This video outlines one of the main practices I’ve used over the years to help me develop a conditioned relaxation response triggered by holding the saxophone. This is an ongoing practice as the tension and stress associated with performance and playing an instrument in general continues to exert often negative pressure on our habits and experience. Through these two simple sitting and standing meditations while holding the saxophone I have gained a better recognition of tension and stress when it arises giving me more opportunities to release and free myself both physically and emotionally. I hope you find these exercises helpful.
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1. Stand With Saxophone (or Sit if needed) in Performance/playing position. Stay calmly in a loose, open, expanding posture 5 minutes.
2. Crown of Head Draws Up – Imagine gravity pulling you up towards the crown of your head (instead of down towards the ground).
3. Scan For Tension
4. Release Tension
5. Use Good Posture
6. Think through several popular Alexander Technique phrases such as “release the neck so that the head can move freely forward and up so that the back can lengthen and widen”. You can search for other common AT directions using a search engine. There are some listed below; use the ones that work best for you. “Let The Neck Be Free”
7. “So That, The Head Can Move Forward and Up”
8. “Let The Back Lengthen and Widen”
9. Neck Elongated
10. Balanced On The Base Of Your Feet (Focus on your sit bones if sitting)
11. Align The Sax With Your Spine
~ Enjoy!
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Here’s an older video on the same topic:
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Here are some common Alexander Technique “directions”. Just think these, don’t worry about physically changing anything with deliberate action. Allow your awareness overtime to make the natural adjustments.
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Neck Free
Head Forward and Up, Back Lengthen and Widen
Knees Forward and Away, Shoulders Widen, Remember to Breathe
Allow the Ground to Support You, Look Outwards, Tail Away From Head, Arms Lengthening out of Back
Release Front of Hips, Soften Back of Knees, Free Ankles, Allow Ribs to Move with Breath, Allow Yourself to, See, Hear,Feel
Feet Lengthen and Widen, Hands Lengthen and Widen, Stay Mobile, Front of Torso Lengthening, Back Stays Back, Jaw Releasing