don-DAHS-ah-nah
The structural blueprint for all seated postures, embodying strength, integrity, and focused stillness. It requires active engagement of the core and legs to maintain a perfectly upright, L-shaped silhouette.
Sit tall with legs extended forward.
Flex the feet and engage the thighs.
Press the palms into the floor beside the hips.
Root down through the sitting bones; distribute weight evenly.
Flex the ankles (dorsiflexion) so the toes point toward the sky.
Stack the shoulders directly over the hips.
Draw the navel in and up; broaden the collarbones.
Improves postural alignment and strengthens the back muscles.
Tones the abdomen and stretches the hamstrings and calves.
Develops mental focus, presence, and a sense of being centered.
Sit on the edge of one or two folded blankets to help tilt the pelvis forward if the lower back rounds.
Place blocks under the hands if the arms are short relative to the torso to maintain a straight spine.
Sit with the back against a wall to ensure the head, shoulders, and sacrum are in a vertical line.
Stand beside the student and gently guide their shoulders back to stack over the hips if they are leaning forward.
Do not push the student; use light directional cues.
Gently place a hand on the upper back and encourage the student to reach the crown of the head toward your other hand held above them.
Ensure the student doesn't lift the chin; keep the neck neutral.
Sit up straight.
Lengthen through the crown of your head, pressing your thighs down into the floor.
Push the floor.
Press your palms down to lift your chest and lengthen your spine.