Secrets of Alexander Technique 0751312053, 9780751312058

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Secrets of

SOUTH SAN FRANC

3 9048 ILllil (Hill

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PUBLIC LIBRARY

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Secrets of

ALEXANDER

TECHNIQUE

ROBERT

CARO NESS

and S.S.F.

P

WEST 0 A

MACDONALD IBRARY

AVENUE

Dorling Kindersley

Book

1

LONDON, NEW YORK, SYDNEY,

DELHI, PARIS,

MUNICH and JOHANNESBURG book was conceived, designed, and produced by

This

The Ivy Press Limited,

BN7 2NZ

The Old Candlemakers, Lewes, East Sussex Peter Bridgewater

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Liz

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First

published

in

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America

2000

in

by

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Natural Health

®

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a registered trademark

Publications, Inc. Natural Health

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Weider

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Alexander technique/Robert Macdonald

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and Caro Ness,

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'Ywvw.naturalhealthmag.com

ISBN 0-7894-6772-0 Copyright

©

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The

Ivy Press Limited 1

.Alexander,

F.

1869-1955. All rights

reserved under International

No

part of

this

publication

in

a

Matthias (Frederick Matthias),

2.

1

any form

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Britain

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00-060168

CONTENTS How

to

Use

this

Book

8

Introduction

F.

M. Alexander

First

in

10

38

Steps

Teachers

6

Action

66

Self-Mastery

166

Glossary

214

Further

Reading

Useful Addresses Institutions

Using the Alexander Technique

216 218

220

Index

222

Acknowledgments

224

k

HOW TO

comprises four sections. The

and

his

and

The

life.

part introduces Frederick Matthias Alexander

begin applying the principles of inhibition and direction

to

third section

covers activities such as

sitting, lying

down,

to

writing,

running, encouraging you to apply the procedures you have learned with

your teacher

by

first

work. The second teaches you about body structure and functions and

encourages you your

BOOK

USE THIS

an Alexander

in

The

lesson.

section

final

broadens your horizons

relating the use of conscious control to specific situations

and

skills.

Please Note

While

the information presented

within the

be

pages

useful to

of this

book

anybody who

will is

EARLY DISCOVERIES to suffer

considering taking a course of

his

When

problem continued

doctor suggested that he

Prior to

rest his

a

in

the

Alexander

worked

did not occur it

is

important to realize

voice completely

until

he came

be coused by something

to

that

lost his

you can

really only

undertake

tho

two weeks voice

his

it

reciting in front of mirrors,

he noticed a pattern of

under the

stiffening his

qualified teacher.

through

in

neck and

fioo'

years to lea in

way

ol

how

mouth

his

unconscious habit was so ingrained

many

a

breoth

must

when he spoke

rolraclmg his head, depressing his lorynx,

training in the technique

of

for

advico and

use his voice, Aloxondor concluded that

he wos doing

sucking

guidance

this

voice completely Since the problem

By observing himself

that

began

well at tho beginning of the show, but os tho performance continued,

he became hoarse ond eventually

Technique,

first

particularly important recilol

leading up to the poiformonce Alexander followed

lessons

Alexander

from hooiseness and to lose his voice, he consulted doctors and voice

teachers, but the

to prevent

that it

it

and This

look him

and allow a

speaking to take ploco Not only did

hu voice recover completely

but his general health

improved diomaticolky

The information

a

substitute for

in this

such

Please see pages 2

book

is

not

instruction. 1

8-2 9 1

for

guidance on finding a teacher.

The basics The

first

life

part of the book outlines Alexander's

and

his practical theories,

such as the

importance of the primary control and conscious inhibition

6

and

direction.

Beginnings

>**

o 0

The second section,

CO

Head lead> body In

animal movement,

head and in

MOVEMENT •is

prey ore

oil

lengthens

alerl stillness of

a

First

Steps, allows

you

to

that

your birthright

IE

line

al

4-

appreciate

0)

full

lion stalking

(A

D

is

reminders of ihe extraordinary beauty and freedom of animal

Human movement

movement

a honmnlal

The coordinated energy of a cal running

speed, ihe elegance of o horse lumping, or the

llie

body novel

'lie

vertically,

being generated by

heads and shorten

is

more complicated

and you move

shortened Animals keep

their

When

their limbs

their

spines This

is

the frightening stimulus ceases, the

shown by o release

of the neck

not necessorily recover

and a

a

spine

the

spine con

return to

postural altitude

for

This

on

o

long after

o

to

is

and grace

0

1

in

state of

goes

stimulus

balance, ease,

for

When

action

normal breathing Humans do of holding

4-

of effort

equilibrium

its

0

an inborn capacity

become

amount

they are frightened, they retract their

always a preparation

animal recovers

as quickly and are capable

fear or defeat, expressed in

Because

in the horizontal, the

spines lengthened whatever the

movement.

51

Practice

SQUATTING go

The

and

third,

you

If

something fixed reliable

Follow the simple steps of

such as a bomsler, and counterbalance yourself against

further thon

the exercise loo

requires that

many

you can, and remember

important as the beginning

introduces you to the

your heod

really

anchor Do not repeal

longest, section

letting

go backward, and knees go forward, and see how for you wont to try and gel down to the floor, hold onto

forword. hips

con go

you

let

your heod

times,

do

that the

Returning to

not

end

a standing

go forword and

up,

careful not to hold your breath or help with your

this

go

try to is

as

|usl

position

and you are

arms

Alexander procedures, which 4 1

encourage a deeper

ground by

awareness of

lulling

your pelvis drop

down and

your

Inoej releose

the

you

heod nod lorwoid

how

fc-i-My.-

affosu.

yowieff lovfoid ihe

,our head lo

h’-urvd

nod

lei four puKn

drop 0.-0, from your

head

'm

ftdpavhon you

fitXV OSAHOl

fo.-machf

itrrHdi

on

llvoughoui

.yoy'body.

mind and body work

together.

Preqnancv and Childbirth

the front shifts her center of

ond movement

bolonce

woman on

th®

apply

«,

TECHNIQUE

The

woman s

usual instinct

bock from the waist

lo

lo leon

is

compensate

fafr

for

We’ond

to her daily

skill

••C«rC*alfy.

prepore

olso.

Achievement

for childbirth iisdf

the extra weight she hos to corry In

doing

this,

the lower

An Alexander

to

show o

will

expond

redistributing the

with

back ond

and other

fetus

presses on ihe heart lungs

internal

organs alien causing

digestive problems or breathing difficulties

freely

allowing her to breathe

womon's range ond ease

movement Simple everyday uring pregnoncy.

D

a woman's

os bending,

lifting,

and

number of physicol ond

or uncomfortable The sooner

silling

become

womon

increasingly

pregnant

Hood through

Alexander Technique. Ihe belter

offeclmg her

her,

emotionally, her

body

is

adopting

I

IS

,

begins lessons

takes

time lo replace ingrained patterns of

Ihe

musculor tension

W

and imite Ihe

Ihe

in It

to

detay

‘Ah' exercise

% instruction

tension

m the

thi'pk

oc>

fo
s

of

>s

>

smiling releases

vo

two powerful

;

ALEXANDER

resources —self-awareness and personal choice — OF

with

of something funny

to secrete so'

utilize

due

deolmg

|Ow and bee ecus

saiivary^onds

Mastery, helps you to

to

holt or

a contraction

a

difficult

o

psychological chonges As hormones

ond may

final section, Self

•

th.s

of

tasks such

corrying, standing,

body undergoes a bewildering

ond

*» toft** noress Simitorty the use pamfel&ng >> Sssyy,

you

'

/oj

-'ish

no use

is

nc>‘ just

is

woe

'

oasy

naD reher

c tc puli

act' eating aid

nab'rs o‘ tensing while us no

directions to

posture

-kr-c

'ne'e

I*

not

oe

but o- preventing the

you down.

r u

Tiusaer

he upngn*

no directions

-

matter of

‘

'**

ve

\Vner a

go

achieve

to

a.

stand nc up straign'

jTco~iTior to ovenonter

I

c ha

such a

•

//

he

[Si

£2

feedt

;

ri?

habits or musculo tense- and the eno

gownp rtenoeno-, oe cr—o come

into

atop

'/vhe-:

en proper ly

hehse' es

'

L

di-fc

s

eor

the directions

as

ir

the>.

