The regular practice of lying down in the semi-supine position will help in encouraging the changes sought with the Alexander Technique, and is invaluable for maintaining a healthy spine. It is a way of giving yourself a ‘little Alexander lesson’ and some very valuable 'me time'.
Many people have found that this procedure can also be very successful in reducing stress, increasing vitality ,and reducing a wide variety of aches and pains. If done regularly, it can help align the spine and improve your overall posture. The semi-supine is best done in the morning, but if you suffer from insomnia you may find an improved night's sleep if you practice right before bed.
How to
How long and how often
To begin 10 minutes each day is ideal. Then begin to lengthen your time by one minute each day until you have reached 20 minutes. This is enough time to help restore suppleness and realignment of the spine, and to reconnect the relationship between your mind and body.
As you learn how to release tension, the lower back will gradually flatten on the ground. This might take weeks or months to happen, so please be patient with yourself. Many of these tensions have taken years to accumulate so they are not going to disappear overnight.
Meditation
As you lie in complete relaxation, give yourself the following directions:
As well as the physical benefits, the semi-supine practice will give you that all important time to be aware of yourself, to quiet your mind, and just stop for a few moments.
Many people have found that this procedure can also be very successful in reducing stress, increasing vitality ,and reducing a wide variety of aches and pains. If done regularly, it can help align the spine and improve your overall posture. The semi-supine is best done in the morning, but if you suffer from insomnia you may find an improved night's sleep if you practice right before bed.
How to
- Lie down on a fairly firm surface, like a mat or rug on the floor, with a couple of paperback books under your head to raise it slightly. Paperback books work best.
- Bend your knees with your feet flat on the floor about shoulder-width apart. If the legs fall inward then move our feet closer together. If the legs fall outwards move the feet further apart
- Let go of tension in your neck, shoulders, and back to allow your spine to lengthen.
How long and how often
To begin 10 minutes each day is ideal. Then begin to lengthen your time by one minute each day until you have reached 20 minutes. This is enough time to help restore suppleness and realignment of the spine, and to reconnect the relationship between your mind and body.
As you learn how to release tension, the lower back will gradually flatten on the ground. This might take weeks or months to happen, so please be patient with yourself. Many of these tensions have taken years to accumulate so they are not going to disappear overnight.
Meditation
As you lie in complete relaxation, give yourself the following directions:
- Allow your neck to be free.
- Think of your head going forward and up away from your spine.
- Allow your back to lenghten and widen onto the ground.
- Think of your sholuders widening away from one another.
- Think of your knees pointing up to the ceiling.
As well as the physical benefits, the semi-supine practice will give you that all important time to be aware of yourself, to quiet your mind, and just stop for a few moments.
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