Hasta kriyā on the chair

01

Support

Seated Sama Sthiti

Balanced sitting

Concrete purposeMobilise a precise action, direct it clearly, then release it completely instead of retaining a residual grip.

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 object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary.

Success criterion

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary. Success depends neither on repetition count, speed nor manual finesse. One clean grasp–place action is enough.

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 hand precision into whole-body tension or perfectionist repetition. 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. Prioritise balance and stable supports ; reduce range before losing control of return.

02

Target

Seated Vṛkṣāsana

foot placement

1. Settle in

From Support, prepare the transition towards Seated Vṛkṣāsana — foot placement. Stand and gradually transfer weight onto one leg without locking the supporting knee.

2. Enter and hold

Target — Seated Vṛkṣāsana — foot placement. Place the other foot at a comfortable height against the supporting leg, avoiding the inner knee. Fix the gaze on a stable point and keep the pelvis free for breathing. In a conventional posture where the trunk stays stable enough to let the hands act, perform one clear sequence : grasp with minimum pressure → orient only if needed → place at the marker → open fully. Dosage : One grasp–orient–place action with the object. No readjustment after placing.

Desired sensation

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary.

Success criterion

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary. Success depends neither on repetition count, speed nor manual finesse. One clean grasp–place action is enough.

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 hand precision into whole-body tension or perfectionist repetition. 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. Prioritise balance and stable supports ; reduce range before losing control of return.

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. After placing, relinquish every form of grip.

Desired sensation

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary.

Success criterion

The movement is complete when the object is taken, oriented if needed, then placed exactly at the marker with minimum finger pressure ; after placing, the hand can immediately release every form of grip ; and breathing remains ordinary. Success depends neither on repetition count, speed nor manual finesse. One clean grasp–place action is enough.

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. After placing, relinquish every form of grip.

Mistakes to avoidTurning hand precision into whole-body tension or perfectionist repetition. 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. Prioritise balance and stable supports ; reduce range before losing control of return.