There are many reasons that lead us to spend a good amount of time sitting everyday. Our bodies are so adaptable that if we stay in the same position for long periods of time different parts of our bodies will adjust in a number of ways, for instance, some muscles will shorten while others may lengthen or loose their tone. Adopting a posture regularly will cause consistent and sustained changes in soft tissue over time.
Ideally, the postures we practice will be anatomically sound and will contribute to a greater sense of clarity in body, breath and mind. But even when we sit in an anatomically correct and appropriate posture it is essential to take frequent breaks so that we allow for the muscles that are contracting to release and those that are lengthening to contract. If we are sitting just standing up for one minute will be helpful.
It is not difficult to notice how people’s bodies adapt over time to sitting for extended periods of time. Some of the common patterns include a rounded spine where the natural concavity at the back of the neck and at the lumbar spine tends to disappear. This convexity of the whole back body tends to tighten muscles in the front of the torso, shoulders and hip joints resulting in limited mobility in shoulders and hips. In addition, this posture tends to constraint the full expansion of the lungs thus limiting our breating capacity including the full oxygenation of our system through the inhalations as well as the release of toxins through complete exhalations.
Keeping in mind that it is best to change positions frequently, these are some suggestions for a healthy sitting position:
- Ground through your feet aligning knees above ankles
- Ground through the sitting bones
- Center the torso between leaning forward and back as well as between left and right
- Bring the navel slightly in
- Lift the ribcage and crown of the head up
- Breath with long smooth inhalations and exhalations
- Remain aligned with a clear and luminous intention in your mind and heart
Enjoy this brief video with tips on improving your sitting posture:
As usual please be aware that your own body, breath and mind offer you continuous feedback on your activities. If the feedback shows you more agitation, strain, or pain you can choose to use this information as guidance to create changes towards feeling healthier, more lucid and more vibrantly alive. Please remember that taking breaks often is a simple, inexpensive and healthful way to prevent future pain, limitation and restrictions.
I hope you find these suggestions for sitting helpful during your day.