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  • Seated Yoga Poses Index
    Seated And Reclining Yoga Poses with One or Both Legs Forwards

    Indexes: Standg Seatd Prone Balnce

    This seated yoga pose index includes:

    Cross Legged Poses

    easy breathing (or costal breathing with spine relaxed. Ribcage is bend forwards so that chest sinks down and head sinks forwards and down (couch potato posiition). This is the end of the exhale phase. Neil Keleher. Sensational Yoga Poses. Easy breathing (or costal breathing) with spine long. Ribs move away from pelvis. Ribs are spread apart. Head is pulled up and back from ribcage so that neck is long. This is the end of the inhale phase. Neil Keleher. Sensational Yoga Poses. Sitting with legs crossed one hand is placed on the opposite knee. The other hand is on the floor just behind the body. Both arms are being used to turn the ribcage to one side, twisting the spine. Neil Keleher. Sensational Yoga Poses.
    Sitting with legs crossed and hands in prayer, use the muscles of the waist and ribcage to turn the ribcage and twist the spine. Neil Keleher. Sensational Yoga Poses. Sitting with legs crossed one option for the arms while twisting the spine is to clasp the hands behind the back and reach the arms upwards. (This is the same arm position used in prasaritta padottanasana C). Neil Keleher. Sensational Yoga Poses. Sitting with legs crossed one option for the arms while twisting the spine is to put the hands in reverse prayer position (hands together behind the back with fingers pointing upwards). Neil Keleher. Sensational Yoga Poses.
    Bending forwards with legs crossed, reach ribs away from the pelvis and open the spaces between the ribs. Reach the head away from the ribcage. Reach the shoulders forwards, (towards the ears) and make the arms long. Spread the fingers. Neil Keleher. Sensational Yoga Poses. Sitting with legs crossed, bend forwards and then reach both arms to the side. Use the arms to bend the lumbar spine and thoracic spine sideways. Neil Keleher. Sensational Yoga Poses. Bending forwards while sitting with the legs crossed, reach one arm across the front of the chest towards the opposite side. Sink that shoulder down towards the floor to stretch the outside of the shoulder. Reach the other arm forwards and lengthen the upper body. Neil Keleher. Sensational Yoga Poses.
    Sitting with legs crossed, bend forwards and place one elbow on the floor. Turn the ribcage towards the opposite side. Place hands together in prayer and position the forearms so that they form one straight line. Press the bottom elbow into the floor. Press the top hand against the bottom hand. Using both shoulders turn and twist the ribcage and spine. Neil Keleher. Sensational Yoga Poses. With legs in modified bharadvajasana position (one leg in hero, the other leg folded to the inside) bend towards the hero leg side, using the hand on the hero side to support the weight of the upper body. This stretches the side of the body and also acts as a preparation for hero pose, sinking the hero side hip to the floor. Neil Keleher. Sensational Yoga Poses. With legs in modified bharadvajasana position (one leg in hero, the other leg folded to the inside) bend towards the hero leg side, reaching the hero side arm out to the side and the other arm up and over the head. Use the weight of the arms to help stretch the side of the body. Neil Keleher. Sensational Yoga Poses.
    Sitting with legs in modified bharadvajasana position, bend forwards and then use the arms to bend the spine towards the janu sirsasana side. Neil Keleher. Sensational Yoga Poses. yoga for flexibility, double pigeon. In this pose my left shin is on top of the right. Shins are parallel with left ankle ontop of the right knee and right ankle directly below left knee. My upper body is leaning forwards about 45 degrees with both hands on the floor helping to support my ribcage. Spine is long and straight as I tilt forwards at the pelvis. Model, Neil Keleher. Sensational Yoga Poses. Yoga for flexibiity, shoelace iliotibial band stretch. This pose can be great for stretching along the side of the thigh. I'm sitting with one leg ontop of the other with knees almost vertically aligned. My feed are slightly rearwards with respect to my knees. Torso is upright. Hands are on my feet, relaxed. Just sitting in this position while trying to keep knees together and both sitting bones on the floor can be a stretch. Model, Neil Keleher. Sensational Yoga Poses.

    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.

    Seated Tree Position Poses

    If you are flexibility impaired, then one option for janu sirsasana side bend is to bend the knee of the leg you are bending towards. If you find that you tend to tip backwards you can also place the hand on the floor to the outside of the upward pointing knee. Neil Keleher. Sensational Yoga Poses. One option for a seated side bend is to sit with legs wide, with one knee straight and the other knee bent with the shin folded to the inside of the thigh (janu sirsasana position). Bend towards the straight leg to stretch the side of the torso. In this case the top hand grabs the foot of the straight leg with the uppermost side of the ribcage rolling back. The lower shoulder is to the inside of the leg and pressing back against the leg. Neil Keleher. Sensational Yoga Poses. janu sirsasana a with head to shin and hand on the floor either side of the straight leg. Neil Keleher. Sensational Yoa Poses.
    Modified compass pose or Compass pose preparation is a seated hamstring stretch. From a cross legged position grab one foot with both hands, lift the floor and straighten the knee. Keep the neck long and chest lifted. Relax the shoulders to make it easier to straighten the knee. Neil Keleher. Sensational Yoga Poses. For compass pose, start from a seated cross leg position. Place one thigh behind the same shoulder. Press the hand into the floor. Grab the foot with the opposite hand. Keep the shoulder relaxed slowly straighten the knee and rotate the leg so that the knee points towards the side of the body. Press the other shoulder back against the leg. Neil Keleher. Sensational Yoga Poses. Modified Marichy position with non-Marichy foot folded to the inside of the other foor. Torso is twisting away from the Marichy side. Neil Kelher. Sensational Yoga Poses.
    ardha matsyendrasana seated yoga pose. Step one leg over the other. Have foot just beside the other knee. In this picture the opposite arm is hugging the top knee. The other hand is on the floor behind the back. Both arms are being used to turn the ribcage and twist the spine. Neil Keleher. Sensational Yoga Poses. pigeon yoga pose, pigeon yoga pose variations, pigeon hip stretch, pigeon hip stretch variations, pigeon pose with torso upright, pigeon yoga pose with toes tucked under Pigeon yoga pose with torso down. Back knee is lifted with toes tucked under. Pelvis is level from left to right. Front foot is slightly rearwards in relation to the front knee. Elbows are straight with arms reaching forwards. Hands are being used to push the torso rearwards. Head is lifted and chest is open. Neil Keleher. Sensational Yoga Poses.
    In screaming pigeon hip stretch one leg is forwards with the shin on the floor. The other leg reaches back. The front leg hip is on the floor, with the shin parallel to the front of your mat (if you are using a mat). The back reaches straight back. Using the hand on the front leg side, push the shoulder of that arm towards the foot. Keep the neck long and the chest open. To add weight lift the back knee. (Toes can be tucked or pointing back.) Keep the front leg hip on the floor and sink the back leg hip. As you do so try to rotate the back leg so that the knee poings downwards.

    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.

