Seated flow on chair 1/2

1. Self-lengthening:

• Sit on the front edge of a chair, feet flat, hip-width apart.
• Straighten your back without leaning back and place your hands on your thighs.
• Exhale deeply by rooting your buttocks and gently drawing your abdomen inward.
• Lengthen by pushing the crown of your head towards the ceiling, keeping the shoulders relaxed.
• On inhalation, release slightly, then repeat 10 times to feel the lengthening of your posture.

2. Hollow back / Round back flow:

• While seated, grasp the backrest on each side.
• Straight back: Position your tailbone forwards, relax your neck.
• Inhale in this position. Exhale by rounding your back with your forearms on your thighs.
• Then arch your back by opening your chest and pulling your shoulder blades together. Alternate these movements for 10 breaths.