Live 10-session group program with Karen 

Thursdays, 6–7pm UK time 7 January – 18 March 2027 (no session on 11 February) Includes free access to the online 5F Repertoire manual.

Dates

All Thursdays from 6PM to 7PM GMT

Session 1: Hand Filament, Part 1 :
7 January 2027*,  Repertoire: 1.1–1.5 Introduction to the 5F Repertoire and the first half of the Hand Filament family.

*Followed by Monthly Course Meeting

Session 2: Hand Filament, Part 2 
14 January 2027, Repertoire: 1.6–1.10 Completing the Hand Filament family, with attention to pronation, supination, reach, grasp, and spiral coordination through the upper limb.

Session 3: Shoulder Filament, Part 1 
21 January 2027, Repertoire: 2.1–2.5
Exploring the first half of the Shoulder Filament family through internal and external rotation, opening and grounding spirals, and shoulder-to-spine relationships.

Session 4: Shoulder Filament, Part 2 
28 January 2027, Repertoire: 2.6–2.10 Completing the Shoulder Filament family and refining the relationship between shoulder mobility, trunk organisation, and upper-body spiral motion.

Session 5: Foot Filament, Part 1 
*4 February 2027,  Repertoire: 3.1–3.5 Beginning the Foot Filament family, with focus on grounding, pronation, supination, balance, and the foot as a spiral foundation.

*Followed by Monthly Course Meeting

No session — 11 February 2027 (break week)

Session 6: Foot Filament, Part 2 
18 February 2027, Repertoire: 3.6–3.10 Completing the Foot Filament family and exploring how foot spirals influence balance, gait, and whole-body coordination.

Session 7: Hip Filament, Part 1 
25 February 2027, Repertoire: 4.1–4.5 Beginning the Hip Filament family through internal and external rotation, pelvic organisation, grounding, opening, and lower-body spiral motion.

Session 8: Hip Filament, Part 2 
*4 March 2027, Repertoire: 4.6–4.10
Completing the Hip Filament family and refining the relationship between hip rotation, pelvic stability, and spiral force transmission.

*Followed by Monthly Course Meeting

Session 9: Axial Matrix, Part 1 
11 March 2027, Repertoire: 5.1–5.5
Introducing the Axial Matrix through rotation, bending, breath, spinal organisation, and the central spiral relationships of the body.

Session 10: Axial Matrix, Part 2 
18 March 2027, Repertoire: 5.6–5.10 Completing the Axial Matrix and integrating all Five Filaments into a whole-body understanding of spiral motion.

Further Monthly Course Meetings on Thursdays 6-7pm:

May 6th 6 - 7pm

June 3rd (Graduation)

Across 10 sessions, we will move methodically through the full repertoire, exploring the coupled motion units through physical practice.

The repertoire contains 5 families of "spiral snacks": movement sets that embody the 5F framework. Each of the 5 Filaments contains 10 movement sets, and each set is usually composed of 3 movements, giving approximately 150 movements in total.

This program is for movers, teachers, and 5F Specialists who want to learn the current 5F Repertoire through embodied practice. Those who have already completed the 5F Specialist training can use this experience to refine the structure for teaching the repertoire in individual sessions, group classes, and their own movement communities.

Theory Framework

The 5F Repertoire is a pluralist movement heuristic.

Pluralist movement means that the repertoire draws from many sources. You can bring any movement background to the work and explore the material at your own pace and level of intensity. It is not specifically yoga, Pilates, dance, somatics, fitness, or any other value-laden system of movement. The 5F Repertoire is non-denominational in that sense, although you may notice that many of the movements take us into positions that also appear in the postural yoga dictionary.

A heuristic is a tool for discovery. It is a framework that invites exploration rather than prescribing fixed outcomes. Within the 5F Repertoire, this means the movements function as a guide for inquiry, not a narrow plan for achievement or belief. Essentially, it is constraints-led movement, where rotation is the constraint.

Rather than dictating how movement should look or what it should achieve, the 5F Repertoire offers principles and patterns that help movers discover what spiral motion reveals in their own body and practice. It encourages experimentation, reflection, and the iterative refinement of embodied understanding. In this sense, the research itself is the goal.

