Alternative Positions
Beyond the basic tremor position (lying on your back with knees bent), TRE can be practised in many different positions. Each variation accesses different release patterns and may be more suitable for different bodies, contexts, or stages of practice.
Master the basic tremor position before exploring variations. These alternatives are for practitioners with established self-regulation skills.
Side-Lying
Lie on your side (either works) with a pillow between your knees for comfort. Rest your head on a pillow or your arm, with your top arm resting on your body or in front of you.
This position feels safer and more contained than lying on your back. It protects the belly, making it suitable for pregnancy (after first trimester), and accesses different hip and spine patterns. Tremors may feel more subtle in this position, with asymmetric release in each hip. Some people find deeper emotional release here.
Best for vulnerability, winding down, or if you have back sensitivity.
Prone (Face-Down)
Lie face-down with a pillow under your pelvis to create space for tremoring. Turn your head to one side (switch sides during practice). Arms can be by your sides or under your forehead.
This position accesses the back body (spine, sacrum, posterior pelvis), is helpful for lower back tension, and can feel grounding. Tremors manifest differently here: they tend to be more subtle and more in the spine. You may access emotions held in the back.
Not suitable if you have neck issues, feel anxious lying face-down, or are pregnant.
Standing
Stand with feet hip-width apart, knees softened (slightly bent), weight distributed evenly. Arms hang by your sides or hands rest on hips.
Standing integrates tremoring with your upright posture, builds balance and body awareness, and can be done anywhere. Tremors begin in the legs and may travel upward. This position requires more attention than lying down. Intensity is adjustable via knee bend: deeper bends create more intensity.
Variations include using wall support for stability, leaning forward on a desk, or standing on one leg for asymmetric work.
Seated
Sit on a chair with feet flat on the floor, or on a cushion on the floor. Keep your spine neutral (not rigidly upright, not collapsed). Hands rest on thighs.
Seated TRE is accessible when lying down isn't possible, making it good for office settings or travel. It feels less vulnerable and can be discreet. Tremors typically remain in the legs and are less intense than when lying down. This is good for maintenance practice.
Variations include feet wider apart (changes hip activation), knees together (targets inner thighs), on tiptoes (calf focus), or one foot forward (asymmetric).
Wall-Supported
Stand with your back flat against a wall. Walk feet forward 30–50cm, then slide into a slight squat (not as deep as the wall sit exercise). Keep knees over ankles.
The wall provides feedback and support, which feels secure. This position builds leg strength and offers controllable intensity (simply slide up or down to adjust). Tremors begin quickly from muscle fatigue and can be adjusted moment to moment.
Best for building strength, transitioning to standing practice, or if you need extra security.
Supported Variations
For those needing extra support or variety:
Legs Up the Wall
Lie on your back with legs extended up a wall, hips close to the wall. Allows tremoring in an inverted position. Helpful for swelling, grounding, and accessing different patterns.
Bolster Under Knees
Basic supine position with bolster or pillows under knees. Takes pressure off lower back. Good for back sensitivity.
Chair Support
Lie on your back with lower legs resting on a chair seat, creating a 90-degree angle at hips and knees. Very supported and safe, may reduce intensity.
Quick Reference
| Position | Best For | Intensity | What You Need |
|---|---|---|---|
| Supine (basic) | Standard practice, full release | Moderate–High | Floor space |
| Side-lying | Safety, pregnancy, vulnerability | Low–Moderate | Floor space |
| Prone | Back body, variety | Low–Moderate | Floor space |
| Standing | Integration, anywhere practice | Moderate | Nothing |
| Seated | Office, travel, discretion | Low | Chair |
| Wall-supported | Strength, stability | Moderate–High | Wall |
Transitioning Between Positions
As you become more experienced, you can flow between positions in a single session. For example:
- Begin with standing wall sit exercise
- Move to floor for basic tremor position (10 minutes)
- Transition to side-lying (5 minutes)
- Return to supine for integration
Transitioning accesses different holding patterns, prevents habituation, and allows your body to guide which position it needs.
Different days call for different positions. If you feel drawn to a particular variation, trust that impulse: your body often knows what position will best serve the release it needs.