Hi, my name is Penny McDonald, teacher of the Alexander Technique. I graduated from a three year training course in July 1996. For the past fourteen years I have taught in a private practice as well as teaching the technique for seven years at the Australian National Academy of Music and at the Melbourne Alexander Teacher Training School. I also teach the Alexander Technique at the National Theatre Drama School, and 16th Street Acting Studio. I run group classes and professional development sessions.
I first had Alexander Technique lessons when I was working as an actor in a street theatre company. This work was very demanding physically and on the voice. After Alexander lessons I found everything became easier, I felt lighter and my voice carried further and with no strain. I have found over the years that I respond well to stressful situations and am generally very happy.
The Alexander Technique
The Alexander Technique is a skill that may be learned to improve movement, coordination, and posture. You learn to take care of yourself in every activity.
The Alexander Technique is a process of re-education of how we use ourselves.
It can help to:-
Relieve and prevent back, neck and limb pain, headaches and other muscular-skeletal problems
Reduce tension in activities that are repetitive and/or strenuous such as bending, lifting, or typing
Improve performance in skilled activities such as dance, music, acting, or sport
Manage stress, improve well being and self understanding
Restore freedom of movement after an accident or chronic illness.
Our bodies are brilliantly designed, many of our problems from depression, to back pain to voice loss, occur because we don’t allow our bodies to function in the way they were designed. The process of not interfering with the natural way you use your voice, walk, dance, play a musical instrument etc, is a skill that can be learned through the Alexander Technique.
Tension in our bodies be it physical or mental, requires more energy to move. If you use more muscular effort than is necessary, the effect is to often stiff joints, undue fatigue and even pain.
The Alexander Technique is a means of eliminating unnecessary tension while learning to move in an easier more effective way.
History
The method was devised in the 19th century by Frederick Matthias Alexander, a Australian actor who was affected by vocal and breathing problems. Seeking a cure he watched himself in the mirror, reciting Shakespearean sonnets, and found the answer appeared to lie in his posture. He had to re-educate both body and mind, to resist his instincts and learn new behavior.
Today the Alexander Technique is taught and respected in 31 countries. Qualified teachers of the technique have completed a three year training course, certified by the Australian Society of Teachers of the Alexander Technique AUSTAT, one of its international affiliates, or Alexander Technique International.
What is it?
The basis of the Technique is Alexander’s discovery that a certain dynamic relationship of the head, neck and torso is the main factor in determining the most efficient use and functioning of the body. As we become more aware of this dynamic balance, we can begin to change habitual patterns of movement which are stressful to us.
The first major scientific trial of the Alexander technique discovered that after a year’s treatment, it could dramatically reduce symptoms.
The ATEAM trial -for chronic and recurrent back pain. Clinical trial results published in the British Medical Journal show that Alexander Technique lessons provide long term benefit. 579 chronic non specific low back pain patients were involved in a multicentre clinical trial. Of all the approaches tested, Alexander Technique proved to be the most beneficial. After 12 months those who had undertaken individual Alexander Technique lessons had important improvements in function, quality of life and reduction of days in pain.
“For all of us, not just actors, life puts great stress and strain on our bodies. The Alexander Technique has given me a self-help method of teaching me to relax and adjust my posture so that my body, which for an actor is an instrument, can work as well as possible.”
- Jeremy Irons
Healing Dance
Healing Dance Practitioner
Healing Dance was developed by Alexander George who has a background of dance and Trager Work. After studying Watsu he began experimenting with moves in water and discovered the therapeutic potential of the sheer joy of movement in water.
Healing Dance has many aspects all based on the healing power of movement. When you receive a healing dance you are floated gently through the water. The practitioner works with your breath and moves, stretches and dances with you intermixed with restful pauses in quiet positional sanctuaries to allow for integration of its effects.
Healing Dance’s wide variety of original techniques reflects how water and the body naturally move together. Blocked energies are opened up by more than thirty hydrodynamic waves and spirals, as well as various special mandalas in the form of circles, figure 8’s and releases, freeing and re-animating the body.
“When I receive a healing dance I feel happy, light, young, energised and free. My body and mind have been moved and awakened in a way that is only possible in the water.”
I am currently a healing dance practitioner.
Lessons
Penny McDonald charges $65.00 & $50.00 conc.
Lessons last for 45 minutes.
Most private health insurance companies give rebates for Alexander Technique if you have an alternative health option. You will need to check with your health fund.
