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In Feldenkrais work, it’s important to be patient. Move very slowly and gently, constantly observing. Less movement plus greater attention will yield better results. Follow your breath and don’t be concerned if your mind wanders or loses track of how many repetitions you’ve performed.
Lie on your back and bend your knees, feet flat on the floor. Place your right ankle across your left knee, and hold your right foot with your left hand. Place your right hand under your head. As you exhale, bring your head and right leg towards each other. Repeat—slowly—about 10 times. Lie back and rest. Repeat on the other side.
Sit upright, with your left leg either extended or in Ardha Padmasana (Half Lotus Pose). Place your right ankle across the left thigh. Hold your right foot with your left hand and your right knee with your right hand. As you exhale, slowly raise the right leg toward your head while letting your head lower and your back round. As you put the leg down, inhale and straighten your back. Do several repetitions, then rest and repeat on the other side.
Lie on your back, left leg bent, foot flat on the floor. Place your right ankle on the left knee and both hands under your head. As you exhale, draw your head and both legs toward each other. Do about 10 slow repetitions, then switch to the other side.
Now try some hip-opening asanas and see if you feel more ease and movement in your hips than usual.