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Seated Pose (Dandasana)
Forward Bend
 

Though this pose may look simple, it is quite complex. Always focus on the alignment of the low back, the abdominal and thigh muscles. When done consciously, this pose can tone the entire body, the waist, and of course the abdominal muscles. An awareness of a proper seated pose will provide proper alignment for the subsequent poses in the seated sequence.

1.     Sit with straight legs, completely upright on your sit bones. Make sure that you are not slouching your back.

2.     You may want to sit on a blanket to keep your pelvis correctly aligned.

3.     Make sure to flex your feet and extend them out through your heels, pulling your toes back towards you.

4.     Keep the back of your thighs pressed firmly to the floor.

5.     As always, lengthen your spine upward, as if someone was pulling you spine from the top of your head, while keeping your shoulder bladed down.

6.     Perform this initial pose for 5- 10 even paced long breaths.

REFRESH BROWSER TO RE-RUN ANIMATION

Seated Cross Leg Forward Bend (Swastikasana)

1. Begin in a simple cross-legged position with your right leg folded in first with your left leg on the outside.

2. Stretch your arms behind you, placing your hands on the floor comfortably, with your fingertips turned away from your body.

3. As you inhale, lift your chest forward and up, while pulling up your shoulder blades down gently lifting your chin.

4. Take 3-5 long breaths.

5. As you exhale, walk your hands forward until you feel a comfortable stretch in your hips. 

6. As you stretch, keep your shoulders down, your sit bones squarely on the floor. Feel as if your are lengthening your spine.

7. After you have taken 3-5 breaths, slowly walk your hands back up to the starting position.
 

Singled-Leg Seated Forward Bend (Janusirsana)

1. Begin in a simple seated pose with arms to the sides, and legs forward, stretched, and relaxed.

2. Bend your right knee and place the sole of your right foot high on the inner thigh.
3. Slowly walk your hands down your extended leg until you feel a full stretch on your lower back. Do not force the stretch all the way for a full bend, but merely to a point of comfortable resistance.
4. As you perform the forward bend, keep your shoulder blades moving down your back and your abdominals fully engaged.
5. As you hold your foot/leg, lift your chest and continue breathing and lengthening your spine as you stretch the inner thigh and back of the bent thigh.
6. Breathe evenly for approx 5-10 slow breaths.
7. Inhale as you slowly walk your hand back up the stretched leg.
8. Change legs and repeat.

1.     Inhale and lengthen the spine.

2. As you exhale, twist the spine holding the position of comfort for 5 seconds. Concentrate on your breath and keeping your spine lengthened.

3. Inhale, then exhale while coming back to center. Repeat to the other side.
 

REFRESH BROWSER TO RE-RUN ANIMATION

Cat/Cow Pose (Marjarysana)—stabilizing the mechanics between the all-important abdominals and their action with the spine.

1. Focus on keeping your hands under the shoulders and knees under your hips. This is the neutral position for cat pose. Inhale, and lengthen the spine…

2. As you exhale, pull your abdominals in and gradually lift your rib cage toward the sky while releasing your neck forward. This is Cat pose.

3. Inhale, then as you exhale focus on extending your spine into a Cow pose while keeping your head focused ahead.

Repeat this sequence alternating between Cat and Cow 5 times.
 

REFRESH BROWSER TO RE-RUN ANIMATION

For focus on legs and buttocks:

1. As you inhale stretch one leg back

2. Exhale and bring the knee toward the chest.

3. Repeat this with each leg 2-3 times, then repeat this sequence with the other leg.

Child’s Pose: (Balasana)

Begin in the neutral position as above. Inhale and lengthen your spin, then as you exhale move your hips back while dragging your arms forward in front of you. You should feel as if you are sitting on your heels. This allows your body to be supported by your thighs.

Note: if this is difficult for your ankles or knees, place a small rolled towel or cloth under your ankles to relieve the pressure on them.

Note: if the pose is uncomfortable for the neck or head, placing a small block under the forehead and stretch the arms forward.
 

Mountain Pose to Volcano Pose: (Tadasana)

1. Feet comfortable distance apart.

2. Bring palms together to the heart and inhale bringing the arms above the head

3. Inhale arms to the sides, then bring the arms above the head.

Now imagine pushing off your legs and stretching for the sky from your heels up through your fingertips. Keep your spine and chest relaxed, and neck relaxed, guarding against forcing or creating tension. Also do not overextend or lock your knee and elbow joints.

Keep a slight backbend, allowing your chest to open slightly, revealing the openness of your soul to the world.

Time: 15 seconds to 1 minute NEXT