Seated 1 Basic Sequence

Use this basic seated pose sequence by itself or in combination with Basic Standing 1. This is a very simple 14 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. Come into Table position on your hands and knees

Table Pose / bharmanasana

A. Place the palms under the shoulders and the knees under the hips.

B. The back is flat and the gaze is between the hands.

C. Press back through the tailbone and forward through the crown of the head to lengthen the spine.

3. Inhale into Cow

cow

A. Reach the tailbone up towards the ceiling by arching the spine and letting the belly drop towards the floor.

B. Press down into the palms to drop the shoulders away from the ears and look up at the ceiling.

 

4. Exhale into Cat Tilt

cat pose

A. Tuck the tailbone under by rounding the spine and pulling the belly up towards the spine.

B. Press down into the palms to reach the middle of the back up towards the ceiling. Let the head hang from the neck.

 

5. Repeat #3 and #4 moving with the breath 3-6 times

6. From Dog tilt, exhale into Downward Facing Dog

A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

7. Inhale and step right forward into Low Warrior

Low Warrior / ardha virabhadrasana I

A. Step the foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling.

D. Breathe and hold for 2-5 breaths.

8. Exhale the palms to the floor and step back into Downward Facing Dog

A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

9. Step left foot forward, repeating # 7 through #9 on opposite side

10. Exhale and bend the knees to the floor into Child Pose

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

11. Slide the arms forward and scoop into Cobra

A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breath

12. Exhale and lower the chest to the floor, inhale lift into Half Locust

Half Locust

A. Slide the arms alongside the body with the palms down. If comfortable, rock from side to side to bring the arms under the torso.

B. With the chin on the floor, inhale and press the arms and hips down into the floor and lengthen the legs by reaching out through the toes. Engaging the core and lower body, lift the legs up as high as comfortable with out strain.

C. Breathe and hold for 2-5 breaths.

13. Exhale and lower to the floor, roll over on your back into Shavasana

Corpse pose / shavasana savasana

A. Let the arms and legs flop out to the sides. 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 stay in the pose for 10-15 minutes.

14. 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.

 


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