Tips about Alexander Technique theory.

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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Buy The Secret to Using Your Body

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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Tip 81 – Video: What Is “Direction” in the Alexander Technique?

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To Direct in the Alexander Technique means to give yourself conscious orders that replace a habitual way of doing something. It is the second Alexander step for breaking old habits and establishing new habits.

 

More Alexander Technique theory to follow up on the previous tip. Once again, if you want more information on Direction, and its partner Inhibition, visit tips 31, 32, and 33.

Or, for a more practical approach:
Three Tips on Bending

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By |2017-05-21T10:32:42-04:00October 29th, 2011|Alexander Technique Theory, Weekly Tips|33 Comments

Tip 80 – Video: What is “Inhibition” in the Alexander Technique?

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In the Alexander Technique, to inhibit is to do something as if you are not doing that thing.

This one is more theoretical than my usual practical tip.  But it you want more information on inhibition, and it’s partner Direction, visit tips 31, 32, and 33.

Or, for a more practical approach:
Three Tips on Bending

Extra
A Robert Rickover Podcast: The Alexander Technique and Zen Meditation

 

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By |2014-08-09T15:38:59-04:00October 22nd, 2011|Alexander Technique Theory, Weekly Tips|26 Comments

Tip 75 – Video: Awareness Begins Behind You

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Awareness Begins Behind You.

This is a video version of Tip 2. It’s one of my favorites, but also maybe the most obscure.

Don’t forget Tip 2.
Experience the World from Your Back, Forward.

Extra
A Podcast from Robert Rickover: The Alexander Technique and Tai Chi

 

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By |2014-08-09T15:42:01-04:00September 17th, 2011|Alexander Technique Theory, Weekly Tips|0 Comments

Tip 57 – Video: Think Up When Bending Down

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Bending Down? Think Up!

This video tip follows up on the previous tip’s graphic look at the meaning of “Up”.  As long as your feet are on the floor, aiming up is generally your best option.

A little more up.

Think Up When Bending Down

Your Body Is a Spring, my favorite tip.

Your Body Is a Wave

Bending Forward While Sitting

And something for feeling taller.

Extra

Back Stage – Training to Stand Out

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By |2014-07-26T22:44:52-04:00April 23rd, 2011|Alexander Technique Theory, Bending, Weekly Tips|4 Comments

Tip 56 – Think Up When Bending Down

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For easier bending, think that your torso is going up when you are bending down.

Leland Vall Alexander Technique Tip 56

Enough dressage, now for something more practical.

Up seems pretty obvious when you are standing at your full height, but up is also right in front of you when you bend down. In order to feel lighter when you bend, think that you are going up even when you are bending down. In fact, unless you are falling, you are holding yourself up even when you bend down.

A little more up.

Video: Think Up When Bending Down

Your Body Is a Spring, my favorite tip.

Your Body As a Wave

Bending Forward While Sitting

Video & Article: Three Tips for Bending

And something for feeling taller.

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By |2014-08-02T18:51:02-04:00April 16th, 2011|Alexander Technique Theory, Bending, Weekly Tips|3 Comments

Tip 41 – Head and Torso

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Avoid putting your torso in front of your head.

This tip  looks at the three previous tips from a different perspective. In the previous tips (38, 39, 40), the above images were used to explores the problem of reaching with the torso instead of the arms. But the exact same problem can also be described as the torso pushing in front of the head. In general, you will feel better if you leave your torso behind your head.

More on Your Head & Torso

Lying Down Exercise

Video: While Looking Up, Don’t Pull Down

Video: When Walking, Lead with the Crown of Your Head

Video: When Bending, Keep Your Head Away from Your Heels

Video: Improve Computer Posture

Video: Proper Head Position

Neck Tension and Balance

Isaiah Mustafa (the Old Spice guy)

Katharine Hepburn

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Tip 34 – Objects are Incidental in the Alexander Technique

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The chair (and most other objects) is incidental to the movement.

Leland Vall Alexander Technique Tip 34

This tip follows up on previous tip’s promise. The above series of images shows that the chair does not have to be an integral part of the movement we generally call “sitting”. The less you focus on the chair, the more you establish your own body’s natural and easy integrity throughout the movement. Generally, people focus too much on the tools we use (notice yourself using your computer right now) at the expense of our own integrity. That is a major cause of excess tension. Experimenting with the exercise described in these last few tips on Inhibition and Direction can lead you toward discovering your body’s natural integrity so that you can reduce excess tension in everything you do.  There’s not really much to do, it’s just getting into and out of a chair as if you are not doing it.  There is a video of this at the top of the list below.

More Alexander Technique Theory

Video: The Chair Is Incidental

Inhibition and Direction in the Alexander Technique

Direction and the Alexander Technique

Video: What Is Direction in the Alexander Technique?

Inhibition and the Alexander Technique

Video: What Is Inhibition in the Alexander Technique?

What’s Wrong with Using Your Hands?

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Tip 33 – Inhibition and Direction in the Alexander Technique

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What to avoid and what to do. In the Alexander Technique, Inhibition and Direction work together to help you change habits.

