How to Have a Lie Down

Having a Lie Down, sometimes referred to as “Constructive Rest,” is a common practice in the Alexander Technique. It helps release unhelpful patterns of stress and improve impulse control. To have a Lie Down, you need a firm, supportive surface to lie, a couple of books, and 5-20 minutes.

Step 1

Choose where you will lie down. A semi firm surface like a floor covered by a yoga mat or blanket is preferable. If getting onto the floor isn’t a good option, lie on your bed.

Step 2

Lie down with your head on the books. Be sure not to rush when getting there. Rest your hands either on your torso or along your sides. Plant your feet with your knees pointed upward. Let your knees stay about the same width as your hips rather than knocked in towards each other.

Step 3

To measure how many books you need, use the tip of your nose. The tip of your nose should point very slightly towards your knees rather than up or back behind your head. You can add books to tip your nose more towards your knees or take books away to tip more towards the sky.

Step 4

Keep your eyes open. This is the tricky part! Closing your eyes tells your nervous system that it is time to sleep. Constructive Rest is a way to practice being aware and at ease at the same time.

Step 5

Practice inhibition. Think “no.” Continue to think “no,” especially if the urge/thought to do something different (like cleaning the room or planning lunch) comes up. If inhibition is going well, practice your directions. Think “Let my neck be free” then “Let my back lengthen and widen”. Repeat. You will learn more directions as you study the Alexander Technique.

Note

Practice having a Lie Down for 5-20 minutes as many days of the week as you can. This activity allows you to release unnecessary patterns of tension and come to a place of ease. The more time you spend here, the more you will decrease old habits and build new, consciously chosen ones that will help you in your daily activities.

Questions? No problem! Reach out to Cassie at workingwellstudio@gmail.com