Alexander Technique Daily practice
Alexander Technique lessons typically include work lying down, in the “semi-supine” position. Practicing this at home daily helps integrate and reinforce what you learn in lessons. It’s like a little “mindfulness” break to increase awareness, release tension in the body, quiet the mind, and free the breath. So simple, but can feel like magic! After experiencing its benefits over the years (easing muscle aches, calming anxiety, reducing headaches, restoring energy…), I try not to go one day without it. Practice for 10-20 minutes daily (though even 5 minutes can have a noticeable effect).
Lie down on a firm surface (a rug on the floor is great), with a few books under your head. Find a height for the books that helps the back of your neck lengthen, preventing your head from falling back, but without compressing your throat.
Bend your knees, so they point up toward the sky. Have your feet approximately shoulder-width apart.
Bending at the elbows, rest your open hands over your lower ribs and abdomen.
Take a few moments to settle your body’s weight onto the ground. Sense the ground supporting your whole body.
With your eyes open, effortlessly notice what you see in your environment. Notice what you hear. Notice the space around your body.
When thoughts and feelings arise, observe them without assigning meaning or judging. Notice how they’re part of a larger space - your body, the ground, the space around you.
As you’re learning in your Alexander Technique lessons, practice your “directions.” Think of the following intentions, like sending kind messages to your body:
I allow my neck to be free…
So that my head can release forward and away from my sitting bones…
So that my back can lengthen, widen, and expand on the ground…
So that my knees can release up toward the ceiling…
Throughout, remember to reconnect to what you see, what you hear, and the sense of the ground supporting you.
When you’re finished, practice getting up in a way is easeful and free (you can learn this in your Alexander Technique lessons).
Notice any changes after your practice of “Constructive Rest!”