Mary Spire
Mary Spire



Feldenkrais Method by Mary Spire, based in Northern California

THE FELDENKRAIS METHOD ®

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Previously all of Mary's recordings were available only through purchasing CDs. You can now download those CDs in their entirety or in part in MP3 format.

NEW MP3 Series

ONE-DAY AWARENESS THROUGH MOVEMENT ® INTENSIVE WORKSHOP: April 2013
THE POWER OF ATTENTION AND AWARENESS: FOUR ATM LESSONS

($10.00 each / $40.00 for all 4 lessons)

 

Engage the power of your attention, awareness and your brain's natural plasticity to recognize and change self-limiting patterns in breathing, moving, thinking and acting. The outcome will be evolving freedom and choices in your everyday activities and life - and a heightened sense of well-being.

Strengthen your abs while lengthening your back (42:04)
On back and in sitting crossed legged: strengthen your abdominal muscles while lengthening your back muscles
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Sitting in a chair (37:41)
Mobilize your head, neck, spine and pelvis by flexing, extending and turning your spine and pelvis
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Twist and turn your spine and pelvis; expand your chest (46:35)
On side: twist and turn your spine and pelvis - expand your chest and breathing
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Tilt legs and twist spine (34:32)
On belly: tilt your legs and twist your spine to come to sitting (advanced use of neck and spine)

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One-Day ATM Intensive Workshop: April 2013 - Entire Set of Four Lessons Add to Cart


INCREASING YOUR MOBILITY AND FLEXIBILITY

Six Beginning Awareness Through Movement Lessons

($7.00 each / $40 for all 6 lessons)

This basic set of 30-45 minute lessons is ideal for beginners, older adults and those with neurological conditions. With these gentle, easy and potent movement lessons, you will experience sitting comfortably, rolling from your back to your side effortlessly and freer breathing.

Rolling effortlessly
Lying on your side, elongating your arm and rolling onto your back

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Pelvic Clock
Lying on your back: increasing the power of your pelvis
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Freeing your shoulders, neck and pelvis
Lying on your back: move your pelvis and shoulders in opposite directions
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Sitting comfortably
Flexing and extending your spine while sitting
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Turning easily
Turning and rotating your head, shoulders and spine while sitting
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Freeing your jaw
Exploring the connection between movements of the pelvis and freedom of the jaw

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Increasing your Mobility and Flexibility - Entire Set of Six Lessons Add to Cart


FIVE INTERMEDIATE AWARENESS THROUGH MOVEMENT LESSONS

($9.00 each / $45 for all 5 lessons)

With these innovative and potent movement lessons experience greater mobility, freedom and flexibility in your back, spine, pelvis, neck and shoulders, expanded, easier and fuller breathing, more freedom and choices in movement as you learn to feel and move in new and optimal ways.

Free your chest and enhance your breathing
Lying on your back: Increase the mobility between your chest, pelvis, hip joints and spine as you explore and expand your breathing
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Increase the mobility of your spine
Lying on your stomach: Learn to lie comfortably as your spine, pelvis, neck and head become more mobile and flexible
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Expand your breathing
Lying on your back: mobilize, twist and bend your spine, pelvis and shoulder girdle while expanding your breathing in varying positions
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Free your shoulders chest and pelvis
Lying on your side: organize your back and pelvis to free your arms, shoulders, chest and neck
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Improve the use of your arms, neck and back while sitting
Sitting in a chair: engage the power of your back and pelvis to optimally use your hands, arms, shoulders and neck with ease, enhanced awareness and a minimum of effort
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Five Intermediate Awareness Through Movement Lessons (Entire Set)
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EFFORTLESS USE OF THE ARMS AND HANDS I

Five Awareness Through Movement Lessons for Musicians / Computer Keyboard Users

($10.00 each / $48 for all 5 lessons)

 

These innovative and potent movement lessons focus on how to use the powerful, strong muscles of the lower back and pelvis to free the neck and shoulders, thus reducing the strain in the arms, fingers and wrists. These lessons are especially beneficial for musicians, for people who work at computer keyboards and for anyone who wishes to improve the use of their arms and hands. By improving posture, breathing, coordination and thinking as you learn to move in new ways, you can prevent injury and improve your performance skills.