When we say the 5F Repertoire is a pluralist movement heuristic, we mean that it is an open-ended map drawn from many movement traditions, designed to stimulate curiosity and deepen awareness rather than enforce uniformity or doctrine.

The 5F Rubric

Hand Filament Grounding = Pronation Opening = Supination

Foot Filament Grounding = Pronation Opening = Supination

Shoulder Filament Grounding = Internal Rotation Opening = External Rotation

Hip Filament Grounding = Internal Rotation Opening = External Rotation

Axial Matrix Filament Twist = Rotation Flextension = Bending

Live Online Group Mentorship with Karen

Alternate Thursdays, 2–3pm UK time, with recordings provided.

2027 Sessions:

Alternate Thursdays
• January: 7, 21
• February: 4, 18
• March: 4, 18
• April: 1, 15, 29
• May: 13, 27

Joining from outside the UK? UK clocks go forward on 28 March 2027, so sessions from April onward are on UK summer time (BST).

Please double-check your local time.

This mentorship session is for movers, teachers, and Five Filaments Specialists bringing the 5F Repertoire into flow sequences that make sense in standard movement classes.

In 2027 the Lab takes a light focus on Pleiomobility: intervals of effort punctuated with 5F gliding spiral motion. This work aligns with growing evidence that resistance training at higher intensities is crucial for body and brain health as we age, and using the breath/5F spiral motion snacks to recover in between efforts will be a big part of this work. To learn Pleiomobility properly, join the Monday Pleiomobility coaching program, available as a 5FS add-on.

• Recognising fundamental movement patterns
• Understanding multi-dimensional spiral relationships
• Maintaining awareness of coupled motions
• Developing visual and kinesthetic references
• Supporting both analysis and synthesis of movement
• Teaching complex movement patterns with more clarity
• Understanding compensatory strategies
• Developing progressive sequences
• Adapting practice for different bodies and contexts
• Communicating movement principles to diverse audiences

By focusing on essential patterns while acknowledging the underlying complexity, the Mentorship sessions provide a practical language for movement education. It allows us to zoom in when precision is useful and zoom out when pattern recognition better serves the practice.

Becoming a Five Filaments Specialist

Becoming a Specialist in the Five Filaments approach means developing a deep understanding of rotational biomechanics, anatomy, and embryology.

Once you begin the course, you're free to work at your own pace, completing the quizzes and tracking your progress as you go.

To graduate with the 2027 cohort, please submit your Anatomy & Embryology Portfolio no later than Sunday, May 30th, 2027.

We'll celebrate together at our Graduation Celebration on Thursday evening, June 3rd, 2027. We look forward to honouring your journey!

Alternate Thursdays, 2–3pm UK time, 7 January – 27 May 2027

Establish the principles of breathing and movement through foundational sequences, practised together in a supportive group setting. In 2027 the Lab takes a light focus on Pleiomobility: plyometric (jumping) movement intervals periodised around recovery breathing.

The full Pleiomobility program is taught separately in the Monday coaching program, available as a 5FS add-on.

Explore the biomechanical principles of the Five Filaments and how spiral organisation emerges from our earliest development. You'll build a solid foundation in spiral logic, then put it into practice with clear language and cueing in the practical modules. Completed through your Anatomy & Embryology Portfolio, due 30 May 2027.

Live online, Thursdays 6–7pm UK time, 7 January – 18 March 2027 (no session 11 February)

Ten sessions moving methodically through all 150 movements of the Repertoire across the five families: Hand, Shoulder, Foot, Hip, and the Axial Matrix. Includes free access to the online 5F Repertoire manual.

A systemic approach to classical anatomy, informed by contemporary research on fascia and connective tissue.

Build your confidence in practising and teaching spiral motion sequences, from gentle mobility to higher-intensity work and forms from 5 minutes to full-length classes.

Demonstrate how you weave the Five Filaments into your own movement offering. You'll teach your sequencing to the wider group and receive feedback and support from peers and mentors.

Deliver a real-world Five Filaments session (a 1:1, class, workshop, or other offering, in person or online) and reflect on how the approach lands with your clients or community.

Monthly (first Thursday of the month) for 6 months, 60 minutes, following the Thursday 5F Repertoire sessions.

Practise together, bring your questions about the Five Filaments approach, and give and receive Practicums.