If you find sitting uncomfortable, here is a a short movement sequence to experiment with and re-visit, again and again. The movements in this sequence can make sitting more comfortable, improve your breathing, and give you the sensation of a long, aligned spine. The sequence can be done entirely in a chair, so you can use it when you are sitting at your desk, in a car, or on a plane. This is also a classic lesson for horse-back riders, as it provides insight into weight distribution between the sit bones.

This sequence was recorded live, and there may be some background noises.