‘

do

plea a v subtle foe

sensitive h.rr)ping :

-id

reahrec

to

o:

send

directions effebHyeiv; ’i:

Finding your position

A compass

is

navigating.

In

an invaluable aid when the

same way,

if

your

thoughts are clear, the correct postural

response

DIRECTED your directions, you

happen

will follow.

THOUGHT

notice that subtle but dramatic

will

to

influence

communicate with

your

the roots of your behavior

to

be clear about what

be given

in

such a

postural response

through

posture

you need

way

that the

can take care

is

is

appropriate of

itself.

The

feedback from

your body. Sometimes you will find that

too hard

you are

trying

and unconsciously blocking

yourself.

Taking aim Thought, balance, strength,

and

free

direction lead to

a

successful outcome.

30

directions,

improved

in

the

skill

to

and

ability

to

general. Although

wanted and needed, any

thought process should allow you to remain to

changes begin

you and your responses. By developing the necessary

in

sensitivity

open

As you begin practicing

instructions must

o a>

4-

V jJO/y\

04

your

situation, gravity functions to

advantage and helps you

6utUJD3-|

to stand; the

forward nod of the head activates a response from the highly postural muscles

lessons

4S,!_j

Through

the back.

Alexander Technique,

the

in

in

efficient

people come

understand

to

human body

is

beautifully

that the

designed

to

deal with gravity.

Fear of falling Your head

is

a very delicate

and your balance operates that

your head does not

Fear of falling

is

part of

to

fall

a basic that

survival

you do

down.

When the

ensure

the ground.

hit

mechanism, which ensures not

structure

neck

the is

balance of your head on

not efficient, your senses

register that

you are

muscles tighten

develops

into

to

more you are

the

more

effort

danger and your

save you. This action

a vicious

the

yourself from

in

in

circle

danger

you make

doing

to

whereby

of falling,

rescue

so.

41

HEAD BALANCE (4.5-7 kilograms) and the top

two vertebrae

the skull, the

head

is

rests

The head weighs 10-15 pounds

on the atlanto-occipital

of the neck. Being slightly

inclined to

nod forward.

joint.

behind the center of gravity of This

highly efficient postural muscles of the

lengthening

f

downward which

in

stature

that

movement engages

allows your spine to

lift

the

back and brings about a

enables you

force of gravity naturally.

literally

This joint comprises

It

is

and

to

like

counteract the

a counterweight

lengthen.

t/

The Dynamics of the Spine When

the

head

nod forward

/

is

able

freely, the

has the chance

up and down.

to

to

spine

lengthen

Stiffening the

neck and

retracting the

head causes

excess weight on the top of the spine, requiring the to

Balance The center of gravity of the skull is

slightly in front

of the atlanto-

occipital joint so

when

the muscles

of the

neck are

released, the

head

is

naturally

inclined to

forward.

42

nod

make

extra effort.

body

a>

w C _0

0 £0

O o

Co Cn lli_

Head balance A

free

change

action

neck allows the

head-neck-back to

in

relationship

constantly as the

reorients itself during

body

movement. TECHNIQUE

ALEXANDER

Standing

When of the

tall OF

the delicate

head on

the

balance neck

is SECRETS

maintained, a lengthening

widening

in

stature

can

and

occur.

43

Propriocep Your

discover

Six' muscles and the organs of balance

in

the inner ear. Proprioception literally

means

"to feel within."

is

It

sometimes

referred to as "the eyes of the body."

Your

sixth

sense enables you

your position and mass

be aware

of the

tension used to

Most

of the

space and

in

amount

judge

to

of muscular

keep you

there.

movements

that

you

perform during the day are automatic

and do

not require

this ability,

The eyes of the body Proprioception

is

he

T

five

and

to

senses are normally

and

sight, smell,

touch. During the middle

"sixth

to

do

undertake. This

be

in.

this

is

for is

any a

useful position to

However, the disadvantage that

it

allows you

to

sense" called

you should be getting

feedback

that

from your

body when you are

Life

involves

pace

speeds up and you respond

input from receptors

in

the joints

relies

and

over-

a constant stimulation of

sense of balance, position, and space. This sense

of

suppress the

the senses, and, as the

in

any

you have

task

proprioception, which refers to our

movement

in

contracting muscles.

of the last century, neurophysiologists

added a

on what you need

given situation or

tension

movement.

described as hearing, taste,

free to concentrate

your sense

of balance, position, in

fully

you are

any thought. With

on

demands start to

of

life

to the

of the external world

you may

disregard the sensory messages

a>

c

0 v

c UJ

*

0) c

5

>

c o

X u change from an

instinctive to

conscious manner of control

0 0

a

*-

required.

is

o> .c a,

The animals unable

to

the experiment

in

do

but

this,

human

were

o

~0




possessed with rational intelligence, •

can develop and use

0 E c




O No co opse O bones

C in

’E

front

o 0

release

Seat

••

and weight drops down

O Spine 0 :

eef

u

lengthening

flat

on

floor

JZ

u

Sitting pretty

Alexander teachers realize

how much sitting,

time you

spend

so great attention

common,

paid

to this

often

badly performed,

is

but

activity.

TECHNIQUE

ALEXANDER

OF

SECRETS

77

DOWN

SITTING to

say "No"

movement

to the stimulus to

easily

and

is

When

sit.

and when you

lightly

up and allow your weight

It

important that you take a second

you have done

feel the chair

drop down through your

to

perch on the chair, but remember that your spine directions

muscles

—down as

to

sitting straight

Before you move,

pause

and

for

a moment,

to

overprepare

movement. Allow

your neck your spine

to

be

free,

to lengthen,

and your back

78

sitting

to

widen.

Do

bones.

lengthening

in

not

both

your back

in

a painless process.

2

Allow your eyes

to

drop as your head

nods forward

release your

tendency for

is

the

under you, straighten

well as up. This creates the necessary tone

ensure that

1

is

make

this,

Let

slightly.

your knees

go

forward and your hips

drop back

in

order

lower yourself to the chair.

in

to

c *

Head forward

0

o

_

0) 'C

and up

t 'J5

3

c O o

Ensure that your feet

are

flat

on

the

ground

and allow your bones

to

continue to

drop toward the

Remember spine both

is




with the other hand.

o>

c

an angle of about

"6

o

your eyes.

a>

cc

c O u




developing

X LU

>-

start

a3

to

to

be counterproductive and damaging

O

to health.

a)

O0

Feedback Scientific study of exercise

confirmed

amount

that,

may

although a certain

of exercise

healthy, there

is

has

can help keep

us

a point where exercise

suppress rather than enhance the

immune system. The idea

of achieving

peak performance by exercising

body

into

recover

is

exhaustion and then

letting

it

being questioned by both

sports experts

a matter of but of

the

and

scientists.

how much

how we work

It

exercise

not

is

we

just

do,

out.

Learning to exercise consciously

means becoming more

willing to

pay

TECHNIQUE

attention to the signals from your body.

