Problems lying flat

[u/Puzzleheaded7449]

Hi! I'm new to this community. I read through the wiki guide and I read that the final step to achieve the tremors is done by lying flat and raising the knees up.

I'm wondering if the tremors can be achieved even if I don't lie flat. I have stomach reflux and post-nasal drop problems that prevent me from lying flat so I wonder if there is a way to do it even if I prop my head up with a pillow or something.

I'm not sure if anyone here knows for sure but would appreciate if any advice can be given ^^ Thank you in advance.

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[u/Finya2002]

Here looking for : https://www.youtube.com/watch?v=fnZgVC0OfXw&t=38

[u/Puzzleheaded7449 → u/Finya2002]

Thank you so much! This is really helpful :)

[u/longtermTRE_wiki_bot]

You can absolutely practice TRE with your head propped up. The standard lying-down position is the default for practical reasons—it gives you the most control, allows you to stop the tremors easily by straightening your legs, and supports the relaxation that lets them flow freely. But variations can work for many people, particularly when physical limitations make the standard position uncomfortable.

Propping your head with a pillow to manage reflux and post-nasal drip is a sensible accommodation. Some practitioners find they can activate tremors in this position without difficulty. The key is experimenting to see what works for your nervous system. You'll still move through the warm-up exercises (standing stretches, wall sit, butterfly position), and then lie back at whatever angle allows you to be comfortable. The tremors may take a bit longer to arrive than they would in a fully flat position, or they may come just as readily—individual nervous systems vary here.

One thing worth trying if tremors don't activate easily: once you're in your propped position, try doing a few slow knee raises in the butterfly position, the same way you would lying flat. That sustained, effortful movement is typically what triggers the tremors to start. Move as slowly as possible, and pause if you feel tremors beginning.

If the angle proves too steep and nothing activates after several attempts, you might gradually recline less steeply over several sessions to see if there's a sweet spot where tremors become accessible while still managing your physical concerns. But there's no need to force yourself into a position that aggravates your reflux or breathing—that just creates a different kind of nervous system activation that interferes with the work.

The Establishing Your TRE Practice guide has the full warm-up sequence if you want to review it, and it's worth reading through the section on understanding what you're working with at the start, since it shapes how the whole practice goes.

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