Lying Down Daily Can Change Your Life

Don't panic if you skip a day...

The Alexander Technique is a fantastic way to re-tune your natural, upright poise. It can reveal new ways to play your instrument, type, or engage with any activity you like in a new way. So why would I suggest lying down as your entry way to understanding what this upright poise is?

Since most of us work extensive hours sitting and standing, we will almost surely become habituated to some degree of stiffening as we get fatigued from our day. You may notice this stiffening at a specific point - like a stiff neck or back - and may have even sought relief by using a heating pad or getting a massage. This stiffening has the result of decreasing your height, pulling the shoulders closer to the ribs, locking the muscles of the neck, head, and jaw, or giving you a ‘short’ temper. Your physical or psychological fatigue will bring about a decreased physical volume due to a sluggish or heavy psychological attitude.

While the Alexander Technique can be done in any activity, by taking the time to lie down, you can begin the process of discovering how you have stiffened up from your day and invite yourself to change and feel more rested and alert.

I’d like you to lie down for 5-15 minutes every day like I am in this photograph:

Lying in Semi-Supine

As you can see, my head is supported on some books, my legs are either supported with firm cushions under the thigh and above the knee or with the knee pointing at the ceiling, and my thumbs are resting on my floating ribs.**

Here are some further important notes on the lie down ‘position’:

• The books under the head should be high enough that the upper chest feels as if it could soften and there is no pressure on the larynx. Do not let the book press into your neck.

• The supports under the legs give you lower back relief and help you experience how the legs can naturally be away from the hips.

• Pillows may be placed under the palms to further support the arms and shoulders. You will know that you need this if you are experiencing discomfort in the wrist, elbow, or shoulder. Raise the height of the pillows rather than turning the palm up.

I ask you lie down like this because this shape will give you a great opportunity to soften your thoughts and your muscles and allow an overall sense of expansion. Whatever you do, do not think that this is a rigid position that will ‘fix’ something. You are inviting Nature to take care of you.

Now that you are lying down, you may think the following:

1. Ask for quiet. As you lie down, I invite you to cultivate the idea that you are exploring. This could be any sense of exploration you like, but I liken this sense to being on a ship at sea on a warm breezy day and going into the unknown. The sensation of exploration and un-knowing is your secret sauce and your attitude.

2. Do nothing. While lying down, make absolutely no attempt to push or pull on yourself and ‘wiggle’ into comfort. There is no need to stretch in your habitual way and this desire should be resisted as much as possible - especially when you decide to get up.

3. Notice that as you ‘ask for quiet’ and ‘do nothing’, light will carry images to the eyes without the need to peer or strain. Smells and sounds will find their way to your head. Your skin will feel the fabric of your clothing and the contact with the floor. The less you actively try to do anything in particular, the more information you will passively collect if you are quietly alert and curious.

4. Imagine. You should imagine your neck softening with the head resting on top of the neck, the full length of your spine resting longer and longer along the floor, and your ribs and full torso softening into their greatest volume.

There are more thoughts that can help you along the way with this technique, but this is already quite a lot for a beginner to absorb. There is no need to say these words to yourself during a lie down. Just allow them to find you.

You may experience a great many things as this process begins. As you get up, take some time to gently walk and allow yourself to experience how these changes can be with you while you are upright.

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During a private lesson, it is possible to demonstrate the quality of thought that I am attempting to describe and begin to show you how this sense of softening will lead to a change in the coordination and organisation of the head, neck, and back. Experiencing this change in-person clears up many of these concepts and shows you how simple it all can be. And I must stress that the technique is not the lie down, but the re-education of thinking and attitude and the co-ordination of your whole being. But even if all you do is play with the idea I have described, you should feel a great sense of rest.

As you learn to cultivate this practice, these lie downs can be a great tool to help you during a work day. They are fantastic to use before and during a practice session on your instrument, or a session of typing. If you are working on your feet, use them during your lunch breaks and you’ll find them far more energising than a coffee break (I won’t stop you from enjoying both!).

I hope you notice changes during your lie downs. If you’ve tried a few and would like to share what you have experienced feel free to leave a comment or ask me questions!

Get In Touch

If you’re in NYC, you may learn more about my private teaching practice at johndalto.com.

If you’d like to book any lesson time with me, you can find my booking link here.

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**A keen observer will notice that my shoulders and hips are not fully resting on the table. This will happen when you have to photograph yourself and jump onto the table!

*** painting is Out of Nowhere by Leo Kogan.