3/11/2023 0 Comments Seated yoga sequence![]() ![]() If your full palms don’t reach the floor, it’s ok to be on fingertips, just make sure to have strong contact between your fingers and the floor. Press your palms to the floor on either side of your seat but don’t let this action force your shoulders up. Relax your shoulders away from your ears.Ħ. Draw your navel gently toward your spine.ĥ. Using your hands, shift your butt flesh to each side so that your sit bones (anatomical term: ischial tuberosity) have a firm foundation on the floor.Ĥ. ![]() If your spine is rounding, take a prop under your seat.Ģ. Come to sit with your legs extended straight out in front of you. Like Mountain, it looks deceptively simple but requires close attention to detail.ġ. Staff Pose is the equivalent for seated postures: an alignment baseline. 11 Seated Poses to Get You Started Staff Pose (Dandasana)īenefits: Improves postural awareness, opens the legs, chest, and shoulders.Īlignment Insights: You’ve probably heard it said that Mountain Pose is the alignment touchstone for many of yoga’s standing poses. Raising your hips often helps your spine come into a more sustainable alignment. If you find it difficult to sit up straight, try taking a folded blanket, bolster, or block under your bum. Sitting on the floor on your yoga mat provides a position of stability, which facilitates opening the body, but it’s not comfortable for everyone. Seated poses are ideal for improving flexibility by stretching the legs (hamstrings, quads, and calves), back, and muscles around the pelvis, also known as the hips. ![]() What are the Benefits of Seated Yoga Poses? You can do them to loosen up at the beginning of a yoga session but you will probably be able to go deeper if you revisit them toward the end of your practice after you’ve generated some heat with standing postures. These types of postures are appropriate for practitioners of all levels with the use of props as necessary to promote safe alignment. Yoga’s seated poses include straight and cross-legged postures, forward folds, and twists. ![]()
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