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AstroYoga · Kriyā on a chair

Ārdrā

Create a passage in the upper chest and throat without brutality.

Support→Target→Integration

The three postures of the Ārdrā kriyā on a chair

Support

Supported seated forward bend

Concrete purposeGive a stable frame and calm the tension before the opening.

1. Settle in

Sit in the middle of the chair. Ground the feet. Slightly separate the feet.

Incline the trunk forward from the hips. Place the forearms, hands, or forehead on a support.

2. Enter and hold

Let the pelvis become heavy. Release the shoulders. Soothe the back of the throat.

Breathe especially between the shoulder blades. Lengthen the exhalation. Calm the nervous system.

Desired sensation

Sense a more stable ground, with a more breathable back and less surface tension.

Success criterion

The pelvis remains heavy, the throat calms down, and the breath enters more fully between the shoulder blades.

Adaptations, exit and precautions

Simple variationPlace the forearms on the thighs.

Exiting the postureStraighten the trunk slowly. Return to the center. Allow one calm breath.

Mistakes to avoidCreating too strong a forward bend. Collapsing into the thorax. Trying to open already.

ContraindicationsSignificant reflux, respiratory discomfort in flexion, hip pain preventing the forward inclination.

Target

Seated thoracic opening

Concrete purposeCreate a passage in the upper chest and throat without brutality.

1. Settle in

Sit toward the front of the chair. Place the feet firmly on the floor.

Raise the arms shoulder-width apart or place the hands on the backrest according to your possibilities. Lengthen the back of the neck.

2. Enter and hold

On a deep inhalation, lift the sternum. Open the collarbones. Let the throat lengthen without throwing the head backward. Let the shoulders glide backward and downward.

Keep the feet heavy. Breathe deeply but without pushing. Remain in a clear but sober opening.

Desired sensation

Sense the upper chest and throat less tight, with a clear but non-brutal opening.

Success criterion

The sternum rises without forcing, the head does not fall backward, and the breath remains governed.

Adaptations, exit and precautions

Simple variationKeep the hands on the thighs and open only the sternum.

Exiting the postureReturn to vertical slowly. Release the arms. Allow one breath before repeating.

Mistakes to avoidThrowing the head backward. Tightening the shoulders. Turning the opening into a demonstration.

ContraindicationsNeck pain, shoulder pain when raising the arms, dizziness in opening.

Integration

Sama Sthiti seated

Equal seated posture

Concrete purposeBring together supports, axis, and breath after the passage through.

1. Settle in

Return to the center of the chair. Place the feet parallel.

Place one hand on the sternum and the other on the lower ribs, or place both hands on the thighs. Lengthen the spine without stiffness.

2. Enter and hold

Let the gaze settle forward. Feel that the upper thorax remains freer without returning to intensity.

Let the breath become deep, even, and silent. Connect the freedom gained to the supports.

Desired sensation

Sense the freedom gained spreading through the trunk and agitation decreasing.

Success criterion

The breath becomes deeper and more even, the upper thorax remains open, and the supports are felt more clearly.

Adaptations, exit and precautions

Simple variationLean slightly against the backrest while keeping the same quality of breath.

Exiting the postureRelease the hands. Return to a simple seated position.

Mistakes to avoidReturning to an active opening. Becoming rigid in verticality. Seeking more intensity.

ContraindicationsLumbar discomfort in unsupported sitting, agitation increased by overly strict verticality.