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Semi-supine

Lying on the ground for just 15 minutes a day is one of the most beneficial things you can do for the human body. In Alexander Technique this is known as 'semi-supine' or 'active rest'. The below image shows the body in a semi-supine position.

Warning: the following information could seriously improve your drumming…

6 benefits of Semi-Supine

1. Allows complete rest of the body.

2. Reinforces a good relationship between head, neck and back .

3. Plumps up the cushioning discs of the spine.

4. You can practise releasing muscle tension through thinking.

5. Brings mind and body together.

6. By lying in semi-supine just before practising, you will be more aware of tension in your body while playing.

How to do it

1. Lie on a carpeted surface .

2. Place a small stack of books under the head – one or two inches (so that your chin isn't at your chest but your head isn't arching backwards either).

3. Bend your knees and bring your feet comfortably close to body (legs should feel balanced and be hip width apart).

4. Rest your hands on your abdomen. What should I think about?

5. Allow your whole body to release onto the floor and feel supported by the floor.

6. Tell yourself that your head is supported by the books so your neck has nothing to do – it can really release

7. Imagine what your back looks like and let it widen and lengthen onto the floor.

8. Think about your knees pointing up to the ceiling and allow your hip joints to be free – this will help your lower back to release.

9. Let your hands mould to the shape of your abdomen by releasing them and think about your elbows sinking into the carpet – this will release the arms.

10. Allow your shoulders to drift slowly apart from each other and your shoulder blades to sink into the floor.

11. Become aware of the natural rhythm of your breathing and just let it happen.

12. Remember, don't 'do' anything, just use your thinking to achieve results. If you do semi-supine and realise you haven't done any constructive thinking, take heart; the spine is a hydraulic system that compresses throughout the day and just lying down for 15 minutes allows all the fluid to go back into the discs and 'plump up' the spine again. So, you haven't wasted your time!

Shoes off, hands on

To really benefit from the Alexander Technique is to have some one-to-one lessons with a qualified teacher. During a lesson, the Alexander teacher will guide you towards better physical coordination, and help you release tension in the body.

By looking at everyday movements like sitting, standing and bending, you become aware of inefficient patterns and habits. With the teacher's help, you'll explore ways to carry out these activities without imbalance and excess effort.

The teacher will probably also work with you lying in the semi-supine position, because not having to worry about gravity helps you let go of maximum tension throughout the body. After the lesson you are likely to feel more relaxed and have a sense of lightness when you move. The above and below images show teacher Jane Gregory in action.

Notice that our eager recipient looks relaxed, content and, not to mention, fully clothed! Indeed, the only thing you have to cast off is your shoes, and your doubts. Try it and see.

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Liked this? Then try:
How to improve posture with the Alexander Technique: part 1
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The 17 most outrageous drum kits on the internet

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