Jane’s March Project. The Alexander Technique Direction: “Knees forward and away”
This month’s project was about playing with the phrase:
” the knees can go forward and away“
If you have not had Alexander Technique lessons before, in AT terms, this phrase is called a direction. Simply put, directions are thoughts to bring about how we wish to move (prevent what we don’t want to happen).
F. M. Alexander talked about four main “directions” which are:
Let the neck be free,
so that the head can go forward and up,
so that the back can lengthen and widen,
so that the knees can go forward and away.
As I mentioned, directions are thoughts. They are preventative wishes. In this case, the latter direction is to prevent your knees/legs fixing, holding, gripping and any other manner of things they get up to.
Here’s the process I went through during this exploration:
I started using the direction. The thought of knees going forward and away. I gave the direction (had the thought) in as many positions and situations as I could,
Before I gave the direction (had the thought) I did nothing. It’s important to be in a neutral state (inhibit in AT terms) before giving directions.
I became aware of the present moment. Sights, sounds, sensations,
ready for something and nothing,
I then noticed where I needed to do less, though the simple act of noticing brings about less effort.
In stopping, coming to neutral, preparing to think knees forward and away, my hips, pelvis and legs released. That release continued up my spine, whole back, head and breathing! I was surprised at how much I was doing unnecessarily and how it affected my whole system.
I reflected on my awareness of the way the leg moves. How the leg is a unit, and combined with the trunk, moves rather like an angle poise lamp, in many activities. It is a complex activity when broken down.
Also that the leg spirals unlike an angle poise lamp! The spiral is an important element of knees going forward and away. Released hips/thighs/knees spiral away from each other as the knees and hips bend.
This direction needs release in the hips/pelvis. It prevents the legs from doing what you don’t want them to do. It allows them to spiral following their inherent anatomical/physiological function. You might not notice the spiral happen, but it is happening, from a present moment neutral state.
I invited my knees to go forward and away: For me that is forward and away from each other and away from the back,
invited the thighs to lengthen into the movement,
the back to release away from the knees,
the knees away from the back,
invited the knees go away from each other like off-set headlights,
knees releasing and flowing into the movement.
These invitations can all happen before movement occurs.
Movement happens with ease using the Alexander Technique. To allow this direction to happen with ease, the hips are released and the knees start in neutral ( not bracing back), and the spiral has freedom to happen. It is important to be mindful that the movement arises rather than is “done.” It arises from a thinking process.
Doing the movement is counterproductive. Of course this non-doing movement takes a bit of getting one’s head around it. It is a fundamental element of the Alexander Technique but it takes some practice and it helps to have the support of a teacher.
The exploration reminded me that knees forward and away is an important direction in that it feeds into so much of our system.
- Do nothing, notice the present moment, notice your legs
- Soften, release any perceived tension in the body
- Ease in the pelvis/buttocks
- Ease in the hips
- Soft knees
- Flow through the legs
- Think “knees forward and away”
- Choose to move (or not) allowing the knees to go forward and away
“You have to have the overall intent of going up. And you have got to make sure that you are not bracing the knees, not tightening the adductor muscles, not tightening the muscles at the pelvis and so on. You’ve got to take care not to do those things. Now it will probably help you to think of the knees going forward and away, but do watch out because if you’ve got a yen to do it, to force the knees forward and away, then you will be in trouble. So, remember, the knees forward and away is a preventative, preventative, preventative order.”
“The Act of Living” by Walter Carrington
If you would like to explore what having ease in your legs both in stillness and movement can be like, prevent doing the wrong thing, come and have a few Alexander Technique lessons! Happy to help!