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AstroYoga · Kriyā on a chair

Maghā

Install an upright, central, and stable presence in the upper body.

Support→Target→Integration
The three postures of the Maghā kriyā on a chair
01

Support

Seated dorsal opening

Concrete purposeAwaken the back and raise the heart without demonstration.

1. Settle in

Sit at the front edge of the chair. Place the feet parallel and firmly on the floor.

Place the hands on the thighs, hips, or backrest according to the shape of the chair. Lengthen the back of the neck. Stabilize the pelvis on the seat.

2. Enter and hold

On the inhalation, lift the sternum. Open the collarbones. Let the heart move forward while the dorsal back supports the movement.

Keep the throat free. Let the back support. Remain in a noble and centered presence, not in a demonstrative extension.

Desired sensation

Sense the heart raised by the back, with more center and less demonstration.

Success criterion

The sternum rises, the shoulders do not contract, and the head remains in the axis.

Adaptations, exit and precautions

Simple variationKeep the hands on the thighs and reduce the amplitude of the opening.

Exiting the postureReturn slowly to neutral. Release the shoulders. Allow one calm breath.

Mistakes to avoidThrowing the head backward. Hardening the shoulders. Creating excessive opening.

ContraindicationsNeck pain, back pain in opening, dizziness if the head falls backward.

02

Target

Seated heart opening

Concrete purposeInstall an upright, central, and stable presence in the upper body.

1. Settle in

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

Stabilize the pelvis. Lengthen the back of the neck. Place the hands on the thighs, hips, or backrest according to the chosen opening.

2. Enter and hold

On the inhalation, lift the sternum. Open the collarbones. Let the heart move forward without pushing the head backward.

Keep the throat free. Let the dorsal back support the heart. Remain upright, centered, and stable, without theatricality.

Desired sensation

Sense a clearer verticality between back and heart, with dignified but untensed opening.

Success criterion

The back supports the heart, the throat remains free, and the presence does not become theatrical.

Adaptations, exit and precautions

Simple variationKeep the hands on the thighs and work only with a small lifting of the sternum.

Exiting the postureReturn slowly to a simple seated position. Release the shoulders. Allow one calm breath.

Mistakes to avoidTurning the posture into performance. Hardening the throat or face. Letting the lower back carry the opening.

ContraindicationsNeck pain, back pain in opening, lumbar discomfort if the opening is taken too low.

03

Integration

Sama Sthiti seated

Equal seated posture

Concrete purposeSoften the holding and seal the enthronement in a simple form.

1. Settle in

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

Place the hands on the thighs. Gently lengthen the spine. Let the shoulders descend.

2. Enter and hold

Stabilize the sternum. Let the back support the seated posture. Keep the neck free.

Do not grow artificially taller. Remain at the center. Let the holding become sober and breathable.

Desired sensation

Sense a more central seated posture, with the back supporting the heart without stiffness.

Success criterion

The back remains supported without stiffness, the shoulders remain low, and the presence does not become theatrical.

Adaptations, exit and precautions

Simple variationLean slightly against the backrest while keeping the same axial quality.

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

Mistakes to avoidStiffening in the name of dignity. Pulling the shoulders backward. Forcing verticality.

ContraindicationsLumbar discomfort in unsupported sitting, fatigue preventing simple uprightness.