AT Self-Help: Daily Lie-Down
Even though AT (Alexander Technique) is usually taught by a certified teacher and there are no formal exercises or practices, there are several things you can do on your own to reap the benefits of the Technique. One of the simplest and most effective practices is a lie-down. In AT, the lie-down is performed in semi-supine position (lying on the back with legs bent, feet flat on the ground, knees pointed to the ceiling).
Semi-supine
The benefits of this simple practice are: decompression of the back, release of over-contracted lower back muscles, natural release and widening of the shoulders, mental relaxation, and rejuvenation of energy. The prescribed duration is 15-20 minutes once or twice a day, or as needed.
To get ready for a lie-down, wear non-constricting clothes, choose a place on the floor (not bed), and have a few books ready to place under your head. The number of books varies for each person but the idea is for the head to rest in a way that the neck follows its natural curve. Too many books and the throat feels compressed, making it difficult to swallow. Too few, and the head tilts backward, creating an exaggerated arch in the neck, which in turn may lead to over-arching other parts of the back.
Wrong head positions in semi-supine.
Once the number of books is established, lie down on the back, books under your head, feet flat on the floor. You may experiment with both the distance between the feet as well as from feet to the buttocks. The idea is to allow the legs to rest with knees pointing up, while using minimal muscular effort. Rest your hands palms down on your lower ribs or hips, whichever feels more comfortable. Imagine as if your palms had little suction cups keeping them attached to your body. At the same time imagine your elbows gently drifting away (just think, don’t do it) to allow the back to widen. Normally, you want to keep your eyes open to avoid falling asleep. Now, leave yourself alone for 15-20 minutes, letting gravity take over and undo any contractions and excess tension you may have been keeping in your body.
When it is time to end, move slowly, don’t jump right back to activity. Roll over to the side, then up to sitting, feeling your body light and long, and slowly move towards standing. Start to transition to your daily activities, noticing the difference in your body and enjoying the positive effects of the lie-down.
