talks. Access to 15 downloadable audio recordings.

1. Touch for Breathing
2. Touch for Hands & Arms
3. Touch for Jaw, Neck & Throat
4. Touch for Feet & Legs

“I learned to listen to my body with my hands and my hands also felt received by my body.  I know that with my new skills, touch with my partner is going to be so much richer, more intimate and pleasurable.” 

“I loved the way I felt during and after class: so deeply relaxed and serene, truly nourished by touch.” 

“I enjoyed the gentle luxury, the lusciousness, the more rounded, more 3D, more aliveness I felt afterwards. I aim to incorporate more of these ideas and practices into my life and hope to benefit others with my increased awareness.” --Jacqueline Lewin

“Wow!  What a difference these classes have made to my everyday, through touch and also a general compassion and gentleness towards people. These lessons are something that I return to throughout the day when I feel my hands clamping into a fist or feeling anxious in general.  Feldenkrais lessons in general told and encouraged me to be non-judgmental and accepting of my body and habits just the way they are, to feel supported by the ground and to play.  Feldenkrais, Touch for Well-Being and the library resource have changed my life in profound ways.  Thank you for this gift of Touch for Well-Being, it is one that I will treasure.” --Jessica Watson

“From the first class and the intro about hands and touch and the quality of touch I learned so much.  I teach ballroom dancing and quality of touch is SO important from how we just greet one another and get into position, then moving on to lead and follow.” 

“As a caregiver, I’m learning to touch my clients with more skill, subtlety, awareness and creativity, and less tension and effort.” 

“It seems I have experienced a calming, grounded, more cheerful, optimistic, upbeat feeling of well-being lately. I am quite content to stay at home during these COVID times and seem less anxious when I do venture out into public.”

“I have got a new sensitive feeling in my hands! I have noticed how easy and quickly my nervous system gets balanced when I use Self-Touch, or when I touch another person or animal.” --Christina Fagrell

7 Feldenkrais Awareness Through Movement® Lessons with talks and Q&A. Access to 17 downloadable audio recordings.

1. Intro & Breathing to Calm the Nervous System
2. Enlarging Curiosity and Developing Self Knowledge
3. Edges of the Feet and Smooth Rolling of the Head
4. Curiosity and Self Knowledge Through Awareness of Breath
5. Open Mindedness in Action: The Candelabra
6. Exploring Self Image Through the Shoulder
7. Integration and Perspective: Moving and Lengthening the Spine
8. The Appreciation of Beauty: Rolling on Side with Rotation of the Leg
9. Bravery and Kinesiophobia/ Variations with Arms in Triangle

“Deborah's care and sincerity were tangible at all times; these qualities are just as important as her knowledge.” -James McAndrew

“I absolutely loved the lesson that involved breathing. I learned so much! I was totally unaware about my breath holding pattern. A world of difference! Like a true breath of fresh air:)”

“It helped to relieve a pain in the hip/glute muscles, which had been keeping me from running for months.” -Anonymous

“I learned to notice more about my stress (worry, frustration, upset) holding patterns. Releasing contraction in the jaw, hands, throat, feet allows a pause in the stress cycle.”

“I better understand the far-reaching aspects of living with pain.” -Katarina Halm, M.A., CFT, GCFP

“I loved experiencing and observing how Deborah demonstrated permissive language and curiosity in many traditional lessons, slowing them way down.” -Mara Yale, Feldenkrais practitioner

“After doing the lessons I was able to bring some of the ideas into my practice to help people with pain.” -Rachel Rudansky, Certified Rolfer

6 Feldenkrais Awareness Through Movement® Lessons with talks and Q&A. Access to downloadable audio recordings.

Intro to the series
- Basic Chanukiah
1. Chanukiah 1: Arms Behind The Back
2. Chanukiah 2: Sit and Kneel
3. Chanukiah 3: Sliding Arms on the Back and Belly
4. Chanukiah 4: On a Chair
5. Chanukiah 5: Compilation

"My breathing feels much softer and more expansive"

“I can now wash a whole sink full of dishes without any pain in my low back!  I never would have suspected that the problem was restriction in my thoracic spine/shoulder blade area.  I can also easily hold a graceful frame (such as in ballet or tango) without feeling strain - I have access to a newfound freedom and elegance in my dance experience that is quite delightful.” - Shayna

“This classic Awareness Through Movement® lesson is one of Moshe's grandest and most unique tours of the complex organization of multiple systems of our bodies. With her exquisite teaching skills, Deborah leads her students to explore these lessons with compassion and care. Thank you both for providing this remarkable opportunity!” - Becky Behling, GCFP, certified personal trainer

“My thoracic spine became nimble, light, quick and elegant to move.  It moved me to humility.” - Helena Heppner, Balance and Walking Coach

“When I was taking a walk today, I had so much more movement in my whole ribcage. Marvelous!”

"I loved waking up in bed and playing with these movements before getting out of bed. Makes me feel safe and open, like a happy baby.”

