Maghā kriyā on the chair

01

Support

Back-supported sitting

Concrete purposeDeliberately cease active action and let support take over without retaining unnecessary guarding tone.

1. Settle in

Sit with feet firmly grounded, then let the back meet the backrest over as broad a surface as is comfortable.

2. Enter and hold

Support — Back-supported sitting. 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.

Desired sensation

The movement is complete when the active effort identified initially can truly decrease because external support receives the load ; contact occurs without falling or impact ; breath, throat and neck remain free ; and exit requires only enough effort to leave support, without rebound or compensatory straightening.

Success criterion

The movement is complete when the active effort identified initially can truly decrease because external support receives the load ; contact occurs without falling or impact ; breath, throat and neck remain free ; and exit requires only enough effort to leave support, without rebound or compensatory straightening. The criterion is neither height, chest opening nor time spent in the supported posture.

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 avoidContinuing to work when support should take over. 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.

02

Target

Simple active straightening

1. Settle in

From Support, prepare the transition towards Simple active straightening. From back-supported sitting, feet stable and hands on thighs, first let the backrest carry the trunk.

2. Enter and hold

Target — Simple active straightening. Regain just enough tone to lift the back off the backrest and return to simple upright sitting. Do not overcorrect posture or hold the breath. End active effort, then let external support gradually receive the load. Dosage : One rise into supported opening may suffice. The end is reached when support carries without residual action.

Desired sensation

The movement is complete when the active effort identified initially can truly decrease because external support receives the load ; contact occurs without falling or impact ; breath, throat and neck remain free ; and exit requires only enough effort to leave support, without rebound or compensatory straightening.

Success criterion

The movement is complete when the active effort identified initially can truly decrease because external support receives the load ; contact occurs without falling or impact ; breath, throat and neck remain free ; and exit requires only enough effort to leave support, without rebound or compensatory straightening. The criterion is neither height, chest opening nor time spent in the supported posture.

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 avoidContinuing to work when support should take over. 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.

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. Remain briefly and genuinely supported without correcting the form to preserve an impression of verticality or dignity.

Desired sensation

The movement is complete when the active effort identified initially can truly decrease because external support receives the load ; contact occurs without falling or impact ; breath, throat and neck remain free ; and exit requires only enough effort to leave support, without rebound or compensatory straightening.

Success criterion

The movement is complete when the active effort identified initially can truly decrease because external support receives the load ; contact occurs without falling or impact ; breath, throat and neck remain free ; and exit requires only enough effort to leave support, without rebound or compensatory straightening. The criterion is neither height, chest opening nor time spent in the supported posture.

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. Remain briefly and genuinely supported without correcting the form to preserve an impression of verticality or dignity.

Mistakes to avoidContinuing to work when support should take over. 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.