Article: Alexander Technique Basics

What are the basics of the Alexander Technique?

The way humans are designed to move is based on gravity, balance, structure and the nervous system, to put human existence simply. From the moment we were created in utero the conditions were percolating for us to become upright humans. We developed and grew. Learning movement patterns that would help us strengthen for the next growing phase in life. Eventually, we got ourselves to this moment, of reading this article.

Attention to this moment in your life. How are you in contact with ground? This is your support, how are you using it? Are you leaning against a counter with one foot on top of the other? Are you resting on the couch with your head propped up high on a pillow? Sit down and then stand up. How did you physically transition from one level to another…….how did you move… you remember?

Bring a bit of attention to your physical self; can you feel the top of your head with out reaching for it with your hand?

What else are you doing: multitasking, distracting yourself online from your other computer work, helping your child with homework?

How is your thinking affecting your movement choices?

I always teach a bit of anatomy, it depends on the day and the students what parts I teach. The shape of all 27 bones in your hand affects how your hand moves: types, scratches an itch, uses scissors, flips on a light, sews a button, and holds a steering wheel.

Do you know what these bones look like?

Movement understanding can come from learning anatomy and noticing how we move and think. Another important part of the Alexander Technique is feeling movement in a different way. As you work with a teacher in what is referred to as “hands on” they are able to transfer a new type of movement understanding. This is best experienced, as each teacher has a different feeling, a distinctive way of using his or her hands to transfer motion.

Here are a few commonly used words, and how I define them within the Alexander Technique:

Gravity…… a part of our environment.

Balance… the weight and counter weight within our body.

Nervous system……is the communication between our mind and body.

Structure………….the parts that comprise our body: the bones, muscles, organs, fascia, tendons, the list goes on and on.

Every introduction class is different, just as we change with each new breath. Above are a few important topics I tend to include with new students. How do you live in this world? In my classes, I teach for you and your activities; the way you walk and the way you talk. To experience how I would work with you, you must come to class.



Lay on a somewhat hard and flat surface. A comfortable surface. Stretch out, so your arms and legs are all in opposite directions. Now that they are there, don’t work to stretch them out, but let rest on the ground.

Listen to your breath without trying to change your breath. (lifelong study)

Notice what you keep thinking about. Set the repetitive thinking and “to do” thoughts outside the room. (lifelong study)

Beginning with the edges; fingers, toes or head; move one body part in gentle circles. Just a few rotations– then in the other direction. Let this movement travel across your body- toes, middle of your foot, heal, ankle, lower leg, etc. ending at the opposite fingertip. Continue, until you have circled every part of your body at least once.

Feel your body moving in relation to itself and enjoy the movement.

Move in any way that feels good.


Slowly come to standing.

Notice your breath without changing your breath.

Walk away taking these new sensations with you.


Study with Molly in Kansas City or bring her to you……anywhere on this beautiful planet.

Alexander Technique   Choreography   Dance   Movement   Performance