Testimonials
JMS Balaclava
“I have been taking Alexander lessons from Penny for many years, and always found it very beneficial. But recently I visited her after a gap of several years, because I was feeling very stiff and uncoordinated to the extent that I was having trouble walking. After just one lesson it was like magic! The stiffness disappeared and I was walking much more comfortably and naturally. It really did seem as though my body was just being reminded of what it had learnt in the past – the change was too great for just one lesson to have accomplished. And all with Penny’s characteristic gentle, supportive and non-invasive lessons. Go for it!”
Kiment Poposki
“Performing for me is about connecting, with myself as well as the world around. In every lesson with Penny I are reminded that favorable posture is achieved effortlessly, as our bodies have the wisdom. However at times we need the guidance of a skilled teacher to be reminded how simple it can be. At first I easily suffered the loss of the optimal posture achieved during the lessons. Now I return to it with a thought. Every performer will benefit with Penny in their lives.”
Jeff “I have found the lessons and the ongoing practice at home extremely beneficial. I have experienced a marked reduction in tension headaches and a stronger sense of being ‘grounded’. The Alexander Technique has been of real benefit in my performance work. I have become more self-aware when performing and have been able to gain more control over my body movements by being more focussed. Rather than ‘holding on’ and pushing my body to perform in certain ways, I have developed a greater sense of fluidity arising from a sense of balance and from the awareness of allowing movement to originate from, and be supported by, my spine.
Penny has been an excellent teacher. She is sensitive to fine detail in my body and has a manner of working that enables me stop ‘doing’ and become more fluid. I have found her use of images and metaphors particularly useful.”
The following is some feedback from the actors who undertook an 8 week course
in the Alexander Technique at 16th Street Actors Studio.
David Whilst performing an emotive scene I noticed my neck tighten and tension travel up in to my head. I was able to release that tension and perform the rest of the play with comfort.
Sonny
I am allowing myself to be present. I am understanding the importance of the placement of the head on the spine. I am sleeping better.
Meredith I can identify when I need to change and trust that the thought is enough.
Julia I hardly ever get pain in my neck anymore, I used to carry pain killers all the time and now I don’t need them. I had an audition and felt comfortable, was more in my body and could connect to the judging panel. I got the part.
Liran
I have more energy, everything is becoming easier.
James
A small shift in your body can have huge benefits.
Elise
I have a lot less tension.
Lana I am not as stressed, I am giving myself permission to take time out. I am more grounded. A useful comment from the class when I am feeling myself get stressed and rushed is to remember “I have time”.
Cloe
I am more aware and feel I can connect with the audience.
Irene
I am experiencing a child like freedom and feel I am have moved from “performing” to “being”
Gallery
FAQ
How is the Alexander Technique taught?
One on one. The Alexander Teacher gives precise verbal instructions reinforced by the use of their hands. You’ll be learning to free yourself from unnecessary effort. Group workshops are also beneficial in learning the basics of the technique.
How does it work?
The relationship between the head and the spine will determine the co-ordination of the whole body. The end product of an Alexander lesson is to give you a new experience which helps your recognise patterns of tension in your body. As you learn to let go of this tension you often experience a lightness of movement, because the way you use your body determines how well it works, how clearly you think, and how good you feel.
Can anyone do it?
Absolutely. A willingness to change is the only requirement. There are no age, shape, or gender barriers to the Alexander Technique. It truly is for everybody.
Is Alexander Against exercise?
No, we are not against exercise. It is likely that after a series of Alexander lessons you will find exercise more pleasurable and beneficial. We’re more concerned that you don’t misuse or overstrain yourself. A number of top athletes include regular Alexander lessons in their strategies. If you are a person searching for peak experiences then the Alexander Technique is for you.
Do I have to stop going to my physiotherapist or chiropractor?
Alexander Teachers are not competing with other practitioners. In fact, there is healthy cross-referral. With a series of Alexander lessons, you will become better able to monitor your own condition— you become a better self manager. As you begin to change your habits you may avoid those injury pitfalls.
How many lessons will I need?
A few lessons will make definite changes, but we’re dealing with the habits of a lifetime. In order to maintain change a series of 10 to 40 lessons is recommended.
How do find a teacher near me?
Over 180 qualified teachers work in Australia. Most teachers work from home. A full list of teachers can be obtained by visiting www.austat.org.au
or the directory of Alexander Technique Teachers in Melbourne and Victoria here:
Alexander Technique Teachers in Melbourne
Do I have to take my clothes off?
No. Loose comfortable clothing should be worn. You will spend half the lesson lying on your back with your knees flexed. You will find it more comfortable to wear slacks.
Contact
Penny McDonald
Teacher of the Alexander Technique
Member of AUSTAT
Healing Dance Practitioner in training
