Alexander Technique Tips

1. Pause

2. Become aware, and then let go of the muscles in the back of your neck.

3. Think of your head moving up. (The crown of your head)

4. Slightly, slowly lower your nose.

5. Continue 1,2,3,4  and let your sit bones release down in your chair, but your torso moves up.

6. If you’re standing, let your feet release down while the rest of you moves up.

7. Let your jaw dangle open, even when you’re lips are closed. (Give it a try)

8. Let your throat open as if you’re about to whisper ‘ah’.

9. Re -visit  1,2,3,4.

10. Let your shoulders rest on your ribcage. See if you’re lifting them up. Smile, and then let them ease down.

11. While sitting, let go of excess tension in your legs without collapsing your torso.

12. Think of your knees going away from your torso, and away from each other.

13. Notice if you’re squeezing your legs together. Release your thigh muscles.

14. Let your toes widen out, stop any gripping and let them lengthen.

15. Go back to 1,2,3,4  and breathe fully.

16. See if you could do less with your fingers, hands, biceps and shoulders.

17. Think of something funny or pleasant and smile, even a faint smile.

18. Let yourself breathe out fully, then let the air come in gently.

19. Bring awareness to your forehead and let those muscles go.

20. Notice if you’re looking at these words too intensely, and see if your gaze can be softer.

21. Go back to 1,2,3,4  and then breathe fully letting your entire ribcage contract as you exhale, and expand as you inhale.

Mark Josefsberg-Alexander Technique NYC

Mark@MarkJosefsberg.com

Call Mark@ 269- POSTURE

or 917.709.4648

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