Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend your spine, reaching the crown of your head upwards. Relax shoulders down and back. Rest hands on thighs or in prayer position. Maintain a neutral pelvis and breathe deeply into your abdomen. Hold.
To sit tall, imagine a string pulling you upwards from the crown of your head, encouraging an elongated spine and an upright posture. Gently draw your shoulders down and away from your ears, creating space between your shoulder blades and preventing tension in your neck and upper back. Ensure your knees are positioned below your hips to allow for a comfortable and stable base, preventing strain on your lower back. Lengthen your neck by gently tucking your chin slightly towards your chest, avoiding any forward head posture. Finally, actively ground your sit bones into the surface you're sitting on, creating a solid foundation and engaging your core muscles for stability and balance.
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