Shundo David Haye – Zen Priest

‘The center of gravity of the head is located in front of the pivot point of the skull at the top of the cervical spine. Therefore, without correction, the head tends to lean forward (this is why people tend to nod off, with their head tilting forward). To balance the forward movement caused by the weight of the head, we must pull the back of the head downward. The deep muscles at the back of the skull, called the suboccipital muscles, are responsible for this. In the Alexander Technique, it is very important to maintain this delicate balance in movement. When the head is balanced through the fine movements of the suboccipital muscles, the muscles in the neck and back lengthen, the torso relaxes, and the ribs become free, activating the mechanism of breathing. 

In “Bendoho” (The Model for Engaging the Way) in Dogen Zenji’s Pure Standards for the Zen Community, Dogen Zenji emphasizes the importance of the posture in zazen, stating things like “the top of the head should be steady” and “your neck should not bend forward from your back,” which are based on these principles. To sit properly, we must meet these conditions, but often, we tend to unconsciously contract the surface muscles in the upper part of the suboccipital muscles, pulling the head unnecessarily backward and down. Therefore, it is necessary to prevent these bad habits from developing.

Alexander Technique teachers often place their hands on the back of the head to prevent the unconscious movements of pulling the head backward and downward, offering feedback on the state of the head. They help guide us to find new ways of moving—standing, sitting, walking —while keeping the neck free and the head moving forward and upwards.’ (from the Soto Zen Journal)