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AstroYoga · Kriyā on a chair · 13

Hasta

Shape the gesture by connecting hands, arms, heart, and center in a stable form.

Support→Target→Integration

The three postures of the Hasta kriyā on a chair

Support

Garuḍāsana arms on a chair

Seated eagle arms

Concrete purposeRelease shoulders, wrists, and arms, then connect the gesture to the breath.

1. Settle in

Sit at the front edge of the chair. Ground the feet.

Extend the arms forward. Cross one arm over the other. Bring the forearms closer together.

2. Enter and hold

Lift the elbows slightly. Broaden the back of the shoulder blades. Keep the back of the neck long.

Breathe into the upper back. Let the shoulders and wrists become more available. Keep the throat free.

Desired sensation

Sense the upper back opening and the arms becoming more manageable without cervical tension.

Success criterion

The trapezius muscles do not rise, the back of the neck remains long, and the wrists release.

Adaptations, exit and precautions

Simple variationOnly cross the arms without bringing the forearms fully together.

Exiting the postureRelease the arms. Return to neutral. Change the crossing.

Mistakes to avoidLifting the shoulders. Hardening the wrists. Letting the head move forward.

ContraindicationsAcute shoulder pain, elbow inflammation, cervical discomfort if the head moves forward.

Target

Adapted Phalakāsana

Inclined plank

Concrete purposeShape the gesture by connecting hands, arms, heart, and center in a stable form.

1. Settle in

Stand facing the back of a stable chair or a solid table. Place the hands flat on the support. Step the feet back until the body inclines.

Place the hands shoulder-width apart. Lengthen the back of the neck. Stabilize the abdomen.

2. Enter and hold

Step the feet back far enough to form an oblique line. Push into the support with the hands. Let sternum and pelvis remain in one organization.

Keep the arms active. Do not lock the elbows. Let the heart remain connected to the center. Hold for a short time, but with precision.

Desired sensation

Sense a clear organization between hands, arms, heart, and center without overload.

Success criterion

The hands remain stable on the support, the abdomen does not drop, and the breath remains available.

Adaptations, exit and precautions

Simple variationStay closer to the chair to reduce the inclination.

Exiting the postureStep the feet slightly forward. Release the arms. Return to standing or sitting.

Mistakes to avoidLetting the abdomen drop. Lifting the shoulders toward the ears. Blocking the breath.

ContraindicationsSensitive wrists, shoulder pain, low back pain if the center releases, significant fatigue.

Integration

Simple seated posture

Concrete purposeRelease the command and make the gesture simpler.

1. Settle in

Sit in the center of the chair. Place the feet parallel.

Place the hands on the thighs. Gently lengthen the spine.

2. Enter and hold

Loosen the fingers. Release the shoulders. Soothe the face.

No longer correct the gesture. Let presence become sober. Remain simple.

Desired sensation

Sense less tension in the hands and arms, with a simpler presence.

Success criterion

The fingers loosen, the back remains supported, and attention no longer continues to command.

Adaptations, exit and precautions

Simple variationLean slightly against the backrest.

Exiting the postureRelease the hands completely. Return to a neutral seated position.

Mistakes to avoidClenching the fingers. Stiffening the back. Continuing to hold through will.

ContraindicationsLumbar discomfort in unsupported sitting, fatigue preventing simple uprightness.