    Lotus And Lotus Preps

    Yoga for Flexibility, glute and piriformis stretch. In this hip stretch I'm sitting with both knees bent. One foot is on the floor. The other foot is resting on top of the knee of the other foot. My hands are on the floor behind me and I'm using them to push my ribcage towards my front foot. Model, Neil Keleher, Sensational Yoga poses. Yoga for Flexibility, Armpit pose. In this pose I'm sitting with a knee bent and foot on the floor. The other knee is also bent with the knee on the floor but foot lifted. My same side upper arm is resting on top of the foot and I've grabbed hands (bound) behind my back. This should actually be called elbow pose but with practice you can get the foot into the armpit. Model, Neil Keleher, Sensational Yoga poses. Getting into Janu Sirsasana B seated yoga pose, Using hands to lift the hips and place anus on top of the bent knee heel.
    janu sirsasana C, in this picture torso is upright with spine long. Foot is against the inner thigh with heel uppermost and toes tucked towards the knee. Neil Keleher. Sensational Yoga Poses. Half bound seated lotus (ardha baddha padma paschimottanasana) with torso upright and as a possible substitute for bharadvajasana seated yoga pose twist. Neil Keleher. Sensational Yoga Poses. full lotus, hands on knees
    Marichy B from lotus leg side. Head off of the floor. Marichy D (working towards binding) bharadvajasana, one leg in lotus the other in hero. Lotus foot is bound with same side arm from behind the back. Hero side hand is on the lotus knee. Torso is twisting towards the lotus side. Neil Keleher. Sensational Yoga Poses.

    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.

    Non-lotus Marichy and Hero and Half Split

    modified Marichy position with non-Marichy leg in hero pose. Neil Keleher. Sensational Yoga Poses. Marichy A from side, can see hand grabbing wrist behind back. Marichy C
    triang muka eka pada paschimottanasana with hand grabbing wrist. three quarter front angle reclining half hero pose (ardha supta virasana), arms behind head If your flexibility is limited in half hero seated side bend, then bend the knee of the straight leg. Keep the heel on the floor. To make bending to the side easier, place your hand on the floor to the outside of the non-hero position leg. Neil Keleher. Sensational Yoga Poses.
    One option for a seated side bend is to sit with legs wide, with one knee straight and the other knee bent with the shin folded to the outside of the thigh (hero position). Bend towards the straight leg to stretch the side of the torso. In this case the top hand grabs the foot of the straight leg with the uppermost side of the ribcage rolling back. The lower shoulder is to the inside of the leg and pressing back against the leg. Neil Keleher. Sensational Yoga Poses. Frog pose seated Inner thigh stretch. Sit with legs open 90 degrees. Keep one knee straight. Bend the other knee with the shin to the outside of the thigh (hero position). In this picture foot is turned so that the instep is on the floor and the toes point outwards. You can also position foot so that the top of the foot is on the floor. Turn midway between both thighs and slowly bend forwards. Neil Keleher. Sensational Yoga Poses. yoga for flexibility, half split yoga hip stretch. In this stretch my legs are in a side to side split but with one knee bent. The bent knee and both elbows are on the floor. Viewed from the side the straight leg foot, pelvis and bent knee are all in one line. My elbows are slightly ahead of my shoulders to add weight to the inner thigh stretch. I'm looking down. Abs are engaged to take the bend out of the lower back and to give the psoas a foundation from which to lengthen. Model, Neil Keleher

    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.

