Dhaniṣṭhā kriyā on the chair

01

Support

Seated Sama Sthiti

Balanced sitting

Concrete purposeDistribute effort across several supports and segments without letting a single centre take the whole load.

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

Practice is complete when a very small contribution has passed through at least three distinct supports without acceleration, tension, fully lifting a support or forced breathing changes ; and alternation can then stop while several supports keep cooperating without mandatory central support.

Success criterion

Practice is complete when a very small contribution has passed through at least three distinct supports without acceleration, tension, fully lifting a support or forced breathing changes ; and alternation can then stop while several supports keep cooperating without mandatory central support. Success depends neither on transfer count, symmetry nor equal distribution. The true endpoint is the absence of a need to continue handover.

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 avoidTurning handover into rocking, cadence or lifting a support. 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. Protect wrists and shoulders : reduce duration or angle if the load concentrates in a joint.

02

Target

Inclined Plank with the chair

1. Settle in

From Support, prepare the transition towards Inclined Plank with the chair. Place a stable chair on a non-slip floor and stand facing it. Rest hands on the support shown in the illustration, then step the feet back.

2. Enter and hold

Target — Inclined Plank with the chair. Organise an inclined line from crown to heels, shoulders stable and centre active without locking elbows. The chair remains a support, never something to pull towards oneself. Keep all supports in contact. Dosage : At most 2–3 very light handovers ; all supports remain in contact. Stop before any cadence develops.

Desired sensation

Practice is complete when a very small contribution has passed through at least three distinct supports without acceleration, tension, fully lifting a support or forced breathing changes ; and alternation can then stop while several supports keep cooperating without mandatory central support.

Success criterion

Practice is complete when a very small contribution has passed through at least three distinct supports without acceleration, tension, fully lifting a support or forced breathing changes ; and alternation can then stop while several supports keep cooperating without mandatory central support. Success depends neither on transfer count, symmetry nor equal distribution. The true endpoint is the absence of a need to continue handover.

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 avoidTurning handover into rocking, cadence or lifting a support. 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. Protect wrists and shoulders : reduce duration or angle if the load concentrates in a joint.

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. Stop all alternation before it becomes automatic.

Desired sensation

Practice is complete when a very small contribution has passed through at least three distinct supports without acceleration, tension, fully lifting a support or forced breathing changes ; and alternation can then stop while several supports keep cooperating without mandatory central support.

Success criterion

Practice is complete when a very small contribution has passed through at least three distinct supports without acceleration, tension, fully lifting a support or forced breathing changes ; and alternation can then stop while several supports keep cooperating without mandatory central support. Success depends neither on transfer count, symmetry nor equal distribution. The true endpoint is the absence of a need to continue handover.

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. Stop all alternation before it becomes automatic.

Mistakes to avoidTurning handover into rocking, cadence or lifting a support. 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. Protect wrists and shoulders : reduce duration or angle if the load concentrates in a joint.