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AstroYoga · Kriyā on a chair · 12

Uttara Phalgunī

Establish a lasting base for the link in a stable seated form.

Support→Target→Integration

The three postures of the Uttara Phalgunī kriyā on a chair

Support

Supported seated opening

Concrete purposePrepare a lasting stability between heart and digestive center.

1. Settle in

Sit at the back of the chair or against a support behind the sacrum and upper pelvis.

Place the feet firmly on the floor. Let the sternum lift slightly. Keep the throat free.

2. Enter and hold

On the inhalation, let the chest open moderately. Let the upper abdomen support the axis. Remain in a stable and minimally demonstrative form.

Let the breath become even. Remain in a sober opening. Sense duration rather than intensity.

Desired sensation

Sense a more stable seat between chest and upper abdomen, without excessive effort.

Success criterion

The opening remains sober, the breath becomes even, and the center does not harden.

Adaptations, exit and precautions

Simple variationRemain more upright, without posterior support, with a small opening of the sternum.

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

Mistakes to avoidCreating a large opening. Compressing the throat. Hardening the center.

ContraindicationsBack discomfort without support, thoracic discomfort if the opening is too marked, significant fatigue.

Target

Sober Warrior I on a chair

Seated lunge

Concrete purposeEstablish a lasting base for the link in a stable seated form.

1. Settle in

Sit three-quarters turned on the chair or facing forward, according to stability. Place the feet firmly on the floor, one slightly farther forward if necessary.

Lengthen the spine. Stabilize the pelvis. Place the hands on the hips or raise the arms if this remains simple.

2. Enter and hold

On the inhalation, lift the sternum. Let heart and arms unify with the center. Keep the effort measured.

Strongly ground the feet. Keep the gaze simple. Remain in a reliable, non-heroic form.

Desired sensation

Sense a clear and lasting base. Sense the link between heart, arms, and center becoming more stable.

Success criterion

The feet remain well placed, the shoulders do not rise, and the hold remains lasting without dryness.

Adaptations, exit and precautions

Simple variationKeep the hands on the hips and work only with axial uprightness.

Exiting the postureReturn to the center. Release the arms. Change sides if the posture is asymmetrical.

Mistakes to avoidHardening the shoulders. Seeking a form that is too martial. Losing the support of the feet.

ContraindicationsHip or knee pain, seated instability, significant fatigue preventing the hold.

Integration

Sama Sthiti seated

Equal seated posture

Concrete purposeSoften the hold and make the foundation portable.

1. Settle in

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

Place the hands on the thighs. Gently lengthen the spine.

2. Enter and hold

Stabilize the sternum. Soothe the upper abdomen. Let the shoulders descend.

Remain simple. Let stability become supple. Do not hold through dryness.

Desired sensation

Sense a calm, reliable, and portable base.

Success criterion

The spine remains supported, the upper abdomen calms, and stability does not become rigidity.

Adaptations, exit and precautions

Simple variationLean slightly against the backrest.

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

Mistakes to avoidStiffening the back. Pulling the shoulders backward. Collapsing after the effort.

ContraindicationsLumbar discomfort in unsupported sitting, fatigue preventing simple uprightness.