Sitting Poses

This is a comfortable, cross-legged, seated position. It is a good pose for meditation or pranayama practice. Sit on your mat in a comfortable, cross-legged position, placing your feet below your knees. Root your sit bones down as your spine grows long. Shoulders over hips, slide shoulder blades down back. Lift crown of head towards the ceiling. Rest hands on knees or in lap. For added comfort, you may want to place a blanket under your seat so to bring hips above the knees.

Benefits: calms the mind, strengthens the back muscles, stretches knees and ankles
Contraindications: knee injury

If Lotus Pose is not a regular practice, begin with a gentle hip opener such as butterfly pose. Sit with legs straight in front. Bend one knee and grip the foot with both hands, place on top of opposite thigh. This is half lotus pose. If you are comfortable here, repeat with with other foot. Both knees close to or touching the ground, soles of feet are pointed upward. Spine is straight, not stiff. Hands are placed on knees in ‘Jhana Mudra’ or ‘Chin mudra’. Stay in this pose for a short time and build up as your body permits.

Benefits: Opens the hips, creates a sense of calm and balance, assists elimination, builds flexibility in the ankle joints and knees, develops strength in spine (good posture), amplifies the flow of Prana (life force)
Contraindications: pain or tightness in the knee, ankle or hip joints may want to work up to this pose slowly or try easy pose (simple cross legged pose) as an alternative. 

Benefits: Activates and balances the heart chakra.
Try inhaling slowly and deeply, focus on breathing in love. Then exhale, focussing on letting go of anything that burdens you.

Benefits: Supports hip joint, thigh and pelvic flexibility. stimulates abdominal organs and kidneys, improves circulation, helps relieve mild depression, anxiety, and fatigue. Eases menstrual and menopausal discomfort and sciatica.
Contraindications: Groin or knee injury (blanket may be used to support under outer thighs), those with high blood pressure should not fold completely forward.

Begin seated in wide legged position with feet as fare apart as possible, knees slightly bent, heels in contact with the floor. Reach upward, lengthening the spine and lean forward from the hips sliding hands (palms down) under the knees. As the chin and chest come towards the mat, hands and arms to slide out and as far back as possible. Push the heels forward, straightening the legs as much as possible. 

Modification: Bring soles of the feet together. Benefits: Activates the internal organs, Tones abdomen, Hip opener, Stretches legs and back . Stimulates the solar plexus. Calming. Contraindications: Kurmasana is an advanced Asana and should be performed slowly with control. A prerequisite for this Asana is mastery of the Paschimottanasana Variations from Level 5. Avoid this Asana with problems of the shoulder, elbow or hips.

(Also known as double pigeon pose) Begin in a seated position, legs straight out in front (staff pose). Bend knees, bringing the right leg in and stacking the left leg on top of it. Flex both feet.(If this is too strenuous try widening the space between your legs and bring the top foot over the lower leg or cross your ankles.) You may choose to hold this position or continue to forward fold. Inhale, lift and lengthen the spine. Exhale, lowering chest to the floor. Bring hands palms down in front of you. Hold. Breathe deeply and steadily. To come out, inhale upright and uncross legs. Repeat on other side. 

Benefits: Stretches the hip and groins
Contraindications: Low back injury, knee injury
Modifications: Place folded blanket under sit bones if necessary. Support top knee with a blanket or a block if the gap is large.

Benefits: Increases flexibility of hips and pelvis. Strengthens core, and improves posture.
Contraindications: wrist or lower back injury

This can be done in any seated position. This position pictured is Hero Pose (knnes together, sitting on the feet) Bring ther arms straight forward, parallel to the floor, and widen your shoulder blades. Then cross left elbow over right in the center of the front of your body and bend the elbows. The left elbos fits into the bend of the right arm. Raise and bring the forearms perpendiculat to the floor. Twist arms and bring palms together. This may be difficult. It requires practice. Relax your shoulders down and gently raise elbows to shoulder height, and slowly press hands forward to open area between shoulder blades. Feel the lower part of your body being drawn downward while the top lifts and lengthens. Hold pose for several deep breaths. Slowly unwind and repeat on the other side. Hold pose for 3-10 breaths. Release and continue with opposite arm positions.

