WALKING ACTIVITY
by Alice R. Pryor
The
focus in this activity is on making discoveries about how we coordinate
ourselves in walking and how that influences/affects everything we do.
We can use the discovery or experimentation process in teaching ourselves
and in teaching others. We will acquire skills that we can use to continue
learning about ourselves whenever we choose.
What was Alexander’s discovery? He found that when he spoke or performed in the theater he had a little habit that caused him so much trouble that his speaking was unclear or would stop altogether. This was just one aspect of F.M. Alexander’s discoveries as he sought to solve his vocal problems.
His pattern/habit was to drop his head down and back each time he opened his mouth to speak. This put a heavy pressure on his neck and throat and interfered with his vocal apparatus. He discovered this habit by observing himself. By experimenting with alternative ways of using his head as he spoke, he began a process which led to a further discovery, and that was how he used his whole body also affected his voice.
So, in following his example, by observing ourselves, finding out what our patterns/habits are, and by experimenting with alternative ways of moving, we too can have more control and management of how we coordinate our body. We can teach ourselves how to create ease and lightness in our body. We gain a greater degree of balance, efficiency, and a structural foundation upon which we can continue to build a more flexible, free, and functional self.
Here are some suggestions for your explorations in walking
- Stand
to the side of a CHAIR. You will use the chair for support
and to assist with balance while you make observations. You want to
observe how you use the leg that is closest to the chair (inside leg)
to take one small step. Hold on to the chair back with one hand so that
you can support yourself while moving your inside leg. Use your other
leg (outside leg) for support as well.
As you take the one small step, observe which moves first, your leg or your body.
Observe where the main part of your body weight is when your foot lands on the floor? Is it behind, over, or in front of your leg? Remember these observations. Ask yourself what is the value of each relationship.
- Tripod.
Sit in a chair and describe a tripod on your foot.
Remove your shoes, and while seated, cross one leg over the other. Describe a tripod on the sole of your foot by placing your thumb on the mid heel (point # 1), your first finger on the ball of your foot just under the big toe (point # 2), and your second finger just under the little toe on the ball of the foot (point # 3). Repeat on your other foot.
While seated, with your foot on the floor, let weight come onto the heel ( point #1) and then roll your foot onto points # 2 & 3, spreading your foot out as you put weight on your whole foot. Observe how you land on the ball of your foot (points 2 & 3). Do you land equally on 2 & 3, or more on 2, or more on 3? Is it the same on both feet or is it different?
Explore landing simultaneously on both points # 2 & 3.
- Walking:
go back to standing beside the chair and using it for support.
Take a small step with the inside leg, using the TRIPOD of the foot, rolling the foot slowly from heel to toes.
Observe what happens to your body as you do this. You might find that your body automatically moves WITH your leg. If you do find that your body still lags behind a bit, take time to direct your body to move forward a fraction of a second before your foot takes a step. Repeat this process until you sense you are coordinating the movement of your body with both your left leg and right leg.
Now let go of the support of the chair and experiment with this way of walking.
After a while, return to your usual/past pattern of walking and observe the differences between your old pattern and this new pattern.
- Ease:
Walk with awareness that you are moving in the direction of ease.
Your head is moving delicately in an upward direction, your body is following that direction, and you are able to move your head around easily while you walk.