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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Nauli kriya is a great party trick (look what I can do) but it is also a great way to train the intercostals and stretch the diaphragm.
One way to avoid Hip Joint Popping is by learning to feel the hip joint so that you can keep it centered. So what does centered mean?
IT Band Anatomy and Biomechanics
Anatomy and Biomechanics for Body Awareness and control focuses on understanding the anatomy and biomechanics relevant to feeling your body and controlling it.
When doing yoga poses or exercises for balance, stability and responsiveness are basic requiremenets for finding and keeping balanced.
Foot Anatomy and Biomechanics including Tibialis Posterior, Peroneus Longus, Peroneus Brevis and Tibialis Anterior .
Serratus Posterior Inferior can be used to help anchor the latissimus dorsai muscle (making it easier to do chin ups for example).
Having difficulty bending your thoracic spine backwards? Use your Levator Costarum muscles to lift your back ribs. Then use your erector spinae to bend your spine (and ribcage) backwards.
Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Steps for working towards bound side angle so that you can bind a little more easily.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
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.