    Seated Yoga Poses with Symmetrical Leg Positions

    yoga for flexibility, stretching the inner thighs with side-to-side splits. In this picture I'm wearning jeans. My knees are both straight with legs reaching out to the sides. Soles of the feet are turned out. My pelvis is about a foot away from the floor. Elbows are bent and my hands are supporting my upper body in a push-up like position. Picture by johann vosloo. Model, Neil Keleher, Sensational Yoga Poses. If you are less flexible, then when doing a seated side bend with both legs spread, you can bend both knees keeping the heels on the floor. Neil Keleher. Sensational Yoga Poses. One option for a seated side bend is to sit with legs wide, knees straight and bend to one side. In this case both arms are reaching past the head adding weight to the stretch. Neil Keleher. Sensational Yoga Poses.
    Hamstring stretches, wide leg forward bend. In this wide leg forward bend feet are a legs distance apart from side to side with feet parallel and knees straight. Upper body is tilted forwards with torso almost horizontal. Both arms are reaching forwards with hands off of the floor. Gaze is downwards. Neil Keleher. Sensational Yoga Poses. yoga for flexiblity, bound angle inner thigh stretch (baddha konasana) with a 45 degree forward bend, hands grabbing the feet. Make the spine feel long from pelvis to head, push the feet into the floor and use the arms to pull up on the feet so that the ribcage moves down. In this picture my elbows point back. Model, Neil Keleher. In table top back bending yoga pose, start in a seated position with hands on the floor behind you. Squeeze shoulder blades together and open the chest. Then press feet into the floor to lift the pelvis. Position feet so that shins and arms are all vertical.
    In purvottanasana, or straight bridge, start in a seated position with legs straight ahead. Hands on the floor behind you. Press heels down to lift the hips. Reach your toes forwards. Squeeze shoulder blades towards each other (retract) and make your spine feel long. You may find it helps to externally rotate the arms. Fingers point forwards. Look forwards, or relax your neck and look back (not shown.) Neil Keleher. Sensational Yoga Poses. In seated forward bend, you can sit with legs parallel and knees straight. Tilting forwards at the hips, make the spine long (from tailbone to crown) and reach the arms forwards. Make arms and legs and spine all feel long. Neil Keleher. Sensational Yoga Poses. plow pose, halasana
    shoulderstand, salama sarvangasana, inverted yoga poses In this version of the back bending yoga pose called bridge pose, the elbows are bent and on the floor with forearms vertical. Press the feet into the floor to lift the hips (shins vertical). Then press the elbows into the floor to help open the chest. You may find that it feels nice to spread and lengthen the fingers. back bending yoga poses, wheel pose, chakrasana, upward facing bow. Wheel pose is one of the more difficult backbending yoga poses because you have to work against gravity to lift up. Use your legs to press your pelvis up and focus on making your spine and arms long. Imagine reaching your spine and arms away from your pelvis.
    dead dog yoga pose, ab exercise. Supine ab exericse with legs and arms lifted and pelvis and upper back lifted off of the floor using the strength of the abs. Neil Keleher. Sensational Yoga Poses. rolling on a rounded back boat pose, navasana yoga pose, ab exercise, for the next and final stage of navasana or boat pose, with feet lifted, straighten the knees. Keep the spine long and the arms reaching forwards. Neil Keleher. Sensational Yoga Poses.
    In penguin shouler stretch place the back of the hands against the sides of the waist with elbows bent and pointing forwards. One option is to place the knees outside the elbows and use the legs to push the elbows towards each other. Neil Keleher. Sensational Yoga Poses. One option for stretching between the shoulder blades is to sit with feet hip width apart and knees slightly bent. Cross the arms and grab the opposite foot with both arms. Pull the ribcage back, away from the feet to stretch the shoulders. Move torso up or down to vary the stretch. Neil Keleher. Sensational Yoga Poses. rack shoulder stretch, shoulder stretch with arms down and back

    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.

    Supine Yoga Poses and Poses that Use a Wall

    yoga for flexibility, psoas stretch laying on back with one knee straight while hugging other knee towards chest. The arm on the straight leg side is reaching back past the head. yoga for flexibility, Happy baby hip stretch laying on the back on leg at a time. The non-stretched leg is straight, on the floor with knee up. Other knee is bent with same side arm grabbing the foot and pulling the knee to the floor beside the ribcage. Head is on the floor with neck as relaxed as possible. Model, Neil Keleher. Sensational Yoga Poses. foot behind the head, laying down foot behind the head, yoga pose, supine yoga poses, hip stretch, hip flexibility, externally rotating the hip
    front to back splits using a wall, yoga poses using a wall, front to back splits in shoulder stand. plow yoga pose, plow pose pulling away from the wall shoulder stand, yoga poses using a wall
    side splits using a wall, yoga poses, reclining yoga poses, yoga pose using a wall butterfly yoga pose against the wall, yoga poses, yoga poses using a wall glute stretch using a wall, hip stretch using a wall, yoga poses using a wall
    half lotus pose using a wall for support working towards foot behind the head, yoga poses using a wall

    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.

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