Skip to main content

Alternative tremoring positions

The basic tremoring position is where most people begin and where many continue indefinitely. Nonetheless, TRE™ can be practised in other positions too. Each variation accesses different patterns of holding and may feel more appropriate for different bodies, circumstances, or stages of practice.

Wall-supported​

This position flows naturally from exercise 6. After completing the wall sit, instead of moving to the floor, you can tremor while still supported by the wall.

Instructions​

  1. Stand with your back flat against a wall
  2. Walk your feet forward 30–50 cm (12–20 inches) from the wall
  3. Slide down into a slight squat (not as deep as the wall sit)
  4. Keep your knees over your ankles
  5. Let your arms hang by your sides or rest hands on thighs
  6. Allow tremors to arise in the legs

To adjust intensity, slide up the wall (less intense) or down (more intense). To stop, simply stand up straight.

Why try it​

  • The wall provides feedback and support
  • Feels secure and contained
  • Controllable intensity: slide up to reduce, down to increase
  • Tremors begin quickly from muscle fatigue

What to expect​

  • Tremors typically stay in the legs initially
  • You can adjust intensity moment to moment by changing squat depth
  • Some people find it easier to feel safe upright than lying down
Good for

Building strength, when you need extra security, or when floor space isn’t available.

Side-lying​

This position offers a natural transition from exercise 7. After tremoring on your back, simply roll to one side to continue.

Instructions​

  1. Lie on either side, whichever feels more comfortable
  2. Place a pillow between your knees for comfort and to keep hips aligned
  3. Rest your head on a pillow or your lower arm
  4. Let your top arm rest on your body, in front of you, or holding a pillow
  5. Allow your body to settle and tremors to continue or arise
  6. Try both sides during the session; they often feel different

To stop, straighten your legs or roll onto your back.

Why try it​

  • Feels safer and more contained than lying on your back
  • Protects the belly, which can feel vulnerable
  • Suitable for pregnancy (after first trimester)
  • Accesses different hip and spine patterns
  • Allows tremors to spread into the abdomen more easily; in supine positions, strong abdominal tremors can cause the neck to move uncomfortably

What to expect​

  • Tremors may feel more subtle
  • You might notice asymmetric release in each hip
  • The contained quality can help if you tend to feel overwhelmed
Good for

Winding down, when you’re feeling vulnerable, abdominal release, or if you have back or neck sensitivity.

Seated​

Instructions​

  1. Sit on a sturdy chair with your feet flat on the floor, hip-width apart
  2. Keep your spine neutral, neither rigidly upright nor collapsed
  3. Rest your hands on your thighs
  4. Allow tremors to arise in the legs

To adjust intensity, try different foot positions:

  • Feet wider apart (changes hip activation)
  • Knees together (targets inner thighs)
  • On tiptoes (calf focus)
  • One foot forward (asymmetric)

To stop, press your feet firmly into the floor and stand up.

Why try it​

  • Accessible when lying down isn’t possible
  • Good for office settings, travel, or limited space
  • Feels less vulnerable than lying on your back

What to expect​

  • Tremors typically stay in the legs
  • Generally less intense than supine positions
  • Good for maintenance practice or shorter sessions

Other supported positions​

Reclined​

Arrange pillows, a bolster, or use a reclining chair so your torso is angled (roughly 30–45 degrees) rather than flat. Position your legs as in the basic tremoring position: knees bent, feet on the floor.

Good for

Pregnancy, when lying flat is uncomfortable, or if you feel vulnerable fully supine.

Legs up the wall​

Sit sideways next to a wall, then swing your legs up as you lie back, so your legs extend up the wall with hips close to it. You can bend your knees slightly if your hamstrings are tight. Arms rest by your sides.

Good for

Grounding, swelling in the legs, or when you want a different quality of tremoring.

Chair-supported​

Lie on your back and rest your lower legs on a chair seat, creating a roughly 90-degree angle at hips and knees. Arms rest by your sides.

Good for

Lower back issues, when standard positions feel too activating, or gentle maintenance sessions.

Bolster under knees​

Lie in the basic supine position and place a bolster or rolled blanket under your knees. This softens the angle at the hips and takes pressure off the lower back.

Good for

Back sensitivity or when you want a gentler session.

Transitioning between positions​

As you become more experienced, you can flow between positions in a single session. For example:

  1. Begin wall-supported after exercise 6
  2. Move to the floor for basic supine tremoring (exercise 7)
  3. Roll to side-lying when you want to settle
  4. Return to supine for integration

Transitioning accesses different holding patterns, prevents habituation, and allows your body to guide which position it needs. Some days you might stay in one position throughout; other days, moving feels right.

Let your body choose

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.