People of all ages and physical conditions. Anyone looking to:
• Improve posture
• Reduce pain
• Increase flexibility
• Enhance athletic performance
• Increase awareness of movement patterns
• Stay calm and focused
• Boost productivity

• Move slowly, gently, and within a comfortable range. Smaller movements often lead to greater awareness.
• Explore with curiosity and try different variations to discover what feels best.
• Look for ease by reducing muscular effort. Adjust your speed or range anytime — comfort matters more than precision.
• Rest whenever you like. Pause the recording or simply rejoin when you're ready. Resting is part of the learning.
• Let go of trying to “get it right.” Enjoy the process of discovering new ways to move.
• Notice how each movement connects through your whole body, not just the part that’s moving.
• Notice how movements apply to everyday activities like walking, sitting, or reaching.

With regular practice, you may notice improvements in posture, flexibility, coordination, and overall ease of movement. The small, gentle movements can help reorganize your musculoskeletal system so you move with greater efficiency and comfort. Many people also experience reduced pain and tension, increased calm and focus, and a deeper sense of body awareness. These benefits can enhance everyday function — and even athletic performance.

Each lesson guides you through a series of slow, gentle movements designed to increase your awareness and help you explore new ways of moving. Most lessons take place lying on the floor, but we also offer seated and standing options.

Everyone’s body is different — shaped by genetics, life experiences, injuries, and habits. Watching someone else move might lead you to copy a pattern that doesn’t suit your own structure. Our approach invites you to tune into what feels good for you, rather than striving to move “correctly” based on someone else’s example. That shift is part of the learning.

Unless part of a locked series, lessons can be taken in any order. Each one stands alone and explores a different aspect of movement and awareness — no prior experience or sequence required.

Yes — repeating a lesson at a later time can be beneficial. That said, research shows that neuroplasticity (rewiring the brain to shift habitual movement patterns) is most effective when you explore novel movements. Trying new lessons supports that process.

You may discover favorite “go-to” lessons that reliably help you feel better — and it’s absolutely fine to return to them. Even lessons you didn’t enjoy at first can feel different with time, revealing how your awareness and movement are changing through regular practice.
To make it easy to find them again, you can mark any lesson as a favorite by clicking the heart button after completing it.

Most lessons are done lying on the floor. The recording will let you know if a firm surface with padding or a frictionless floor is best. For frictionless movement, avoid sticky yoga mats — a moving blanket on a hard floor can provide both padding and glide.

If you need support behind your head while lying on your back, keep towels nearby. For side-lying lessons, a stack of towels (or garden kneeling pads) can help keep your head aligned with your spine. When lying on your back for a while, some people enjoy a bolster  behind the knees for added comfort.Some lessons may also require a firm, firm armless chair.

Some lessons — like eye or breathing-focused lessons — may be fine on a soft surface. But for most lessons, a firm floor is best. The support of the floor helps you sense how your skeleton meets the ground, which is a key part of the learning process.

Lessons range from 1 to 45 minutes. You can use the filter to find alength that fits your day. Traditional Feldenkrais® Awareness Through Movement® lessons are usually around 45 minutes, so choosing longer sessions will give you a more classic experience.

Technically, yes — but we recommend doing the lesson at normal speed (1.0x) the first time. This allows you to fully sense, feel, and explore new ways of moving. If you’re short on time and revisiting a familiar lesson, faster playback may be fine — as long as you continue to move slowly and gently, without rushing.

Lessons are generally safe for most people, including those with injuries or medical conditions. That said, always check with your healthcare provider first — and most importantly,listen to your body. Never do any movement that causes discomfort or pain.You’re encouraged to modify instructions as needed.
A helpful alternative is to simply listen and visualize the movement rather than physically doing it. This can still support learning and awareness without strain.

Consistency is the key.We’ve included short lessons to encourage building a daily practice. Whether you are doing lessons less frequently or daily, remembering the movement patterns during your daily activities will help to fully integrate the new movement patterns.

The best time is when you want to do the lesson. Some people report doing a lesson in the morning increases calmness and focus. And some people report that doing a lesson before bed improves sleep. You can search for “calming” or “energizing” lessons to find what works for you at that time.

Pauseture offers audio-guided Awareness Through Movement® (ATM®) lessons taught by certified Feldenkrais® practitioners. These lessons use gentle movement and focused attention to help improve comfort, coordination, and overall well-being.

The Feldenkrais Method® is a form of somatic education that uses gentle movement and directed attention to improve functional movement and increase self-awareness. It is grounded in principles of physics, biomechanics, neuroscience, and human development.

The Feldenkrais Method® was developed by Moshe Feldenkrais — a physicist, engineer, and martial artist. After experiencing a serious knee injury, he explored alternative ways of moving and learning, integrating insights from science, anatomy, and personal experience to create his method.

ATM® lessons differ from traditional exercise in that they focus more on the quality of movement and awareness rather than on physical exertion or achieving specific fitness goals. They also differ from bodywork therapies,like massage, since they involve active participation and self-discovery rather than passive treatment.

No. Research shows benefits for both cardiovascular and strength-training regimens. ATM® lessons will improve your form and efficiencyin these activities — so consider these lessons as a complement to your fitness program.

Yes. Many people find that ATM® lessons offer benefits similar to meditation. By focusing on verbal cues and internal sensations, your attention naturally shifts inward — often quieting the mind. While it’s not traditional meditation, the calming, grounded experience can feel just as restorative — and it’s a two-for-one: a calmer mind and a more organized musculoskeletal system.

You can find certified practitioners in the US and Canada through the Feldenkrais Guild® of North America. You can find contact information for Guilds and professional associations through the International Feldenkrais® Federation. Most offer online directories to help you connect with teachers for live classes or one-on-one sessions, either in person or online