A CHEST OPENER | EYE MOVEMENTS AS GAME CHANGER | Feldenkrais with Alfons

A rigid chest, tight chest muscles (the muscles between your ribs) may cause back pain, bad posture, slouching and overall a bad experience. However, strength training and stretching might just not be enough. Maybe try something complementary, something different, something gentle that feels good and re-organizes your chest to be more at ease, more flexible?
In this lesson we explore further on how lifting the head in supine affects the neck, the chest, the back, heck the whole self. We also learn about basic eye movements and how to coordinate them with neck movements.
This is a series of videos with beginner lessons of the Feldenkrais Method of Somatic Education. This will give everyone with an internet connection the chance to get to know the Feldenkrais Method, to learn more about awareness, mindfulness, how to take care of one's own health, and to become better day by day.
I recommend to work through the videos one by one, in the correct order, starting here: • GETTING BETTER DAY BY ...
Please give a THUMBS UP. Help the videos to become more popular by thumbs up, commenting, subscribing and sharing.
See my book "My Feldenkrais Book" on how to do Feldenkrais lessons www.myfeldenkra...
Please use the comment section to share your experiences, questions, and insights. You're welcome to read and discuss everyone's comments.
If you would like to support my KZbin video production, with any amount you like, starting from 1$, any donation is GREATLY APPRECIATED:
www.paypal.me/A...
Wish you a good time on the floor,
thanks for your support,
Alfons
==
Music Credits:
J​.​S. Bach: "Open" Goldberg Variations, BWV 988 (Piano) by Kimiko Ishizaka music.kimiko-pi...
Vorsa • Video

[@nicoleharrick7575]

I’ve heard and felt that my head was too far forward or extended - for the last 20 years - without any real class or tools to gain back movement I probably had as a toddler... Finally this is helping me get back to a connected way of being. So much awareness gained in these first two lessons - chest/ribs, upper spine, neck, eyes and movements that are either in flow or are moving toward more flow and ease. I also love how I get from your way of being and talking that this is discovery and true playing to learn/learning to play with my whole system. Your chat with yourself about which word or pronunciation also reminds me to explore all things. Thank you 🙏 . A huge heartfelt thank you!

[@theoherren7539]

I was amazed, standing up and walking around after the exercise to what an extent my whole posture had changed, how tall and upright I was standing, walking. An amazing experience at age 79! Thanks a lot Alfons for putting your whole heart and soul into doing and teaching and Feldenkrais exercises.

[@annaronaldhowie7501]

Returning to this lesson for the third time, I start to realise the power of simplicity. Moving the eyes upwards seemed to release so much as if I gave my body permission to return to a time when it was tension free, not closed down and frightened. Rested for 20 min at end before getting up for everything to integrated. What an amazing feelin. Thanks Alfons. Ronald

[@ImprovingAbility]

Yes! Very well done! Having a small nap after a lesson is the luxury of "at home Feldenkrais" 😁

[@Schweik2]

This only my third day with Alfons and feel like I am living a miracle. Chronic shoulder and neck issues going back decades are close to vanishing; my posture is the effortless best it's ever been. Simply amazing! Thank you, Alfons!

[@Schweik2]

kzbin.info/door/t8x9rIBuzCHMdZbxRSa5tQ Just did this session for the second time in 2 weeks (had completed the rest of the 9 video series plus 4 others) and what a difference. With the exception of my 69 year-old herky-jerky eyes, all the other movements were much smoother, better coordinated and almost effortless. Lifting my head so easily without using my hands and arms is astonishing. I doubt I could have done it so easily when I was 29. Unless of course I had somehow found my way to Moshe Feldenkrais's studio. :-) These are wonderful, Alfons!!! Many thanks!!

[@painmagician]

OMG each lesson I learn so much about my body. Focusing on and experimenting with my eyes and controlling smoothness. Then combining that with a larger movement. Exploring different directions of each part. This is a fascinating journey inside! Thanks Alfons!

[@fruitbat52]

Alfons, your teaching method is meditative as well as very instructive. It is so relaxing the pace you use and I think this is part of taking all the sensations if the body in. I am very grateful that you have recorded these lessons and look forward to future ones. Oh, and your English is very good, very pleasing to listen to!

