The semi-supine habit

If you have Alexander Technique lessons you will become very familiar with lying in semi-supine on the floor at home with your head on a small pile of books (and of course, it can be practiced on any flat surface, anywhere). It has the following benefits:

• This position encourages more of the back to soften onto the floor allowing maximum rest for the body.
• It enlists the help of gravity to encourage a gentle release of any excess curvature of the spine.
• The intervertebral discs, which act as shock absorbers, gradually plump up when lying in semi-supine, creating a springier, more 'alive' spine. This counteracts the compression that occurs throughout the day as a result of gravity.
• It encourages the mind/nervous system to quieten down and so can be an excellent way of managing stress.
• It can help alleviate muscular tension and boost energy.

It is always best to find a teacher who will show you how to lie in semi-supine and find the right height of books to support the head (everyone is different). But even if you decide not to have lessons, you will gain benefit from practising it regularly. Here is a nice video showing you how:

Ideally, aim to practise lying in semi-supine at least once a day for a period of 15-20 minutes, but if you find you are becoming stiff and uncomfortable, get up. It should always be a pleasurable experience, not a chore.

The Alexander Technique works ... I recommend it enthusiastically to anyone who has neck pains or back pain."

Roald Dahl, writer