The amount of muscular tension, and ALEXANDER

the availability of sufficient breath, give

you a clear sense of whether you

may OF

be

starting to exercise in

leads you to end-gain will

cause

a

and

way

that

ultimately

SECRETS

stress.

173

Head-neck-back Your Alexander Technique teacher will

suggest that you do not hold

your

head

ask you

to

out of the water

pay

head-neck-back

SWIMMING for the

whole body.

Th is

Clinical tests

and

will

attention to your

is

relationship.

one

of the best forms of exercise

have recorded

significant reductions

in

cardiovascular activity and levels of blood pressure. Practice by standing at the side of the pool holding onto the

then

Exhale

submerge both your mouth and nose, and

you

feel

go

of the

confident rail

and relaxed about

first

finally

putting your

and glide forward. As you become

develop a new

174

rail.

way

of

swimming.

through your mouth only,

your whole face.

When

whole face underwater, less self-conscious,

you

let

will

Supported by water Water, which

is

0)

c

a

thousand times denser than

£ E

bears the weight of

to

air,

your vertebrae

*

and allows

more release

a)

in

"t7)

O your muscles.

\y lutoAV'.?

j

'

J

ji

,

»'

“a3

O0

Swimming When you

you

will

higher

well

free your neck,

be able

and move

to float

with greater

ease. Your attention should be

on the exhalation of breath, so that inhalation happens automatically.

TECHNIQUE

ALEXANDER

OF

SECRETS

—

Spanish Riding School

n the

Vienna, considered places

finest

riders

be one

to

Begin by standing upright, applying the

of the

equestrian training,

for

and horses are schooled

Experienced

Riding posture

in

principles of the

together.

young horses and young

riders

nod forward, and bend your knees

In this

slightly.

awareness

of

self.

If

Practicing

you do not have

the alert stillness described earlier

book, the

can be

results

Animals, as

we

for

the

in

Sit in

a

very well-ordered, instinctive way. to

Anyone who

behavior.

being

the

in

than not,

saddle

end up on

human

in

frightened of

is

will,

more

the

ground

often fairly

quickly.

The Alexander Technique,

through

its

ability to bring

maintain

effort.

make

it

easier

keep your balance once you the horse. the saddle,

in

making

When

the horse

moves

first

forward, problems often begin. As a rider,

your

you have a

own

state

lot to

and

think

that of

Suddenly, you find yourself

about

your horse. falling

forward or backward, and having

grab

of your

the reins for support.

hands needs

to

The use

be conscious,

and without undue

conscious postural use and some control

directed, sensitive,

of the fear reflex, enables progress to

body movement. There should be an

be made.

Good

posture

fundamental requirements

is

one

for

of the

any

rider.

Practice the posture required for riding prior to

176

will

to

mounting your horse.

to

a good contact through your seat

to

about

to

undue

posture

comfortably

bones.

recognize any lack

of control or disorganization

you

this

have got on

disastrous.

have seen, operate

Horses are quick

You should be able

the posture without

other.

demands a conscious

Riding

head

are

placed on experienced horses.

way, they learn from each

then place your feet about 2 feet (60 centimeters) apart. Allow your

are placed on

riders

Alexander Technique,

almost mystical union between horse

and

rider,

example

providing an excellent

of

human and equine

awareness working

together.

o>

Be aware

c H5

O Neck © ©

5

free

o O

Eyes look forward

~t7)

Release the lower back Id on

©Sitting bones

in

contact

with the saddle

©Wrists and elbows

©

Legs

in

free

gentle contact

with the horse's sides

TECHNIQUE

ALEXANDER

OF

SECRETS

177

BALANCED RIDING master a wide range of

skills

such as balance,

To ride well, you need to sensitivity,

controlled strength,

suppleness, and, crucially, empathy with the animal on which you are seated. It

awareness

is

in

Posture

action.

synchronized use of the back, seat,

A

on the animal beneath you. but

can be persuaded

it

sitting in

to

do

so.

the rider's

body

for support.

assume stiff

and hands has a powerful

behind

The rider

the chair seat; rigid

be

When

the knees slightly bent. The loins

in front

rider's

body

is

will

are gently braced, with the feet

and

placed

with the feet stuck forward.

influence

Forked

upright, with

The

correctly in the stirrups.

the rider's

body

is

of the vertical, the

shoulders tend to round,

causing the feet

backward and

lifting

to slip

the rider's

seat from the saddle.

178

the

effortless.

Balanced is

because

By applying the Alexander principles and

a balanced way, riding can be

the vertical, the reins will

used

legs,

critical,

horse cannot be forced to perform a movement,

Chair

When

absolutely

is

Unity

and

mounts,

when

performing at

their best,

seem

be one

hiarmony

Riders

their

entity,

complete

respond

is

to

so

that the horse will

to the

merest touch, or

even thought, from

its

rider.

179

Ch

Tai

Spina! vertebrae

be

each movement

correctly executed,

body

requires a particular

which focuses

attention

posture,

on the

movement sequence.

Two Both

disciplines

and

chi

tai

Technique aim

and balance birthright;

the length

and

is

such that

training.

In

comprises a sequence of

nonstop movements, known as

China hundreds

which developed of years

in

an Alexander

the form

were designed

a deeper awareness

appear

to to

body and

different,

in

tai

your habitual response your neck and

on the means you use

to

tai

let

and

to

your

to

focus

reach a goal.

chi form, the student must

quiet the mind and, with calm focus

and

with "a

head balanced as

if

suspended from above," perform a

However, a

avoid end-gaining by

up,

a

you are

prescribed series of movements.

of

chi form

effortless, yet they require

concentration

180

that

potential.

The movements

to

lesson,

head go forward and

In

promote health and longevity and

mind-body

inhibiting

self-

development. The various exercises

cultivate

our natural

The disciplines are

stimuli, to free

ago as a

system of self-defense and

make up

is

they also view the

encouraged

"the form,"

that

but their intentions are the same.

of going into movement.

T

to restore the flexibility

inherent spring of the

spine can be maintained as the basis

ai chi

Alexander

mind as a united whole which requires

Natural spring The quality of movement

the

great

and muscular energy. To

it

is

the quality of the

movements and

the

way

in

which they

are achieved that are significant, not the

number

of

movements performed.

IE

u .5

>a3 ~c7j

O

Common

:>

links

Slow movements allow time information to

do

sensory

for

be conveyed from

brain into awareness. Fast

CD O0

the

movements

not permit time for feedback. Tai chi,

with

its

emphasis on slow movements,

an excellent procedure

awareness

for

applying the

balance and posture

of

is

that

gained through learning the

is

Alexander Technique.

and

Tai chi

the

Alexander Technique

have a great deal

therefore

because both help of

good

relaxed

posture,

and

free

the

in

in

common,

achievement

easy breathing,

movement, and

general well-being.

addition,

In

studying either system also imparts a practical

knowledge

of the skeleton,

and general body

musculature,

mechanics, raising body awareness

and

instilling

the

balance and co-

ordination required to perform efficiently

and

any

TECHNIQUE

task

gracefully. ALEXANDER

Yin and Yang OF

These are central

to the practice of tai chi.

They represent the dynamic union of opposing SECRETS

forces, for

example

light

and

dark.

181

The Yellow Emperor Huang

Di, the

Yellow Emperor,

is

attributed with the authorship of the

Neijing,

one of

Taoist classics

most important

the

and

the seminal

on

theoretical treatise

traditional

Chinese medicine.

AND YANG

YIN

and yang represent

Yin

and

dark, yielding

and

the

dynamic union

active, feminine

MOVEMENT

IN of

opposing forces such as

and masculine.

