Seated yoga exercises connect the hip, pelvic joints and bottom spine to the ground, with the ground serving as a stationary brace to fully support the body. According to Leslie Kaminoff, author of "Yoga Anatomy," either the feet, ankles, knees, hip joints, pelvis, spine or skull are engaged in seated yoga exercises. Make sure your muscles are stretched and warmed before practicing the full extension of any posture.
Revolved Head-to-Knee Pose
Come to sit with your legs wide extended straight out in front of you. Bend your right knee and place the sole of the right foot on the inner left thigh. Keep the left leg internally rotated so the toes face the ceiling. Extend the arms overhead and side bend over your left thigh. Let your left shoulder work toward the left thigh and drop your left forearm to the inside of your left inner groin. If you can, grab the left foot with your right arm and gently draw the side body toward your thigh. According to the Yoga Journal website, Revolved Head-to-Knee Pose stimulates the liver and kidneys while wholly stretching the shoulders and hamstrings. Stay in Revolved Head-to-Knee Pose for six breaths. Mindfully release and switch to the right side.
Bound Angle Pose
From seated, bring the soles of the feet together and let the knees splay out to the sides. Elongate your spine and find length from your sacrum out through the crown of your head. Wrap your hands around your feet and fold forward at the hip joints. Draw your chest toward your feet and feel the inner groin stretch. According to Clara Simper, a South Africa based yoga teacher, Bound Angle Pose lengthens the inner groin tendons and muscles and helps to correct shoddy posture. Stay in Bound Angle Pose for 10 breaths.
Wide Angle Seated Forward Bend
From seated, extend the legs wide to resemble a “V.” Make sure the thighs are internally rotated and the hamstrings are grounded. Walk your hands out in front of you one step at a time as you lower your torso toward the ground. Go to your edge and not beyond. Feel the full stretch of the inner groins and backs of your legs. Wide Angle Seated Forward Bend detoxifies the kidneys and soothes the brain, according to the Yoga Journal website. Stay in Wide Angle Seated Forward Bend for 12 breaths and release from the posture slowly.
Member Comments