Exercise 7: The Tremor Position
Purpose: Allow the tremor mechanism to activate and release tension stored in the body.
Lying on back, knees bent, soles of feet together, knees falling open
How to Stop the Tremors
Before beginning, you must know how to stop the tremors completely. This knowledge creates safety and allows you to practice with confidence.
The "Brake Pedal" - Your Primary Control:
| Action | How to Do It | Effect |
|---|---|---|
| Slow tremors | Bring your knees closer together | Reduces intensity gradually |
| Stop tremors | Bring knees all the way together, feet flat on floor | Tremors stop within moments |
| Full stop | Extend both legs flat on the floor | Complete cessation |
| Reset completely | Sit up or roll to your side | Changes body position entirely |
Practice stopping several times during your session, even when you do not need to. This builds the skill and the confidence that you are always in control.
For more self-regulation techniques, see Stopping the Tremors.
Instructions
- Lie down on your back on the floor (use a mat or blanket for comfort).
- Bend your knees and place the soles of your feet together, with your knees falling open to the sides - like a butterfly or "reclined cobbler's pose."
- Position your feet about 30-40cm (12-15 inches) from your pelvis.
- Allow your arms to rest comfortably at your sides or on your belly.
- Close your eyes or maintain a soft gaze.
- Allow your legs to relax. Do not hold them up or push them down.
- After the exercises, your legs may naturally begin to tremor. Simply allow this to happen.
- If tremors do not begin immediately, be patient. They may take a few minutes.
- Stay in this position for 10-20 minutes, or until the tremors naturally subside.
During tremoring, you are in control. If tremors become too intense, uncomfortable, or overwhelming, use the self-regulation techniques described in the Self-Regulation During Practice section. You can slow the tremors, change your position, or stop at any time. Never push through discomfort.
What You Might Experience
- Vibrations or shaking in the thighs, pelvis, or abdomen
- Larger movements like rocking, undulating, or whole-leg shaking
- Tremors spreading to other parts of the body
- Spontaneous movements, stretches, or twitches
- Emotional feelings arising
- Sense of warmth, relaxation, or energy moving
- Yawning, sighing, or deep breaths
- Stomach gurgling
All of these are normal. Your body is doing what it needs to do.
Beyond the brake pedal, you can adjust intensity by:
- Feet position: Moving feet further from your pelvis increases intensity; closer decreases it
- Knee width: Wider knees = more intensity; narrower = less
- Experiment: Find what works for you. Learning to modulate is a key skill.
Modifications
You don't have to stay in one position the entire time. You can move between butterfly, tabletop, one leg extended, or even onto your side. Follow what your body wants to do.
- Butterfly Adjustments
- Alternative Positions
- Extra Support
Supported knees: Place pillows, cushions, or folded blankets under each knee/outer thigh for support. This reduces the stretch intensity and makes the position more sustainable.
Block between knees: Place a yoga block or firm cushion between your knees. This keeps them from falling too wide apart and can make the position more comfortable.
Feet position: Move your feet further away to reduce intensity, or closer to increase it. Experiment to find what works.
One leg only: Keep one leg extended flat on the floor while putting the other in the butterfly position. Less intense and helpful when starting out.
Tabletop position: Instead of butterfly, keep both knees bent with feet flat on the floor, hip-width apart. Rock your knees gently side to side. This can initiate tremors without the butterfly stretch.
Side-lying: Lie on your side with knees bent. Great option if lying on your back is uncomfortable (pregnancy, breathing issues, back pain). Tremors can still occur.
Reclined: Prop your upper body up on pillows or a bolster at a 30-45 degree angle instead of lying completely flat. Some find this more comfortable.
On the bed: If lying on the floor is difficult, perform the tremor position on your bed. The softer surface changes the experience but still allows tremoring.
Chair-seated: Sit in a chair with feet wide apart, knees falling open (like the butterfly), leaning back. While less common, some tremoring can occur in seated positions.
Lower back support: Place a small cushion or rolled towel under your lumbar spine if lying flat hurts your back.
Head support: Use a thin pillow under your head for comfort.
Arm positions: Rest arms at your sides, on your belly, or overhead - whatever feels natural.
Hip replacement or restrictions: Consult with your medical provider about appropriate hip positions. You may need to use the tabletop variation (feet flat on floor) instead of the butterfly, as butterfly involves external hip rotation that may be contraindicated.
Pregnancy: The butterfly position may become uncomfortable, especially in later pregnancy. Try the one-leg-at-a-time variation, side-lying, or propped-up positions. Always follow your body's signals.
Back pain: If lying flat on the floor hurts your back, use lower back support or try the tabletop variation which can be easier on the back.
Pelvic floor issues: If the butterfly position creates pelvic discomfort or pressure, use the tabletop variation or bring your feet closer together. Don't force a position that causes pelvic pain.