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FACEBOOK.COM/WDDTYAUNZ ISSUE 01 | AUG/SEP 2019 | WDDTY 59
HEALTHY LIVINGSeated plane for
grounding focus
With the ‘z-sit’ positions here—where one thigh
bone is rotated in and the other out—the hips are
moved in a way that is beneficial and accessible
for most. Tightness around the hips, belly and
lower back can interrupt blood flow up from the
legs back to the brain, so this area
is important to consider to boost
oxygenation for cognition. This is
also a great alternative to sitting on
chairs at home or whenever you can, as sedentary
behaviors and the slump of chair-sitting can
greatly compromise circulation.1
In ‘z-sit’ with right leg turned in, left turned
out, support yourself with the right hand on
the ground. Reach the left arm out to the side
and spend some time focusing your gaze there.
Feel uplift through the spine with the inhalation,
softening in the shoulders with the exhale.2
From there, rotate the arm in full circles – down
past the front of the knees and reaching up
and over. Allow the movement to come from the
hips and belly so you are involving the side body,
chest, shoulders and neck in their most natural
organization. Keep your focus completely on
where your hand is in time and space as a ‘moving
meditation,’ so your brain has to constantly adjust
to its changing position.3
Then, dropping onto the right forearm to
come lower, reach the left arm over the left
ear to settle into a side flank opener that raises the
heartbeat a little. Find a position for the head where
you feel long in both sides of the neck and you are
able to hold and fully breathe with comfort. Repeat
these first three steps on the other side.4
Lengthen out the left leg off the floor with
the foot flexed (opposite to pointed) and the
little-toe side of the foot parallel to
the ground, so that the thigh revolves
slightly in. If your shoulder has the
space, lengthen the left arm out away
from the left foot. Breathe fully into the exhalation
as this pose becomes more active.5
Bring the left leg back down and rest into a
twist to the right, elbows to the ground where
you feel they are equally weighted. Let the head
drop there to release the neck and then move to
steps 3-5 on the other side.6
Come to centre to rest in a seated fetal position,
letting your focus come back to the midline.7
Lie down in savasana (corpse pose) to allow
your mind–body to fully integrate the
movements and attention. Raising your legs even
slightly here (on bolsters as shown or even to a
chair seat or sofa) creates rest in the heart and
increased circulation to the brain.