[@ferociousdesigner]

Today I first watched and then listened and practiced lesson #1. Amazing! So after that I watched this #2 video. Tomorrow I will practice lesson 2 and and watch lesson 3 and so on. I find it helpful to watch first and then listen and practice after. Thank you so much! I am loving this. So very helpful. Kathleen from Bend, Oregon. :)

[@suziemccarthy9730]

This was my second time doing this lesson and my ribs and mid back felt so flexible afterwards! Like all my ribs were moving. So funny how focusing on something else (pelvis/head/eyes) can allow other parts to move. I didn't know I could feel movement there until now. Thanks Alfons for making these lessons available.

[@nordwind4]

Alfons if all the teachers were like you i am sure we could have a lot of genius chidren in the future.You make the information so easy and you combine it will immotional stimulus bringing us to lough.How Amazing and Briliant is this in combination with your great talent and heart fellt performance.I never had any teacher like that before in all my life you will be my number one Teacher absolut the best of. I am going to buy you books and follow your work .I wish you all the luck of the world cause you deserve the best of the best.

[@carolcolepaintedpaperartist]

Alfons, I have been using your videos daily for several years, and am a strong supporter of your videos through Patreon. I can’t thank you enough for being available each day to me through your videos! Your knowledge, experience, and personal style daily provide me with an experience as if I had a personal coach present with me in the room.

[@ImprovingAbility]

Thank you Carol! It‘s a joy and pleasure to have you as a supporter and regular viewer. And I love to read your comments and sharing!

[@karmale9432]

Each time I start new lesson I feel how much my body is tensed but at the end I understand why it was tensed as I got to know more about each movement and locate the tense my self! It's amazing how my body feels at the end it's more like I can feel where I put my pressure do a simple movement like eye rolling! Thank you for giving us this opportunity to connect back with our bodies.

[@yolkyolk3148]

I am laughing a bit, because last lesson and in this lesson too I had so much tension in my neck and spine under my shoulders when trying to lift my head. But at the end of this lesson, I tried to lift my head again as you said, and nearly no tension at all! Incredible! I am going to continue through the 10 days. I am so happy to have learned about Feldenkrais through your channel here. :-)

[@deirdreosullivan7292]

Such a lovely softness to my head and chest now. Thanks so much 😊

[@saltymjane]

Amazing. Thank you so much for sharing these exercises. What great treatment to get back into your body after years of dissociation.

[@evelynerossie778]

This channel is addictive! My head is floating on top of my spine

[@micaelat3734]

I know this feeling! Amazing isn't it?

[@drionaitalia]

I've done Feldenkrais before but I'm not able to go to live classes at the moment because of lockdown. These videos have been invaluable to me for getting me back into the habit. I find the effect subtle (perhaps because I have dance training and am already fairly conscious of my movements, alignment, etc.). But though subtle it's definitely there and it's cumulative: daily practice is vital. What I most noticed after this session was how much more relaxed my eyes felt. I have poor eyesight and wear varifocals and I think they work hard and needed this. Thank you so much! xxx

[@annegrosvendseb7985]

This is pure magic!!!!! After having done this lesson now for the first time I already feel e huge difference. My chest feels bigger, giving more space for my lungs, and I feel taller. Thank you so much for making these videos and helping SO MANY people!

[@deniseparrott9678]

I’ve had a rib that was painful for years, I always felt it when I breathed. This is the first time I do not notice it when I take a deep breath. Thank you!

[@lilraybeats]

I burst out crying when doing the pelvic tilt, it seemed to have shifted a pattern of tension I had been carrying, lifting my neck afterward was much more coordinated with more ease. Thank you.

[@nancymurphy9248]

Excellent instruction. Using the workbook and reading the lesson ahead of the video helps me. You are a wonderful teacher. Thank you!

[@theresagusnowsky644]

Today is Day 1 for me. I discovered your videos many years ago but never followed through. Thank you for the opportunity to tune up my body and keep it functioning through the next few decades.

[@franquittel2972]

My posture is much, much better, I see myself carry my chest higher. It is not collapsing downward and the duck head neck is also much improved. This lesson was more complex. I can’t wait to do more!

