By Jean McClelland

The Alexander Technique is an educational method that teaches how to improve mobility, posture and performance while reducing chronic pain and tension. This gentle but powerful hands-on method restores the body’s innate coordination and grace. Taught in major music and drama schools throughout the world, the Alexander Technique helps students improve their breathing and postural coordination as a way to access their inner source of artistry.

In an Alexander Technique lesson, a student is given “homework,” which is a very pleasant assignment.  One popular homework assignment consists of devoting up to 10 minutes daily to resting in semi–supine. This relaxing position is easily accessed by lying down on one’s back with knees bent so that the soles of the feet are resting on the floor.  

Resting in semi-supine releases tight muscles throughout the body, while also helping to energize and clear the mind.  At first, many people find it difficult to simply lie quietly as they’ll often experience racing thoughts and the urge to “do something.” When that happens, it’s useful to just notice it, as eventually this practice will become a sought-after time of self-observation. It’s essential to keep one’s eyes open so new insights can arise in the mind. In fact, this is one of the main reasons resting in semi-supine feels so energizing.

How to Rest in Semi-supine Position

Begin by lying down on a carpeted floor or mat with your legs extended and one or two ¼ inch soft paperback books underneath your head. Refrain from using a bed or couch as those surfaces are often too soft. The slight elevation under your head ensures that your head doesn’t drop back behind your spine which would be uncomfortable and create tension in your neck and throat.  Adjust the height of the books so that your head is not too far back or pushed too far forward. For instance, if your head is too far forward, this will put pressure on the larynx, which affects both breathing and voice.  Paperbacks are often used because the height of the books can be adjusted so that the whole body is in standing alignment.

Once in a comfortable position, lie still for a moment with your legs fully extended. When you draw up your legs, do so mindfully rather than rushing to pull your legs up. Imagine that a string is attached from your knee to the ceiling and a master puppeteer above you is pulling on the string, thereby drawing up each leg. Allow your hands to rest on your torso with your elbows out to the side and sense your ribcage opening out into your hands. Allow the floor to support your body and relax. This is your time to simply “be” with yourself without expectation. It’s a simple as that. 

Jean McClelland is on the faculty of the Graduate Program in Acting at Columbia University and a guest lecturer in the music department at William Paterson University. She is an AmSAT certified senior teacher of the Alexander Technique and studied with Carl Stough at his Institute for Breathing Coordination. She is one of fewer than a dozen people worldwide personally selected by Stough to teach his work. In addition, she has performed extensively in musical theater and is a member of Actors’ Equity Association. She teaches in-person and virtual private lessons and group classes. For more information, visit JeanMcClellandVoice.com.

To learn more about the Alexander Technique, read Jean McClelland’s article, “Our Mindful Body” on Jean McClelland Archived Articles - NaturalAwakeningsNY.com.