Seated yoga poses are suitable for practitioners of all levels and help to tone the core as well as promote better posture. By sitting down, yogis benefit from better stability which facilitates the opening of the muscles in the legs (hamstrings, calves, and quads), hips and abdominals.
Because seated yoga poses tend to be gentler than other categories of poses such as standing or balancing poses, these are suitable for seniors and beginners alike. The poses below will cover the basic seated yoga poses that are most commonly practiced in a yoga class and provides variations for gentler stretches.
Bound Angle Pose
Start this pose in a seated position on a yoga mat with legs straight in front of you. Bend the knees, pull heels close to the pelvis and drop the knees wide open to the sides with soles of the feet together. Grasp the thumbs of the feet with your fingers. Maintain the erect position throughout the pose and look in front.
Sit on the floor, legs unbent, and hands-on the ground. Inhale and hoist the hands upward. Exhale and fold forward in one swing moving the body as one unit. Reach down with your arms and rest the hands on the ground or touch the toes as per your flexibility. Place the chest, forehead, and nose over the thighs. Keep the back straight and fold from the hips and not at the waist. Hold this pose for 60 seconds.
Begin in a staff pose (Dandasana). Take a bend at the knees and set the feet firmly on the ground. Gently lift the feet off the floor, hug the thighs into the abdomen, and lengthen the tailbone. Slowly stretch the legs out and make the shins parallel to the floor. Raise the toes slightly above the eye level. Extend the arms alongside the floor.
Sit on the front edge of the yoga mat, knees folded, and feet on the mat. Roll the shoulder blades into the back and keep the head in a neutral position. Cross your legs with the right foot under the left leg to the outside of the left hip and vice-versa. Ensure the soles are perpendicular to the floor. Spread the toes and bend forward at the groins. Lay the hands on the ground in front of the shins. Repeat the same with the other leg on the top.
Head-to-Knee Forward Fold
Begin this posture in a seated pose with the spine and legs straight. Breathe in and fold the right leg at the knee. Place the foot sole against the inner left thigh and heel towards the perineum. Locate the left hand beside the left hip on the floor. Extend the right hand to take the inner left foot. Now grab the outside of the foot with the left hand. Lower down and touch the thighs with your stomach and head.
Come on your hands and toes with the thighs perpendicular to the ground and the inner knees touching each other. Widen the feet a little more than your hips. Turn the toes towards each other and keep the top of the feet flat on the floor. Sit back halfway with the torso leaning in the front direction moderately. Now, sit down between the feet. Hands will lay in lap or thighs, palms either up or down.
How do you feel after doing this sequence? Besides doing yoga, you are also expected to control your food for better nutrition intake. Starting a healthy life is hard but you will get the whole benefits soon.