[@josephienhaai3584]

This is so great!....you are great!! Thank you so much

[@nadinealpmann1265]

Thanks Alfons, this was a nice body adventure. Hab einen schönen Tag

[@joycelawrence1396]

A brilliant and fascinating lesson. I am now aware of how much tension is held in the eyes. And I am enjoying experimenting with being aware of my eye movements.. It is a real challenge moving head downward and looking upward with eyes and vice versa. I am practicing controlling smoothness of my eye movements. Thank you for creating these videos. They are genuine, lighthearted, simple, and easy to follow. Wishing you the best of everything.

[@nishkkamanglani9562]

Love the freedom in my neck. And also realised how much stress we carry in the eyes. Never tire of thanking you Alfons 🙂

[@shelleywalters3478]

My husband and I again, found this very inspiring and effective. We can feel the difference and are gaining such awareness Learning so much from you, thank you Alfons.

[@violetteoudkerk5714]

Revisited this video. It really made me 'float' when I got off the floor. Thank you very much!!!Having your books at hand is very helpful too. Have a good week!

[@carolynspencer4963]

I was amazed to see how my posture was much improved and how relaxed my body is, So thankful to have found these videos. Can’t wait to do day 3.

[@deirdreosullivan7292]

So wonderful. Thanks very much.

[@angiecameron6489]

I really enoyed this lesson. My chest reallly opened up. Thank you!

[@suehall4253]

Thank you again for these amazing videos. I love your style and humour as well as your professionalism in the way you describe what to do. I am so looking forward to doing all your lessons.

[@kobichu7134]

My neck and shoulder feel so much better now. Thank you!

[@adelecrawford12]

Thank you. I am very much appreciating your lessons.

[@shoshilevy9150]

Great lesson. Move only three elements and the influence the entire posture. Thanks

[@joygreenhalgh302]

Greetings from England ! This brings happiness to my body and so to my mind. Thank you Alfons !

[@HB-iq6bl]

Thx Alfons I was involved with FK training a few decades back - nice reminder of how relaxing it is to get inside my body

[@Dolphinlaugh]

Thank you. Great video. On the lifting of the head start to feel pelvis muscles.and of course lifting head down and eyes up was a challenge )

[@loesie79]

Learning the art of carrying the head... I love it. My posture feels more natural and stable. It is quite a revelation. Thanks.

[@rishabhb4800]

Feels so free after the lesson. Thank you.

[@smrki1]

Very interesting. Feel refreshed and I don't know why. Intriguing.

[@Chematronix]

Paying attention to the pages *and* the scribbles on the book, instead of being fixated in the cover, is interesting and refreshing, agreed. :)

[@fazraz2143]

I really love your series.I am doing it form 7 weeks .It is really helping me with my stiff musels they are becoming free of stress. Could you make series 2 getting better day by day?

[@amurgcodru]

I love the fact that you did the review. That was super helpful because I did the first lesson a few days ago and almost forgot about it untill you mentioned it. i did some other lessons on your channel in the meantime. Great teaching style! Thanks:)

[@MXB67]

In this exercise I felt my rib joints connecting with the spine gained in the range of motion. They kept crackling all the way through excercise. Completely different result against expectation of chest muscles release. It also gave me good spine massage.

[@rebekkaheller2523]

Thank you Alfons for this interesting lesson.

[@LindaCantor602]

Ah-h-h. I love the phrase carry your head. It reminds me of "think of a sky hook holding you by the head". These lessons are. Making me aware of my movements throughout the day, and I feel more integrated with my body. Thank you.

[@harvardbiz]

Than you from the Pyrenees. A very helpful session Alfons!

[@witsandwellness]

Thank you for this class. so helpful after waking up with stiff intercostal muscles. The word homogenous is pronounced "hommojiniss"

[@zephyronfire3821]

Hi again Alfons! Mary here & wanting you to know that this was my 2nd day and again, I have tears of joy upon completing this video. Why? Because it is as if I either grew new shoulders or a new head! Haha! Yesterday, my chiropractor also did a 'strength' test on my neck with a fancy 'high chair', with me pushing for and against a specified weight. With the DDD & weak neck muscles, you can well imagine that I didn't do all that well. -The 'shaking shoulder' on the right side, that I told you about yesterday, came out with the worst score. I think it was that I could push 3 lbs when it should have been much more (I think he said 12 to the sides...not sure). Anyway, my traction ends this week and now he wants me to do 10 treatments on that machine to strengthen my neck muscles in all directions. I probably will do this as I am covered by insurance (i.e. for physiotherapy) to do this. *However, may I say that I feel that my neck is stronger even after just 2 of your videos? -Possibly, strength comes with softness as I feel that as things in my chest soften (i.e. from today's course), my right shoulder, while I still feel the tightness there somewhere (haha), that shoulder is not shaking inside as I type this. So...something is happening & I know is long and 'overseas', but I want to thank you again for helping me! I so hope you see all of my comments, as I will write to you everyday, if even a shorter note (smile), so that you know how your treatments are going for me! Have a fantastic day! ps...this beats getting a cervical disc replacement surgery on the 2 discs...which is something I often wonder if I need....maybe I will wonder less about that, as I experience each of your lessons!

