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Constructive Rest in Alexander Technique

Constructive Rest is a practice from the Alexander Technique that involves lying down in a supported position for 2-5 minutes up to 20 minutes daily to restore balance and ease in the body. When lying down, one should allow the body to fully sink into the support of the surface, noticing and releasing any tension. Directions are then imagined to lengthen and widen the spine by thinking of the neck freeing so the head can release back and up, allowing the spine to lengthen and widen. As tension releases, adjustments can gently be made to further release curves in the back. To get up, one should continue imagining the directions and allowing the spine to lengthen as rolling over with no need to tighten up again.

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32 views1 page

Constructive Rest in Alexander Technique

Constructive Rest is a practice from the Alexander Technique that involves lying down in a supported position for 2-5 minutes up to 20 minutes daily to restore balance and ease in the body. When lying down, one should allow the body to fully sink into the support of the surface, noticing and releasing any tension. Directions are then imagined to lengthen and widen the spine by thinking of the neck freeing so the head can release back and up, allowing the spine to lengthen and widen. As tension releases, adjustments can gently be made to further release curves in the back. To get up, one should continue imagining the directions and allowing the spine to lengthen as rolling over with no need to tighten up again.

Uploaded by

elveswillcom
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Alexander Technique: Constructive Rest

At least once or twice a day, take 2-5 minutes (but no more than 20 minutes) to practice “Constructive
Rest.” It will help to restore balance and ease throughout your body and also help you to recognize and
prevent interference with that ease throughout the day. Constructive Rest is especially helpful when
practiced when waking up in the morning, before going to bed, and at some point during the day,
particularly when you’re busy and stressed.

1. Lie on a firm but comfortable surface (preferably a carpeted floor for proper support,
rather than a bed). You can have your knees up or down, whichever you prefer. Having the
knees up tends to relieve pressure on the lower back. By placing books beneath your head,
allow your head to align with the spine, rather than tilting and dropping back to the floor.

2. Allow yourself to be completely supported by the surface you’re lying on. Notice any
place you seem to be held off that support and allow it to sink and release. It’s important
not to do anything to make this happen (or any of the directions that follow); this is about
undoing, allowing the activity and tensing that are already happening to stop.

3. Notice the directions indicated on the drawing above. Allow yourself to lengthen and
widen along those lines. You can help this process by thinking these “directions”—but not
trying to do them. (It’s like imagining a nice sunny beach, with the water lapping up on the
shore and the air fresh and invigorating. You needn’t do anything to imagine that, yet it has
an effect on your whole system.)
a. My whole neck to be free,
b. so my whole head can release back and up,
c. so my whole spine can lengthen and widen.

4. As tension releases, you may need fewer books beneath your head, or you may need to
release the curves of your back by gently adjusting your position.

5. When you wish to get up, continue the “directions” and allowing your spine to lengthen
as you roll your head, then shoulders, and the rest of you over onto your side and around
onto your knees and then come to standing. There’s no need to tighten yourself up again
by pushing or trying to sit directly up. Always look for the path of least resistance.
for more info: Andrea Matthews andem@[Link] 781-455-0391 [Link]

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