SeatedBeginner
Neutral Seated Center
Seated Neutral Pose
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About This Pose
Neutral Seated Center is a foundational pose that emphasizes symmetry, balance, and proper spinal alignment. This centering posture brings awareness to the midline of the body and creates a stable base for meditation and breathwork. The neutral position helps reset posture after asymmetrical poses and develops awareness of proper alignment. Regular practice improves overall posture and cultivates a grounded sense of centeredness.
Step-by-Step Instructions
- 1
Sit with legs comfortably crossed
- 2
Distribute weight evenly on sitting bones
- 3
Stack spine in neutral alignment
- 4
Rest hands evenly on both knees
- 5
Relax shoulders symmetrically
- 6
Breathe and find center
Alignment Cues
- Find center of sitting bones
- Stack spine in neutral
- Rest hands comfortably
- Soften facial muscles
Benefits
- Emphasizes body symmetry
- Creates balanced alignment
- Develops midline awareness
- Resets posture after practice
- Provides meditation foundation
- Cultivates centeredness
Modifications
- Sit on cushion
Variations
- Centered seated pose
Cautions & Contraindications
Cautions
- Avoid slouching
Avoid this pose if you have:
- Knee pain
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
30 seconds
Tags
seatedneutralalignment
Equipment
yoga mat
