Yoga is a scientific system of physical and mental practices that originated in India more than three thousand years ago. Its purpose is to help each one of us achieve our highest potential and to experience enduring health and happiness. With Yoga, we can extend our healthy, productive years far beyond the accepted norm and, at the same time, improve the quality of our lives.
In life, it is necessary to learn how to relax after a period of activity. People spend approximately one third of their time in sleep, trying to recoup the energy and vitality they expended during the day. Unfortunately, many never achieve this objective because they haven't learned the essentials of relaxation. Relaxation practices in Yoga are different than sleeping, but their benefits are similar, and the principles of deep relaxation can be applied with equal effectiveness to our sleeping hours as well as our waking ones. When properly done, deep relaxation can become a powerful meditation practice that helps to anchor and stabilize the mind's awareness in a pool of deep tranquility and peace.
Basic Seated Pose Sequence: 15 step sequence of postures to use as a foundation in your basic yoga practice.
A. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.
B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.
C. Breathe and hold for 10-30 breaths.
1. Come into a seated position with the buttocks on the floor, then cross the legs, placing the feet directly below the knees. Rest the hands on the knees or the lap with the palms facing up or down.
2. Press the hip bones down into the floor and reach the crown of the head up to lengthen the spine. Drop the shoulders down and back, and press the chest towards the front of the room.
3. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth.
4. Breathe deeply through the nose down into the belly. Hold as long as comfortable.
Benefits + Contraindications
Benefits: Easy pose is a comfortable seated position for meditation. This pose open the hips, lengthens the spine and promotes groundedness and inner calm.
Contraindications: Recent or chronic knee or hip injury or inflammation.
A. With the left leg straight, bring the right foot against the left thigh. Inhale the arms up and interlace the fingers. Exhale forward bending the knee enough to get the fingers around the toes.
B. Press the head in towards the knee, press out through the left heel and gently pull back on the toes.
C. Breathe and hold for 3-6 breaths.
1. Seated in Bound Angle or Easy pose, extend the right leg straight out in front of you, place the bottom of the left foot against the right thigh. Pull the right leg in to square the hips to the front wall.
2. Inhale the arms up and reach out of the waist lengthening the spine.
3. Keep the length as you exhale forward, bending the right knee enough to interlace the fingers around the foot and to place the head against the knee.
4. Work the posture by pressing the head down into the knee, sliding the right heel away from you, lengthening the right leg. Keep the head pressed to the knee while straightening the leg as much as you can. For a deeper stretch in the leg, press the heel away and pull the toes towards your head.
5. Relax the shoulders, neck and face. Make sure the shoulders are parallel to the floor. Use the arms only enough to keep the head in contact with the knee.
6. Breathe and hold for 3-6 breaths.
7. To release: inhale the arms up over your head, exhale them to the floor. Repeat other side.
Benefits + Contraindications
Benefits: Seated head to knee stretches the back and deeply stretches the back of the legs. This posture calms the mind and emotions, stimulates the nervous, reproductive, endocrine and urinary systems.
Contraindications: Recent or chronic back or knee injury or inflammation.
A. Lift the arms parallel to the floor with the palms facing each other. Inhale and lean back to lift the left leg up as high as comfortable.
B. Press out through the left heel and reach the toes towards the ceiling. Reach the crown up and roll the shoulders down and back to keep the chest lifted.
C. Breathe and hold for 2-4 breaths.
1. From a seated position, extend the right leg forward and bend the left foot in towards the right thigh. Inhale the arms over the straight leg, parallel to the floor, with the palms facing each other.
2. Slowly lean back and inhale the right leg up, pressing out through the heel, letting your gaze rest on the big toe.
3. Relax the shoulders away from the ears and draw the shoulder blades towards the spine to lift and open the chest.
4. Breathe and hold for 2-6 breaths. Put as much effort into lifting the chest as you are in lifting the legs.
5. To release: slowly exhale the leg down to the floor and release the arms down.
6. Repeat on the other side.
Benefits + Contraindications
Benefits: One Leg Boat pose strengthens the abdominal, core body strength and the legs. This posture also helps improve balance, focus and concentration. Recent or chronic injury to the abdomen, knees, hips, arms or shoulders.
Contraindications: Recent or chronic injury to the knees, hips, arms, neck or shoulders.
A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.
B. Close the eyes and look up at the third eye point. Breathe and hold for 3-6 breaths.
1. From a seated position, bring the bottoms of the feet together with the knees bent out to the sides, and interlace the fingers around the toes.
2. Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the floor to open the hips.
3. Keeping the back flat and the chest open, exhale and gently pull your torso forward. Close the eyes and stare up at the third eye / sixth chakra.
4. Breathe and hold for 3-8 breaths.
Benefits + Contraindications
Benefits: Bound angle opens the hips and chest, lengthens the spine and stimulates the reproductive, nervous and respiratory systems.
Contraindications: Recent or chronic knee or hip injury or inflammation.
5. Repeat #2 and #3 on the other side, with the right leg forward
A. Press down into the hips and palms to lift the crown up. Roll the shoulders down and back and press the chest forward.
B. Press out through the heels and gently pull the toes towards your body.
C. Breathe and hold for 1-4 breaths.
1. From a seated position, extend the legs straight out in front of you with your hands behind your hips, fingers pointed forward or away.
2. Press the hip bones down and reach the crown of your head up to lengthen the spine. Drop the shoulders down and back and press the chest forward. Use the arms to support the chest open and the spine straight.
3. Press the heels away from you and pull the toes towards your head.
4. Breathe and hold for 3-6 breaths.
Benefits + Contraindications
Benefits: Staff posture lengthens and realigns the spine, gently stretches the backs of the legs, opens the chest and stimulates the respiratory system.
Read more:
BASIC YOGA POSES - Part 2
BASIC YOGA POSES - Part 3
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