Alexander Technique: Balanced Posture for Ease and Comfort from Coursera

Many of us spend our days sitting at a desk, looking down at our phones, or moving in ways that cause significant discomfort for our bodies. In the Alexander Technique: Balanced Posture for Ease and Comfort, explore how this novel approach to your body’s organization and coordinated movement can help relieve pain and tension, promote calm, improve sleep, and allow you to breathe fully and easily without effort.

The Alexander Technique has been taught for more than 100 years to help artists, musicians, and actors improve their craft, but this method can help anyone examine our body's natural movements and readjust based on the wears and tears of everyday life. Through verbal instructions, graphics, videos, and demonstrations, you’ll learn to better align with our body's natural movements.

By the end of this course, you will be thinking of your relationship to your body and its movements in an entirely new – and more comfortable – way.

What's inside

Syllabus

Looking at the Mind Body Relationship

This first module introduces the idea that habit underlies all of our movements, and habits can be unlearned and changed. We also look at accessing different parts of the brain to learn how to move in a completely different way. Finally, we look at the origins of the Alexander Technique at the turn of the 20th century.

Head-Neck-Back Relationship while Sitting

Module two offers a simple exercise to bring you into a better relationship with your body. We take a deep dive into the anatomy of sitting with ease and balance, and how your relationship to your spine governs all of your movements. This stems from balancing your head and pelvis in a more natural alignment that makes sitting easier and promotes stamina.

From Standing to Sitting

Module three discusses some of the mental roadblocks that get in the way of understanding fluid and natural movement. We look at “standing on your own two feet” in a way that promotes a springy and connected relationship to the ground, and how to use gravity to our best advantage. Additionally, we explore the idea that the head leads our lengthened spines; this idea can take us into lighter and freer movement, including something as simple as sitting down in a chair.

The Strength of the Torso

Module four continues the exploration of the lengthened spine in movement. We widen the lens to include the entire torso. We examine the torso’s anatomy and how the concept of “suspension” governs our relationship to our shoulders and the use of our arms. We learn tools to keep us from sinking into heaviness, and take us closer to an expanded sense of self.

Calming the Nervous System with Breath

This final module considers the impact of stress on our bodies, and what we can do about it. We explore an approach to breathing that can help alleviate pain and reduce anxiety, jaw tension and insomnia. We also look at how walking has changed over the years, and how we can reintroduce a spring in our steps that keep us moving proactively through life.

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Relevant for individuals seeking holistic approaches to managing discomfort caused by posture and movement

Improves body awareness and teaches techniques to enhance daily well-being

Taught by an experienced Alexander Technique instructor

Introduces the Alexander Technique's principles and their applicability to daily life

Suitable for individuals at various levels of physical awareness

Provides practical exercises and demonstrations to facilitate learning

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Alexander Technique: Balanced Posture for Ease and Comfort with these activities:

Review 'The Alexander Technique: A Guide to Natural Movement' by Michael J. Gelb

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Understand the principles of the Alexander Technique through this book, and read how this technique can help improve ease and comfort in movement.

View Body Learning: 40th anniversary edition: An... on Amazon

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Read the book, focusing on the key principles of the Alexander Technique.
Summarize the key principles and how they can be applied to daily life.
Identify specific movements or activities in your daily life where you can apply the principles.

Watch videos or tutorials on the Alexander Technique

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supplement your understanding of the technique by observing others demonstrate the principles in action.

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Find videos or tutorials on the Alexander Technique from reputable sources.
Watch the videos or tutorials, paying close attention to the demonstrations and explanations.
Reflect on the techniques demonstrated and identify areas where you can incorporate them into your own practice.

Join a study group or online forum for the Alexander Technique

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Engage with a community of like-minded individuals and exchange insights, experiences, and support.

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Search for online forums or study groups dedicated to the Alexander Technique.
Introduce yourself and share your goals for practicing the technique.
Participate in discussions, ask questions, and share your experiences.

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Practice Alexander Technique exercises

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Integrate the principles of the Alexander Technique into your daily routine through regular practice of specific exercises.

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Choose a simple exercise from the course materials or resources.
Practice the exercise for 5-10 minutes each day.
Observe and adjust your body's alignment and movements based on the principles of the Alexander Technique.

Keep a journal or blog about your experiences with the Alexander Technique

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Reflect on your progress, document your insights, and share your journey with others.

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Create a journal or blog specific to your Alexander Technique practice.
Regularly record your experiences, observations, and reflections on the technique.
Share your insights with others to contribute to the community's understanding.

Volunteer to assist a teacher or therapist in an Alexander Technique class or workshop

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Gain practical experience and a deeper understanding by assisting others in their Alexander Technique practice.

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Contact local Alexander Technique teachers or therapists to inquire about volunteer opportunities.
Attend the class or workshop as a volunteer, assisting with setup, observation, or other tasks.
Observe the teacher or therapist's approach and interact with students to gain insights and practical knowledge.

Attend an Alexander Technique workshop or intensive

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Immerse yourself in the technique and receive personalized guidance from experienced practitioners.

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Research and identify reputable Alexander Technique workshops or intensives.
Register and attend the workshop or intensive.
Actively participate in the sessions, ask questions, and engage with the instructors and other participants.

