Leland Vall’s Alexander Technique Tips
This Alexander Technique Blog
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This blog has about a hundred Alexander related posture and breathing tips. I started it in March 2010 and added a post every week for about two years. After that I slowed down and now I think I have stopped for a while. I hope you scroll down look around so that you can find some tips that you like. You can also receive one of these tips every week as an email if you join the Weekly Tip mailing list. And if you are looking for new(er) posts, check out the ones my students are writing on the Students’ Blog
Tip 95 – What’s Wrong with Crossing Your Legs?
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The important thing to remember here is that there is no Alexander Technique “position” It all depends on how you do it. Instead of using your legs to pull your body together, allow for some ease and oppeness.
And here are some more ideas on comfortable sitting:
Avoid Tipping Your Chair Forward
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Tip 94 – Rising from a Chair like Snow from a Bamboo Leaf
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A bus shelter window will have to do…
As you can tell, I was very excited when I saw the snow starting to move on the window of the bus shelter and couldn’t help thinking of Zen in the Art of Archery by Eugen Herrigel. The falling snow is the essence of seamless movement that does not telegraph its intent. It is the same quality that allows the archer to release the bow without disturbing the arrow.
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Alexander Technique Tip 93 – How to Get Out of a Modern Chair
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The ideas in this video can work with any chair or couch that’s very deep or low.
More on Chairs
Video: Avoid Tipping Your Chair Forward (This video is a particularly useful comment on Tip 93).
Video: How to Lean Back in a Chair
Video: The Chair Is Incidental
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Tip 92 – Avoid Tipping Your Chair Forward
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Reduce excess tension by avoiding tipping your chair forward.
More on Pulling Down
Point Your Spine when Bending Forward
Video – Improve Computer Posture
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Tip 91 – Climb Stairs More Efficiently with the Alexander Technique
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For easier, more efficient stair climbing, extend your moving leg all the way to the next step without lowering your body.
This is a link to a graphic tip on climbing stairs.
And here’s an old video I made on climbing stairs.
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Tip 90 – How to Rise from Lying on the Floor Using the Alexander Technique
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Alexander Technique students know that it’s a good idea to spend time lying down with a book under your head. But when you are finished, how do you stand up?
More on Lying Down:
And for a longer excerpt, visit The Secret to Using Your Body.
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Tip 89 – How to Pick Up a Child
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How to Pick Up Your Child Using the Alexander Technique
Thanks to Rebecca Tuffey – www.rebeccatuffey.net
More ideas on bending:
Video: Think of Your Body as an Archer’s Bow
Video: When Bending, Keep Your Head Away from Your Heels
Video: Your Waist Is Not a Joint
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Tip 88 – How to Get Out of Bed Using the Alexander Technique
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Getting in and out of bed is easier when you allow for length and width.
Other things to do while getting in and out of bed:
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Tip 87 – Rounded Shoulders and the Alexander Technique
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Why you shouldn’t pull your shoulders back.
Five Alexander Technique Links on Improving Rounded Shoulders
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Tip 86 – Video: How to Lean Back in a Chair
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Point your spine when leaning back in a chair.
For more information on this tip, take a look at Tip 9.5.
More on sitting in a chair:
Your Lively Spine
Bending Forward Is the Same
Video: Think of the Chair as Your Legs
Your Waist Is Not a Joint
WNYC’s Sound Check: Juilliard’s director of physical therapy talks about the Alexander Technique
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Tip 85 – Video: When Walking, Leave Your Hip Behind Your Leg
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When walking, leave your hip behind your leg.
For more information on this tip, take a look at Tip 24.
More on Walking
Video: Lead with the Crown of Your Head
Diagram: Lead with the Crown of Your Head
Videos and Exercise: Walk with More Stability and Power
A Robert Rickover Podcast: How the Alexander Technique can help Musicians
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Tip 84 – Video, How to Lunge
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Lunging is bending with one knee instead of two.
Lunging is faster than bending both legs and it’s also useful for reaching. Looking at the video I see that I unintentionally pull my head back a little as I reach. Oh well. Take a look at the lunge diagram at Tip 19, and another for pointing your spine.
A Robert Rickover Podcast: Alexander Technique and Music Education
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Tip 83 – Reduce Back Pain by Standing Over Your Legs
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Reduce low back pain by standing over your legs.
It is common for people to stand by leaning against the lower back while pushing the pelvis forward. Your back doesn’t end in the lumbar region, it continues to the bottom of your pelvis. Standing over your legs takes pressure off your lumbar region, as well as allowing you to stand taller and move more easily. Watch the video at Tip 77.
More on Using Your Whole Back
Point Your Spine
Awareness Begins Behind You
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Tip 82 – Video: The Chair Is Incidental
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The chair (and most other objects) is incidental to the movement.
This is a video representation of Tip 34, and the last in a video series on Inhibition and Direction. To get an idea of what is going on here, also take a look at Tips 31, 32, and 33.
Or, for a more practical approach:
Three Tips on Bending
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