[@ImprovingAbility]

Dear Mary, don't let anyone push or judge you in a derogative way. You're definitely too good for that. You are active, curious, searching for solutions, and willing to exercise, when you find exercises that are beneficial and appreciative. I mean that's nothing short of awesome. Seriously. 😊👍 My advice for your "training": learn the head lifting movements from the "Getting better day by day" series by heart. Learn to lift your head by employing your whole body. That's far superior to e. g. isometric contractions, cracking, stretching, wrenching, pushing, or resistance training on machines. Then every day take at least 5-10 minutes prior to getting up and falling asleep in bed for lifting your head exercises. However, my "Getting better day by day" series doesn't cover side lifting. To cover that please watch and learn from my video "Relief for Neck & Shoulders (3)". Your progress should speak for itself 😊😊😊👍 Best of luck, Alfons

[@zephyronfire3821]

Feldenkrais with Alfons, Thank you so very much for your kindness & that beautiful response! You have given me much to think about! In Nova Scotia (my native province), I had no treatment options and I don’t take medication for the pain (just beer sometimes-haha-my grandfather hails from Germany! Last name is “Kalbhenn”....gotta be connected to my love for craft beer-haha!). At any rate, I’ve just tried to deal with things on my own (i.e. using Dr. Manell’s stretching, etc. Online). But...nothing has worked the way your common sense approach has been and that’s just from 2 occasions! It is astounding & in many ways, it is bringing me back to my body again and not seeing it as ‘sick’ or dysfunctional anymore, but an amazing vehicle that just needed the wonder to give gentle care to. :) TY Alfons! On to Lesson 3 today....so excited! :)

[@Cavolfipriecapperi]

Thank you, just started yesterday but my whole back and neck feel so more loose.

[@philgardner9497]

Nice lesson. I wonder if one way to help smooth the eye movements is to move the head while fixing the eyes on a distant point. Then I found the movement to be very smooth. The body floating sensation at the end is a very nice way to see the effects of the lesson. Thank you.

[@alexk.5421]

This is awesome! Eye exercises are really cool. I had no idea about this before. Thank you for making this available.

[@mrscpc1918]

I get ridiculously stressed waiting for .... what are we going to do ? Quick QUICK NOW! I need to work on this thanks for mentioning it !

[@ImprovingAbility]

You could work with my more recent videos first, they are shorter and often go directly into the movement instructions. And then do the slower paced, longer lessons later. Thank you for trying! 🙏❤️☺️

[@luzarsacdetoro903]

Top! C est beau! Cela doit soulager tous les sportifs, danseurs... nous bien entendu.

[@shaharazadbreedlove1154]

You're amazing. Feldenkrais is already so much fun for me and you make it even more fun. Thank you for your authenticity. My Boyfriend and I love you!

[@ZenGrammy]

I just wanted to lift my head but my entire T Spine came up with it! In the past I had to contort all my muscles just to get my shoulder blades off the ground and now they fly up. Thanks!

[@Chematronix]

I think I overdid it with the abs crunching... which is great for I forgot to do it during my workout earlier. And the eye movements stirred up some nice vibes. Will try Shambhavi (cross-eyed) meditation, just for fun. This Faelden^H Fellenk^H Feldenkrais thing is kind of weird though. Just lying down skirming like a newborn worm, having to pay minute attention while avoiding falling asleep (I didn't!), trying to guess what am I supposed to feel (I just gave up, and went with the flow). Sooo weird! ... And enriching, even for those of us that don't have instant relief. Nevermind the shoulder, I think this is even better to rehabilitate curiosity (and learning --same thing?). Gracias, Alfons. :)

[@HaleyMyles]

