24 Hours Yoga... Part II... Healthy Standing, Sitting and Driving

Standing Healthy

• Keep the feet hip- width (ear width) apart.
   
• The feet should be parallel to each other. Most of us stand with the forefoot or the front part of the foot turned out. To nullify its harmful effects and also to activate out inner legs, standing with the forefoot or the front part turned in by half to one inch, called as pigeon toed feet, feels good as it offers stability and balance.
   
• Keep the knees soft, neutral and unlocked - they should not be pushing back into hyper extension. Standing with maximum weight on the heels locks the knee joints. So spread your weight evenly over the feet.
   
• Pull in the abdomen in by half an inch, as if zipping a pant, but never by holding the breath.
   
• Lift the breastbone and the rib cage as if a puppeteer is pulling you up on a string. This should create a good distance from your hipbone to your rib cage. As you do this, the shoulder blades will move down. Feel an imaginary thread pulling up your head towards the ceiling..
   
• Slide the head slightly back if it is jutting forward (which it usually does). This will bring the head and neck in line with the spine. The chin will be parallel to the floor.

Sitting tips

• Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair. Distribute your body weight evenly on both hips.
   
• Bend your knees at a right angle. Do not sit with your knees crossed. Feet should be resting on the floor with knees and hips bent 90 degrees
   
• Try to avoid sitting in the same position for more than 30 minutes.
   
• Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
   
• When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist.

Driving

• Adjust the seat so that the back is vertical. Allow your back to be supported by the seat back and your head to rest against the headrest with your chin level.
   
• Knees should be bent to reach the pedals and they should be at the same height or higher than your hips.
   
• If the back hurts after driving, move the seat close to the steering wheel to support the curve of your back. The seat should be close enough to allow your knees to bend and your feet to reach the pedals.
   
• Sit on a thin cushion – as this hip lift will relax the tight muscles there and ease the pressure on the back.