“I’ve been Feldenkraising for more than 20 years doing FI and ATMs.  This class enabled me to access the feeling of my spine between my ribs for the very first time.”

“One pleasure after another.  All is pleasing to my soul and spirit. What a wonderful way to celebrate our being together.”

“I had the experience on the last day that a long standing emotional block had eased.  How does one describe that kind of experience?  It is deep and personal and words do not capture it.  For me, it is much more than gaining a few degrees in shoulder movement. The work of the lessons, building upon each other, centering on the chest and mid back set up the environment for a release…Feldenkrais work may be slow but well worth the time.” -  Heidi Mcovern, Feldenkrais Practitioner 

6 Feldenkrais Awareness Through Movement® Lessons including 2 Feldenkrais ATM lessons.

PART 1:
Introduction
Mind Mapping in 99 Sec
Preparing the Attitude of the Body/ Tilting Arms and Legs

PART 2:
Central Image w/ 8 Lines
Radiating Associations

PART 3:
Constructing a Meaningful Map

BONUS RECORDING:
Calming Your Face & Intro to Mind Mapping

"This Mind-mapping workshop was life-changing.

It's a key that I feel can use to open many doors and solve many problems. Wish I'd learned this at the age of 20!

A highlight was feeling unbelievably calm and in control of a project that typically would involve lots of anxiety and spinning my wheels!

It gave me a new confidence about being able to see a clear path and complete what I start. I think it will be helpful for many other projects." - Amy 

7 Feldenkrais Awareness Through Movement® Lessons with talks and Q&A. Access to downloadable audio recordings.

INTRO: Flexors/Extensors - Fundamentals Variation
1. Exploration: Connecting Your Pelvis with Your Whole Self
2. Reversibility and Maturity: Rolling Softly Like a Baby
3. Sliding Hands Down Legs in Sitting to Improve Skeletal Support
4. Sensing, Moving, Thinking and Feeling While Lying on the Belly
5. Learning, Movement & Imagination: Improving Flexibility with Holding the Foot
6. Diagonal Pressing/Lifting and Breathing

"So much extra variation on a lesson I thought I knew well. The sense of ‘heat’ and freedom in my pelvis and hip joints afterwards was a new experience for me."

“This was such an intense class for me, both really frustrating (I wanted to stop half way) and then exhilarating when that thing I had such difficulty with suddenly just happened! I love Deborah's talks before and after” - Maud

“These lessons are so good, I had to dedicate a notebook to Deborah Bowes! So much helpful information, delivered with so much kindness!” - Darlene Carman

“Loved, Loved, Loved this lesson. Yummy definitely described it—very pleasurable and I did feel like I was in a trancelike state.” - Linda

"Wow! I loved revisiting the fundamentals and particularly enjoyed the exploration on the use of imagination."

"Once again, I enjoyed your lesson so much! At the very end, finally back onto the back, I could feel my breathing in the upper spine and into the base of my skull. Not only feel the breathing but also warmth in all that area. And turning has become such a wonderful movement, so big with such ease. Even looking up and down has radically improved. Thank you !!!"

“Fluid movement of the upper spine! Such clear and precise instruction.” - Keith

“Deborah, I loved this lesson! Just the right pace with profound results of freedom through my upper spine. Thank you.” -  April

“I first came across this lesson several decades ago via one of Moshe’s books and I had quite forgotten it. It was lovely to have your clear instruction instead of trying to work it out for myself from his writing! Your teaching is wonderfully clear and your pointers so illuminating.” - Julia Frances

“What an incredible lesson! When we were lying on our backs at the end, my spine and back felt so soft and pliable it felt like I was hugging the floor. A wonderful way to feel connected and supported by the environment.” - Mary

Video replays and Audio downloads of 6 Awareness Through Movement lessons: Introductory session + 5 ATM lessons

Intro to Legs in Action
- Mobility of Hips & Connecting Legs to Spine
- What is the Connection Between the Legs and Pelvic Floor - Feldenkrais
- Feldenkrais and Hypermobility

1. Class #1
- Frog Movements with the Legs and the Arch
- Legs in Action Class #1 Reflections / Q&A

2. Class #2
- Talk: Differentiation and Integration of Hip Joints + Caring for Yourself in ATM
- Getting to Know the Hip Joints
- Legs in Action Class #2 Reflections / Q&A

3. Class #3
- Connecting Legs to Spine, From Toes to Hips
- Legs in Action Class #3 Reflections / Q&A

4. Class #4
- Heel Circles with Ankle Proprioception
- Legs in Action Class #4 Reflections / Q&A

5. Class #5
- Sliding Hands Down Legs with Comfort and Care
- Calming the Motor Cortex with the Hands (2 min)

“Deborah’s gentle, intuitive and knowledgeable approach helped me trust and relax into her direct approach. I loved how reassuring, supportive and confident she was in her work and in our abilities.”

“She is a no nonsense and ethical person who I would study with again and again.”

“I loved how informed and experienced Deborah is as a teacher. It was so enjoyable to follow her through lessons and questions.”