I feel reinvigorated and relaxed. Thanks so much. Also - nice touch using the Goldberg Variations. ;)

[@dunbardio6250]

Fantastic. Do you have a video on breathing. Moving the ribs in breathing. I enjoy your teaching very much

[@cofycup]

Goldberg. Nice choice. 😊

[@williamwonders2016]

Thankyou again Alfons 😁💚

[@olgashmidov7177]

Thank you again for excellent lesson!!!! I felt a waves of energy in my body just from moving eyes up... I do and work with energy , but my big surprise was that they started from neck..... ( usually from lower part of body) is there any explanations for that? Thank you. Olga

[@ImprovingAbility]

I hear this the first time. Good sharing, thank you !

[@lindaclark798]

my chest feels lighter freeer

[@jonbog6479]

Thanks amigo! Love it!

[@blaggie2]

Doing this for the 3rd time since I began more than 2 years ago, I feel how much smoother is the movement, and easier for neck to go in one direction and eyes in the other. Getting up at the end floating, yes, but also more grounded, connected to the floor. And a question: you mention early in the video that there are other lessons that explore these movements further ... beyond beginners ... can you say which those lessons are please.

[@ImprovingAbility]

There’s a collection of summaries and links on Feldynotebook. Unfortunately most original lessons are under strict copyright (by the people who acquired the copyright soon after Moshe Feldenkrais’s passing), and withheld from the public, but maybe this list can help you anyways feldynotebook.com/theme-eyes/

[@blaggie2]

@@ImprovingAbility thank you! I didn't realise these were lessons by other people ... I am very happy to stick with you: your attitude fits perfectly with my health and relaxation! One happy package!

[@blaggie2]

and again. I'm so glad you have left this original set of GBDBD, I indulge myself by returning to them, how gently they soften me up again, how easily I can follow the directions, how glad I am that a friend sent me a link to lesson 1 all those years ago!

[@LindaCantor602]

Also, at the beginning I couldn't even lift my head off the floor. Amazing results from simplicity.

[@annaronaldhowie7501]

Love anything to do with eyes, head and chest

[@carolcolepaintedpaperartist]

Alfons, you are amazing! Thank you so much! I have a curved spine had 2 major back surgeries. I have a fused spine from sacrum to shoulder blades. A wonderful OT recommended the Feldenkrais method to me. I thank a God for your videos! I have so much confusion and disorganization in my body structure. In these first 2 lessons I am unable to lift my head from the floor. Until now, I did not realize that I could not do this! I did what I could and the result is very much improvement. I don’t know why I can’t lift my head from the floor. Maybe the muscles are very weak. Do you suggest that I keep trying?

[@ImprovingAbility]

Dear Carol, in this course “Getting better day by day” you will find a lot of helpful movements. Stay with what’s comfortable to do, but keep going and exploring. Do just a little bit, but often. Do less and work even slower than I do in the videos. You might want to learn the sequences by heart and play and explore in your own time. You might find the eye movements and how the eyes organise the body especially helpful. Focus on movement quality, your discoveries and your good feelings. Progress will be a side effect for sure. It’s wonderful “to have you on board”. My best wishes, Alfons

[@mihaimihai8857]

gute arbeit😁 I like meditating with you You reminded me of Eckart Tolle

[@chirologypalmistry]

gratitude

[@peterlavratti]

Too cool class Alfons. Can I ask you something? Is there a relationship between the clock in the pelvis and the movement of the eyes in relation to the head? Is it possible to work on the same principle as with the pelvis, focusing on the head and eyes? And combine head with pelvis?

[@ImprovingAbility]

Thank you Peter! Actually I wonder where the concept of all parts are separate come from. Maybe from 12+ years of school, where we had to sit in silence and without moving, with the pelvis planted on the most terrible furniture and only the head and eyes were allowed to move in isolation?

[@frenykhory5158]

Last night I felt some pain in my neck. Hence did the excercises which you taught in this lesson and felt better and went back to sleep. Thank you for the lessons. Freny from India

[@ImpulsoCreativo9322]

It was nice. But I noticed that afterwards, my chest remained up instead of down, which I"m trying to get my chest to stop from elevating, but obviously in these movements, it became elevated.

