Seated Poses

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Seated poses: Seated stretches, which often focus on stretching the hips and hamstrings, are usually done toward the end of a yoga class after the body is warm. Placing a folded blanket or a block under your seat is a good way to make yourself more comfortable in these postures.


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Staff Pose

Staff pose is akin to a seated version of mountain pose (above), in that it offers alignment guidelines for a host of other seated poses. Engage the leg muscles and flex the feet.

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Cobbler's Pose

Let gravity work on stretching your inner thighs in Cobbler's pose. If you find this position difficult, props can make a big difference. Sitting on a block,t

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Easy Posee

Sitting cross-legged doesn't have to be a scary position. As with Cobbler's pose, the judicious use of props can transform an uncomfortable position into

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Half Lord of the Fishes Pose

Twists are an essential part of yoga. They help improve spinal mobility and can even get things moving along your digestive tract (yes, twists can help with constipation).

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Seated Forward Bend

There are a lot of hamstring stretches in beginning yoga for good reason. The hamstrings tend to get short and tight in people who sit a lot, which can contribute to low back pain.

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Seated Wide Angle Straddle

Opening your legs wide creates a slightly different stretch from Paschimottanasana. To do this stretch: