Seated 2 Basic Sequence

Use this basic seated pose sequence by itself or in combination with Basic Standing 2. This is a very simple 15 step sequence of postures to use as a foundation in your basic yoga practice.

1. Start in Easy Pose

A. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 10-30 breaths.

2. Extend the left leg forward into Seated Head to Knee

A. With the left leg straight, bring the right foot against the left thigh. Inhale the arms up and interlace the fingers. Exhale forward bending the knee enough to get the fingers around the toes.

B. Press the head in towards the knee, press out through the left heel and gently pull back on the toes.

C. Breathe and hold for 3-6 breaths.

3. Inhale into One Leg Boat

A. Lift the arms parallel to the floor with the palms facing each other. Inhale and lean back to lift the left leg up as high as comfortable.

B. Press out through the left heel and reach the toes towards the ceiling. Reach the crown up and roll the shoulders down and back to keep the chest lifted.

C. Breathe and hold for 2-4 breaths.

4. Exhale and bring the bottoms of the feet together into Bound Angle

Bound Angle pose

A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point. Breathe and hold for 3-6 breaths.

5. Repeat #2 and #3 on the other side, with the right leg forward

6. From Bound Angle, extend both legs forward into Staff Pose

Staff Yoga Pose / dandasana

A. Press down into the hips and palms to lift the crown up. Roll the shoulders down and back and press the chest forward.

B. Press out through the heels and gently pull the toes towards your body.

C. Breathe and hold for 1-4 breaths.

7. Inhale the arms up and exhale forward into Forward Bend

A. Bend the knees enough to hold onto the feet or ankles. Round the spine and press the head in towards the knees.

B. Press out though the heels and pull back on the toes. Relax the head, neck and shoulders.

C. Breathe and hold for 3-6 breaths.

8. Slowly roll onto your back and bend the knees into Wind Relieving Pose

A. Bend the knees into the chest and wrap the arms around them, holding on to the elbows, wrists or fingers.

B. Press the tailbone, shoulders and back of the neck down into the floor as you pull the knees in to feel a stretch in the low back.

C. Breathe and hold for 2-5 breaths.

9. Lower the feet and arms to the floor and inhale into Bridge

Bridge pose

A. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths.

10. Exhale the hips to the floor, extend the right leg out into Knee Down Twist

Knee Down Twist / supta matsyendrasana

A. With the arms out to the sides in a T position, drop the left knee to the right side of your body. For a deeper stretch, place the right hand on the left knee. Look at the left hand and keep the shoulders flat on the floor. Relax into the posture.

B. Breathe and hold for 3-6 breaths.

11. Roll the hips back to the floor and pull the left knee into Half Wind Relieving Pose

A. Interlace the fingers around the left knee. Tuck the chin into the chest with the head on the floor and pull the knee into the chest avoiding the ribcage to the left.

B. Press the low back, shoulders and back of the neck into the floor. Relax the legs, keep the elbows close to your sides.

C. Breathe and hold for 2-5 breaths.

12. Repeat #10 and #11 on the other side with the right leg extended

13. Bring the bottoms of the feet together into Supine Bound Angle

A. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.

B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.

C. Breathe and hold for 3-8 breaths.

14. Exhale and release into Shavasana

Corpse pose / shavasana savasana

A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

15. End in Easy Pose

A. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

 

Comments 11

  1. Will you have mp3 downloads for all sequences?
    Right now I can only get warm-up sequences, beginning seated 1 (seated meditations, seated poses and shavasana), and 20 fundamental poses. I joined specifically for the mp3 sequences.
    robyngirl

  2. thanks you for this great site, I have been practicing Kundalini Yoga for years, and have just started to learn Hatha, my question is… When you say do this Basic Sitting Sequence in combination with Basic Standing Sequence what exactly do you mean? the basic Sitting 2 in it’s entirety then the basic Standing 2 in it’s entirety. thank you

  3. jaidev – Yes, they can easily be combined together and practiced right after each other (minus the shavasana and meditation at the end of the 1st one) for a longer practice.

  4. joanr – Only the basic info on the asanas are listed here to keep the page short and useable for a yoga practice. If you want all the info of the pose, including it’s Sanskrit name, click on the link to go to the individual asana page.

  5. Timothy, Thank you so much for this simple floor sequence, it is just wonderful and just what I was looking for. Thank you for sharing with pictures. I send happy hugs with much kindness. Namaste!!

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