[@marcobotafuego6689]

Thank you

[@jaysysumakaRatMaster3]

25.00 Harmonise :-)Very interesting..love how you explore the english language also :-)

[@marianneellman1139]

Hi Alfons Thank you so very much for your lessons l am loving them can feel the difference only after a few lessons....have been in a verybad way with my health for the last couple of years. ...have read something about feldenkrais method could maybe help me with some issues. ...thank you again will be getting yourbooksoon....may l ask which lesson is best for my shoulders when l try to interlace my fingers and put then behind myhead it is very bery painful. ..in my shoulder blades which lesson would help best with this....thank you for your help.....l get very lonely at times so your lessons have helped me not feel so alone.....love your work...

[@ImprovingAbility]

Hi and thank you for your honest feedback. I recommend you try the lesson from Day 5, it's for the right hand. The slow and mindful turning of the lower arm might be good for your shoulder. You can play with the idea in various positions and throughout the day. All the best!

[@marianneellman1139]

Feldenkrais with Alfons Thank you Alfons will give this a try.....

[@user-ls6nz9zj9l]

I tried to follow your instructions to practice the eyes with head movements, to look up and down with head upward and downward. after repeating couple of times, I felt like vomiting. Was I doing something wrong?

[@ImprovingAbility]

My economics teacher always used to say: "you can't skip meals all week, and eat them all on sunday instead". After a long time of neglecting this kind of eye movements it can be disturbing to do too much at once. Do a little bit, take a day or two pause, try on your own, maybe just 1 minute in bed every morning, then try the lesson again a couple of days later, work up to it. You will improve so much ! :-)

[@user-ls6nz9zj9l]

Thanks for suggestions. I will try to do it little by little in the bed every morning to see how it goes. However, thank you very much for the video.

[@williamrysanek5145]

I had the same nauseous sensation. Interesting.

[@zoelawrence568]

Im getting soreness in the area between my shoulder blades/mid-to-upper spine while doing these exercises. It feels like pressure from my weight being on that area but I'm not sure that's it. Maybe the next lesson will help. Any advice?

[@ImprovingAbility]

Do less, practice in short sessions, but often. Learn, know, and respect your limits.This will increase your training capacity. I wish you all the best!

[@rosasarralde9757]

Another one beautiful class where did you Study?

[@wkoffs]

thx very max bro ;)!

[@guadalupemolina8539]

I do not know what I did wrong, because when I stood up I had an intense lower back pain, it has lasted all day.

[@talktalk4401]

Wow

[@sdeepak2905]

I just wanted to move my pelvis roll forward and backward. But couldn't make the move. Already watched the video many a times and observed how you are doing. But still i feel am not doing correctly. Can you please help me, how can i make this move?

[@ImprovingAbility]

hi you could try "Thinking and Moving kzbin.info/www/bejne/o5jdfWiZoq-LodE" first, and then try the same thing while on your back. It might take a couple of months to learn it well. I just improved it myself for myself and I've been working in it for years

[@kenbro2853]

the so-called tailbone is not a tailbone, it is a coccyx and serves various functions, of balance, anchor for tendons and nerve transfer to name a few.

[@ImprovingAbility]

Good point. There's no end without details. I once slipped while cross country skiing. Icy grounds. Couldn't sit for almost a week, that's how much my coccyx area hurt. I like the English language term tailbone though: easy to say and to remember. And since the coccyx is the remnant of a vestigial tail, I think it's ok to say. Besides, "coccyx" sounds an awful lot like the near by soft tissue part on male primates.

[@yael_wise_realtor]

Q: what can I do to help keep my movements fluid and not jerky? I have these tiny jerky movement almost like my body is stopping me for continuing the move. When this happens I just slow down and each move takes a really long time. What do you advise to help remedy this problem?

[@ImprovingAbility]

Hi .. hm .. where what is not smooth / jerky? example strategies: 1. think "learning", not "fixing". 2. try to lie down more fully, submit to gravity 3. help with a steady hand 4. make it slower and smaller, take more rests 5. move together with breathing 6. try to quiet down enough so that you can feel a) your breathing b) your heartbeat during moving c) how your spine shortens and lengthens with breathing 7. quit smoking, coffee and alcohol (not assuming you do take those drugs, just added this to rule out these as a cause)

[@rebeccaanne8546]

@@ImprovingAbility this wasnt my question buy good advice !

[@Paola-ph9zk]

Great lessons. I only regret you are too far away to attend your classes in person.