“I found amazing the teacher, Deborah. I learned so much from her sweet way of teaching, the use of her voice. It's a pleasure to be in one of her classes. She creates a wonderful safe environment”

“I appreciate and admire Deborah's gentle, calm, voice. the fluidity of her instructions.  I love her presence.” 

“Deborah usually highlights her thoughtful explanations of principles Moshe wrote about and applies those principles to well-organized ATM lessons. She also brings to her teaching a depth of wisdom about the existential challenges of being human and how the Feldenkrais Method can be helpful for working with them.” - Dan Clurman, Feldenkrais Practitioner

“My experience was trusting and her teaching is brilliant.”

“Wonderful. Precise, many interesting theoretical insights, caring, to the point.”

“Gentle and supportive, very clear instructions.”

“Phenomenal, charming, engaging.” -  Helena Heppner, Balance and Walking Coach

Includes access to video and downloadable audio recording 

1. Fine Tune Your Breathing
2. Reflections / Q & A after Fine Tuning Your Breath

“Wonderful. Precise, many interesting theoretical insights, caring, to the point.”

“Gentle and supportive, very clear instructions.”

“Phenomenal, charming, engaging.” -  Helena Heppner, Balance and Walking Coach

“Deborah’s gentle, intuitive and knowledgeable approach helped me trust and relax into her direct approach. I loved how reassuring, supportive and confident she was in her work and in our abilities.”

“She is a no nonsense and ethical person who I would study with again and again.”

“I loved how informed and experienced Deborah is as a teacher. It was so enjoyable to follow her through lessons and questions.”

“I found amazing the teacher, Deborah. I learned so much from her sweet way of teaching, the use of her voice. It's a pleasure to be in one of her classes. She creates a wonderful safe environment”

“I appreciate and admire Deborah's gentle, calm, voice. the fluidity of her instructions.  I love her presence.” 

“Deborah usually highlights her thoughtful explanations of principles Moshe wrote about and applies those principles to well-organized ATM lessons. She also brings to her teaching a depth of wisdom about the existential challenges of being human and how the Feldenkrais Method can be helpful for working with them.” - Dan Clurman, Feldenkrais Practitioner

“My experience was trusting and her teaching is brilliant.”

3 Feldenkrais Audio Downloads + 2 PDFs with lesson notes

1. Breathing with 3 Sounds
2. Self Hug
3. Rolling Softly Side to Side like a Baby

This workshop includes Awareness Through Movement appropriate for anyone and a talk about curiosity to improve your well-being.

Part 1: Intro & Breathing to Calm the Nervous System
Part 2: Enlarging Curiosity and Developing Self Knowledge
Part 3: Edges of the Feet and Smooth Rolling of the Head

"This is a great lesson to really begin the process of readying the self for sleep. I feel deeply relaxed and sleepy. It is a wonderful practical lesson to have in the tool kit to calm the nervous system at any time. The practice can be done in sitting or lying down so very easy to adapt to your situation. I will return to this one for sure."

“Breathing awareness is always delicious. This short lesson is a lovely way to center before any lesson or activity, even when not in acute pain.” -Joyce

“this is the first time i am doing this and yes i feel better than 10 min. ago.. i have chronic back pain and it was very acute the last 2 weeks .. when we began all my attention was on the pain.. i felt as if the sound was blown into my back and the pain decreased.. it became a very hopeful start for me” -Dilek

“This simple practice was very transformative for me. I first tried it in the midst of not being able to sleep, feeling pretty stressed out with my mind racing. I figured it would be more supportive to do a lesson than continue to lay in bed and worry. But instead of venturing into the series of lessons from this workshop, this one segment allowed me to quickly drop into my body again, rest my weight into the bed, and fall asleep before it was over. Doing it again the next morning helped to take the edge off of my "insomnia hangover" too. Thanks for this Deborah!” -Megan

"Clear, accessible, practical, and empowering."

"Another wonderful lesson. I love how generously you share your gems, I so look forward to your lessons. Thank you, Darlene"

“This is an AMAZING lesson to visit when in the middle of pain flare-ups (specifically, for me, in the area of the shoulder and neck) - it is very difficult to focus elsewhere when feeling pain in these areas for me, but this lesson helped me to divert that fixation and, in the end, find so much ease and relief.” -Rachel L.

“So cool to feel the connection between my neck and feet/ankles while standing and turning my head at the end of the lesson!” -Megan

“I don't suffer from pain - I listened to this because I was curious :) Loved it generally and with the added bonus that it involved ankles... And thank you Deborah for elaborating on the relationship with the vestibular system. Aged 5 my ankle and foot were run over - thankfully no bones broken, and as long as I remember I've always had vestibular balance that's a bit of a background challenge. Moving my head with the movement focused on my left ankle just wasn't happening for me. Interestingly I had to stop and get up for a moment which involved a few steps and when I went back to it as if my magic I could do it almost unthinkingly. Will do again for the general feeling it gave me and perhaps I learn more about my ankle too. Thank you!!” -Jacqueline