Ārdrā kriyā on the chair

01

Support

Seated Sama Sthiti

Balanced sitting

Concrete purposeFollow a trajectory to a clearly identified threshold that allows breathing, stop there, then return without crossing the limit.

1. Settle in

Sit in the centre of the chair, feet fully grounded, knees comfortably bent, pelvis stable and hands on the thighs.

2. Enter and hold

Support — Seated Sama Sthiti — Balanced sitting. Organise the trunk above the pelvis without rigidity. Keep the backrest available without leaning on it unless the phase calls for it.

Desired sensation

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat.

Success criterion

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat. Success is never a larger opening. It lies in the accuracy of the path, the appropriateness of the limit and the ability to stop effort at the defined point.

Adaptations, exit and precautions

Simple variationReduce the range, keep more contact with the seat or backrest, or stay at the first stable stage. The variation must preserve the same grammar without turning the chair into a lever.

Mistakes to avoidMoving the limit during action or turning it into a performance. Do not add a second intensification once the phase criterion is met.

Physical cautionsReduce or stop in case of pain, dizziness, numbness, increasing joint discomfort or lasting loss of comfortable breathing. No maximum range is sought. Check that the chair is stable, has no wheels and never becomes a pulling lever. Keep the neck free and avoid compensating for opening with lower-back compression.

02

Target

Seated chest opening

1. Settle in

From Support, prepare the transition towards Seated chest opening. Sit with grounded feet, stable pelvis and upright spine. Keep the hands simply on the thighs or as shown in the illustration.

2. Enter and hold

Target — Seated chest opening. Moderately lift the sternum and let the upper back open without pushing the ribs forward or throwing the head back. Choose one range that allows comfortable breathing. Engage a single trajectory towards a limit decided before effort. Dosage : 1 to 3 entries into the trajectory, all within the same limit. Stop as soon as the trajectory is clear without needing to go further.

Desired sensation

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat.

Success criterion

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat. Success is never a larger opening. It lies in the accuracy of the path, the appropriateness of the limit and the ability to stop effort at the defined point.

Adaptations, exit and precautions

Simple variationReduce the range, keep more contact with the seat or backrest, or stay at the first stable stage. The variation must preserve the same grammar without turning the chair into a lever.

Mistakes to avoidMoving the limit during action or turning it into a performance. Do not add a second intensification once the phase criterion is met.

Physical cautionsReduce or stop in case of pain, dizziness, numbness, increasing joint discomfort or lasting loss of comfortable breathing. No maximum range is sought. Check that the chair is stable, has no wheels and never becomes a pulling lever. Keep the neck free and avoid compensating for opening with lower-back compression.

03

Integration

Back-supported sitting

Leaving the posture

Integration — Back-supported sitting. Sit with feet firmly grounded, then let the back meet the backrest over as broad a surface as is comfortable. Reduce the effort of holding the trunk and let the support truly carry part of the weight. The hands remain free, without gripping the chair. Leave the Target along the same path or through a clearly controlled regression, then let effort return to zero.

Desired sensation

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat.

Success criterion

The movement is complete when the marker is reached without final acceleration or overshoot ; breathing remains continuous ; the return is as clear as the outward movement ; and intensity then deliberately ceases without residual tension or a need to repeat. Success is never a larger opening. It lies in the accuracy of the path, the appropriateness of the limit and the ability to stop effort at the defined point.

Adaptations, exit and precautions

Simple variationReduce the range, keep more contact with the seat or backrest, or stay at the first stable stage. The variation must preserve the same grammar without turning the chair into a lever.

Leaving the postureIntegration — Back-supported sitting. Sit with feet firmly grounded, then let the back meet the backrest over as broad a surface as is comfortable. Reduce the effort of holding the trunk and let the support truly carry part of the weight. The hands remain free, without gripping the chair. Leave the Target along the same path or through a clearly controlled regression, then let effort return to zero.

Mistakes to avoidMoving the limit during action or turning it into a performance. Do not add a second intensification once the phase criterion is met.

Physical cautionsReduce or stop in case of pain, dizziness, numbness, increasing joint discomfort or lasting loss of comfortable breathing. No maximum range is sought. Check that the chair is stable, has no wheels and never becomes a pulling lever. Keep the neck free and avoid compensating for opening with lower-back compression.