Cyfarwyddiadau Techneg Alexander yng Nghymraeg

(Alexander Technique Directions - in Welsh)

Tra byddwch yn sefyll neu eistedd 

Hoffwn adael i fy ngwddw ryddhau 

Er mwyn i fy mhen ryddhau ymlaen ac i fyny 

I alluogi fy nghefn i ymestyn a lledaenu 

Ac i fy mhen-gliniau allu rhyddhau ymlaen ac i ffwrdd (oddi wrth y llall) 

Tra byddwch yn lledorwedd ar eich cefn 

Hoffwn adael i fy ngwddw ryddhau 

Er mwyn i fy mhen ryddhau ymlaen ac i ffwrdd oddi wrth fy nghorff 

I alluogi fy nghefn ymestyn a lledaenu 

Ac i fy mhen-gliniau rhyddhau fyny (tuag at y nenfwd) 

--------------------------------------------------------------------------------- 

Translation in English

While you are standing or sitting 

I would like to allow my neck to release 

So that my head releases forward and up 

To allow my back to lengthen and widen 

And my knees to release forward and away (from each other) 

While you are semi supine (lying on your back) 

I would like to allow my neck to release 

So that my head can release forwards and away from my body 

To allow my back to lengthen and widen 

And my knees to release up (towards the ceiling)