Poses of the Month are: SITTING on the floor, chair, computer, car...      

(A Yoga pose that is a foundation and outline for sitting is Dandasana, seated staff pose.) 

A. Dandasana, staff pose 

On occasion in my scoliosis classes, I teach a daily living or practical class.  My students are always complaining that how they compute or drive causes them pain.  So, I have dedicated this month's newsletter to sitting.  

I am demonstrating in Pose A, Dandasana.  Notice how I am sitting on a folded blanket height in order to feel more lift in my spine.  The legs are straight and strong, out of my hips, feet flexed.  Head aligned over spine. I am pressing my hands next to my hips to help in lifting the spine, yet my shoulders are back and down, chest is lifted and open. Traction of the spine happens as you press the muscles of the legs down, and press the hands to lift the spine up, and lift the crown of the head up. The right angle shape gives me a sturdy foundation to lift the spine up.  My body is balanced, aligned, and strong.  My plumb line is intact, ears over shoulders which are over the hips. The natural spinal curves are intact.  

In a chair: 

B.  C.  D.

I would bet a lot of you look like photo B. when you sit in a chair.  This is TERRIBLE for the spine!  First, the lumbar is overly tucked, leading to compression of the lower vertebral discs. Second, the entire spine is rounded, losing all of it's natural curves.  I am crossing my legs which is asymmetrical, leading to instability in the hips and sacrum.  Last, I look lazy and lifeless!  

In photo C, I have added a bolster behind my spine to sit against. My legs and feet are in ninety degree angles to the spine, hip wide.  I am using my arms to press down on the chair's arms to lift my spine and open my chest.  Head is level.  

If you have scoliosis, photo D shows to level the sit bones with a shim (folded hand towel) under the lower hip, and press the concave side arm on the chair arm to lift out of the compressed side, resting the other arm in the lap.  

In photos C & D, no question, I look alive, lit and AWARE!  I am!

At the computer:    

E. F.

Using the ideas already discussed above, which photo looks more aligned and alive?  How many of you sit at your computer like E?  Again this posture is terrible for the spine!  It causes fatigue in the upper back and shoulders and neck.  Stop crossing your legs!  Instead, sit up tall, close to the desk, have your forearms press the desk, your keyboard under the fingers and the screen at eye level (mine is lifted up on a book).  I have used the ninety degree angles as in C for my legs to give me a sturdy foundation.  My chest is open, shoulders back and down.  If you have a laptop, do the best you can, do not look like photo B with it on your lap!   

For scoliosis, you may need to level the hips with a folded towel under the lower hip.  Press on the concave side forearm more to lift out of the compression.  You may want to add a folded towel into the concavity to add support.  

In the car:  

G.  H.

OK, continuing on the same theme, look at my posture in G.  Slumping spine, uneven legs, seat back too far, head forward, again causing fatigue in the upper back and shoulders.  So now in H, I am applying what I have learned: seat upright, my head back against the headrest, spine supported by the seat, legs elongated, arms will use both arm rests, hands even on steering wheel.   

For scoliosis, press the concave forearm on that side armrest, let the other arm hover or rest on your leg.  You can place a towel behind the concave ribcage to fill it in for support.  

I am alert and aware in my posture, and my spine is supported!  Much better, you think??? I won't wreck the car if I am alert.  

***Remember, in all these cases, take breaks. No need for a marathon in any position. Sitting in one position for more than 45 minutes causes undue fatigue.***   

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Beginners, call DL to schedule a preclass private assessment of your scoliosis, history, pain issues and curve pattern.  Assessment Special: $80 for 1 hour session!  

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