Week 2: Application and Integration
Welcome to week 2 of our Primary Pattern Mini-Challenge. We are taking 2 minutes a day to reset our relationship with our body awareness and discovering how small changes can reap large rewards!
Day 8 - Leading with the Head
Before walking, picking something up, or singing a note-think: My head leads, my whole body follows. Can
you sense less bracing?
Day 9 - Posture Check, Not Fix
Instead of "fixing" your posture, ask: What's happening with my head, neck, and spine right now? Observe
without judgment.
Day 10 - Let the Breath Move You
Before singing or playing, let your breath come in naturally. Can you breathe without pulling your head or
collapsing your spine?
Day 11 - Stillness with Ease
While sitting or standing, can you be still without holding? Notice how freedom in the neck helps the whole
body feel lighter.
Day 12 - Practice Pause
In the middle of your session today, pause for 10 seconds. Come back to: Neck free, head forward and up,
spine following. Then begin again.
Day 13 - Let It Be Easy
Choose one moment today to do less. Sing a phrase, bow a note, or play a chord with the thought: I don't
have to hold myself together.
Day 14 - Reflect + Reset
Look back on what you've noticed over the past two weeks. Has your awareness changed? What moments
surprised you? Share a takeaway in the forum!
27 replies
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Hi all, great topic and discussion! I have missed quite a few classes lately, too preoccupied with my conservatory works (lessons, art song competitions, etc.).
I just wanted to say hi and share a bit of my own positive experience with Alexander Technique. That was more than 20 plus years ago when I was actively practice violin (it was my first instrument then and now I switched to voice, which is much more healthy instrument, and even my violin teachers agreed ). I used to practice violin for hours/day, but it was during an international travel with the airflight my left shoulder got into a really bad shape. My GP wasn't able to help other than suggesting me stop playing violin. Ha! I did my own research and it was on the www.violinist.com I discovered Alexander Technique and found a couple of local certified AT therapists to work with. Other than the usual bodywork and learning the proper movements, due to the active inflammation of my shoulder, I also went through so-called "shock therapy" via repeated gentle hammering on the injured area to repair the inflamed joint. AT treatments were not medically recognized and its costs weren't covered by my extended health insurances, but it was the best money I spent on healthcare as it worked surprisedly well. The most important part of treatment was to be taught how to pay attention, align myself and let go of unnecessary tension on a regular daily basis.
There are a lot of literature and discussions on AT for musicians available online. Here is a good example, although it's written by and for string players but the theory behind is probably useful for singers too: