Feeling Stressed or in Pain?
Try some Alexander Technique lying down at home…
Practicing this lying down procedure in the semi supine position allows you to calm your nervous system, undo excess muscle tension and provides an optimum place for maintaining a healthy lengthening spine. Anybody can benefit from this practice as it can help with back pain, neck pain, co-ordination, anxiety and breathing efficiency to name only a few.
Lying in this position gives you an opportunity to become more aware of how closely your mind and body interact. By rehearsing specific sets of thinking skills, you can profoundly change the way in which your muscles are organised and therefore improve your overall balance and co-ordination. These changes can help reduce excess muscle tension and redistribute tone to where it might be needed.
How to practice:
Find a clear comfortable place on the floor to lie down.
Lie on the floor with your knees bent and feet shoulder width apart. Let your arms rest on your belly.
Breath and let your mind and body come to quiet.
Allow the back of your head to rest on a small pile of books, roughly 2 -3 inches high (a teacher can help you determine the correct book height for you).
Notice the points of contact on the floor such as your back, shoulder blades, feet and elbows. Don’t adjust your position, just become more aware of yourself in this space.
Try this thinking:
Gently ask for some lengthening and undoing in your muscles from your feet to the crown of your head so that you send your head away from your feet. Renew this thought a few times and don’t worry if you can feel a response or not.
Next, ask the muscles of your neck (include back of head/occiput) to un-grip and be free.
Now, ask your back to lengthen from your tailbone all the way up to your head.
If you have anymore thinking capacity left, you can also ask for your torso and back to widen into the space either side of you.
Keep your eyes open and try and keep your mind focused on these thinking directions. Remember they are not actions, just thoughts and messages, which you are sending to your muscles.
Spend about 5 – 10 minutes daily to begin with and find a quiet time of day when you won’t be disturbed.
After time you will start to notice how closely the mind and body interact.
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