Practices

October 2007

There are many elements involved in sitting in a balanced, dynamic way. This practice serves to increase your level of awareness of your lower limbs, a key element in sitting easily.

Before you adjust your position, take a moment to stop and notice where you've placed your feet.

Here are a few things to consider:
- Are your feet fully in contact with the floor? Is the big toe in contact with the floor as much as the heel is? The left side in contact with the floor as much as the right side?

- Are your feet resting beyond your knee? If so, notice how this throws your back backwards. This is a counter balance to the weight of your legs being far in front of you. (Physics.)

To consciously move your feet and legs to a position of support, take a moment to stop and allow for a conscious choice of how to do this. Let go of your conception of how to move your legs. This will help you inhibit the preparatory activity that you engage in unconsciously when you go to do something.

Now, also before you move,
allow your neck to be free,
allow your head to move forward and up,
and allow your back to lengthen and widen.

(These are directions we use in the Alexander Technique. I teach my students what these directions mean through hands-on guidance. The meaning of these directions becomes clear in lessons. For now, just think them without trying to do them. Remember they are thought versus muscular activity.)

Stop. Think the directions.
Allow your neck to be free,
allow your head to move forward and up,
and allow your back to lengthen and widen.
Then slide your feet so they are placed under your knees.

Now, if you were slumped initially, you will most likely need to adjust where your back is as it no longer needs to counteract the weight of your legs being so far in front of you.

Again, stop. Allow yourself to choose how to move. Think the directions and allow yourself to move forward so you are balance over your sitz bones. (See the image to the left to identify where your sitz bones are. The scientific name for them is ischial tuberosity. They are at the bottom of the drawing. They are the bones at the bottom of your pelvis.)

This may be further forward than you are used to. Explore this new place. Allow yourself to rock gently on your sitz bones. Notice your breath and how your breath capacity may have changed.

Lessons provide individualized instruction in how to sit without tension. They explore the ideas touched on in this practice in more detail and build on them to help you learn to sit with ease.

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Amira Alvarez, Certified Alexander Technique Instructor
Berkeley, California
510-528-3109
amira.alvarez@gmail.com