We begin to bring changes to our posture while in stillness; not in motion. Once we begin to move, posture is more complex. We start at the easiest place: when we are standing, sitting or laying.

We have found that the best approach to having more proper posture is to use the three principles of the Alexander Technique. When you first begin practicing these three steps, it takes more time. As you become more aware of your current posture and what posture/position is more proper, you will go through these three steps faster. If you start out going through these steps slowly, you’ll find that correcting your posture becomes easier over time. To learn more of the Alexander Technique, click here.

Here are the three principles of Alexander work with comments about each principle. All comments will be related to our body in stillness; not in motion.

The Three Principles of Alexander Work

1. Observation.
2. Don’t Try To Fix, Change or Do Anything.
3. Direction To Correction.

1. Observation

Observation is mostly a feeling sensation of your current (postural) position. Using your eyes to see your arms or feet is also used in observation, though sensing your body position is most useful. As you continue coming to classes and continue to practice sensing your position, you’ll have a clearer and clearer experience of the exact position of every part of your body.

Observation is like taking a picture of yourself. You are either standing, sitting or laying down. Stop. Absolutely stop any movement without becoming rigid or stiff. Get a clear perception. Don’t change anything. Scan your entire body. Check for tensions and pain/discomfort. Be an observer as much as you can. This is the time to observe – not criticize.
Here are some initial examples (while standing) of what you may observe through sensing or through looking:

All of these observations have to do with differences between the right side and left side or having tension in specific part(s) of your body. As you learn more about proper posture, you’ll be able to observe more of yourself. You will be able to check your alignment/position. Here are some further examples:

Observation is the first step. The more you come to Posture Awareness workshops, the more skilled you’ll be in observing yourself and in using the three principles of the Alexander Technique. The more you are aware of what is proper posture, the more you will be able to observe about yourself.

2. Don’t Try To Fix, Change or Do Anything

In the Alexander Technique, they call this step: Inhibition To The Automatic Pattern. That phrase is not going to make much sense to most people so I don’t use it.

When you observe yourself, there is no place you have to start or end. Begin anywhere and observe yourself entirely.

Once you have observed yourself and you also have some knowledge of what would be more balanced from side to side or more balanced front to back, you will want to start making some changes in the direction of more proper posture. This is the time when step two is used: Don’t Try To Fix, Change or Do Anything.

How is this different from the first step of observation? It allows you to complete step 1 more deeply. The usual human tendency when observing our posture/position and finding it’s not proper is to change our position. It’s important to completely observe your whole self before you do any correction.

Step 2 makes sure you give yourself enough time to get a full and clear picture of your body position, tensions, pain and discomfort. As I said earlier, the slower you do the first step and the more completely you do the first step, the more you will be able to fully bring yourself into proper alignment. This first step will speed up over time. Do it well; don’t do it fast. Once you have a clear picture of your body position and tensions, you are ready for the third and final step.

3. Direction To Correction

There are two parts to step 3. The Direction Of Correction and How To Do It.

Direction of Correction

In order to go toward more proper posture, you need to have a clear observation of your current position. You also need to know what would be the proper position to be in. The Posture Awareness Workshops will repeatedly help you to know what is the best position for you. The direction is always toward more proper posture. Going in this direction is most important. In the beginning, arriving at the proper position is not important. Being in proper posture is the end goal. In the beginning, it’s not important (and often not appropriate) to be at the end goal.

The important point is to go toward more proper posture. In the beginning, don’t hold the idea that you need to be in proper posture. Hopefully I’ve emphasized that it’s more important to go toward proper posture than to be in proper posture.

How To Do It

What is the best way to go toward more proper posture? You need to have a clear picture of your current posture. You also need to be able to visualize/sense the direction your body has to move in order to go toward more proper posture. As you get more skilled in going in the direction of correction, you will do so by allowing your body to release in that direction rather than to tighten muscles to go in the direction of more proper posture. The point of your body releasing/relaxing as it goes in the direction of correction is the most important point of the Alexander work. It’s also a key and fundamental point in the Posture Awareness Workshops. This point will be well covered in each workshop.

If you try to be at the end goal of being in proper posture too quickly, you’ll have to tighten muscles a lot to hold the proper position. It’s much more appropriate and helpful to allow the body to release in the direction of more proper posture than for you to tighten a lot to be in proper posture. It’s better to be relaxed on the journey to proper posture than to be in proper posture and be rigid and tight. The Posture Awareness Workshops will lead you gently on your journey so you’ll eventually feel relaxed while in proper posture.