Constructive Rest

Lying on the floor for just 15-20 minutes a day is one of the best things you can do for yourself. It is an important part of learning the Alexander Technique (AT) & forms part of your “homework”. In the AT this is known as semi-supine, the balanced resting state or constructive rest. Sometimes, it is just known as "lying down". It is intended to supplement your Alexander Technique Lessons, and is completed in your own time.

Benefits of semi-supine:

• Allows total rest of the body

• Allows you to calm down before or after a stressful event

• Encourages a good relationship between head, neck and back

• Promotes stillness & helps to clear the head of mental chatter

• Plumps up the cushioning discs of the spine

• Gravity does all the work of re-aligning your spine

What to do…

• Ideally do this in the morning, and/or in the evening

• Lie on a carpeted, comfortable surface where you will not be disturbed

• Place a small stack of books under the head. If it does not feel comfortable, change the number/height of the books

• Bend your knees and bring your feet close to body. If your knees start to fall outwards, try moving your feet apart a little

• No distractions. No TV or music. The idea to is to be attentive to yourself & observe where you are holding tension

• Rest your hands on your lower abdomen to start, but feel free to gently move them later on

What should I be thinking about?

• Allow your whole body to release and feel supported by the floor

• Tell yourself that your head is supported by the books so your neck has nothing to do – it can really release. The books are to stop you from pulling the head back, a very common postural habit

• Allow your back (do not try to force it) to widen and lengthen onto the floor.

• Think about your knees pointing up to the ceiling and allow your hip joints to be free – this will help your lower back to release

• Let your hands release, thinking about your elbows sinking into the carpet

• Allow your shoulders to drift slowly apart from each other and your shoulder blades to sink onto the floor

• Become aware of the natural rhythm of your breathing and just let it happen

• Notice, but don’t over-react to what is going on around you

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The semi-supine position is the hallmark of the technique. It involves your active participation, but you do not need to interfere with what is going on. By practising the lying down work you will improve and accelerate your understanding of how your psycho-physical system functions.

The Directions/Orders

I want my neck to release

So that my head can go forward and up (from the top of my spine)

So that my back can lengthen and widen

So that my knees can go forward and slightly away from each other

REMEMBER: You do not “do” the directions. Thinking them is sufficient. The sequence (head, neck, back, knees) is more important than the words used.