Tag Archives: semi supine

alexander technique semi-supine active rest position in pictures images – Hove BN3

Below this text is a sequence of still images taken from the YouTube video in previous post. It shows the broad brushstrokes of how to get into and out of the Alexander Technique semi-supine active resting position. Enjoy!

An Alexander Technique lesson for £5? I have released a high quality audio recording that talks you through the semi-supine position. It lasts about 13 minutes – so it can be fitted into a busy day quite nicely.

Payment will be via PayPal. Delivery via email. For purchase details please visit this link:
http://thetechnique.co.uk/semi-supine-voice-coaching.html

email me at alan.mars@yahoo.co.uk or call me on 07930 323 057

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alexander technique, semi supine, active rest, picture, image, audio download

semi-supine alexander technique active rest position part two 2 – brighton hove

semi-supine alexander technique active rest position part two 2

Semi-supine Alexander Technique talk-through. Filmed in low-light so the visuals are poor. Verbal instructions are very clear. Transcript at the foot of the Youtube video & also a written transcript in this post.

An Alexander Technique lesson for £5?

I have released a high quality audio recording that talks you through the semi-supine position. It lasts about 13 minutes – so it can be fitted into a busy day quite nicely.

Payment will be via PayPal. Delivery via email. For further details please visit this link:
http://thetechnique.co.uk/semi-supine-voice-coaching.html

or email me at alan.mars@yahoo.co.uk or call me on 07930 323 057

Try doing it – hook some speakers up to your computer and play the Yoube as you rest in the semi-supine position. It should give you a good idea of how to get the most out of the Alexander Technique semi-supine resting position.

“So I’ll just quickly go through those landmarks one more time. First stage, sensing the support underneath you. Feeling the support under your feet, under your arms, the headrest underneath your head and the support under the length and width of your back.

Gently allowing your attention to spread to encompass your whole body from top to bottom and from side to side with one big, broad, easy sweep of your attention. Feeling the support underneath you and spreading your attention to encompass your whole body.

And then finally thinking of your whole back spreading and lengthening and widening onto that firm secure support underneath you. Your head releasing away from your tail bone as your tail releases away from your head. Your whole back widening onto the floor. And as you continue widening across your shoulders – observing the length from your shoulders to your elbows; observing the length from your elbows to your wrists and, finally, from your wrists to your fingertips.

And, in between, coming back to your back – lengthening and widening and spreading.

And finally- just thinking of your knees releasing up to the ceiling as your feet spread onto the floor- in much the same way as your whole back, from head to tail, from shoulder to shoulder is already spreading and lengthening and widening onto that firm, secure, supporting surface underneath you.

And when you are ready, my dears, if you could, slowly, just bring yourself back to your feet. Slowly, easily, with awareness. Just going the opposite way to get up as you as you did to get onto the floor.

And when you get to your feet just stand there for a moment- and just be on the ground, just be in your length. And thank you all very much for your attendance. Applause.

Semi-supine Alexander Technique active rest position part 2 brighton, hove, bn1, bn3

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Semi-Supine Alexander Technique Youtube video- Confidence Tricks 11


The semi-supine active resting position gives optimum support to your whole back – and to your spine in particular.  Alexander Technique teachers recommend it as a daily practice. Do it once a day if possible for up to twenty minutes. As well as easing your posture it is particularly calming and centering. Youtube video clips, picture and written instructions are below…

It only requires a firm and warm surface, such as a blanket on the floor, and a few paperback books to serve as a headrest. It will help you to let go of excessive muscular tension in your body as a whole. It allows your torso to widen and your spine to release into its optimum resting length. It eases and reduces pressure on the inter-vertebral discs by placing the spine in a position of maximum mechanical support.

Most people need somewhere between 1 – 3 inches of books underneath the back of the skull. The head-rest encourages release in the muscles that join the back of the neck to the base of your skull. It should be neither too high (or your chin will compress your throat) nor too low (or your chin will stick up in the air). This gives maximum support to your spine. Your feet are flat on the floor, knees pointing up to the ceiling about shoulder-width apart and your hands can rest gently on your torso. It’s the ideal pre-cursor to some voice-work. No wonder my ex-drama students continue to practice it daily decades after being introduced to it!

Over the next ten minutes or so you will simply develop your relationship to the floor and head rest… Imagine the four ‘corners’ of your back–head, shoulders and tail bone– spreading and lengthening and widening away from each other and on to the floor. Let go of trying and forcing. Let it be effortless. Leave it up to gravity and muscular release. Look at the video several times to get a general idea of how to get into the semi-supine position. The main thing to remember about getting into the semi-supine position is to do it mindfully, quite slowly and with awareness. The same thing goes for returning to your feet again. I’ll go into a bit more detail in future postings.