Puṣya kriyā on the chair

01

Support

Back-supported sitting

Concrete purposeMaintain stable conditions long enough for continuity to form, without increasing intensity once the form is established.

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 load and geometry have remained stable while at least one accessory effort decreased ; breathing has not shortened ; and exit can begin without collapse, trembling or a desire to prolong for further gains.

Success criterion

The movement is complete when load and geometry have remained stable while at least one accessory effort decreased ; breathing has not shortened ; and exit can begin without collapse, trembling or a desire to prolong for further gains. Maximum duration is never a criterion. A brief, truly stable hold is better than a prolonged posture that requires stiffening.

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 avoidIncreasing range during the hold or confusing continuity with endurance. 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. Keep the neck free and avoid compensating for opening with lower-back compression.

02

Target

Seated chest opening

1. Settle in

From Support, prepare the transition towards Seated chest opening. Sit with grounded feet, stable pelvis and upright spine. Keep the hands simply on the thighs or as shown in the illustration.

2. Enter and hold

Target — Seated chest opening. Moderately lift the sternum and let the upper back open without pushing the ribs forward or throwing the head back. Choose one range that allows comfortable breathing. Establish a moderate load and clear geometry, then stop increasing either. Dosage : Short hold under a stable load. No increase after continuity is established.

Desired sensation

The movement is complete when load and geometry have remained stable while at least one accessory effort decreased ; breathing has not shortened ; and exit can begin without collapse, trembling or a desire to prolong for further gains.

Success criterion

The movement is complete when load and geometry have remained stable while at least one accessory effort decreased ; breathing has not shortened ; and exit can begin without collapse, trembling or a desire to prolong for further gains. Maximum duration is never a criterion. A brief, truly stable hold is better than a prolonged posture that requires stiffening.

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 avoidIncreasing range during the hold or confusing continuity with endurance. 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. Keep the neck free and avoid compensating for opening with lower-back compression.

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. Begin unloading before fatigue.

Desired sensation

The movement is complete when load and geometry have remained stable while at least one accessory effort decreased ; breathing has not shortened ; and exit can begin without collapse, trembling or a desire to prolong for further gains.

Success criterion

The movement is complete when load and geometry have remained stable while at least one accessory effort decreased ; breathing has not shortened ; and exit can begin without collapse, trembling or a desire to prolong for further gains. Maximum duration is never a criterion. A brief, truly stable hold is better than a prolonged posture that requires stiffening.

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. Begin unloading before fatigue.

Mistakes to avoidIncreasing range during the hold or confusing continuity with endurance. 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. Keep the neck free and avoid compensating for opening with lower-back compression.