Table Of ContentSecrets of
SOUTH SAN FRANC sfeoVL BRAKYr* I s
3 9048 05375942
3
MMMllliii.
ILllil(Hill
PUBLIC LIBRARY
S.F,
SSF
ts/' - '•* "i
t
- ~
*? 4sv SBi-' §
f
I I
Secrets of
ALEXANDER
TECHNIQUE
MACDONALD
ROBERT
CARO
and NESS
S.S.F. P IBRARY
WEST
0
AVENUE
A Dorling Kindersley Book
1
LONDON, NEW YORK, SYDNEY, DELHI, PARIS,
MUNICH and JOHANNESBURG
This book was conceived, designed, and produced by
The Ivy Press Limited,
The Old Candlemakers, Lewes, East Sussex BN7 2NZ
Art director Peter Bridgewater
Editorial director Sophie Collins
Designers Kevin Knight,Jane Lanaway
Editor Rowan Davies
Picture researcher Liz Eddison
Photography Guy Ryecart
Illustrations Sarah Young, Ivan Hissey, Michael Courtney
Models MarkJamieson
First published in The United States of America in 2000 by Library of Congress Cataloging-in-Publication Data
Dorling Kindersley Publishing, Inc..
Macdonald, Robert.
95 Madison Avenue, New York, New York 10016
The secrets of Alexander technique/Robert Macdonald
®
Natural Health is a registered trademark of Weider and Caro Ness,
Publications, Inc. Natural Health magazine is the leading p.cm.
publication in the field of natural self-care. For subscription
"A Dorling Kindersley book"
information call 800-526-8440 or visit
Includes index.
'Ywvw.naturalhealthmag.com
ISBN 0-7894-6772-0 (alk. paper)
Copyright © 2000 The Ivy Press Limited 1 .Alexander, F. Matthias (Frederick Matthias),
1869-1955. 2. Alexander technique. I. Ness, Caro.
All rights reserved under International and Pan-American
Copyright Conventions. No part of this publication may be IRI.AT7it8l1e.5 M26 2000
reproduced, stored in a retrieval system, or transmitted 6 5.8'2--dc2 00-060168
1
in any form or by any means, electronic, mechanical,
photocopying, recording, or otherwise, without the prior
written permission of the copyright owner. Published in
Great Britain by Dorling Kindersley Limited.
Originated and printed by Hong Kong
Graphic and Printing Ltd., China
see our complete
catalog at
www.dk.com
CONTENTS
How to Use this Book 6
Introduction 8
M. Alexander 10
F.
First Steps 38
Teachers in Action 66
Self-Mastery 166
Glossary 214
Further Reading 216
Useful Addresses 218
Institutions Using the Alexander Technique 220
Index 222
Acknowledgments 224
HOW
TO BOOK
USE THIS
comprises four sections. The first part introduces Frederick Matthias Alexander
and his work. The second teaches you about body structure and functions and
encourages you to begin applying the principles of inhibition and direction to
your life. The third section covers activities such as sitting, lying down, writing,
and running, encouraging you to apply the procedures you have learned with
your teacher in an Alexander lesson. The final section broadens your horizons
by relating the use of conscious control to specific situations and skills.
Please Note
While the information presented
within the pages of this book will
be useful to anybody who is EARLY DISCOVERIES WhenAlexanderfirstbegan
tosufferfromhooisenessandtolosehisvoice,heconsulteddoctorsandvoice
considering taking a course of teachers,buttheproblemcontinued Priortoaparticularlyimportantrecilol
hisdoctorsuggestedthatheresthisvoicecompletelyforthotwoweeks
leadinguptothepoiformonce Alexanderfollowedthisadvicoandhisvoice
lessons in the Alexander workedwellatthobeginningoftheshow,butosthoperformancecontinued,
hebecamehoarseondeventuallylosthisvoicecompletelySincetheproblem
Technique, it is important to realize dbiedcnooutsoecdcubryusnotimlehtheicngamtehattoheusweohsisdvooiincge,wAhleonxohnedosrpockoencludedthatitmust
Byobservinghimselfrecitinginfrontofmirrors,
that you can really only undertake henoticedapatternofstiffeninghisneckand
rolraclmghishead,depressinghislorynx,and
training in the technique under the suuncckoinnsgcioubsrehoatbhitwinastshoroiungghrainheidsthmaotuittlhookThhiims
manyyearstoleainhowtopreventitandallowa
guidance of a qualified teacher. fioo'wayolspeakingtotakeploco Notonlydid
huvoicerecovercompletelybuthisgeneralhealth
improveddiomaticolky
The information in this book is not
a substitute for such instruction.
