Yoga: Seated Postures - Part 1

Step 1: Cross legged pose forward bend

Sit on the mat and cross your ankles and legs and place your legs some distance away from your hips. If you are flexible in your hips and back then just simply cross your ankles and sit directly on the floor, if not place a blanket underneath you. Spread the flesh of your buttocks to feel comfortable and grounded with your buttocks into the floor. Bring your hands forward in front of your legs on the floor and bring your upper body forward over your legs. Inhale lengthen your spine pressing your palms into the floor and exhale and extend the torso towards the floor. Make sure you keep your buttocks grounded. Stay in this posture for 5 breaths. Inhale and lengthen your torso forward and exhale and come back up to a seated position. Now change your legs over and repeat the stretch.

Step 2: Cross legged forward bend to the side

Keeping your cross legged position, rotate your trunk to the right side and place your hands onto the floor to the front of your right knee either side of the knee. Inhale extend your spine and torso exhale lower the torso towards the floor over the right knee. Hold for 5 breaths, inhale raise your upper body, extend and exhale back to the middle and repeat on the other side.

Step 3: Staff posture

From the cross legged position straighten your legs. Bring your feet and legs together with your feet flexed and the balls of your feet pressing forward. If you have difficulties sitting up straight and you have tight hamstrings then sit up on or two blankets. Press your front thighs towards the floor and pull the flesh of your buttocks from underneath. Pull the flesh of your calf muscle towards your heels. Now press your entire palms on the floor next to your hips and straighten your arms and lengthen your spine. Open and lift your chest. Hold for 5 breaths.

Step 4: Seated forward bend

Remember if you are unable to sit up straight and comfortably, sit on one or two blankets to help lift your spine. Start by bringing your legs and feet slightly apart, keeping your feet gently flexed. It is important not to collapse your feet and ankles but to keep them properly aligned during the posture. Bring the flesh from of your buttocks out and towards the back and draw the front of your thighs towards the hips. Inhale and begin to extend your torso forward and away from your hips towards your feet. Hold onto a yoga belt wrapped around the soles of your feet if you have difficulty in this pose. Relax your neck and shoulders and hold for about 5-8 breaths. Then return your body to the upright position.