Tai chi

is

light

composed

of

constant polarities, such as open and closed movements. The aim of each

movement

to restore perfect equilibrium

is

Alexander Technique,

inhibition

direction to the active (yang).

meaningless.

they are

proprioceptive sense position of the

Meditation The

tai

in

body

motion

chi form

is

a

constant round of

symmetry and transformation.

movement

is

Each

replaced by

another movement

in

a

continuous, flowing cycle.

182

is

corresponds

Each

between to the

yin

passive principle

facilitates the other

By following

this

and yang.

principle

the

and

(yin),

—without each

in

In

other

both systems,

the

gradually cultivated, allowing a greater sense of the

relative to the

space

it

inhabits

and

to

itself.

Grasp Sparrow's

c

Tail

a>

This posture

grounds the body

through the Earth,

feet,

with most weight

down

right foot. Attention

is

and

E a> > 0

pelvis,

2

through the

on the hands, o>

as if gathering energy.

c

* ~0

c o c tb

>a3 Its

o ~a3

oo

hand outward Left

Focus, control,

turns

and balance are the objects of this

exercise

Single

whip develops focus,

This posture

control,

and balance. The

hooked

right

hand anchors

the body, holding

energy

redistributing the

the

left

and

hand which

palm facing

the

palm away. As

turns

body it

to

from

to

does

so,

awareness moves outward, TECHNIQUE

away lungs

from the body,

open

and

the

fully.

ALEXANDER

OF

SECRETS

183

reg nancy a

rth

the front shifts her center of balance.

The woman's usual

back from the extra

doing

instinct

the waist to

to carry.

for

In-

she puts untold pressure on

back and sacrum,

the lower

to lean

compensate

weight she has

this,

is

resulting

in

chronic back pain.

An Alexander teacher pregnant torso

woman how

will

show a

expand

to

and release pressure from

her

the

spinal area, redistributing the baby's

weight through her body. This protects the

Feeling the strain The growing

and

fetus

back and

internal

alleviates restriction of the

organs, allowing her

presses on the heart, lungs,

other internal organs, often causing

digestive problems or breathing difficulties.

freely.

The weight

affects the

of the

baby

woman's

D

body undergoes a bewildering number

of physical

sitting

lifting,

become

or uncomfortable.

woman

Alexander Technique, the

accommodate baby grows,

adapting

the fetus within.

the increased

As

weight

difficult

The sooner a

flood through her, affecting her is

begins lessons better.

the

in

It

takes

to

time to replace ingrained patterns of

the

muscular tension. Having learned

at

of

tasks such

increasingly

pregnant

body

also

carrying, standing,

psychological changes. As hormones

emotionally, her

184

and

as bending,

and

breathe

woman's range and ease

movement. Simple everyday uring pregnancy, a

to

to

exercise conscious control over posture

Childbirth

and

Pregnancy

and movement, this skill to

the

her daily

woman

can apply

and

life

also, Self-Mastery

prepare

crucially,

for childbirth itself.

Childbirth For most

women,

response

to

pain

body and hold

is

to

tense the

the breath,

compounded by with

the instinctive

and

this is

the expectation of pain

each contraction, leading

anxiety. Anxiety,

whole

in turn,

to

releases

wrong hormones and may

all

the

delay

halt or

the birthing process. Similarly, the use of painkilling

signals

drugs confuses the body's

and may

result in the

need

for

medical intervention.

The Whispered "Ah" exercise

when a

beneficial

contraction

is

is

due.

Alexander's instruction for dealing with anxiety

and

was

smile.

tension

in

to think of

something funny

The act of smiling releases the

jaw and face, causing the

salivary glands to secrete saliva. Saliva

sends a message well

and

there

is

to the brain that all

no need

is

for anxiety.

185

—

CHILDBIRTH can It

play

a

During the

mother

is

role

critical

teaches that pain first

The Alexander Technique in

natural

childbirth.

a necessary part of labor.

is

stage, as the cervix dilates, the

encouraged

allow the process

just to

happen. With each subsequent contraction she

encouraged

to

move,

the

Whispered "Ah"

is

necessary

to

to

exercise.

ease

Alexander directions, crawling,

Happy

together

squatting,

whichever posture

The Alexander Technique

assist delivery.

helps you to deal with the

demands

of raising a

young

family.

Bending The dynamic posture of bending particularly effective during

and

As

childbirth.

forwards

in this

is

pregnancy

the mother leans

position, the

baby

is

cushioned by her abdominal wall while her pelvis

baby

to

move

for delivery.

tilts,

encouraging the

into the correct position

Simultaneously, the baby's

weight, working with the force of gravity, initiates stronger efficient contractions.

186

and more

breathe

.

Freedom

pain, the

freely,

but

woman

kneeling,

and of

by

to is

practice

movement using

the

can practice or

feels "right" for her,

bending in

order

to

Childbirth

Squatting Squatting puts a dynamic stretch

through the whole

Self-Mastery

back. This posture helps to lengthen out the muscles of the lower

and

back

in

to relieve

may have

particular,

muscles that

overcontracted

while supporting the baby.

Crawling Leading with the

head, crawl slowly forward

Crawling

all

since

on

body

labor.

for childbirth,

many women

comfortable

fours, gently

rocking the

highly beneficial

as a preparation

Repeat several times, then rest

is

to

find

be on

all

Kneel on

more

fours during

Crawling also helps calm the

nerves, alleviate minor

pains,

it

aches and

and improve coordination.

all

fours, fingers

pointing forward

The "steps" should

be small and left hand

rhythmical:

and

right

right

knee, then

hand and

left

knee, and so on

187

A

Health

and Body Well-being

When is

-J

f

it

you have a sense

of well-being,

a physical or a mental experience?

When

you are

are

a

in

at ease,

mind and body

state of equilibrium.

If

I

something were

to

change

the

in

organism as a whole, then both mind

and body would

reflect that.

Depression

involves a collapse of your body, a

lowering of energy, and a lowering of

When

self-esteem.

prepare

to

threatened, you

defend yourself by tensing

your muscles, your blood sugar

Psychosomatic

Many

illness

medical conditions can

and your

pulse rate increases.

some

reason, you are anxious about

expressing your aggression, the

being overactivated.

muscular tension

he term "psychosomatic''

T

may

level of

increase,

reflecting that resistance.

When

people

cannot decide between alternatives or

a

have a

conflict of interests that pull

psychological experience and

them

two

physiological functioning. Alexander

"freeze". Listening to the voice of

was ahead

conscience

the

profound relationship between

of his time

in

realizing that

mind and body are not separate

entities, but different

188

is

for

If,

result

from normal stress responses

recognizes that there

rises,

aspects of the

self.

in

directions, they

is

no

less

mastering a manual mindful attention.

can

physiological than

skill

is

an act

of

Body

and

Mind

Healthy

A

Preventing trouble

Many

medical conditions are the

result Self-Mastery

of

normal

activated.

responses being over-

stress

When

allowed

to continue,

they interfere with recovery of the

whole

mind and body, and can, over time, lead to

Alexander emphasized

illness.

symptoms

that

he did not

and

stressed the preventive nature of his

treat specific

work. However, he did recognize that misuse

was an

underlying factor

in

disease and by establishing a better use of the self, functioning

specific

symptoms

improved and

often disappeared.

Similar observations led Nikolas

Tinbergen, the

Nobel

1

973

winner of the z>

prize for medicine, to

0

"...recommend the Alexander Technique

u

as an extremely sophisticated form of rehabilitation of the entire muscular

equipment and through other organs

that of

showing very

improvements

in

many

striking

such diverse things as

high blood pressure, breathing, depth of sleep,

and

a z < x

overall cheerfulness."

