1. Straddle a card chair.
2. Flex the right knee to 90 degrees, making the shin
vertical and thigh as close to horizontal as the height of the chair allows.
3. Straighten the left knee behind you, turning the foot
inward sufficiently to put some weight on the little toe side of the left foot.
4. Distribute your weight to both feet equally and breathe
calmly for 1 minute.
5. Then reach the left hand over to the left side of the
chair back, and the right hand behind until it rests on the right chair support
6. The positions of the arms and legs may be modified for wheelchair
use and according to patients’ capacities.
7. Use the left hand to revolve and incline the torso to the
right. If possible, move the left hand onto the outside of the right thigh just
above the knee and apply twisting pressure from there. The idea is to move the
left chest past the chair back, and the left shoulder is just the right means
to accomplish this. Paradoxical as it may seem, it is best to keep the shoulder
blade close to the spine, and fixed there. When you pull or push to the right
with your left hand, the shoulder blade does not move relative to the chest,
rather, the left side of the chest moves to the right, and naturally, the shoulder
blade moves with it. The left shoulder will move, of course, but the focus is
on the left chest.
8. Once in the position, breathe slowly and carefully for
10-20 seconds.
9. Then release the left arm, sit vertically again, and
repeat the pose by flexing the left knee and straightening the right.
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