Uttara Phalgunī kriyā on the chair

01

Support

Seated Sama Sthiti

Balanced sitting

Concrete purposeKeep a lasting foundation while a secondary action moves, then return without disturbing the basic organisation.

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 base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability.

Success criterion

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability. The criterion is neither duration, lunge depth nor arm height. One clean peripheral 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 avoidStiffening the base to allow peripheral movement. 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

Warrior I on the chair

1. Settle in

From Support, prepare the transition towards Warrior I on the chair. Settle stably with the chair, one foot forward and the other back as shown, without forcing pelvic rotation.

2. Enter and hold

Target — Warrior I on the chair. Build a chair Warrior I within a moderate range, front leg engaged and trunk long. Use the chair for stability, not as a lever. Keep this base during a single clearly identifiable peripheral action. Dosage : Set up the base once ; Only 1–2 peripheral actions, without correcting the base between them.

Desired sensation

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability.

Success criterion

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability. The criterion is neither duration, lunge depth nor arm height. One clean peripheral 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 avoidStiffening the base to allow peripheral movement. 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. Return the periphery to neutral before leaving the base.

Desired sensation

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability.

Success criterion

The movement is complete when the base remains clearly recognisable during a simple peripheral action without extra correction ; breath, face and throat remain ordinary ; the periphery can return to neutral without losing organisation ; and the whole posture can then be left without needing to hold it to demonstrate its stability. The criterion is neither duration, lunge depth nor arm height. One clean peripheral 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. Return the periphery to neutral before leaving the base.

Mistakes to avoidStiffening the base to allow peripheral movement. 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.