Alexander Technique Semi Supine: Breathing
Автор: Jane Gregory
Загружено: 2021-04-22
Просмотров: 848
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Ensure you have a stack of different-sized softback/paperback books ready to place under your head.
Please make yourself comfortable on a carpeted floor, or a yoga mat. Ensure your knees are bent with your feet flat on the floor, your elbows bent with your hands resting on your lower ribs, and your head on between 1-3 inches of books.
If your lower back is uncomfortable, bring your bent knees towards you and give your folded legs a very gentle hug. This will ensure your back is fully extended as you put your legs back in the bent position, with your knees pointed to the ceiling.
Now check the number of books under your head and make sure you are still comfortable. As a guide, if your chin feels like it is close to your chest, you probably have too many books, if you head feels like it is falling backwards you may need more books.
Another way to be sure you have the right number of books under your head is to stand with your back to a wall, with your heels close to the wall (stay relaxed and your head should not be trying to touch the wall), and ask someone to measure the space between the back of your head and the wall. Now add an additional ½ to 1 inch to that number and you are all set to go!
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