Leland Vall Alexander Technique Tip 33

Try the above and you will see that it completely changes the way you get into a chair. Read the red text, and then the green (over and over as you go). But it’s not a mantra, you have to really listen to what you are saying. To review how we got here, visit the Tips on Inhibition and Direction. And in the next Tip, find out how this one exercise can reduce excess tension in everything you do, all day long.  I know, hard to believe.

More Alexander Technique Theory

Video: The Chair Is Incidental

Objects are Incidental in the Alexander Technique

Direction and the Alexander Technique

Video: What Is Direction in the Alexander Technique?

Inhibition and the Alexander Technique

Video: What Is Inhibition in the Alexander Technique?

What’s Wrong with Using Your Hands?

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By |2014-08-16T15:25:45-04:00November 12th, 2010|Alexander Technique Theory, Weekly Tips|11 Comments

Tip 32 – “Direction” and the Alexander Technique

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To Direct in the Alexander Technique is, roughly, to give yourself conscious orders that replace a habitual way of doing something. It is the second Alexander step for breaking old habits and establishing new habits.

Leland Vall Alexander Technique Tip 32

The previous Tip (Tip 31) is about Inhibition, but once you stop the old way, you need a new way. Direction is the collection of orders that you give yourself in order to do something in a new way and also create new habits. It is important to remember that although Inhibition and Direction are different, they can only work as a pair. More on that in the next Tip. There is also a video of this at Tip 81.

More Alexander Technique Theory

Video: What Is Direction in the Alexander Technique?

Inhibition and the Alexander Technique

Video: What Is Inhibition in the Alexander Technique?

Inhibition and Direction in the Alexander Technique

Objects are Incidental in the Alexander Technique

Video: The Chair Is Incidental

What’s Wrong with Using Your Hands?

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By |2014-08-09T14:43:43-04:00November 6th, 2010|Alexander Technique Theory, Weekly Tips|21 Comments

Tip 31 – “Inhibition” and the Alexander Technique

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To “Inhibit” in the Alexander Technique means, roughly, to do something as if you are not doing it. It is the first Alexander step for breaking habits.

Leland Vall Alexander Technique Tip 31

To change a habitual way of doing something, Alexander suggests that first we refuse to do that thing. This stopping gives you a moment to think and try something new. If you can continue bending your knees far enough while thinking there is no chair, you will end up in the chair in a totally different way, and without every intending to sit.

 More Alexander Technique Theory

Video: What Is Inhibition in the Alexander Technique?

Direction and the Alexander Technique

Video: What Is Direction in the Alexander Technique?

Inhibition and Direction in the Alexander Technique

Objects are Incidental in the Alexander Technique

Video: The Chair Is Incidental

What’s Wrong with Using Your Hands?

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By |2014-08-16T15:24:44-04:00October 30th, 2010|Alexander Technique Theory, Weekly Tips|3 Comments

Tip 15.5 – What’s Wrong with Using Your Hands?

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Avoid using your hands to get into, or out of, a chair.

People often ask, “is it bad to use your hands to stand up or sit down?” In general, the answer is yes. The clear and forthright act of standing up is an expression of humanity that is available to you every time you do it. Lions roar. Zebras have stripes. We stand on two legs, not four.

Try it.  Extend your legs to the floor and go up.  Avoid struggling and don’t use your hands.  Don’t you feel more like a human being? The ability to rise from a chair is an important skill and a definition of mobility.  And the more you do it without using your hands, the easier it will become.

Less about Hands

Video: Rise More Easily from a Chair

Video: The Chair Is Incidental (How can you use your hands if there’s no a chair?)

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By |2014-08-16T15:14:26-04:00July 14th, 2010|Alexander Technique Theory, Weekly Tips|9 Comments

Tip 3.5 – Finding Your Hip Joints

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The legs meet the pelvis at the hip joints. The waist is probably four or five inches above the hip joints.

Bending at the hips instead of the waist can make you feel stronger and relieve back pain. It is important to remember that, although the spine is flexible,  the waist is not a joint and that almost every major movement in the body should involve the hip joints and, generally, not the waist.  The hip joints are much lower than most people think.  They are about four or five inches below the waist. Look at the image of the pelvis above and then try the two tips below.

  1. Lie down as shown in the image below and lift one knee at a time as if you are walking in place.  Use your hand to feel each hip joint.  What goes up is your leg, what stays down is your back–the hip joint is what connects them.  For greater clarity, you might also try to feel the base of your pelvis as shown in the image of the pelvis above.

    Look for your hip joints with your hands.

  2. As shown in the images below, lean against a wall with your knees bent and then bend forward from the lowest possible point.  The lowest point is your hip joints.  You should feel your pelvis rotating on the wall as you bend.  Avoid bending the spine.

As you bend, feel your pelvis rotating on the wall. Avoid bending at the waist.

It is important to know where your hips joints are because they are generally involved in every major body movement.   But there is more to the hip joints than just a place to bend.  Bending at the hips instead of the waist gives you more strength and power and makes every movement easier.  Knowing where your hip joints are also allows you to discover the dynamic oppositional relationship between the back and the legs and makes it possible to point the spine.  The back goes back from the hip joints, up.  The legs go forward from the hip joints, down.

Here is a video on bending