Once you expanded the movement of the spine with exercises of straightening, you should practice the following exercise, which makes your spine more flexible and dynamic, and that at the same time is the synthesis of every natural movement of the spine.
First, the three main postures shall be considered since at every moment we are assuming one of them, that is, the standing, seated and lying down posture. We got so much used to pass from one to another posture, or to remain for hours in certain posture, that we have lost any critical sense to notice if our present posture is correct or not.
Esta postura es similar a la vegetativa pero en la misma los talones deben juntarse y las puntas de los pies se mantienen algo separadas. Las manos se pueden enganchar la una en la otra delante del cuerpo manteniéndose sueltos los brazos.
Most likely, our ordinary seated posture is a legacy from the ancient Egyptians, who exalted and perfected it to the utmost. The cultural level of a people, or of an individual, is proportional to his concern for perfecting little daily habits.
The fundamental difference between vegetative posture seated and mental posture is again its reduced support point. In fact, heels are together in this position; so, knees come close and even can join together.
It is hard to give instructions about the mystical seated posture. Generally, this posture starts with a mental posture, but not necessarily so. The mystical seated Posture, in contrast to previous postures, is not assumed through a conscious effort of the individual will, but it is a consequence of deep introspection, which make you forget the presence of your body and leads to full physical insensibility.
Here you shall find in detail main postures used in meditation and concentration.
For meditation, you should use the “mental seated posture” described above, but with your arms freely hanging from your shoulders at each side of the body.
Also in lying down posture you can notice the difference between vegetative posture and mental and mystical postures.
Generally, you use the vegetative posture for sleep or physical rest. The bed should not be quite soft and the pillow rather thin.
Postures to find in this teaching and in following teachings are described in detail according to the Sanskrit translation, and belong to Yoga. According to Goroskasatakam there are 840,000 postures in the human body, of which only 84 are the best, and of which only 32, that is, those described in this course as “Ancient Postures”, are named useful and healthy for Humanity.
Posture 11. Lying down, in supine position, your face looking upward. Bend lightly your knees by forming a 150 grade angle. Join your ankles together and keep your soles of the feet and toes in straight angle outward.