The Alexander Technique is about two things:

1. It is about maximizing the relationships of our body and mind to a high degree of efficiency to allow us to have the best possible quality at any moment, and

2. Being able to change our detrimental habitual patterns.

The Technique
The Alexander Technique as a tool for changing ourselves when we want or need to, can be divided into three parts:

Awareness
Inhibition
Direction

Awareness
Because most of our activities are unconscious, there is a potential to have inefficient habits of moving and internal relationing (head relationship to torso and to limbs). Usually we are using too much effort (excess muscle tension) to maintain awkward postures and to accomplish activities.

We first have to know what we are doing so that we can stop it. Hence we must become more aware of what we are doing. We unfortunately get used to ourselves and after a while, when there are constant sensations, we cease to notice them. Thus it is helpful to develop a subtler sense of our selves.

Awareness vs. Pain
1. When there is pain, we want to go away from it.
2. Since tension can dampen awareness, we often use tension as a way of masking discomfort.
3. If we ignore pain, it might go away. But if we don't change the causes of it, it can come back with greater strength later on.
4. Pain is a call for awareness so that we will know to stop hurting ourselves.
5. We want to develop a sensitive relationship to our sensations. Not only will they help us move more efficiently but also we will be able to move with pleasure.
6. Remember that awareness works best when it is gentle, easy, enjoyable and delicate.

Inhibition
Inhibition is Alexander's name for a decision to not begin a detrimental activity. It can also be a ceasing of a detrimental activity. This is a natural skill of stopping.
Our Brains work with inhibition. Our brains are suggesting all kinds of movements all the time, but through inhibition, we only allow into action the movements we want to happen. One theory for consciousness is that by using inhibition, we are able to stop and refine inefficient movements.

Awareness actually works as a kind on inhibitor. Our muscles do not like to remain in excess tension. So as we become gently aware of them, they tend to naturally drop off excess pressure. The exception to this is when the muscles are engaged in an inefficient postural activity where you will fall down if you ease the muscles. Hence it is helpful to be in our best balance.

Before we can allow something new to happen, we must first stop, or not begin, what we have already been habitually doing.

2 Types of Inhibition:

1. Inhibition of a habitual reaction to a stimulus
This is noticing what we tend to do when habitually performing an act. If we notice that our reaction to a stimulus to act is disagreeable, we can then stop before acting unconsciously.

2. Inhibition of an already present excess tension
This is noticing muscle tension that we are already engaged in. Through a teacher’s help and gentle awareness we can allow the muscle, the muscle group, or the whole muscular system, to ease to a more appropriate state.

Direction
Alexander’s directions are reminders to notice the relationship between the head, torso, and limbs. The more uncompressed and coordinated these parts are with each other, the more efficiently we move and function.

When we cease to over contract, our bodies expand back out to their full stature and integrated relationship. This is because we have inherent postural automatic responses, which guide us into coordination and uprightness. These directions are a reminder to allow our bodies to return to a natural state of organization.

When we are in this natural state of organization, our bodies can respond to subtler patterns of coordination and balance that are transmitted out of the brain.

Alexander described these reminders as:
1. Allowing the neck to be free
2. Allowing the head to be forward and up, (not pulled back and down; head free to move).
3. Allowing the torso to be lengthened and widened, (not shortened and narrowed) all the way to the finger tips.
4. Allowing the legs to be oriented forward (knees not locked backwards) and lengthening away, all the way to the heels and toes.

We can use these 4 directions as a way of noticing what we are doing (hence back to awareness). Is our neck free? Is our head pulled back and down? Etc.

If these directions seem vague, strange, or stiff, it is because we try to do them in the ways we have always done things. This is one of the places where an Alexander Teacher is very helpful to show what is exactly meant by these words. Most likely it is not what you may have expected.

Awareness, Inhibition, and Direction in an Activity
Awareness
1. Be aware. Pick an activity such as picking up a cup.
2. Notice your first reaction to accomplish that activity. Is it static or disagreeable?

Inhibition
3. Tell yourself to pause, so that you give yourself time to not become static and allow a different reaction to happen.

Direction
4. Check Alexander's directions. Allow them to happen.
5. See what new movement arises when you move inside of your new spacious, less compressive organization.

Use the usually habitual time of approaching an activity as a time to tune in and notice what you are doing with your whole self.

When you are changing a movement pattern, remember to see that change in relationship to your whole self.

If this all seems a little awkward, that is because you may be reading this without the benefit of working with an Alexander Technique Teacher. A teacher is extremely helpful in showing us what we are actually doing, showing where we can improve, and helping us find our own natural coordination.

© Robert Britton

Alexander Scientific Research:
Improvement in Automatic Postural Coordination Following Alexander Technique Lessons in a Person With Low Back Pain

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