Sukhasana (Easy Seated Pose)
  • Sit on edge of folded blanket with ankles crossed
  • Try to sit high enough so that knees are at level of hip
    points
  • Variations: Stack shins or place both shins on floor with
    heels at center line
  • Therapeutics: Good for seated mudra, pranayama or
    meditation practice
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  • Sit with the soles of the feet together and the knees apart
  • Sit on the edge of a folded blanket if needed
and the knees apart
  • Hold 10-20 breaths then release
  • Therapeutics: Good for sciatica and stretching the hips,
    groin and lower back

  • Sit with the left knee bent and bring the left foot to the
    outside of the right hip
  • Bring the right knee on top of the left and the right foot
    goes outside of the left hip
  • Raise the arms out to the sides and turn the palms
    backwards
  • Raise the left arm overhead and bring the right arm
    behind the back, bending both elbows
  • Either grasp a strap or clasp the hands together behind
    the shoulders
  • Hold 10-20 breaths then release and change sides
  • Therapeutics: Stretches both the shoulders and the hips
Krounchasana (Heron Pose)

  • Sit on a block with the right leg in Virasana and the left
    foot on the floor
  • Either wrap strap around sole of foot or hold sole of foot
    with both hands
  • Inhale open chest and lean back taking left foot off floor
    and bringing left knee to chest
  • Exhale and extend the left leg straight
  • Hold 10-20 breaths then release and change sides
  • Therapeutics: Good for balance and focus, stretches
    hamstrings and hips
Dandasana (Staff Pose)
  • Sit with the legs straight out in front of the torso
  • Sit on the edge of a folded blanket if needed and/or
    press the hands into the floor
  • Ground the thighs toward the floor, activate the feet
  • Lift up through the torso and relax the shoulders
  • Hold 10-20 breaths then release
Seated poses are a nice way to gently warm up for a practice, or to wind down a practice. They
are also helpful for those who have mobility issues as they are done sitting down so there is less
chance of losing your balance.

  • Sit on block between heels
  • Ground thighs and lift up through crown of head
  • Variations:
    - Ankle Pain - Kneel on folded blanket with crease of
    ankles at edge of blanket
    - Knee Pain - Sit higher so knees do not have to bend all
    the way
  • Therapeutics:  Stretches quadriceps, lubricates knee,
    good for seated mudra, pranayama, or meditation
    practice
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