Seated 2 Sequence

Use this beginning seated pose sequence by itself or in combination with Beginning Standing 2. This is a simple 20 step sequence of postures to use as a foundation in your beginning yoga practice.
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1. Start in Easy Pose

yoga 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

yoga pose

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

yoga pose

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. Cross the left foot over the right knee into Seated Twist

yoga pose

A. Cross the left foot over the right knee and wrap the right arm around the left knee. Bring the left arm behind your back and look over the left shoulder.

B. Breathe and hold for 3-6 breaths.

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

yoga posture

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.

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

7. From Bound Angle, inhale and lean back into Balancing Bound Angle

yoga posture

A. With the fingers interlaced around the toes, lean back enough to lift the heels and inch or two off the floor. Keep the shoulders down and back and the chest lifted. Stay here or lift the feet to the level of the heart.

B. Breathe and hold for 2-4 breaths. Exhale the feet back into Bound Angle.

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

yoga posture

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.

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

yoga posture

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.

10. From Staff Pose, bend the knees, inhale and lift into Crab Pose

yoga posture

A. Bend the knees with the feet flat on the floor hip width apart. Bring the hands behind your hips with the fingers pointed towards the back wall.

B. Press the feet down and lift the hips up. Look up or drop the head back. Press down into the palms and lift the chest up.

C. Breathe and hold for 1-4 breaths. Exhale and lower the hips down to the floor.

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

yoga posture

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.

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

yoga posture

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.

13. Lift the left leg into Supine Hand to Toe Pose

yoga posture

A. Bend the left leg enough to interlace the middle and index finger of the left hand around the toe. Lower the right leg to the floor.

B. Inhale and press the left heel up towards the ceiling. Gently pull back on the toe and press the shoulders flat to the floor.

C. Breathe and hold for 2-5 breaths.

14. Cross the left leg over the right knee into Knee Down Twist

yoga posture

A. Bend the left leg and place the left foot on top of the right knee. Slide the arms out to the sides in a T position.

B. Exhale and lower the left knee over to the right side of your body, turn and look at the left hand.

C. Breathe and hold for 2-5 breaths.

15. Pull the left knee into Half Wind Relieving Pose

yoga posture

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.

16. Repeat #13 and #15 on the other side

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

yoga posture

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.

18. Hold onto the feet and kick into Joyful Baby Pose

yoga posture

A. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet.

B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor.

C. Breathe and hold for 3-5 breaths.

19. Exhale and release into Shavasana

yoga posture

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.

20. End in Easy Pose

yoga posture

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.

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