O CO Q£

CO

189

COPING WITH condition

related to repeated pressure

is

can help

to alleviate

away

will

be

to

is

inflamed

encourage

and

body

the

joint,

an

in

painful, but

such a

Alexander Technique to

focus

an Alexander teacher's

way

is

that

The teacher

present. it

reestablishes

its

will

joint in

question.

and

guide the

natural support,

counteracting any tendency to a collapsed or rigid posture that

unnecessary pressure on the

arthritic

attention to general muscular coordination

from the area where the symptom

use of the whole

on a

When

pain and facilitate mobility. Sufferers tend

exclusively on the area that

approach

ARTHRITIS

will exert

an Alexander lesson, you

In

experience the muscles of the body working together as an

intricately

connected whole. As your sensory appreciation improves, you can be more

aware on

of the role of the misuse of the primary control

specific joints,

Pain

which

management

Arthritis

is

a

painful

condition. Your Alexander

teacher to

will try to

avoid overtightening response

190

help you in

to the pain.

it

is

important to be

aware

and

of

if

the pressure being put

you

suffer

from

arthritis.

Arthritis

with

Coping

Self-Mastery

Wear and When is

tear

a door on a hinge

pressed down, the

action

rather like

is

happens when a

what

joint

is

pressed down: extra friction

Easy does

is

created.

it

The pressure on your joints

created by

lifting

a heavy object

will

be aggravated by

overcontraction prior to

movement. Applying the

process of inhibition and direction before

lifting

a

heavy object releases your joints

and lengthens your

muscles

in

for the task

preparation

ahead.

191

and where

patterns of animal behavior,

advantageous The

become

to

it

is

smaller to

hide from danger or predators, and

auxiliary

simultaneously increase the metabolic

breathing

muscles

rate

and

the readiness of muscles

preparation for fight or

in

flight.

Normal breathing depends on whether the body maintained at

minimum

its

effort.

is

full

well-balanced and height with

The diaphragm

principal muscle for breathing

Normal _

Trapezius

position of

scapula

normally

and

breathing

is

difficult,

the neck

shoulders tighten to assist breathing.

he connection between anxiety,

T

postural

change, and altered

breathing patterns

underlying factor

in

is

a shortening

an increase rate. This

192

in

has

may be an

breathing disorders.

The physical response anxiety

for

movement

Upper chest breathing When the diaphragm cannot move and

accounts

muscle

to stress or

of the

body and

the respiratory-metabolic its

basis

in

established

60-80

If

in

the

and

percent of the

of the ribcage

healthy individual.

is

and

lungs

in

a

you are slumped or

collapsed, the lack of internal space restricts the

action of the diaphragm.

Overconstriction Equally, is

you are overcontracted,

an active resistance created

body

to the

making to

if

it

move

movement

impossible

in

there

your

of the ribcage,

for the

diaphragm

the ribcage normally. Extra

muscular

overcome

effort

is

then required to

the resistance.

These muscles

'

o Q

X XX *-

0 0)

X

D -0

c o O)

c

serve to

lift

and help

the shoulders

the

0 s

air into the lungs.

often present

o o

a raised upper chest

This pattern of is

L.

work

X

>.

people with asthma,

in

a3

to

and can be found

a

those with high

in

blood pressure, hypertension, and

A

coronary problems. chest

Id oo

raised upper

makes breathing out

The

difficult.

excessive effort used to breathe

in

sets

up tensions which prevent the relaxation of the chest that

happens

exhalation. Breathing requires that

you

first

in

normal

naturally

in

breathe out, but

you are holding your breath, you struggle for your next breath.

you work you are

to

to

breathe

want

to

in,

if

will

The harder

the less likely

breathe out.

way, holding and struggling

becomes an established

TECHNIQUE

In this

for

breath

pattern.

The ALEXANDER

Alexander Technique can help situation,

in this

because you become aware OF

of

all

the factors that are

working

together to create the tensions that result in

SECRETS

restricted breathing.

193

Recovering from injury After

an

injury,

inactivity

too

much

leads to loss of

elasticity in the muscles,

you vulnerable you resume

to injury

making

when

action.

INJURY Posture

plays

an

management and

AND important in

PAIN part

pain

in

rehabilitation following

To protect the injured area and avoid

injury.

increased pain, you compensate and adjust your posture, often putting increased pressure on the affected area. Perhaps you are simply careful your movements, again. This further

common

likely to

activity in

pattern

you vulnerable tight

order to guard against any activity that

in

If

pain

you are immobilized altogether,

your muscles leads

many

to injury

conditions of the muscles activity.

You

and

joints. This

oscillate

to

the

to loss of elasticity. Loss of elasticity

when you resume

is

makes

between

over-

muscles or atrophied muscles and collapse. The Alexander Technique

increases your awareness

use of your whole

encourages you

and helps you manage

body and

to feel the

you have sustained.

194

will set off the

increase the blood flow to the injured area, leading

muscle spasm and pain.

decreased a

is

in

in

the

the relationship

between

freedom and mobility of specific

the

joints.

connection between your attitude and the

It

injury

c o CL

“O

c o

X 3

Adding to injury When you are in pain your whole tn

body

your attempt

to

tightens,

avoid

pain you unintentionally

(D

LO

,

put more pressure on the injured area.

Do

not

overtighten the injured area

I

TECHNIQUE

ALEXANDER

OF

SECRETS

195

pnrpc w ky w o

Dealing kJ

I

confidence. These changes signal to an

aggressor submitted attack

and assure him

not

is

has

that the antagonist

likely.

that further

The lowering

of

energy helps the vanquished animal signal defeat

a thoughtless attempt

that

comeback, risk

and accept

ensuring

at

a

which there would be a

in

of death,

it,

does not happen. These

responses ensure that disputes are settled quickly,

reduce unnecessary

aggressiveness within groups, and Blue Posture has

mood

a profound

ensure harmony within clearly

effect

on you.

Changing your posture and encouraging natural breathing

can help

lift

depression.

established social strata. dispute their

n attempting to

of depression,

understand the origins

some

psychiatrists

identified evolutionary factors

argue

that various

evolved

When occur,

loss,

to

deal with

loss.

defeat, or subordination

an involuntary process comes

into piay, resulting in

posture,

a lowering

change

in

laziness of

196

and

mechanisms have

enable us

to

have

a change

of energy,

mood, poor

in

a

appetite,

movement, and

loss of

is

animals tend

over,

equilibrium

and

their position in the

Depression loss or

in

defeat of

affection,

any one

recover

adopt

group hierarchy.

humans

some

often follows

kind. Love,

companionship,

and

to

the

respectfully

group recognition are health

Once

status,

critical factors in

and a

well-being,

of these areas

can

loss in

trigger the

onset of a depressive episode. of mild depression, there

can be done through

and

is

much

self-help.

recognizing the extent

to

In

cases that

By

which the

Depression

with

depression

is

an old

pattern,

and

that Dealing

you may be perpetuating

it,

you have

reached a point of change. Mastery

Turning the corner

Self

Using the process of inhibition enables

you

to listen to the signals

from your

depression and be honest about your active role

in

it.

When

your body

adopts a depressed stance, your breathing

becomes

limited. Practice the

Whispered "Ah" exercise

in

the star

position to help yourself out of your

slumped posture and reenergize your breath. Your posture has a profound effect

on you. Becoming conscious of

your movement has been found useful helping you

shift

in

your mood. Changing

your posture and encouraging natural breathing opens the possibility for you to

play a more proactive role

psychophysical

When

to

in

your

state.