Please see pages 21 8-219 for
guidance on finding a teacher.
The basics
The first part of the book outlines Alexander's
life and his practical theories, such as the
importance of the primary control and
conscious inhibition and direction.
6
k
Beginnings
o
>**
0
The second section,
CO
HIneaanidmallemaodv>embeontd,yllie First Steps, allows
headand'liebodynovel IE
inahonmnlalline you to appreciate 4-
MspeeOd,ViheeElegMancEeofNohTorseTlhuempcionogr,dionrattheedaelnerelrgstyilolfneasscoaflarulninoinnsgtaallkifunlgl that your birthright is D0(A)
•ispreyoreoilremindersofiheextraordinarybeautyandfreedomofanimal
movement Humanmovementismorecomplicated Becausethespine an inborn capacity 0
lengthensvertically,andyoumoveinthehorizontal,thespineconbecome 4-
shortened Animalskeeptheirspineslengthenedwhatevertheamountofeffort
beinggeneratedbytheirlimbs Whentheyarefrightened,theyretracttheir for balance, ease,
headsandshortentheirspinesThisisalwaysapreparationforaction When 0
sthheowfnrigbhyteonirneglesatsiemuolfusthceeanseecsk,anthdeaanrietmuarlntroecnoovremraslibtrseeaqtuhiilnigbriHuummaTnhsisdios and grace in 1
notnecessorilyrecoverasquicklyandarecapableofholdingontoostateof
fearordefeat,expressedinaposturalaltitude longafterostimulusgoes movement.
51
Practice SQUATTING
Followthesimplestepsoflettingyourheod
The third, and cgoonfogrowordIf.yhoiupsrgeaollbyacwkownatrdt,oatnrydaknndeesgeglodfoowrwnardt,oathnedfsleooer,hohwolfdoroynotuo
somethingfixed suchasabomsler,andcounterbalanceyourselfagainstthis
longest, section reliableanchorDonotrepealtheexerciseloomanytimes,donottrytogo
furtherthonyoucan,andrememberthattheendis|uslas
importantasthebeginning Returningtoastandingposition
introduces you to the requiresthatyouletyourheodgoforwordandup,andyouare
carefulnottoholdyourbreathorhelpwithyourarms
Alexander
procedures, which
4fc-i-My.-
encourage a deeper 1 affosu.,ourheadlonod
awareness of how yghyoorewuooirudenpfnedflovbldiyosvllfdouorlrilowdipongiihdyeou fdhhir’eto-aXupdVr0vO.'dSm-A0fHl,teOidlfpfriooatumrvrrhHypdooiuunroKnynou
downandyour fo.-machfllvoughoui
the mind and body Inoejreleose .yoy'body.
work together.
