Think of the image of riding a horse, and the position you would be in while riding. This is the basic position that you are to assume now.
Feet at shoulder width, knees bent as much as makes sense for you and your current physical condition. Breathe fully in and out through your nose. Your abdomen should expand during your inhale.
Intermittently tense and release your shoulders, face, legs, stomach, and any other parts of your body, as you maintain your position. Tensing various parts of your body in a random manner is an important part of this practice.
Modified
Think of the image of riding a horse, and the position you would be in while riding. This is the basic position that you will be taking.
Feet at shoulder width, knees bent as much as makes sense for you and your current physical condition. Breathe fully.
As before- Intermittently tense and release your shoulders, face, legs, stomach, and any other parts of your body. Tensing various parts of your body in a random manner is an important part of this practice.
Now have a sense of what your movement would be like if the horse you are on is standing still and you alternately stand up in the stirrups and then sit back down again. When coming to a standing position, keep the orientation of your back and pelvis as it is when you are “sitting.”
Have a SLOW standing and sitting rhythm. About fifteen seconds in each direction. Inhale through your nose for the entire standing movement, and exhale through your nose for the entire sitting movement.
Possible Additional Activities for “Riding the Horse”.
1) Prior to getting into position, develop an “as if” statement. You make a statement about what you would like to accomplish “AS IF” it was already accomplished.
For example:
“I am feeling fit and graceful and happy with the feeling of my body.”
“I am enjoying my work and my many interactions with my colleagues.”
Once you have the statement clearly in mind, then go ahead and do either of the above two practices, and from time to time, in a nice, slow, relaxed rhythm, repeat your “as if” statement to yourself. If you are by yourself, say your “as if” statement out loud.
At the same time that you are doing all of this, notice from time to time how various aspects of your experience change.
2) Do either one of the above practices while practicing giving a speech, or making a declaration to someone.