Positions
For all relaxation work, it is important to be positioned comfortably. Guidance on correct positioning for lying or sitting is provided here. Pupils should find their preferred relaxation position and adopt it throughout the relaxation work that they do.
Lying positions
It is recommended that pupils lie down on mats (PE or yoga mats are ideal) in the classic relaxation position:
Classic relaxation positionThe classic relaxation position is as follows:
- Body – Lie on the back in a straight line. The body should be symmetrical to left and right.
- Legs – The legs should be apart at an angle of about 30°. The feet should fall out to the side slightly.
- Pelvis – The pelvis should be tucked forward and upward, so reducing pressure on the lower back.
- Back – There should be as much contact between the back and the floor as possible.
- Shoulder blades – These should be tucked under slightly, allowing the shoulders to sink down and the chest area to widen and open.
- Arms – The arms should be away from the body at an angle of about 30°. Palms of the hands should face the ceiling. The shoulders should be rotated so that the thumb side is closer to the ground than the little finger, opening the chest.
- Neck and head – Avoid compression in the back of the neck by tucking the chin slightly into the chest, and elongating the neck as a result. The head should be aligned symmetrically with the neck.
This position is illustrated on the following diagram:
Classic relaxation positionSome pupils might find the classic relaxation position uncomfortable at first. In this case, you should explain that the awkward feeling may disappear with time, and if possible, they should try to accept it because the position is ideal for relaxation.
However, if the classic relaxation position is extremely uncomfortable or impossible for them to assume, it may be worth showing them remedial positions, which address the common complaints of neck and back discomfort.
Try using the suggestions below.
- Neck discomfort – Support the head with a yoga block or cushion. This should lengthen the back of the neck and help to point the chin towards the chest.
- Back (lumbar spine) discomfort – A cushion or bolster can be placed between the spine and the floor to support it. The knees can be bent, with heels towards buttocks and feet flat on the floor. The head should be supported by a cushion, as for treating neck discomfort. Place the palms on the lower abdomen (this is an
Alexander Technique position). If necessary, you could put a surface built of blocks under the whole upper body to support it. Alternatively, instead of bending the knees with the feet flat on the floor, the calves can rest on the seat of a chair which is at an appropriate height (make sure the knees are bent at 90°).
These positions are illustrated on the following diagrams:
Sitting position
Some pupils (eg those with disabilities) may not be able to lie down easily. These pupils should be guided into a suitable sitting position instead. For this position, pupils should sit on a chair (not the floor). If a pupil is in a wheelchair, this can be used as the chair, although it is is not ideal because it may not provide appropriate support for the lower back. Alternatively, you could help the pupil to transfer to another chair (many wheelchair-users can do this with support).
The body should be positioned as follows:
- Body – The body should be symmetrical to left and right.
- Spine – The back should be supported by the chair; use cushions if necessary. The spine should be erect and feel as if it is stretching upward.
- Feet and legs – The legs should be slightly parted, side by side. They should not be crossed. The feet should be flat on the floor; use blocks (or telephone books!) if they will not reach.
- Shoulder blades – The shoulders should sink down, to allow the chest to open.
- Chest – The breast bone should be slightly raised so that the chest does not sink in, which would inhibit diaphragmatic breathing.
- Arms and hands – The arms should be bent and the hands should rest in the lap, palms facing upwards.
- Neck and head – Avoid compression in the back of the neck by tucking the chin slightly into the chest, and elongating the neck as a result. The top of the head should point towards the ceiling.
This position is illustrated on the following diagram: