Punarvasu kriyā on the chair

01

Support

Back-supported sitting

Concrete purposeCreate a small reversible deviation, stop moving away and receive the return without pulling or correcting it.

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 support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart.

Success criterion

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart. The criterion is therefore not to recover the exact starting point. It is to recognise that a foundation can be inhabited again.

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 avoidManufacturing the return or trying to recover the exact initial state. 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

Supported seated forward bend

1. Settle in

From Support, prepare the transition towards Supported seated forward bend. Sit with stable feet and prepare to hinge from the hips.

2. Enter and hold

Target — Supported seated forward bend. Incline the trunk forward within a range where the weight can be received by the available supports, without pulling the head towards the knees. Let the neck and shoulders relax. Create a very small deviation from support, then stop the action that moves away. Dosage : One brief deviation, possibly repeated only once. The received return must cost less than the deviation.

Desired sensation

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart.

Success criterion

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart. The criterion is therefore not to recover the exact starting point. It is to recognise that a foundation can be inhabited again.

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 avoidManufacturing the return or trying to recover the exact initial state. 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

Seated Sama Sthiti

Balanced sitting

Leaving the posture

Integration — Seated Sama Sthiti — Balanced sitting. Sit in the centre of the chair, feet fully grounded, knees comfortably bent, pelvis stable and hands on the thighs. Organise the trunk above the pelvis without rigidity. Keep the backrest available without leaning on it unless the phase calls for it. Once the return is received, stop testing it.

Desired sensation

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart.

Success criterion

The movement is complete when support or neutral becomes available again without accelerating towards it, reverse pushing or a final correction ; breathing remains continuous ; and the resulting state can be left as it is without a need to restart. The criterion is therefore not to recover the exact starting point. It is to recognise that a foundation can be inhabited again.

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 — Seated Sama Sthiti — Balanced sitting. Sit in the centre of the chair, feet fully grounded, knees comfortably bent, pelvis stable and hands on the thighs. Organise the trunk above the pelvis without rigidity. Keep the backrest available without leaning on it unless the phase calls for it. Once the return is received, stop testing it.

Mistakes to avoidManufacturing the return or trying to recover the exact initial state. 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.