Constructive Rest is a restorative floor activity designed to bring equilibrium to the whole body.  Also known as "Active Rest" or "Semi-Supine" Constructive Rest is one aspect of the Alexander Technique and is an immensely beneficial tool to support well being. 

Some of its many benefits may include:

• Decreased muscle tension and strain
• Decreased stress and anxiety
• Decreased pain and discomfort
• Improved sensory awareness and levels of energy
• An overall quality of calm and presence
• Improved breathing coordination
• Gentle lengthening of the entire spinal column

The Constructive Rest Position

• Lie on your back on a firm surface. A carpeted floor is ideal. A sofa or mattress is too soft a surface and is not suitable for this activity. 

• Rest your head on a firm surface, such as a small stack of paperback books. You may wish to soften your head's contact with the books by placing a small hand towel (flat or folded in half) on the top book. Rest only the back ridge of your skull (the occiput) on the books, your neck should not make contact with the books.  The ideal number of books varies from person to person. If your head is tipping forward (chin to throat) you have too many books. If your head is tilting back (chin higher than forehead) then you have too few books. A balance between these two extremes is ideal.
• Draw your knees up to the ceiling, such that your feet are resting flat on the floor.  Place your feet as close to your pelvis as is comfortable, and space your feet wide enough apart from one another to easily support the balance of your legs.  Prevent your knees from flopping apart, as well as leaning toward one another. Your legs should balance freely.
• Rest the palms of your hands on your lower ribs or abdomen, and rest your elbows on the floor at your sides.

This activity should be done everyday for 20 minutes at a time 

As you lie on the floor in the Constructive Rest position turn your attention to your Directions, as you extend your thoughts throughout your body.

Primary Directions

• I allow the muscles of my neck to be free
• As I allow my whole head to release forward and up off the top of my spine
• So that my whole spine lengthens and my whole back lengthens and widens
• I allow my hips, ribs and shoulders to widen
• As my elbows free one away from the other and my knees free up toward the ceiling
• I allow my feet to release toward the floor and the palms of my hands to rest on my lower ribs

Additional Directions

• Allow your breath to flow nautually in and out of your body. Do not force inhalation or exhalation, but rather allow the natural movement of your breath to take place.
• You may include in your Directions an overall yielding of the weight of yourself to the floor, a quieting of excessive nervous and muscular activity, and a liveliness of your senses.
• This activity is meant to be done with eyes open, and senses very much present.