Get Medical Help

Severe depression requires medical help. serious cases, the

Alexander Technique

In

less

is

beneficial to the long process of recovery.

197

UPPER LIMB DISORDERS Injury

(RSl)

is

now

referred to

in

the British

Medical Journal as work-related

upper limb disorder. The problem commonly occurs forearms,

when

Activities such

wrists,

or typing

movements, are

and

produce

joints

tended

demand

manage

fast,

this

become

repetitive

inflamed.

movements

repetitive finger

result

this

debilitating disorder. Recent

from pushing the brain beyond

immobilizing the limbi

If

the research

is

its

correct, the

Alexander Technique, which reawakens feeling and helps the brain

to relearn

movement, would be more appropriate.

Awareness in

action

The Alexander Technique heightens sensory

feedback and improves control of your

your instrument.

198

of the

precise movements. Treatment for the condition has

to involve resting or

control of precise

and

condition. Reducing the stress on the

can help with

research suggests that injury can to

wrists, fingers,

and word processing, which demand

liable to

muscles, tendons,

capacity

in

the tendon or the sheath of the tendon

as racket sports, which

Repetitive Strain

body and

Fast

and

furious

Excessive pressure on the

joints

pushing the brain beyond Tight neck

to

manage

can lead

and

stretch of

your

in

Remember

and

Disorders

capacity

movements

precise

problems

to

limbs.

two-way

fast,

its

to

joints

Limb

maintain the

your back muscles.

Upper

Take frequent breaks and point your fingers to the

ground

to

allow a

lengthening of your muscles, and to relieve the pressure

around your

Self-Mastery

joints.

Braced hands

Overflexing throughout the

body

LU ID

0 x u UU t— LU

o Z < x UU I

< LU, o 00 I

LU

Q&

0 LU UO

199

cmor and D

/

animals

in

the wild. Mild fear causes

involuntary muscle contraction

descending colon.

When

an

the

in

mild fear turns

to panic, the contents of the intestines

are liquefied and the animal involuntarily

breaks

evacuates

just

before

it

Mild fear appears

into flight.

to

be associated with constipation, and terror with diarrhea. This

normal reactions intestinal

to fear

disorders

the increased

suggests that

could lead

to

humans. Perhaps

in

pace and pressure

of

life

are evoking survival responses leading

Improved digestion Many people have found that digestion improves as the

M

a

result

any doctors believe

can be

that

stress-related,

and

food

is

and affected

other emotional

The relationship between the

is

people have found

that their

digestion improves as a result of lessons

gastrointestinal conditions

fight-or-flight

function

Many

problems.

in

in

tension, anxiety,

factors.

of lessons

Alexander Technique.

that our ability to digest

by

to digestive their

response and digestive

essential to the survival of

the

Alexander Technique. Posture,

emotion, and digestion are so intimately

connected

that the

combined

reestablishing balance

and

effect of

relieving

emotional pressure can bring immediate benefit. in

the

An appropriate

abdomen

digestion

lead

to

is

important

—too much

poor

level of tension

or too

for little

may

intestinal functioning.

c 0

a>

o>

Q ~0

c o a> l.

D

+-

0

a

»s

Some people that

react to stress

causes tension

in

the

in

C 0

way

a

0 E

abdomen.

LU

>-

Improving posture helps to remove

a5

pressure from the

abdomen and

"t7j

o

to

>

3

achieve the abdominal tone necessary

good

for

“a3

digestion.

Indigestible facts

A

high level of tension

is

often the result

of fear or

some

An acute

attack of indigestion

other strong emotion.

follow an incident that or fear. Perhaps

produced rage

a tendency

around confuses the body that

something

response

aware

is

of

is

may

to rush

into thinking

wrong and

the fear

activated without our being

it.

Current fashion extols the virtues of a flat

stomach. Too much tension

abdomen

When

restricts intestinal

in

TECHNIQUE

the

functioning. ALEXANDER

you hold your stomach

in,

the

ribcage responds by becoming fixed.

If

OF

the ribcage

pressure

is

cannot move, excess put

on the stomach and

may

SECRETS

lead to indigestion.

201

WHOLE PERSON

THE

as symbols of the obstacles that them, lotus,

and in

the

light,

lily.

in

allows

it

its

essence

to

programmed

predisposed

to

to

be expressed

counteract the

is

the Earth

and responding

in

its

petals and, as

response

to

yourself

to

realize your potential.

to —

•yf'.

your

life.

Reach for the stars The relationship between the attainment of the

full

stature

and

achievement of potential r

is

captured

in this

drawing by

Leonardo da

202

full

You and your

deeply

and

perfume

force of gravity, similarly you are

and how they express your

relationship

It

downward

understand the patterns and behavior

ingrained,

its

the world. Achieving your

i

sometimes

to

unfolding of yourself. Just as you

overcome obstacles and

body,

the

and

Alexander Technique helps you

your

is

the concentration of

posture are deeply intertwined. The

of

it

expanding and opening outward.

posture could be likened to the flowering

are

The seed

inner beauty through the unfolding of

its

escapes,

the force of gravity,

overcome

spiritual unfolding. In the East

the bud, rising from the darkness

overcomes

reveals

and

West, the rose and the

and

potential,

presents, the predisposition to

life

the inevitability of growth

Certain flowers are used

Vinci.

-*«

c 0

Self-realization

V)

Postural

awareness helps

L.

0)

bring about

and

a.

a flowering

unfolding of yourself.

0 _C

£ >•

O “0 O0

Mind-body balance "When the

the

body

is

mind

is

free,

delicate."

WILLIAM SHAKESPEARE

4$li

TECHNIQUE

ALEXANDER

OF

SECRETS

203

Integral

Emotion in flight,

attack, submission,

"freezing."

aggression evolution

and

The management of is

a major factor

and

in

human

social organization.

role of the front brain

The

allows control of

charged emotional responses and brings a rational perspective into the

equation. However,

this

recent development

and

is

a

relatively

often the

presence of reason simply suppresses the

feedback from

increasing conflict

aggression

feelings, thereby

and causing

the

be turned inward. You

to

experience a "frozen" response, Stillness

revealing the struggle between

Stopping opens up the dialog

between thoughts and

emotion, and reason. The purpose of

feelings.

inhibition

N consider

umerous human responses originate

Many to

be

in

animal behavior.

of the patterns that

some

between

is

open up

to

feeling

the dialog

and reason, so

that

your choices can be an expression of

an undivided

self.

neurotic are actually

remnants of responses

that

were

useful

Constant stimuli many ways,

getting easier for

biologically throughout evolution.

In

Experiences of fear and anxiety were

humans. However, an improvement

crucial for survival

204

instinct,

and found response

life is

opportunities brings

new and

in

Reason

and

Emotion,

unexpected problems. Overpopulation, overcrowding, the pace of expectations,

dreams

relationships,

and fame

of

Instinct

material

life,

happy Integrating

making humans

contribute to

all

overpowered by

feel

increasing external needs. These factors

may have

Mastery

a

the effect of arousing (on

Self

subliminal level) the competitive

response

—

of assessing strength,

evaluating the capacity for success or failure,

and

response

and

activation of the fight-or-flight

(either in

attack, or retreat

helping you to to the

the

a

state of arousal

and

defeat).

become more

By

sensitive

working of your upright posture,

Alexander Technique enables you

become more aware expectations stimuli

power

of the

and your responses

such as

to

of

to

a

fear, anxiety, or

constant state of anticipation.

Changing Focus Inhibition

enables you

of the external attention to the

to

suspend the

environment and

shift

importance of inner

attraction

your

life.

205

PERFORMANCE ANXIETY m^it, the fight-or-flight response

can be unexpectedly aroused by

cause worry or anxiety, creating tension and an increase breathing. Animals instinctively decide

between

alternatives,

from that which they find frightening, or turn and

evolved

brains,

are

conscious

that

their

fight.

instinctive

in

situations that

heart rate

and

and

either retreat

Humans, with response can

their

be

inappropriate. However, acting against one's impulses, or having to decide

between irreconcilable tension.

These patterns

the things

alternatives,

can cause

may be compounded

you want are

in

if

anxiety, stress,

and muscular

you doubt your

abilities, or

conflict with the things

Alexander Technique helps you

to

manage

you

feel

these responses.

if

are possible. The

Directed energy Performance requires an increase fine line

and

in

Anxiety

energy. There

is

a

betweeen excitement

anxiety.

The Alexander

Technique helps you

to

Performance

understand the difference.

Self-Mastery

Evolution The long process of evolution finally

allowed humans achieve

full

stature,

and gave them and

the

to

the

gift

problem of

having the biggest brain of the vertebrates.

207

Work

h

h

Dancing for joy The poise

and freedom

shown by

children

is

of

movement

a natural

ability

often lost as they get older.

have a

hildren

about

their

natural curiosity

environment. As

parents, the challenge

allow children

to

is

any harm.

When

home. Often parents have unreasonable expectations of

to

explore the world

while preventing them from coming

children, to

failures

copy

children leave the

supervision of parents to play with other children or to

go

competitive world

may become

to school, they enter

and from

new

society or the challenge of learning skills,

perhaps because

self-esteem

is

their

208

to let

own

uncertainties. All children

the habits, both positive

negative, of the people

who

looking after them, so

is

reinforce focus

it

and

are

important to

and calmness

rather than

Give love unconditionally

When

when

to

their children,

them follow

and

in their

new

questioned. Sometimes

challenge and encourage

perhaps rooted

their

aggressive responses and panic.

sense of

parents have to judge carefully

and when

a

time to time

threatened by the

to stay sheltered in the safety of the

their instinct

the giving of love

conditional on athletic success, children can

is

made

and academic

become

themselves. They are no longer

unsure of

and

motivated by curiosity

by a fear

that

they

if

interest, but Children

they

fail

loved. Feelings of unworthiness frustration start to

shroud

in

and

with

get

Working

order to prove themselves.

adults will only

flight reflex

and

to try to

Anger and impatience on

insecurities,

be

their natural

freedom and they begin things right

not

will

the part of Self-Mastery

aggravate these

so that the the fight or

becomes overstimulated

well-established.

Reinforce the positive The predisposition

to learn involves

allowing time to absorb, evaluate, and digest information.

have a

adults

'

a

feel for

cycle, then they

important that

is

It

child's learning

can help reinforce

learning without upsetting the process. This requires patience

and

adults

the ability to

conscious inhibition.

discouraging is

on the part of

to

It

keep

is

apply

their

pointless

own

and

telling the child

he

wrong. The continued reinforcement

of the positive

good

is

an

essential part of

training.

Good Parenting When

you greet young children, they usually

respond

joyfully,

movement.

This

without disrupting freedom of is

natural inhibition operating.

209

TEACHING CHILDREN up

"Stand

instruction

been

straight"

whispered,

in

what you consider

to

be a slumped way,

guided carefully and imaginatively to

do

it

in

stand at her

a bossy, dictatorial manner, you are

response and encourage her her body.

to

Because

it

the attempt to stand

feels

up

to

height.

way

If

it

reinforce the habit of standing badly,

becomes a because

make a

posture to

experience

of

movement

how

When

It

is

for

life

important to reinforce

children's natural poise

and

innate sense of alert stillness

from an early age.

210

abandon

may

at

she chooses it

children their

become more

reinforces their sense of achievement.

Ready

fig ht-or-f light

the child will begin to use her

standing

patterns

is

you order her

will often

stand. As well as a physical stance,

response.

sitting or

contentious issue, you

statement about

emotional

is

simply

of trying to straighten

uncomfortable and unnatural, she

correctly.

If

activate her

likely to

use a self-defeating

a child

or

important that she

is

it

full

often has the

shouted,

When

mechanically requested by parents and teachers? standing

How

full

to

becomes an have height,

efficient,

the their

which

Sense of ploy Children display natural inhibition, energy, lost,

the

and

flexibility,

which,

Children

if

can be rediscovered through Alexander Technique. Educators Teaching

must be careful not

to frustrate

children's zest for living.

Self-Mastery

.

Wheeling through The joy of

living,

movement

,

is

life

expressed

in

a wonderful

and can be enjoyed by young and old alike.

thing,

Children have

a natural ease of

movement

211

;

f?0Q \\y\r

Irue Po outside world ,are

more

those :feompwit:h:fn

butt the

it

S.

interesting ;

danger

of this

U p barriersiagatrist;

feh.QwledgeT'rpmiwithihT

^ppifoidisfe^ to

a

situation.

iTeiTTiiiTTi;

iThiiP

Using the conscious mind If

you ignore your

intuition,

inner thoughts,

and; information

coming

from the Outside world, you are not

Empty space All possibilities

you

if

using your conscious mind

are open

you do not

try

including the examination of beliefs

to find them.

W

and e possess two powerful

tap to

self-awareness,

conscious mind

their

full

we do

not

potential-

and choice. The is

designed

self.

to receive

comes from

212

that

the inner self requires time

for reflection

often

The information

assume

and consideration. that stimuli from the

the assessment of experiences.

When

you use your mind

in this

complete way, you become able

make

more to

choices.

Generally speaking psychological

data from both the outside world and the inner

The

conscious mind has a larger job to do,

too bard

resources that

fully.

to

We

imbalance happens ways.

On

sense of that

the

self

in

one

one hand a

has got

into

doesn't belong there.

of

two

belief or

your pattern

Qr some

part

of your inner process that should be there has

gone

missing. The

more

the

Potential

True

Your

conscious Timid learns the

pay

to

Reallizing

attention,

more these patterns reveal

andbbecome available

themselves

for Self-Mastery

examination; life

you are

ng;every:

in

of

rb.Orfte;n^

the

giving permission for something to

continue or refusing to

something

The Alexander Technique

en. invites

let

:

you

to

this inevi:

process up to the level of your

conscious awareness and course. Take the

way.yqijxcan

emerge

new

listen

Perhaps

yqhrself;

or

fight.

chance

to.

its

stop, in

this

and. gentlyurelease

new

possibilities

you see bn old

Make a

situation

in

a

choice and follow

^yquP'dirp fufl

to direct

experience your

height you may: be released from

yournpgispqhdA

of a

Alert Stillness Inhibiiion

place of clear,

and

direction wilt help

alert stillness

you establish a

from which you can

make

considered moves.

213

GLOSSARY and abdominal

Atlanto-occipital joint joint

base

between bone of the skull

at the

and

It

the top

Impulse

cavities.

unreasoned motive or

flattens out prior to

breathing

natural,

i)

tendency

in.

respond

vertebra of spinal column,

to act;

ii)

desire to

an

resulting from

Directions thought which allows the head

instantaneous assessment of

to

processes involved

in

sending

nod. instructions to

Atrophy

waste away.

Attitude

i)

how

and

release, lengthening,

respond

End-gaining tendency

some

thought, feeling, or action;

ii)

focus on an

end

result

disregarding the process

conduct.

needed

to

achieve

to

while

state of mind, behavior, or

frequently recurring condition

or disease that resists

muscle between the

Larynx

Exhalation

organ of voice

in

breathing air

upper part of the trachea.

