Take a seat and settle in. This is not about forcing yourself upright, but about arranging your body so that every part supports the next. Feel the chair beneath you, the floor under your feet, and prepare to build your posture from the top down.

Head and Neck
Start with your head. Imagine a string gently lifting the crown toward the ceiling. Your chin should be parallel to the floor, not jutting forward or tucked too far back. Feel length through the back of your neck, as though your head is effortlessly balancing on your spine. Keep your gaze straight ahead, not downward at a screen or upward toward the ceiling.

Shoulders and Chest
Move to your shoulders. Lift them slightly, roll them back, and let them drop naturally. This opens the chest without forcing it forward. Feel your collarbones widen, creating room for easy breathing. Keep the shoulders level and relaxed, not slouched or tense. Picture your upper body broad and open, allowing space for your lungs and heart to work freely.

Arms and Hands
Now, place your arms in a position that supports comfort and ease. If you’re at a desk, your elbows should rest close to your sides at roughly a ninety-degree angle. Wrists stay neutral, not bent up or down. Let your hands rest lightly on the desk, keyboard, or your lap. Avoid hunching your shoulders forward to reach something; bring the object closer instead.

Spine and Core
Focus next on your spine. Imagine stacking each vertebra neatly, one on top of another, from your lower back up to your neck. Keep the natural curve of your lower spine—don’t flatten it or overarch it. Engage your core slightly, as if you’re tightening a gentle belt around your midsection. This subtle engagement keeps you upright without stiffness. Picture a long, straight line running through your ears, shoulders, and hips.

Hips and Pelvis
Bring attention to where your body meets the chair. Sit on your sit bones—the firm points at the base of your pelvis. If you feel like you’re slumping, shift forward slightly until you sense your weight balanced evenly on both sit bones. Avoid tucking your pelvis under or leaning too far back. A small tilt forward is ideal, keeping your spine’s natural curves aligned.

Legs and Knees
Move to your legs. Keep your thighs parallel to the ground or sloping slightly downward. Your knees should be at about hip height or just below. Make sure there’s a small gap between the back of your knees and the edge of the chair to allow proper circulation.

Feet and Ground Connection
Finally, check your feet. They should rest flat on the floor, shoulder-width apart. If your feet dangle, use a footrest or small box to bring the ground up to you. Distribute your weight evenly across both feet. Feel the ground holding you steady.

Integration
Now, take a slow breath. Sense how each part of your body contributes to your posture—the lift of the head, the open chest, the stable pelvis, and the grounded feet. You are upright but relaxed, supported but free to move. Good posture is dynamic, not rigid. Shift slightly from time to time, but maintain this sense of balance and alignment.

This is how you sit with strength, lightness, and ease. Each breath renews the posture, and each moment of awareness keeps your body working in harmony from head to toe.