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Alexander Technique : Daily Exercise #2
by Judy Hammond, MSTAT, BEd, ANATD |
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 Lie in semisupine for a few minutes, allowing your back to release, lengthen and widen (see link below to article Alexander Technique : Daily Exercise 1: Semi Supine, Best Rest For the Back). Then slide your hands off your body onto the floor, palms up, a few inches away from the body, completely relaxed. Start to focus as you exhale, on the feeling of your abdomen sinking toward your back.
Every three or four breaths think of pouring extra weight into your feet (keeping them calm and open) and barely lift your pelvis off the floor as you exhale. Imagine it's been glued to the floor and you smoothly unglue it from tail to mid back. Breathe softly as you return your back and pelvis to the floor from the top down.
Intend:
to feel easy power but not tension in legs, buttocks and low abdomen;
always to initiate the movement on an exhalation;
always to keep your neck, jaw and chest soft and 'nondoing'.
When you feel you are able to maintain these conditions, go to the next stage.
Calmly roll your pelvis and low back off the floor on exhalation and retain it in the air for one calm inhalation. Think of breathing primarily into your sides and back, not abdomen. On the following exhalation smoothly almost reluctantly roll down, replacing each vertebra in order from mid back down. Have several resting breaths.
Intend:
to keep feet calm and wide throughout;
to lift initially only a little off the floor (you may find the height effortlessly increase as you continue);
always to keep neck, jaw and chest soft.
It is best not to set a number of repetitions to be rigidly adhered to. Explore this movement with a curious, playful attitude - one day you may want to do 3 and another day 15.
Enjoy!
© Copyright Wholistic Research Company 2001
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