Preqnancv and Childbirth
tThheefwroontmashniftssuhseuralceinntsetrincotfibsolloolnecoen foanfrdskmiollvteomheenrtdatihl®ywWoe’moannd«,oolsno.apply TECHNIQUE
bockfromthewaistlocompensatefor ••C«rC*alfy.preporeforchildbirthiisdf Achievement
theextraweightshehostocorryIn
doingthis,shepulsuntoldpressureon Childbirth
thelowerbockondsacrum,resultingin Formostwomen.Hieinstinctive The final section, Self
chronicbockpom topomStotense'hewhole
preAgnnaAnltexwaonmdaerntheoacwhetroweixllposnhdowheor bcoodmypoeunnddnedobbyth<eheb»eexopfehctaotnidontho.fsp•o-r Mastery, helps you to
torsoondreleasepressurefromthe witheachcontractionleodmgto
swepimgohltotrheroo,ugrhedihsetrribbuotdiyngTthhiesbporobtyecsts vyrtWwjrhormonel,sionntdurnm,aryelheoolstesoroidletthaey utilize two—powerful ALEXANDER
Thdeigagensrdtoiwovtiehnepgrrofiebnttlueesrmnpasrleoosrrsgbearsneosanthaiilhniegenhdeicfaafruitcsuillntugiensgs tfoirfhnefteeeelrcbnylaasclTtkhohreeognwwodeonismo,golhnlate'lvsolifoolrwteiahsnneggrbeeshateobrrinycdttooioelbnsarosoefeattohhfee p*a»mfteotl*f&tan*ng*d<nmMogorsyescreos*nuftS;uismmeist'othrheteynbetoheeodyutssae'of arensdouprecressonaslelcfh-oaiwcaer—eness
Dubroidnygpurnedgenrognoceys.aabweowmialdne'rsing oamsnodvbeesmnieldlininntgg,bSeilicmfptoilnmgee,ecivonercrrryyeidansagiy,ngtslatysakndsidfisfniugccu,hlt %insatruacItc‘iooAnnht'rfoa<ecxtdeieroconils>msegd>usweith and employ them for OF
pHeomsocoyoctcdiohomotnlmahnoloruglodmiyuacb,galehlherehcreotrhfh,boeponofhdgfeyyfetsuesisiccslowAmailsgtdohohihnpneotdrriAmngsontIeohse oAptmrilurmeseuecxgnuanlclanooondmrrteferotpwerlTontaesamccibeoholnnnieinqgbHuTreeohag.veiinmnIseshgodeolplnbeaeeesltorsttroeenonrresndsIitnlotofIahkees , atsseeannnidsdiisivomanoirtmyme^etoIshSIneshWdaes|gtOothecwio>'tpasoken>cotdrfhseembstieobelmriesenaotg'mhervic-eontulrgsae’aSfsoouiel;lns.nvtoyhoe ewovrekr,ydaanydtafsokrs,geenxeerraclise, SECRETS
babygrows,themcreosedweightol exerciseconsciouscontroloverposture r we»ondtheie<Snoneedforanxiety
well-being.
7
Introduc ion
confidence, and general well-being,
while relieving back pain, neck pain,
and general stiffness. enables you to
It
feel calmer, think more clearly, and
work more
efficiently.
These benefits are not achieved by a
system of exercises, but through a
thought process that encourages
increased awareness of how your
habits of muscular tension restrict
M. Alexander
F. activity. Standing naturally, breathing
Alexander was born in Tasmania in
easily, and moving gracefully were
1 869, and moved to London when he
was 34. He died in 1 955. once activities that you took for granted,
but now they are more difficult. Lessons
he Alexander Technique is an in the Alexander Technique help you to
T
important addition to humanity's recognize and prevent the effort that
resources of self-awareness and interferes with your ability to stand
personal education. Established by easily at your full height, with good
Frederick Matthias Alexander at the turn balance and with minimum effort. It is
of the last century, the Alexander not so much a "how to do it" technique,
Technique is widely recognized in but a "how to stop what is stopping
medical, educational, theatrical, and you" technique. This awareness serves
musical circles as a reliable and as a basis for growth and development
effective method of self-help and self- on all levels and in all spheres of life
mastery. The Alexander Technique helps and enables your natural endowment of
you to achieve good posture, freedom poise, grace, inner calm, and general
of movement, easy breathing, alertness to become a real possibility.
8
What your posture reveals
Your posture is an expression of you,
reflecting what you think and feel—your
fears, anxieties, and doubts; your joys,
dreams, and successes. mirrors your
It
reactions and inner responses to life
and has a profound effect on your
whole mind-body-self. The Alexander
Technique helps you to make sense of
this interconnection, gives you the
choice over how you respond, and
invites you to harness the power of your
conscious mind.
The principles discussed in the early
part of this book grew directly out of
Alexander's own practical experience.
He made certain observations and then
he formalized his ideas and developed
the concepts of the Technique. Like any
scientific principle, has been proved TECHNIQUE
it
to work by repeated experiments over
the last hundred years. As you read this
book, stop and observe yourself as you ALEXANDER
try to apply these principles throughout
OF
your daily life. Even better, contact an
Alexander teacher who can help you in SECRETS
the voyage of self-discovery.
9
