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ALEXANDER TECHNIQUE

Diaphragm WorkoutFeel your diaphragm as you inhale and exhale. Bow down and breath like a dog then exhale after the tenth time.

Basic SwingsSwing both right & left arms in circular motion (together or individual)

Middle SwingRaise both arms up, foot slightly apart, as you swing both arms down, cross hands over and exhale "AH"

Pelvic RockHands on your waist, and rock pelvic area clock wise, counter clockwise, front, backward.

Leg SwingsStand sideways from the wall, raise your legs up, Free hand stays on the back, swing legs. Do the other side.

Summoning the Powers of the Sun, Land, Water, Sky, You and I.Stand in front of the crowd. Say: The sun, the land, the water, the sky, you and I thrice, each time stronger than the otherImagine talking to a person a meter away from you, then imagine talking to a person across the room lastly, imaginetalking to a person across the soccer field.

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RODENBURG TECHNIQUE

Ball of RapportFind a partner, throw the ball to your partner and catch it in three different versions, weak, hard and courteously.

Diaphragm Vibration TestHold your head and say ha feel the vibration. Do the same thing with your diaphragm.

Semi Supine Posture with ChairHead on the floor, legs up on top of the seat. Put your right hand on the chest and the left on the diaphragm to check ifyou are breathing correctly.

1st cycle: OUT breath SSSSS

2nd cycle: OUT breath ZZZZZ. Legs pulled towards chest

3rd cycle: Muslim praise stretch.

Wall ExercisePut both hands on the wall (like you are trying to knock down the wall). Legs both grounded on the floor. Breath IN (bellyexpands). Breath OUT (push the wall over) feel the power of your diaphragm.

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Vitruvian ManRaise both arms up (big breath and thought). As you release OUT breath, arms are held and balanced and suspended inmid air.

For Release & Alignment (w/chair)Sit on a chair, both balls of the feet touching the ground.Rock yourself back and forth, like you were sitting on a rockingchair.

Tongue and Lips Aerobics (with mirror)Tongue stretching, bunch up and release. Pucker up (like you are about to kiss someone) and release. Massage face

Laugh BathInduce laughter from your diaphragm.

Heart Opening ConversationPick a card with a random topic, relate to it. Listen to your partner as she relates to you her story. Do the same.

Tea TherapyInduce laughter from your diaphragm.

It will be effective if you follow the following:

Do not forget to breath IN through your nose and breath OUT through your mouth

Match movements with the breath

Focus and concentrate when you are doing the routine.