Lengthening the Spine
On the back, rocking movements connect the head and pelvis while softening the rib cage
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Increasing Mobility of the Chest
On hands and knees, flexing and extending the spine
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Rolling Fists
In three positions, increasing the mobility of shoulders, arms and wrists
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Flying Lesson
On the belly, extending arms with bent wrists

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Dominant Hand
On the back, delicate and subtle movements of fingers, wrists and arm dramatically reduce chronic tension throughout the body
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Effortless Use of the Arms and Hands I - Entire Set of Five Lessons Add to Cart

EFFORTLESS USE OF THE ARMS AND HANDS II

Five Awareness Through Movement Lessons for Musicians / Computer Keyboard Users

($10.00 each / $48 for all 5 lessons)

These advanced lessons are recommended for those with prior Feldenkrais Method experience and focus on how to use the powerful, strong muscles of the lower back and pelvis to free the neck and shoulders, thus reducing the strain in the arms, fingers and wrists. These lessons are especially beneficial for musicians, for people who work at computer keyboards and for anyone who wishes to improve the use of their arms and hands. By improving posture, breathing, coordination and thinking as you learn to move in new ways, you can prevent injury and improve your performance skills.

Lengthening Arms and Legs
On the back and side, coordinate your breathing with lengthening your arms, legs and spine
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Increasing Mobility of the Spine and Chest
On the back and stomach, tilt legs and twist spine
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Hands Behind
On the back, differenciate the movements of your shoulders, chest and spine while rolling your pelvis
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Opposing Movements of Shoulder Girdle, Head and Pelvis
On the side, differenciate the movements between the arm and head, chest and pelvis
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Extending Arms and Knees
On the side, twist, soften and mobilize your rib cage to free your arms, shoulders, neck and pelvis
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Effortless Use of the Arms and Hands II - Entire Set of Five Lessons
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ONE-DAY AWARENESS THROUGH MOVEMENT INTENSIVE WORKSHOP: MAY 2010
FREEDOM AND CARRIAGE OF YOUR HEAD: THREE ATM LESSONS


($10.00 each / $30.00 for all 3 lessons)

The focus of this one-day worskhop is freeing your head, neck, jaw and breathing. These three inter-related lessons explore the relationships of intention, imagination and action - and the resulting evolving freedom and choices in your movement and thinking.

Flex and extend your spine, free your tongue and jaw
On the back, belly and sitting: free your neck, tongue and jaw while bending and extending your spine
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Lengthen your arms to free your chest, shoulders and pelvis
On the back and belly: re-organize your chest and spine as you lengthen your arms
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Roll your head and pelvis
In three positions: roll your head in-between your hands and roll your pelvis
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One-Day ATM Intensive Workshop: May 2010 - Entire Set of Three Lessons Add to Cart


ONE-DAY AWARENESS THROUGH MOVEMENT
INTENSIVE WORKSHOP: July 2010
EXPLORE AND REFINE YOUR SELF USE: FOUR ATM LESSONS


($10.00 each / $40.00 for all 4 lessons)

The focus of this one-day worskhop is exploring and refining the use of your spine, pelvis, ribcage and breathing. These inter-related lessons explore the relationships of intention, imagination and action - and the resulting evolving freedom and choices in your movement and thinking.

Lengthen your arms in opposition
On back and side; push through your feet and pelvis to lengthen your spine while distancing your two arms and hands
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Variations on sitting in a chair
Mobilize your rib cage, shoulders, neck and head while sitting on a chair
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Explore and refine the use of your spine
On back, belly and all fours: lift and lower your spine and head with a taut abdomen
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Free your hip joints and arms
Sitting on the floor; use your pelvis to free your hip joints, arms, neck and head

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One-Day ATM Intensive Workshop: July 2010 - Entire Set of Four Lessons Add to Cart

IMPROVE YOUR MOVEMENT IN EVERYDAY ACTIVITIES: SIX AWARENESS THROUGH MOVEMENT LESSONS

($9.00 each / $50 for all 6 lessons
Improve your posture, flexibility and mobility in sitting, walking, rolling and breathing.

Free Your Shoulder Girdle and Neck
Improve the mobility of your shoulders, shoulder girdle and neck while sitting in a chair.
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Sophisticated and Elegant Rolling
Learn to roll from sitting to lying on your back and your sides - swing yourself to sit
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Improve Your Breathing
On belly and back: Focus your attention on increasing the length of your inhalation and exhalation.
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Baby Feet and Breathing
On back, sides and in walking: "paint" and differentiate your toes, feet and ankles while coordinating your breathing to the movements.
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Twist Spine
On back with crossed legs: mobilize your spine, chest, pelvis and breathing with opposing movements of your pelvis, back and head.
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Smooth Movements for Improved Walking
On back: explore and refine the diagonal connections between your hips, shoulders, back and head.
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Improve Your Movement in Everyday Activities: Six Awareness Through Movement Lessons - Entire Set of Six Lessons
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"Professional Feldenkrais Method practitioner serving San Francisco, Berkeley, Albany, San Rafael and other cities within Northern California."


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