This seated yoga pose index includes:
The first part includes cross legged seated and modified bharavjasana seated positions.
In the modified bharadvajasana sitting position one leg is in hero pose position the other leg is in a seated version of tree pose position. These poses contain for the most part twists, side bends and forwards bends. This set also links to a spine straightening and spine relaxing breathing method called easy breathing.
In the above part of the seated yoga pose index one foot is in the seated tree pose position and the other leg is either straight or bent.
This set includes hamstring stretches, side bends, twists and hip stretches in the shape of pigeon pose variations.
The above section of the seated yoga poses index could be thought of as the "lotus pose section" even though it contains some non-lotus yoga poses like janu sirsasana b and c as well as some hip stretches.
The first two stretches work a bit on deepening the external rotation ability of the hip while the third one, janu sirsasana b stretches both the front of the knee and the front of the ankle. And so these could be considered preparations for the lotus type poses that follow.
In the above section of seated yoga poses I've included Marichy poses where the non-Marichy foot isn't in lotus. (It is either straight or in hero position.)
Since the hero foot position is similiar to marichyasana, except that the knee is on the floor, I've also included yoga poses where one leg is in the hero foot position.
I've also included the half split.
In the above section of the seated yoga poses index the legs are symmetrically positioned. However in some of these positions the arms or upper body may be asymmetrical, hence the inclusion of one side bending yoga pose.
For the most part these poses are forward bending poses and back bends. Also included are some ab exercising yoga poses and some muscle assisted as well as gravity assisted shoulder stretches.
In the above section of the seated yoga pose index I've grouped "supine" or "laying on your back" yoga poses together with supine yoga poses using a wall to support the legs.
There are other ways to use a wall to help support your yoga pose but this section is limited to those where you are on your back (or on your shoulders) in front of a wall.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
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The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.