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11. Long-sitting

This technique helps you find the base of your body at your pelvis and restores your relationship with your legs. 

When in this position, you have a chance to feel where you sit on your “sit bones” which are the 2 bones at the bottom of your pelvis, when your legs are straight out in front of you.

You can get into a long sitting position while relaxing, reading, watching tv, or doing stationary activities to support your postural alignment and breathing restoration. You may also utilize this position with intentional breathing to integrate your abdominal muscles.

You may or may not have done this restorative posture in a while so using props such as a cushion or low step is welcome here.

Instructions:

  • If possible, sit on a firm but comfortable surface with your legs stretched straight out in front of you, without back support. However, if you need back support for comfort or to maintain proper pelvic alignment and prevent muscle cramps, use it. 
  • If needed, sit on a cushion or slightly elevated surface to make this position more comfortable. Slightly bend your knees as needed to maintain them in front of you. 
  • You may incorporate intentional breathing here, inhaling softly slowly and full through your nose and exhaling through pursed lips feeling your ribs lower into your belly and lower abdomen draw in. 
  • You may even press your heels down into the ground, or sense this happening naturally. 
  • Spend 1-4 minutes in this position or longer if comfortable.
  • Perform 2x day for 7 days. *Unless otherwise directed.

 

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