2 Movement Abilities You NEED To Master


Remember as kids, when our moms, teachers (and other benevolent overlords) would nag us about our posture? Well back then, all it took from us was an exaggerated eye roll and…voilà! Our bodies could effortlessly straighten up. So how come it’s so difficult today? Nowadays, sitting or standing for long periods is a nightmare for a lot of people. It often causes us to hunch over in a protective position and actually stiffen our hips and legs. In fact, most of us can’t sit without support for longer than 30 seconds, or stand without leaning to our favorite side.
At Pendotion we’re going to give you some insight and solutions!

What’s really going on?

Okay, let’s start with some insight. Most of us are naturally equipped to RESTORE effortless, well-aligned sitting and standing postures! This includes everyone at any age. So how can we get this done? Well here’s the main point you need to understand. The body is an amazing type of “3D architecture” that communicates best when it’s placed under “tension”. Normally we think of tension as being stiff or tight. However, that’s not the type of tension we mean. In this context,

Tension is the connection of your bones, muscles and other tissue, through the use of gravity, movement, and distance.

This definition is really important to exercise in an adaptive and restorative way. Keep it in mind when doing the two Pendo movements at the end of this post.

When your body is placed in a correctly tensioned state, it becomes an efficient communication and delivery network. (Sort of like UPS, except without the shipping and handling fees.) This bio-network transfers fluids, which delivers nourishment, strength, and healing to every cell in the body. By engaging our own bio-network, we can sit or stand with ease for really long periods of time!

Tibetan-Monk-and-British-Royal-Guard..(Did anyone else notice that the monk is sitting on a ledge? Wow. Just wow.)

So now that you’ve gotten some insights, let’s move on to some solutions! Here are two very simple and effective exercises that will help you sit like a Tibetan monk and stand like a British Royal Guard. Ahhhh.

Easy Sit Exercise


Sit on the floor cross-legged or as close as you can get.
Keep both hips connected to the ground and distribute your weight evenly.
Use gravity and let your legs, hips and butt get heavy.

Bend your arms down and pull your elbows as far back as comfortable. This will give you momentum as you use movement in the next position!
Keep your back straight and your chin slightly lowered.


Now extend your arms out in front in a V shape.
Spread you finger out and use distance to maximize your movement.
Now stretch your trunk forward on a diagonal.
Aim for where the ceiling meets the wall.
Now rock back and forth by repeating position 2 and 3. Row your arms and torso in and out while keeping your hips and legs heavy. Do this movement for 1-2 minutes.

After you’ve completed the movements for 1-2 minutes, remain seated and do the following restorative breathing:
Start by stacking your head over your ribs, and your ribs over your hips. Next, inhale through the nose and allow your ribs to expand. Then exhale and allow your ribs back to close. Slowly repeat this breathing a few more times. Try to notice joint movement under the skin. Keep in mind that breathing should be non stressful. Once you are done, try sitting comfortably again. Sense how easier it is to sit fully upright!

Easy Stand Exercise

Stand with your feet pointing forward, and hip distance apart.
Stretch your hands out to your sides. Imagine you are resting your back, ribs, and head on an wall behind you.
Use gravity to root your feet, and hips into the ground. Imagine them as very heavy but not stiff.


Bring your hands together and use distance by stretching them in front of your chest as far as possible.
Open your palms and press them completely together with each finger connecting to each other.


Drop your chin to your chest, and stretching your neck muscles UP towards the ceiling. (This is also using distance.)


Next, slowly reach your hands up to ceiling and then back to chest level.
Inhale as you lift your arms, and exhale as you lower them. As you use movement, you’ll sense a connection with all body parts and systems. You may also feel vibrations inside your joints as they open and close.
Repeat positions 2 and 3 for 1-2 minutes.

After you’ve completed the movements for 1-2 minutes, remain standing and do the following restorative breathing:
Start by stacking your head over your ribs, and your ribs over your hips.
Next, inhale through the nose and allow your ribs to expand.
Then exhale and allow your ribs back to close.
Slowly repeat this breathe a few more times and try to notice joint movement under the skin.
Once you are done, sense how easier it is to stand fully upright.

Growing Forward

Start and end your day with these movements, to feel amazing mobility and relief. These two exercises are so quick, you can easily sneak them into your day. So why not do them at a nearby park or in the office lunch room? Who cares if people stare. It’s possible that they may want to join you next time! Remember, you are retraining your body to be upright, so it will be a process of finding new connections. As you enable change and growth, remember to enjoy the journey!

*Hey! Why not share the journey? Use the share buttons or leave a comment. Thanks so much!


  1. Pendotion elimated my back pain caused by a car accident when no other treatment could help! I now save money on pain relief with 3 easy exercises that I make sure to do daily! Thanks so much Charlene -Julie Daniluk

    1. Thanks for sharing Julie, I’m sure your success will inspire others to give Pendotion a try! Keep up the great work.

  2. Hey. not only is that monk balancing on a ledge, that ledge is a guard rail. I started practicing yoga when I was nine and continued for twenty years and now I practice tai chi and have been for thirty years and I’m always looking for better ways to improve my posture. I tried these simple movements and wow. Thanks heaps Charlene. Move over monk, You have company.

    1. Thank you for your feedback Cary! I know you have a regular meditation. The easy sit was the most challenging for me. Here in the West, we often confuse stillness with stiffness. The ledge brings awareness to the inner movement. I can sit or stand all day.

Leave a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>