Do these exercises several times a day.

1 Recharge Your Happiness

• Sit on the edge of the chair with your feet slightly apart in a V-shape, hip-width apart, and your knees directly over your heels. Align your pelvis by sitting precisely and centrally on your sit bones.
• The backs of the hands rest loosely on the thighs.
• Stretch the crown of your head toward the ceiling. Imagine large hands gently encircling your chest and pulling it upward. The base of your big toes and the center of your heels float above the floor. Imagine drawing feelings of happiness from the earth, happiness all the way to the tips of your hair.
• 20 times, alternating left and right. 10 times, both at the same time.
• Once you’re in position, feel how your ischial tuberosities move.

2 Keep Your Spine Flexible

• Sit at the front edge of the chair, aligning yourself with your sitting bones. Place your feet hip-width apart, slightly in a V-shape. Keep your knees directly over your heels.
• Stretch the crown of your head upward, and lengthen your pubic bone and tailbone backward.
• Let your elbows flow downward in a relaxed manner, releasing the upper arm heads from the acromion. “Bring” the upper arm muscles toward the armpit and rotate them outward. Cross your arms in front of your chest.
• Twist your torso to the left and then to the right from the thoracic spine, keeping your head and eyes as straight as possible. With each twist, lift your upper body even further away from your pelvis.
• As you perform a smooth, circular motion, lean your upper body forward and then back again. Repeat at least 3 times.

3. How to Sit Down and Stand Up in a Way That’s Easy on Your Back

• Straight from Exercise 2. Feet and knees hip-width apart. Knees over your heels. Rest your forearms loosely on top of each other in front of your body.
• Stretch your sit bones backward, lean your upper body forward, and squeeze your sit bones together firmly—stand up, sit down, stand up.
• Note: Keep your knees over your heels, both when sitting down and when standing up. If you can do this, your pelvis will be perfectly aligned, and your back will be firmly engaged with your pelvic and abdominal muscles.
• From now on, always sit down and stand up this way. With a little practice, you won’t be able to do it any other way.

4 Exercises for Your Abs and Back Muscles

• Place your hands loosely on your back. Stretch your elbows out to the sides and rotate your upper arm muscles outward. Inhale between your collarbones, exhale through your collarbones, and stretch them out as you do so.
• Place your right heel on the ground and relax your toes, pointing them upward. Lean your upper body forward, keeping it straight. Gently nudge with your heel. Repeat 10 times.
• With each stroke, lift your upper body even further away from your pelvis.
• Note: The muscles at the front of the thigh must be relaxed so that the muscles can connect from the foot through the calves and the back of the thighs all the way to the pelvis.
• Switch pages several times.
• Advanced version: Lift your foot slightly off the ground and “wave” your heel toward your other foot. Do this 5 times on each side.

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