Seated Base position
- Sit with the legs outstretched in front, feet slightly apart.
- Place the hands, palms down, beside the body.
- Lift up from the tailbone and align through the head, neck and spine.
- Keeping the elbows straight, lean back a little, using the arms to support the torso.
- Keep the chest lifted and shoulders relaxed.
- Close the eyes and go within.
Breathing
- Natural breath.
Awareness
- Integrity of the pose whilst consciously relaxing.
Progression
- Use core strength to sit upright and place the palms of the hands on the thighs.
Practice note
- Sit on a folded blanket or cushions to support and protect the back from slumping.