Many of my students have asked me what they can do at home to practice the Alexander principles. I get the impression that they are expecting me to assign them some sort of exercise--the Alexander equivalent of scales for the pianist or stretches for the runner. But the Alexander Technique invites us not to DO something new, but to UNDO our unnecessary tensions. How on earth do you practice NOT doing?
The best way I know to practice not doing is to lie down on the floor and. . .well. . .do nothing. Alexander himself advocated this procedure, which has become known to us teachers of the technique as “constructive rest” or simply “lying down work.”
All you’ll need to engage in constructive rest is 10-20 minutes in a quiet spot, a little patch of floor (either carpeting or some sort of mat can increase your comfort), and a few paperback books to put under your head. In the video clip below, I demonstrate the proper “semi-supine” body position for the procedure, which allows for maximum undoing of unnecessary tension. I explain how to determine the right number of books to use and show you one way to get down on the floor and back up again without creating excessive strain in your body. Most importantly, I review the thinking process you’ll employ, which makes the difference between just nap time and truly constructive rest.
(Note: The thinking process I describe in the video clip uses generic language which applies to everyone. When you come for lessons, I’ll customize this language to suit your particular needs and add to it as your skill develops.)
Please watch the video clip before continuing to read the Q&A which follows.
Can I do constructive rest on a couch or bed?
That would be better than not doing it at all, but a firm surface like a floor (or the table you lie on in your lessons) gives clearer kinesthetic feedback and will not accommodate itself to the habitual shape of your spine, which we are trying to change.
What’s the best time to do constructive rest?
Anytime you can make the time. I love using it to give my back a rest after I’ve been at the computer for a long time or to realign myself after an uncomfortable bus ride. I use it to calm my nerves before singing or speaking engagements, or whenever my mind is racing or feeling over-stimulated. Constructive rest prepares your mind and body beautifully for a restful night’s sleep, too.
What benefits can I expect?
You might notice after a single session that you feel calmer and more relaxed, invigorated and refreshed, and maybe even a little bit taller as gravity assists the lengthening of your spine. If you make constructive rest a daily habit, profound physical and mental benefits will accumulate over time: You’ll bring about a reduction of excess tension and a beneficial reorganization of your whole body. If you have back or neck pain, it will likely be helped by constructive rest. You’ll also increase your ability to think productive thoughts to your body in any situation, allowing you to operate closer to your full potential. You will learn a more productive state of body and mind to live in--more aware, more focused, less stressed.
I suck at this! My mind just wanders and I get bored and fidgety.
I know the feeling well! At first, your brain will rebel against this activity. You will find your thoughts straying from your Alexander thinking to just about anything else--from what you’ll have for lunch to how your boss pissed you off at the last meeting to those cracks in the ceiling that suddenly seem so interesting. Just gently bring yourself back to the constructive rest activity and continue. You will need to do this perhaps several times a minute at first, but less and less often as your skill develops. Start with shorter periods--try 2 minutes if 10 minutes seems interminable. Adopt an attitude of patience and self-acceptance, and always remember that anything you practice will get better over time.
Hello friends, family, students, and anyone curious about the Alexander Technique! I am launching this blog to create a space for communal discourse about the joys and frustrations of learning the Alexander Technique. My hope is that many of you will visit regularly to post your own questions, tips, requests for clarification, and success stories. Let’s make this THE place to go on the web for discussion of the Alexander Technique!
