Z-Pose Series

One of my favorite series that has evolved over the years, Z-Pose Series might be just what you have been looking for as an antidote to sitting at your desk all day. You begin in an asymmetric seated position, one leg externally rotated and the other internally rotated. Then add simple repetitive movements such as Cat/Cow and other undulating pelvic and spinal movements that bring fluidity and awareness to the joints of the hips, sacroiliac and lumbar spine.  

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Z-Pose Cat/Cow

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee, hands on hips.
Cow: Inhale arch back lift head tilting tail back. Drop pubic bone towards floor and belly forward. Draw elbows back to open the chest.
Cat: Exhale round back engaging lower abdominal muscles. Tuck tail under, round upper back and drop head bringing elbows forward to open upper back.
Repeat 5-10 times per side with the breath.
Therapeutics:  Re-balances the musculature and energy of the pelvis.

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Z-Pose Hip Press

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor beside hip and right hand on hip.
Inhale press right hip forward (you can also reach right hand diagonally up toward ceiling). 
Exhale release hips back to center (releasing right hand towards right toes). 
Repeat 5-10 times per side with the breath.
Therapeutics:  Strengthens the gluteus medius muscle, brings movement and fluidity into the pelvis.

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Z-Pose Dolphin Dives

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. 
Turn the torso to the left and place hands on either side of left knee. 
As you exhale curl tail bone under lean slightly back, bend elbows and drop torso forward. 
As you inhale scoop chin, chest and belly forward and up. 
Repeat 5-10 times per side with the breath.
Therapeutics:  Brings movement and fluidity into pelvis. low back and abdomen.

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Z-Pose Pigeon
Shaitalyasana

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Turn the torso to the left and line up the navel to the left knee. Walk hands out on either side of left knee. Lay forward supporting on arms on floor, rest head on hands or blocks.  
Hold for 10-20 breaths.
Therapeutics: Opens the outer hip and stretches the lower back. In this alternative to Eka Pada Rajakapotasana less weight is placed on the knee which makes it easier for those with arthritis.

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Z-Pose Lift

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. Place left hand on floor behind you as you inhale and press hips forward bringing right arm overhead. Exhale and return to seated position.
Repeat 5 times with the breath
Therapeutics: Stretches Psoas of internally rotated leg, stretches abdomen and provides a gentle back bend.

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Z-Pose Twist

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee.
Variation I:  Place both hands on the floor to the outside of the left leg and twist torso so that the right hip comes off of the floor. Extend lower abdomen and either keep arms straight extending up the spine toward the crown. 
Variation II: Or you can try coming down on the forearms for a deeper lumbar twist. 
Hold up to 10 breaths then release up to seated.
Therapeutics: Deeply twists the lumbar and thoracic spine. ​

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Z-Pose Sidebend

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. 
Variation I:  Place right forearm along the inside of the right leg, palm cupped upwards. Place left hand over right shoulder.
Variation II:  Inhale and reach left arm up and gently arc it over the head as you side bend to the right. Hold for 5-10 breaths then release back to the center. ​

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Z-Pose Forward Bend

Sit with left leg externally rotated, right leg internally rotated with left toes in line with right knee. 
Variation I:  Place the hands on the floor in front of the left shin. Reach the heart forward keeping the sit bones grounded into the floor. 
Variation II:  If it is available to you, you may also come down to the forearms for a deeper stretch. Hold for 5-10 breaths, then release back up to a seated position.

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Bound Angle Pose
Baddha Konasana 

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.

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Reclining Bound Angle Pose
Supta Baddha Konasana 

Sit in front of two long-fold blankets or a bolster parallel to mat. Place soles of feet together and let knees move apart resting on blocks or bolster. Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back. Lie back over bolster and place blanket under head. Rest 5-15 minutes, then release
Therapeutics: Relaxes floor of pelvis, opens belly and chest, creates a sense of safety and calm