Means-whereby Alexander's term

for the art of

paying attention

to

how an

it.

Extension

end

straightening of a limb.

Conscious control

is

achieved.

act or process of

Collapse slump faculty

Misuse

incorrect or

inefficient

way

of working.

Facilitate make easier or

organization of

Pelvis part

more convenient. to

ribs.

all

out of the lungs.

eradicate

responses

stimulus.

it.

Equilibrium balance.

long-term or

for

a

Intercostal muscle

the

allowing

to

to not

position of the

body, as suggesting

efforts to

deal with a situation.

Inhibition decision

widening.

Chronic a

to

encourage

make choices

of the skeleton

in

that forms

Fiber

activity.

fi

a bony girdle

ne strand of nerve or joining the lower limbs to the

muscle

tissue.

Cortical opposition action of placing

and thumb

first

body.

finger

Habit

established pattern or

Physiology

science of the

behavioral tendency.

together.

functioning of living

Counterbalance power that equally

opposes

bone

or

balances another.

Diaphragm muscle used

which separates

breathing the chest

at the

U-shaped

base

of the

organisms.

Postural fiber muscle

tongue.

Immune system

principal

for

Hyoid bone

in,

the

capable

of

tissue that

is

activity at

very low levels of

body's natural defenses

contraction for long periods

against disease.

of time.

mechanisms

Postural

mechanisms

Release

Stimulus

i)

outside agent

influencing activity of

relating to

an

Respiration movement

balance and posture. of air

Posture

free or liberate.

attitude of the

in

and

organism;

ii)

impulse

nerve or muscle

initiation of

out of the in

lungs.

producing change

body.

Retract draw back

Predisposition

in

consciousness.

or

shorten.

Tai chi sequence of nontendency, either innate or

Sacrum

stop movements, designed

fused lumbar

learned, to think or respond

promote health and

vertebrae forming the lower

to

part of vertebral column,

longevity

together with the coccyx.

deeper awareness

a particular way.

in

Primary control dynamic between

relationship

Semisupine

lying

down

the head, neck,

with the

head supported

back, and breathing that

and

legs bent, allowing the

and

mind-body

Torque

a

to cultivate

of

potential.

anything that

causes the body

to twist or

influences the coordination of the rest ©f the

body and

muscles of the body

rotate.

to

release so that lengthening is

fundamental

posture

to

human and widening

and movement.

Sensation change state of

and

body

with

segmented spinal column.

Proprioception process of evaluating

Vertebrate animal

occur.

in

awareness due

Vocal folds

voice

to

producing part of the

position the stimulation of

a nerve

noting muscle

larynx, formerly

known as

process, especially by involvement.

the vocal cords.

those stimuli affecting any

Psychophysical unity of

of the sense organs.

the

mind and body.

Sensory appreciation Pulling

down

and preventing working stature.

Reflex

involuntary,

unlearned response to a stimulus.

(in

at

Chinese

philosophy) male principle.

Source of the action

of contracting the body,

full

Yang

life

and

heat.

the ability to assess

Ch inese

feedback from other senses,

Yin:

and an awareness

philosophy) female

of

tension levels.

Spine backbone, made up of vertebrae.

(in

principle.

Stands

darkness,

and death.

for cold,

FURTHER READING Alexander,

and

M.,

F.

Lectures,

Jean M. O. London,

Articles

compiled by Mouritz,

Fishier,

995

1

Carrington, W., Thinking

Gelb, M., Body Learning,

Aloud, edited by Jerry

Aurum

Sontag,

Jones,

1994 Alexander,

F.

W. and

Control of the Individual,

CAREY, S., Explaining the

1997

Supreme

M., Man's

Inheritance,

Mouritz, London,

Matthias

F.

Alexander, The Sheldrake

London,

Press,

M., The Use

F.

of the

Gollancz,

London,

1

996 F.

Procedures:

Guide

Universal Constant

A

in

to the

2000

Colin Davis, Oxford

Sir

1997

Talk of

More

Alexander,

1946

Technique,

D.,

The Lost Sixth

A Medical

Scientist

Looks at the Alexander

Stoughton, London,

New

1978

Kensington,

to

Alexander Technique,

Element Books Shaftesbury,

Macdonald,

South Wales,

1990

Garuck, D.

of Living, edited by Jerry

Proprioception, Posture

1999

San Francisco,

998

(ed.),

Emotion, University of

P, The

It),

Rahula Books,

and

New

Macdonald,

R.,

The Use of

Sensory

South Wales, Kensington,

the Voice:

1982

Appreciation, Posture,

Vocal Functioning

216

I

1989

Carrington, W., The Act

Press,

1

Ltd.,

Alexander Technique (As

See

Mornum Time

1994

Technique, University of

Gollancz, London, 1970,

Sontag,

Hodder &

Macdonald, G., The Complete Illustrated Guide

Sense, (ed.),

Collection

University Press, Oxford,

Garuck,

Barlow, W.,

A

to Stop,

Knowing

Macdonald, G., Alexander

Alexander

Mouritz, London,

Living,

W.,

P, Barlow,

Musician's

Technique, with a foreword

M., The

F.

of Essays, Chaterson,

by Alexander,

1997

FHUXLEY, A., et al.,

How

1992

1996

Alexander,

to

of the

Mouritz, London,

Jones,

De Alacantra, P, Indirect

Self,

Freedom

P,

Alexander Technique: The Writings of

F.

1

Alexander Technique,

Carrington,

Alexander,

F.

and Science

M.,

Books, London,

98

Change: The Development

Constructive Conscious

stat

1

Mornum Time

San Francisco,

Press,

Press,

and

,

o>

c

o a>

& L.

a>

Shakespearean

D

Text

Performance Macdonald ,

Media, London, 1997

Machover,

and

Drake,

Drake, A.

I.,

The

J.,

Alexander Technique Birth

Book

,

Publishing,

Sterling

New

York,

London, 1993, reissued as Pregnancy the

and

Birth

Way

Alexander

;

Robinson Publishing London,

Shaw,

S.

Ltd.,

1995 and D'Angour,

A., The Art of

Swimming

Ashgrove Press

Ltd.,

,

Bath,

1996

TECHNIQUE

ALEXANDER

OF

SECRETS

217

USEFUL ADDRESSES Alexander Training Voice Communication Macdonald Media Ltd.

Australian Society of Teachers of the Alexander Technique (AUSTAT)

email: [email protected]

Darlinghurst

www.macdonaldmedia.co.uk

Australia

American Society for the Alexander Technique (AmSAT -

formerly

NASTAT)

PO

Box

Tel:

61 08

(toll

free

MAO 1062 413 584 2359 (800 473 0620 toll free

in

US)

B-

1

380

email: [email protected]

Belgium

www.alexandertech.org

Tel

Alexander Technique International 1692 Massachusetts Avenue, Cambridge, MA 02 38 Tel 888 668 8996

3rd Floor

1

1

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Assoc. Francaise des Prof. Tecnique Alexander (APTA)

&

within Australia:

de

Defense 2,

Fax:

32 2 633 3059

The Canadian Society of Teachers of the Alexander Technique (CANSTAT) 472 East St. Joseph Boulevard 1

Apt No. 4 Montreal 1

I'lris

92400

Lasne

email: [email protected]

Tel:

La

number

4 Rue des Fonds,

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Terrasse

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Belgian Assoc, of Teachers of F. M. Alexander Technique (AEFMAT)

Florence

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2010

[email protected]

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Fax:

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&

Fax:

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Tel:

email: [email protected]

The Constructive Teaching Centre 1

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IO a)