SEATED/TWISTS Yoga Poses | Pose Directory | YogaClassPlan.com

Bound Angle Pose Baddha Konasana

aditya — Thu, 17 Jun 2021 12:50:33 +0000

Seated, with the knees bent and the feet flat on the floor, slide the heels towards the pelvis. Bring the soles of the feet together allowing the knees to relax towards the ground. Hold the big toes with the middle and index finger, or conversely, place the palms on the ankles or shins. Keep the outside edge of the feet on the floor. To maintain alignment from the knee to the foot, avoid sickling the ankle joint. Lengthen the spine by drawing the hips, ribcage and shoulders into alignment. To deepen the posture, inhale to reach taller, and then exhale to fold forward from the hips.

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Staff Pose

aditya — Thu, 17 Jun 2021 12:47:57 +0000

Start from a seated position with the legs extended out from the body. Flex the feet and energize the legs drawing up the quadriceps muscles and lifting the knee caps. The feet and knees should point up to the ceiling. Lengthen the spine by lifting up from the sitz bones and creating a neutral pelvis. Draw the entire spine into alignment, paying special attention to keeping the back of the neck lengthened and gently engaging the throat lock- jalandhara bandha. The arms reach down beside the body and the palms press down into the ground to create more lift through the spine.

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Cow Face Pose

aditya — Thu, 17 Jun 2021 12:44:58 +0000

Begin sitting in a cross-legged position or Easy Sitting Pose (Sukhasana). Bring the front leg on top of the bottom leg crossing the knees one on top of the other (note that the knees may not line up completely if the hips are tight). Ensure that both sitting bones are touching the ground (use a prop is necessary). The feet should be approximately the same distance from the hips on either side of the body.

If the right knee is on top, stretch the left arm straight up toward the ceiling with the palm facing back, bend at the elbow to reach down between the shoulder blades. Reach the right arm out to the side of the body and again turn the palm to the back with the thumb facing down. Bend at the elbow and rotate from the shoulder to reach up between the shoulder blades. Clasp the fingers together if it’s available (or use a strap between the hands). Reach the top elbow towards the ceiling and then bottom elbow towards the floor to deepen the stretch. Lengthen up through the spine. Stay in the pose for 1-2 minutes and then repeat with the other leg on top and the opposite arm position.

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Easy Sitting Pose

aditya — Thu, 17 Jun 2021 12:39:34 +0000

Start with a folded blanket or foam block to sit on. Sit at the front edge of the block and fold the legs into a comfortable cross-legged position. Allow the knees to open wide and let one foot rest in front of the other. Allow the upper legs and shins to form a small triangle of space in front of the body. Allow the weight to rest evenly in the sitz bones keeping the pelvis in a neutral position. Lengthen the spine up from the pelvis. Allow the ribcage to float on top of the pelvis and the head to align over the torso.

There are several different options for the hands. The palms can be placed in the lap with one hand resting in the other- a mudra can be created by bringing the thumbs together to touch. Alternatively the hands can be placed on top of the knees wither with the palms down (a more grounding approach) or with the palms up- perhaps taking one of several mudras.

This posture can be held for any length of time and is a comfortable position to work on meditation.

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Seated Forward Bend Pose

aditya — Thu, 17 Jun 2021 12:35:37 +0000

Begin Seated with both legs extended out in front of the body. Adjust the pelvis to bring equal weight into both sitting bones. Engage the muscles of the legs, actively pressing the back of the legs into the floor and pressing out through the heels. Inhale to sit up tall through the spine and lift the chest (it may be necessary to sit up on a folded blanket or block). Press the hands down into the ground on either side of the legs to find more length in the spine. Exhale and fold forward from the hips to stretch over the tops of the legs. Press the sitting bones and the top of the leg bones back. The arms can reach forward to hold the outside edges of the feet (or ankles, or shins, if the feet are not possible).

Hold the posture for 1 minute to several minutes. To come out of the pose, inhale to lengthen and lift the spine, sliding the hands back.

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Full Boat Pose

aditya — Thu, 17 Jun 2021 12:32:54 +0000

Sit with the knees bent, feet flat on the floor and legs together. Allow the upper body to straighten, engaging the muscles of the upper back and abdominals. Gently hinge the upper body back to balance on the back edge of the sitz bones. Use the abdominals to lift the feet up off the floor. Lift the shinbones until they are level with the floor and then extend the legs out to a 45-degree angle from the ground.

Hold the position for a few breaths, up to a minute then gently bend the knees to return the feet to the floor.

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Prayer Squat Pose

aditya — Thu, 17 Jun 2021 12:27:59 +0000

Beginning in Tall Mountain pose (Tadasana) The Pose – Step the feet out to shoulder width with the feet at a 45° angle (toes pointing out towards the edges of the mat). Slowly bend the knees coming down to a low squat with the knees wide. Bring the palms together in prayer pose (Anjali mudra). Inhale and press the elbows against the inside of the knees. Exhale and extend the arms between the legs releasing the neck and head towards the floor. On the inhale return the arms to prayer and repeat 3-5 times. To exit the pose, bring the hands in front of the feet. On the inhale bring your weight into the hands and arms. On the exhale slowly extend the legs to a forward bend. On the inhale roll all the way up – one vertebra at a time back to Tall Mountain.

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Head to Knee Forward Bend Pose

aditya — Thu, 17 Jun 2021 12:25:51 +0000

Begin in a seated pose with the legs extended. Bend the left leg, drawing the sole of the foot to the upper inside of the right thigh. The left knee should rest comfortably on the floor. Bring both hands to either side of the right leg. Inhale and turn towards the extended leg. Exhale and fold forward. Breathe slowly and deeply for five breaths. To come out of the pose, inhale back to the start position. Repeat the other side.

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Churning the Mill Pose

aditya — Thu, 17 Jun 2021 12:08:56 +0000

Start in Staff pose and inhale. While exhaling move the feet away from each other while keeping the legs straight and the feet flexed. Inhale and clasp the hands out in front of the body with straight arms. Tighten abdominal muscles and maintain a straight back. Moving from the waist, angle the clasped hands over the right foot starting a circular rotation from the waist. Exhale and move the clasped hands forward and between the feet, leaning forward. Continue the movement to the left over the left foot. Inhale and continue circling the clasped hands back, while leaning back and toward the right foot. Exhale as the hands approach the right foot. Rotate 5-10 times, and then repeat in the other direction.

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Half Lord of the Fishes pose

aditya — Thu, 17 Jun 2021 11:49:36 +0000

Begin in a seated position with the legs stretched out in front. Bend the right leg and bring the foot across and to the outside of the left knee. Now bend the left leg, drawing that foot towards the outside of the right hip. Inhale to lift and turn the torso, bringing the left elbow to the outside of the knee and the right hand behind the back. At the same time turn head and eye gaze to look over the right shoulder. On the exhale press the left elbow against the right knee. To complete the pose, bend the left arm and open the palm. Breathe deeply and slowly for the duration of the pose. To come out the pose, release the left arm, inhale back to centre and on the exhale stretch the legs back to the start position. Repeat the other side.

Check out this other article also… 3 tips for teaching the Half Lord of the Fishes (Ardha Matsyendrasana)

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