Posture Awareness
This meditation teaches you about the common pitfalls of poor posture at the work desk, and provides helpful tools for improving healthy posture while standing, sitting, and even driving!
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This meditation teaches you about the common pitfalls of poor posture at the work desk, and provides helpful tools for improving healthy posture while standing, sitting, and even driving!
Transcript
Hi, I'm Amy, and in this class, we'll explore the relationship between breathing and posture. As we begin, settle into a comfortable seated position on a chair or a cushion. Take a deep, full breath in through your nose, drawing it down into your lungs and imagining it traveling all the way to your belly. As you exhale, visualize the breath flowing from your belly back up through your torso and out through your nose or mouth.
Take a moment to adjust your posture so that you're sitting well. Sit forward on your cushion or chair, allowing a slight forward tilt in your pelvis. Imagine your tailbone reaching down toward the earth and the top of your head being gently lifted upward by an invisible string. Sitting this way creates space for your diaphragm to move fully and freely.
Place your hands on your belly to help connect with the movement of your breath. Feel the diaphragm expand and contract as you breathe. This natural breathing, where your belly expands on the inhale and contracts on the exhale, creates a sense of relaxation. It is nurturing and calming.
Now, I’ll teach you a breathing practice called moderate fire breathing. Keep your hands on your belly. As you inhale, imagine drawing your belly button toward your spine. As you exhale, allow it to relax back to neutral. Continue this pattern for a while: inhale and draw your belly to your spine, and exhale as your belly floats back to neutral.
Next, we’ll try strong fire breathing. This time, as you inhale, draw your belly button toward your spine. On the exhale, let your breath flow out of a softly open mouth, across the soft palate, while imagining pushing against resistance with your hands. Inhale, belly to the spine, and exhale, pushing your belly against the resistance of your hands as the breath flows out.
Now let’s explore how breathing relates to posture. Slouch into a ball, curling yourself up on your chair or cushion, and try breathing naturally. Notice how it feels. Next, arch backward, lifting your chest skyward and extending your back. Breathe naturally in this position and observe the sensations. You might notice that breathing is more challenging when you’re extended backward, as the stretch in your abdomen limits the diaphragm's ability to move freely.
Having explored the connection between breath and posture, you’re welcome to remain in this quiet, uninterrupted space to practice for as long as you like while the white noise continues in the background.
I look forward to seeing you in the next class. Bye for now.
Take a moment to adjust your posture so that you're sitting well. Sit forward on your cushion or chair, allowing a slight forward tilt in your pelvis. Imagine your tailbone reaching down toward the earth and the top of your head being gently lifted upward by an invisible string. Sitting this way creates space for your diaphragm to move fully and freely.
Place your hands on your belly to help connect with the movement of your breath. Feel the diaphragm expand and contract as you breathe. This natural breathing, where your belly expands on the inhale and contracts on the exhale, creates a sense of relaxation. It is nurturing and calming.
Now, I’ll teach you a breathing practice called moderate fire breathing. Keep your hands on your belly. As you inhale, imagine drawing your belly button toward your spine. As you exhale, allow it to relax back to neutral. Continue this pattern for a while: inhale and draw your belly to your spine, and exhale as your belly floats back to neutral.
Next, we’ll try strong fire breathing. This time, as you inhale, draw your belly button toward your spine. On the exhale, let your breath flow out of a softly open mouth, across the soft palate, while imagining pushing against resistance with your hands. Inhale, belly to the spine, and exhale, pushing your belly against the resistance of your hands as the breath flows out.
Now let’s explore how breathing relates to posture. Slouch into a ball, curling yourself up on your chair or cushion, and try breathing naturally. Notice how it feels. Next, arch backward, lifting your chest skyward and extending your back. Breathe naturally in this position and observe the sensations. You might notice that breathing is more challenging when you’re extended backward, as the stretch in your abdomen limits the diaphragm's ability to move freely.
Having explored the connection between breath and posture, you’re welcome to remain in this quiet, uninterrupted space to practice for as long as you like while the white noise continues in the background.
I look forward to seeing you in the next class. Bye for now.
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