Constructive rest is a relaxation technique that is part of the Alexander Technique, but can be practiced independently. It involves lying on your back with knees bent and focusing on releasing tension while concentrating on breathing. Regular practice can lead to feeling calmer and more focused.
Constructive rest is a practice that is part of the Alexander Technique, a discipline that aims to help people unlearn bad physical and mental habits. However, you don’t have to enroll in the Alexander Technique to benefit from constructive rest, and you can often find variations of it championed by an assortment of people in a variety of disciplines, from yoga to acting. Supportive rest fans say daily sessions create long-term benefits.
Much of the Alexander Technique is focused on encouraging people to relax, release their bodies of tension so they can strengthen their core muscles, and learn new ways of thinking and moving that benefit their bodies. The goal of the Technique is to find a state of healthy balance, rather than being too tense or too relaxed. Constructive rest is often part of sessions with instructors and can also be practiced independently.
During constructive rest, people lie on their backs with their heads supported and knees bent, creating a very relaxed position. As they lie down, they focus on areas of tension in their bodies, encouraging their bodies to release tension. While lying in the constructive rest pose, the mind empties and the practitioner concentrates on breathing. The place can be held for 20-30 minutes, allowing the body to relax and rejuvenate.
Supposedly, regular constructive rest will help people feel calmer and more focused. It will also relax the body and mind, creating a state where much less stress is experienced. It can also be used to relax and de-stress after tense situations, be it long car rides that force the body into awkward poses or intense boardroom meetings.
To practice constructive rest, you’ll need a flat, cushioned surface; the carpet works very well. You can use a yoga block or stack of books to support your head, ideally creating a pose in which your face is parallel to the ceiling, without dragging back against your spine or crunching against your chest. Your feet should be as close to your rear as possible, and your hands may be slightly bent over your rib cage or left flat on the floor, depending on whichever feels more relaxed. You may find it helpful to find a quiet, calm space to practice constructive rest so you aren’t distracted.
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