Exercise for finding the centre position

Sitting on a chair

Push your pelvis as far forward as possible, then bring it back as far as you can. Repeat the back and forth movement a few times; continue while reducing the movement. Finally, leave your pelvis in the centre. When you are sitting with your pelvis in the centre position, the ischia point directly downwards, against the seat of your chair. Back muscles are engaged but not tense. If your back muscles tighten so much that you cannot maintain a good sitting position, you should sit on a higher chair.
Keep your pelvis in the centre position. Curve your thoracic spine inward as far as you can so that your breastbone is lowered. Then, extend your thoracic spine as far as you can, so that your breastbone is raised. Repeat a few times; continue, but each time thrust inward and outward a bit less. Finally, leave your thoracic spine in the centre position. When the thoracic spine is in the centre position, breathing becomes easier, the abdominal muscles are relaxed and the back is supported by back muscles that are "pleasantly engaged".
Keep your pelvis and thoracic spine in the centre position. Bring your head and cervical spine forward so that your chin pushes forward. Then bring your head and cervical spine back, creating a double chin. Repeat this back and forth movement a few times. Reduce the movement and finally, leave your head and cervical spine in the centre position. When the cervical spine and the head are in the centre position, the neck muscles are relaxed. The head is like a ball on the end of a stick: mobile yet balanced.

Katariina Porander