Mentor or guide a beginner in the Alexander Technique

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Solidify your understanding and contribute to the community by helping others embark on their Alexander Technique journey.

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Identify a beginner who is interested in learning the Alexander Technique.
Offer your guidance and support, sharing your knowledge and experience.
Provide feedback, encouragement, and resources to facilitate their progress.

Career center

Learners who complete Alexander Technique: Balanced Posture for Ease and Comfort will develop knowledge and skills that may be useful to these careers:

Pilates Instructor

Pilates Instructors teach Pilates, a low-impact exercise method that focuses on core strength, flexibility, and balance. The Alexander Technique's approach to posture and movement can enhance a Pilates Instructor's ability to guide their students safely and effectively through Pilates exercises. By understanding how to align the body properly, Pilates Instructors can help their students improve their posture, reduce back pain, and enhance their overall fitness.

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Yoga Instructor

Yoga Instructors teach yoga, a mind-body practice that combines physical poses, breathing exercises, and meditation. The Alexander Technique's approach to posture and movement can enhance a Yoga Instructor's ability to guide their students safely and effectively through yoga poses. By understanding how to align the body properly, Yoga Instructors can help their students improve their flexibility, strength, and balance, while also reducing the risk of injury.

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Occupational Therapist

Occupational Therapists help people improve their ability to perform everyday activities and tasks. The Alexander Technique's emphasis on improving posture and movement can provide Occupational Therapists with valuable insights into how to help their clients overcome physical challenges and enhance their overall well-being. The course's focus on reducing stress and anxiety can also benefit Occupational Therapists who work with clients with mental health conditions.

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Dance Teacher

Dance Teachers teach dance, a performing art that involves movement and expression. The Alexander Technique's approach to posture and movement can enhance a Dance Teacher's ability to guide their students safely and effectively through dance routines. By understanding how to align the body properly, Dance Teachers can help their students improve their balance, coordination, and overall performance.

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Physical Therapist

Physical Therapists help patients regain mobility and function after an injury, illness, or surgery. The Alexander Technique's approach to posture and movement can complement a Physical Therapist's existing knowledge and skills, providing them with additional tools to help their patients improve their balance, coordination, and overall physical function. The course's focus on reducing pain and tension can also benefit Physical Therapists who work with patients with chronic pain conditions.

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Personal Trainer

Personal Trainers help people improve their overall health and fitness. The Alexander Technique's emphasis on improving posture and movement can provide Personal Trainers with valuable insights into how to help their clients achieve their fitness goals safely and effectively. The course's focus on reducing pain and tension can also benefit Personal Trainers who work with clients with chronic pain conditions.

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Actor

Actors perform in plays, movies, and other productions. The Alexander Technique's approach to posture and movement can enhance an Actor's ability to move and speak naturally and expressively on stage or on camera. By understanding how to align the body properly, Actors can improve their posture, reduce stage fright, and enhance their overall performance.

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Chiropractor

Chiropractors help their patients manage pain and improve their overall health and well-being through spinal adjustments and other manual therapies. The Alexander Technique's focus on posture and movement can enhance a Chiropractor's ability to assess and treat patients' musculoskeletal issues. By understanding how to align the body properly, Chiropractors can more effectively reduce pain, improve mobility, and promote overall health.

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Musician

Musicians play musical instruments and perform music. The Alexander Technique's emphasis on improving posture and movement can provide Musicians with valuable insights into how to play their instruments comfortably and efficiently. The course's focus on reducing pain and tension can also benefit Musicians who experience discomfort or pain while playing their instruments.

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Massage Therapist

Massage Therapists often work with clients who experience pain and tension, and the Alexander Technique's approach to posture and movement can help Massage Therapists better understand how to help their clients alleviate discomfort and promote relaxation. The course's emphasis on improving sleep and breathing can also provide valuable insights for Massage Therapists who work with clients with stress-related conditions.

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Teacher

Teachers teach students at all levels, from kindergarten through graduate school. The Alexander Technique's emphasis on improving posture and movement can help Teachers overcome physical discomfort and improve their overall teaching environment. The course's focus on reducing pain and tension can also benefit Teachers who experience discomfort or pain while teaching.

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Museum curator

Museum Curators oversee the care and display of museum collections. The Alexander Technique's emphasis on improving posture and movement can help Museum Curators overcome physical discomfort and improve their overall work environment. The course's focus on reducing pain and tension can also benefit Museum Curators who experience discomfort or pain while working.

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Editor

Editors review and revise written works, such as books, articles, and poems. The Alexander Technique's emphasis on improving posture and movement can help Editors overcome physical discomfort and improve their overall writing environment. The course's focus on reducing pain and tension can also benefit Editors who experience discomfort or pain while editing.

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Writer

Writers create written works, such as books, articles, and poems. The Alexander Technique's emphasis on improving posture and movement can help Writers overcome physical discomfort and improve their overall writing environment. The course's focus on reducing pain and tension can also benefit Writers who experience discomfort or pain while writing.

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Librarian

Librarians help people find and access information. The Alexander Technique's emphasis on improving posture and movement can help Librarians overcome physical discomfort and improve their overall work environment. The course's focus on reducing pain and tension can also benefit Librarians who experience discomfort or pain while working.

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Alexander Technique

Balanced Posture for Ease and Comfort

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