SEATED POSES:

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.

BADDHA KONASANA (Bound Angle Pose) 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
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 Therapeutics: Strengthens legs, increases core awareness
DHARANA VIRASANA (Hero's Concentration Pose) Sit with legs in Virasana Cross right arm over left arm as in Garudasana Repeat to both sides Therapeutics: Opens the upper back and stretches Rhomboids
GOMUKHASANA (Cow's Face Pose) 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 Preparation: Garudasana Arms, Thread the Needle
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 Preparation: Supta Padangusthasana, Virasana
SAITLYASANA (Dolphin Pose) Begin in Z-Pose Turn over bent right leg placing one hand to either side of knee Exhale and bend forward like a dolphin diving into the water Inhale scoop and lift chest like a dolphin diving out of the water Therapeutics: Connects to the water element of the lower belly
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
VIRASANA (Hero Pose) Sit on block between heels Ground thighs and lift up through crown of head 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
Photos by Izzie Rezucha-Brown, © 2011