The benefits of yoga are extensive. Not only does yoga affect the physical aspect of the body, it addresses the mind and spirit as well. Daily exercises are a great way to help relieve the stress of your day and can bring a sense of well-being to your life.
PART 3 OF 3: Basic Seated Pose Sequence: 15 step sequence of postures to use as a foundation in your basic yoga practice.
11. Roll the hips back to the floor and pull the left knee into Half Wind Relieving Pose
A. Interlace the fingers around the left knee. Tuck the chin into the chest with the head on the floor and pull the knee into the chest avoiding the ribcage to the left.
B. Press the low back, shoulders and back of the neck into the floor. Relax the legs, keep the elbows close to your sides.
C. Breathe and hold for 2-5 breaths.
1. Lying on your back, inhale the right knee in towards the chest. Interlace the fingers and inch or two below the kneecap.
2. Tuck the chin into the chest with the head on the floor. Gently pull the knee into the chest using the arms, avoiding the ribcage.
3. Press the shoulders and the back of the neck down into the floor, keep the elbows close to the sides of the body. Relax the legs, feet and hips.
4. Breathe and hold for 4-8 breaths, breathing deeply into the belly, actively pressing it against the thighs on the inhalation.
5. To release: exhale and release the arms and leg to the floor.
6. Repeat on other side.
Benefits + Contraindications
Benefits: Half Wind Relieving posture improves digestion and elimination as well as stretching the low back and lengthening the spine.
Contraindications: Recent abdominal surgery, hernia.
12. Repeat #10 and #11 on the other side with the right leg extended
13. Bring the bottoms of the feet together into Supine Bound Angle
A. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.
B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.
C. Breathe and hold for 3-8 breaths.
1. Lying on your back, bend the knees and bring the bottoms of the feet together. Bring the feet to the floor with the heels close to the hips. Let the knees open wide apart.
2. Inhale and slide the arms along the floor up over your head. Place the palms together, crossing the thumbs.
3. Breathe and hold for 4-8 breaths.
4. To release: exhale and gently release the arms and legs.
Benefits + Contraindications
Benefits: Supine bound angle is a simple posture which gently opens the hips and the shoulders.
Contraindications: Recent or chronic injury to the hips or shoulders.
A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the sides of your body and the palms are facing up.
B. Close the eyes and consciously relax the body from the toes to the crown of the head.
C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.
1. Lying on your back, let the arms and legs drop open, with the arms about 45 degrees from the side of your body. Make sure you are warm and comfortable, if you need to place blankets under or over your body.
2. Close the eyes, and take slow deep breaths through the nose. Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.
3. Scan the body from the toes to the fingers to the crown of the head, looking for tension, tightness and contracted muscles. Consciously release and relax any areas that you find. If you need to, rock or wiggl part sof your body from side to side to encourage further release.
4. Release all control of the breath, the mind, and the body. Let your body move deeper and deeper into a state of total relaxation.
5. Stay in Shavasana for 5 to 15 minutes.
6. To release: slowly deepen the breath, wiggle the fingers and toes, reach the arms over your head and stretch the whole body, exhale bend the knees into the chest and roll over to one side coming into a fetal position. When you are ready, slowly inhale up to a seated position.
Benefits + Contraindications
Benefits: Corpse pose is essential to practice at the end of every yoga practice. This posture rejuvenates the body, mind and spirit while reducing stress and tension.
Contraindications: Third trimester of pregnancy.
15. End in Easy Pose
A. Bend the knees and slowly roll over to one side. Press up into a seated position.
B. 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.
C. 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.
D. 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.
Optional: Use a hand mudra while seated in the posture.
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.
To Read more basic yoga poses:
BASIC YOGA POSES - Part 1 of 3
BASIC YOGA POSES - Part 2 of 3
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