What you are practising
Find an adaptable seated position that allows breathing.
Muscles involved
Spinal extensors and postural muscles working with the abdominal wall.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Contemporary preparation / general conditioning
Seated spine length
Find an adaptable seated position that allows breathing.
Sit on a firm chair with feet flat, or on a raised cushion if floor sitting is familiar.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Seated · Firm chair
Set up with support.
Sit on a firm chair with feet flat, or on a raised cushion if floor sitting is familiar.
- Notice the weight across both sitting bones.
- Grow gently upward through the crown without lifting the ribs forcefully.
- Soften excess effort while keeping an easy upright position.
BreathTake 4–6 natural breaths; let the ribs move.
- Repetitions & pace
- One short set, then relax against support. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look straight ahead at a comfortable eye level.
Choose the right version
- Make it easier
- Use the chair back for support.
- A possible next step
- Maintain the same ease during a small arm reach.
- Watch for
- Sitting rigidly or pulling the shoulders hard back.
Suitability: No single seated shape is ideal for every body; change position if uncomfortable. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.