Benefits: Stretches back and arms, therapeutic for asthma Contraindications: Shoulder pain

Modification for Legs:  Using a Strap to Bridge the Gap: If your fingers do not touch behind the back, place strap over shoulder of the low arm. Grasp strap with low hand first, walk hand as high up strap as possible. Then grasp strap with top hand, gently pulling to bring back hand upward. Modifications for Arms: (for tight hips, knee pain or low back pain) Sit higher (on a folded blanket) to allow the pelvis to tilt forward. If it is difficult to cross legs tightly, place foot of top leg flat on the mat (as in marichyasana pose) either in front of shin, or beside thigh. Or practice arms alone, legs in easy pose (sukhasana).

Modification: If your fingers do not touch behind the back, place strap over shoulder of the low arm. Grasp strap with low hand first, walk hand as high up strap as possible. Then grasp strap with top hand, gently pulling to bring back hand upward.
Advanced Variation: Inhale, lengthen the spine. Exhale, hinging forward with a long spine and long neck, bowing forward. Breathe for five or more long, deep breaths. To come out, inhale slowly up to sitting, exhale and release arms and extend legs forward. Repeat on the other side.
Benefits: Stretches back of arms, rotator cuff, upper back, chest, gluteus, and other hip rotator muscles. Opens your chest and thoracic spine.
Contraindications: Rotator cuff injury, neck pain, knee injury or pain (cross legs loosely), low back pain (sit on edge of a folded blanket to tilt pelvis forward.)

Modification: If you have tight hips or hamstrings, you may want to elevate them by sitting on a folded blanket.
Benefits: Massages abdominal organs, stretches shoulders, stimulates brain, strengthens and stretches spine, relieves mild back andhip pain, sciatica relief, aids in digestion, asthma, and mestrual discomfort
Contraindications: Serious back or spine injury, high or low blood pressure, migraine, diarrhea, headache, insomnia

Begin in ither Easy Pose  Staff Pose (Dandasana). Feet are kept flexed. Draw the right foot in to your body. Grasp and lift the foot, knee to the right elbow and the arch of the foot into the left elbow. Clasp the fingers and gently rock back and forth as if cradling a baby, increasing mobility in the hip joints. Hold rocking position for several breaths, release, and repat on opposite side.

Modification: Place both elbows under, cradling the shin. Benefits: Hip opener, Stretches hamstrings, and calf muscles, Massages internal organs, Calms and relaxes the mind. Contraindications: Knee or hip injury

Begin seated in staff pose, legs extended out in front. Bend right knee, placing right foot on mat. Place hands behind your hips for support. Cross left shin over right knee. Flex left foot, pull toes towards shin. Inhale, lengthen spine, lift the chest. Exhale roll pelvis inward. Breathe deeply into the hips. Exhale, release tension.

Benefits: Stretches hips and groins, aids in relieving mild low back pain
Contraindications: Severe low back injury, knee injury

Modification: You may want to rest your buttock on a thickly folded blanket during the twist. 
Benefits: Calming, stretches spine, trunk, shoulders, and hips. Massages abdominal organs, supports digestion and elimination
Contraindications: Severe spine, hip disc problems. High or low blood pressure, insomnia, headaches, and diarrhea

Sit down on mat; stretch right leg out in front as pelvis is pressed firmly on the mat. Cross left leg over your right leg, left foot resting flat on mat next to right knee. Bend right leg, bringing right heel next to left hip. Pull left knee towards your chest your right hand. Exhale twist trunk towards the back with, head facing the back, and place left hand on mat next to left hip. Hold pose for about a minute and release. Eventually pose can be held longer, for several minutes. Repeat on other side.

Benefits: Realigns, strengthens and stretches the spine, hips, neck and shoulders. massages organs, alleviates fatigue, back pain, sciatica and menstrual pain. therapeutic for asthma and infertility
Contraindications: Pregnancy and menstruation due to the strong twist in abdomen. heart, abdominal or brain surgeries. peptic ulcer or hernia. severe spinal problems (those with mild slipped disc can benefit but avoid if severe)

Start on the mat, seated staff pose (legs fully extended). Bend right knee and draw right foot toward you and plant sole of foot on mat near sitting bones, shin of right leg is perpendicular to floor. Bring right hand behind the back, on the floor and lean back slightly until chest is open.
Inhale, raise your left arm up and lengthen the spine. Exhale, draw the left arm across right knee, twisting torso to the right. Hook the crease of your elbow around outside of right knee. Inhale, lift chest, lengthen spine keeping back straight. Look back over the right shoulder. Continue to twist and hold position for 5-10 breaths and release. Reposition and continue on opposite side.
Modifications: If it difficult to keep the spine vertical, try sitting about a foot in front of a wall and place the right hand agains the wall instead of the floor. Press into the wall to twist. Also, if bringing the elbow outside of the opposite knee is difficult, try holding the knee to the chest with the left arm during the twist.

Advanced Variation: Adding an arm bind deepend the twist. To bind the arms, bring the left arm to the outside of the right knee. Turn the arm so the inside of the elbow bends in front of the left knee, so that your left hand is reaches around the knee and down toward the left hip. The right hand reaches behind your back to grasp your left fingers, wrist or a strap. It may help elevated position with a folded blanket under sit bones. A strap if unable to clasp hands behind back.(Konasana, Sisrsana and Sukhasana are some of the preparatory asanas to work toward this more advanced pose.)
Benefits: Wrings out abdominal organs, stretches hips, groins, hamstrings, shoulders, Strengthens shoulders. Kidney and liver and brain are stimulated. Aids digestion.
Contraindications: diarrhea and asthma 

From Staff Pose (Dandasana), open the legs out as wide as is comfortable into Seated Wide-Legged Straddle (Upavistha Konasana). Bend right knee, bring right sole the inner left thigh/groin. Left foot is flexed. Sit tall, elongate the spine. Lean torso over to left, bringing back of left forearm to floor inside left leg. (If not possible, bring arm to shin or the thigh if necessary.) Gently twist torso away from the left leg, opening chest to the right.( If left arm is inside the left leg, press it into the leg for resistance. Gaze upwards but do not over rotate the neck. Raise right arm overhead, right biceps over right ear. Hold position for several breaths and come up. Reposition and continue on opposite side. 

Benefits: Stretches spine, shoulders, and hamstrings. Stimulates abdominal organs. Improves digestion,
relieves mild backache, eases anxiety, fatigue, insomnia, and headache

Benefits: Strengthens the abdomen and core, hips, and lower back.
Contraindications: Recent abdominal surgery, heart problems, back injury, menstruation, pregnancy.

Benefits: Strengthens the abdomen and core, hips, and lower back.
Contraindications: Recent abdominal surgery, heart problems, back injury, menstruation, pregnancy.

Shooting Bow Pose (Akarna Ahanurasana) View

Also known as Archer Pose, one leg is drawn back like an archer drawing a bow. As one side of the body holds a forward bend, the other side pulls back, opening up the hip and shoulder.

Begin in sit in Dandasana and inhale deeply. Exhale, bend forward from the hips and grab the big toes of both feet. Keeping the back as straight as possible and chest lifted, inhale and pull the right foot back to the right ear. Exhale and return to Dandasana and repeat on the opposite side. You may choose to move fluidly with each inhalation and exhalation through several rounds or hold the pose on each side through several breaths.

Modification: Use a strap to reach the feet                                                 Benefits: Increases flexibility, Strengthens feet, arms shoulders, thighs, buttocks and calves.Enegy points in the big toe energize abdominal muscles, aiding digestion.             Contraindications: Hamstring injuries

This is similar to the pose above but using the opposite hand and leg. Begin in Dandasana. Bend the right knee, cross over the left leg and place the foot near the left ankle. Exhale, bend forward from the hips and grab the big toes of both feet (left hand to right toe, right hand to left toe). Keeping the back as straight as possible and chest lifted inhale slowly and raise your right foot at the level of the right arm pit. Then try to touch your right big toe to the left ear.
The right hand should be pulling the left toe (leg straight as possible). Hold for several breaths and release back to Dandasana on exhale. Repeat on the opposite side. 

Benefits: Increases flexibility, Strengthens feet, arms shoulders, thighs, buttocks and calves.Enegy points in the big toe energize abdominal muscles, aiding digestion. Contraindications: Hamstring injuries

Come to kneeling position. Lower bottom onto feet and lengthen the spine. Bring your hands into your lap. You may want to cushion feet or ankles with a blanket for added comfort. This is a good posture for meditation.

Benefits: Stretches thighs and ankles, often used for meditation
Contraindications: Knee or ankle injury
*If you do not have knee pain, you may want to proceed to hero pose (vajrasana).

Use for centering before yoga or meditation or as a transitional rest between more difficult poses.
Begin in Thunderbolt Pose (Vajrasana). You may benefit from a blanket under the knees, lower legs, and ankles- letting the tops of the feet lower onto the mat. Lenthen the spine. With an inhale, reach arms forward and over the head as you pull forward onto knees. Exhale slowly back and down. Move back and forth with the breathe.

Start in a kneeling position. Keep knees together, separate feet, sit d down on mat between the feet (not sitting on the feet). If bottom does not easily reach the floor or if there is knee discomfort, place a blanket or block underneath sit bones. Keep feet straight, not turning inward or outward. If you have knee pain, try Thunderbolt Pose (Vajrasana) instead.

Benefits: Stretches thighs and ankles, improves osture. Often used for meditation.
Contraindications: Knee or ankle injury
*If you feel comfortable seated, try moving into reclined hero pose (supta virasana).

Benefits: Stretches abdomen, thighs, knees, ankles, and deep hip flexors. Relieves tired legs. Improves digestion. Aids menstrual pain.
Contraindications: Serious back, knee, or ankle problems, heart problems.

Benefits: Stretches thighs and ankles, opens the chest, neck, abs, and shoulders.
Contraindications: Knee or ankle injury

Sit up straight, legs straight in front of you, toes towards the ceiling. Rock gently from left buttock to right, pulling away flesh, allowing sitting bones to be grounded into floor. Inhale, stretching arms over head and lengthen spine upwards. Exhale, bend forward from the hips, spine elongated, reaching towards feet. Let the hands wrap around feet, ankles, legs, or rest on the mat. Try to keep the back more straight (but not rigid) rather than deeply curved. With each inhale, slightly lift and lengthen. With each exhale, gently bring head closer to knees. Hold 20 seconds at first and work to increase to about 3 minutes as desired. To come out, inhale and stretch your hands past feet, come up with straight back stretching arms and spine upward. Exhale and relax the arms down.

Benefits: stretches back of body from head to toe; back of legs, entire spine, and neck. massages internal organs, aids in digestion, calms anxiety, relieves headaches, lowers blood pressure, eases sinusitis.
Contraindications: asthma, diarrhea, back injury (use caution)

Benefits: Stretches hamstrings alves, elongates the spine.
Modifications: Put padding under the sit bones if necessary.

Sit on mat, (you may want a folded blanket under your seat), legs straight in front (Dandasana). Bend right knee, heel back toward perineum, sole of right foot against your inner left thigh. Right shin at a right angle to the left leg. If right knee does not reach mat, use a folded blanket for support. Exhale and turn torso slightly left. Line up torso with middle of the left thigh. Using a strap around left foot, gently pull and lengthen the spine while grounding through the sitting bones.
Or, without strap, reach right hand to grasp inner left foot and left hand to the outside of the foot. Inhale and lift torso, pressing the top of left thigh into the floor, extend through the left heel. Exhale, extend forward from groin (not hips). Stay in pose 1 to 3 minutes. Inhalation up and repeat on other side.

Benefits: Stretches spine, back muscles, hamstrings, and groins. Stimulates internal organs (liver and kidneys). Improves digestion. Calms the mind, relieves headache, and menstrual and menopausal discomfort. Therapeutic for high blood pressure, depression, and insomnia.
Contraindications: knee or low back injury, diarrhea, athsma

Benefits: Stretches ankles, groins, hips and back torso. Tones belly and aids digestion
Contraindications: Use caution for low back or knee injuries