Seated Yoga Asana

“Classic poses, when practised with discrimination & awareness bring the body, mind and consciousness into a single harmonious whole”

In yoga practice, just as the bare feet develop a new relationship with the ground through the practice of standing asanas, the hip, pelvic joints, and lower spine develop a new relationship with the earth when you bear weight directly on them in sitting postures.

These poses tends to focus more on flexibility than strength.

Asana (आसन) – the Sanskrit term for a pose in yoga, literally translates to “posture or seat”.

In seated position, there is low risk of falling, more control over body, better joint and spine opening through mild stretching, etc.

Based on the five spine movements, all seated yoga asanas can be put in five categories:

Category I Seated Forward Bend
Set I

Paschimottanasana(forward bend)
Ardha Padma Paschimottanasana (half lotus forward bend)
Pada Prasar Paschimottanasana (legs spread forward bend)

Set II Janu Shirshasana (head to knee pose) A,B, C

Set III arichyasana A B (sage Marichi pose)

Category 2 Spinal Twist

Set I Parivaritti Janu Shirshasana (revolved head to knee pose)
Set II Marichyasana C & D
Set III Matsyendrasana(ardha & Purna) (lord of fish pose)

Category 3 Back Bend (spinal extension)

Set I: Ardha Supta Vajrasana & Veerasana (half sleeping thunderbolt pose)
Set II: Ushtrasana
Set III: Eka Pada Kapotasana (pigeon Pose)
Set IV: Bharadvajasana A & B

Category 4 Vajrasana & Veerasana

Set I: Ardha Supta Vajrasana & Veerasana (half sleeping thunderbolt pose)
Set II: Ushtrasana Set III: Eka Pada Kapotasana (pigeon Pose)
Set IV: Bharadvajasana A & B

Category 5 Binded

Set I: Titaliasana (Butterfly Pose)
Badhakonasana (Bound Angle Pose)

Category I - Seated Forward Bend Yoga Asana
Caution:
Never start the yoga asana practice with forward bend poses.
Never try to do all forward bend poses in one practice.

Dandasana (staff pose) Or Seated Base Pose or prarambhik sitithi

Sit with the legs outstretched.
Place the palms of the hands on the floor to the sides and just behind the buttocks.
The back, neck and head should be straight.
Straighten the elbows.
Lean back slightly, taking the support of the arms.
Close the eyes and relax the whole body in this position
All Seated poses start with base pose and end with base pose to relax the body.

Paschimottanasana (seated forward bend pose) पश्चिमोत्तानासन

Sit on the floor with the legs outstretched, feet together and hands on the knees.
This is the starting position.
Relax the whole body.
Slowly bend forward from the hips, sliding the hands down the legs. Try to grasp the big toes with the fingers and thumbs. If this is impossible, hold the heels, ankles or any part of the legs that can be reached comfortably. Move slowly without forcing or jerking. Hold the position for a few seconds. Relax the back and leg muscles allowing them to gently stretch.

Ardha Badha Padma Paschimottan asana (Half bound lotus seated forward bend pose) अर्ध बद्ध पद्म पश्चिमोत्तानासन

Sit on the floor with both legs extended in seated staff posture. Bend the left knee as in the warm up position. To bring the leg into half lotus pose, hold the left foot in close to the navel and let the left knee move forward as it comes down toward the earth (there is a sense of rolling the ball of the thighbone in the hip socket while you square the hips to the front).
Bring the outer ankle to the very top of the right thigh. If the outer edge of the left foot is all that reaches the thigh you risk overstretching the ligaments, it is best to work on hip opening poses to build toward this pose at a later stage.
On an exhalation, twist the torso to the left, rotate the left shoulder inward, and reach the left forearm behind the waist to grasp the toes of the left foot with the fingers of left hand.
Create length in your spine before folding the upper body forward from the hips, bringing the chest toward the right thigh and clasping the right foot with the right hand. Asked the big toe of the left foot with the thumb and forefinger of the left hand.
Stay here for 5 to 10 breaths. Continue to move the chest forward, opening the heart as you draw the shoulder blades down and back. Lengthen the front of the body. Inhale to come up and repeat on the other side

Triang-Mukha Eka-Pada Paschimottanasana (Three-Limbed Forward Bend त्रिअंग मुखेकपद पश्चिमोत्तानासन

In Sanskrit, “trianga” means three limbs, “mukha” means face, “ek,” means one, “pada” means foot, “paschima” means west, “uttana” means deep, and “asana” means pose. Thus it means three body parts and the face involved in a deep 1 foot back stretch.
Begin with a sitting position and the legs stretched forwards as in Dandasana. Bend your right leg so that it is beside your right hip.
You may insert a thick folded blanket beneath your folded leg in case you find the position uncomfortable. Now roll your upper thigh to the inside so that your knee cap is aligned properly.
Now move your knees close to each other. Always make sure that your weight is equally distributed on your hip sit bones. Extend your leg further down the ground and push yourself into the sit bones.
Exhale and reach for your left foot with your hands. Slowly extend your leg forwards. Your head should be tilted slightly backwards. Look at your toes as you bend forward.
Open your hips and while exhaling, and continue to bring your navel closer to your extended leg. There should be minimal rounding in your spine as you go down. Now place your head on your shin for support.
Stay like this for around 5 deep breaths. In order to exit gracefully, inhale and slowly come up as you release your hands. You may now repeat the procedure for the other leg.

Pada Prasar Paschimottanasana/Upavishtha Konasana (Wide Angle Seated Forward Pose) पाद प्रसार पश्चिमोत्तानासन

Sit in Dandasana (Staff Pose), then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you cannot sit comfortably on the floor, raise your buttocks on a folded blanket.
Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet.
With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.

Janu Shirshasana A,B, C (Head to Knee Pose) जानुशीर्षासन

Sit with the legs outstretched and the feet together.
Bend the left leg, placing the heel of the foot against the perineum and the sole of the foot against the inside of the right thigh. Keep the left knee on the floor. Place the hands on top of the right knee, keeping the spine straight and the back muscles relaxed. This is the starting position.
As you inhale, raise your both arms up and stretch as much as possible. As you exhale, slowly bend forward, sliding the hands down the right leg, and grasp the right foot. If possible, hold the big toe with the index finger, middle finger and thumb of the left hand and the outside edge of the foot with the right hand.
Try to touch the knee with the forehead. This is the final position. Keep the back relaxed and do not strain. Hold the position for as long as is comfortable.
Return to the starting position and rest the hands on the knees.
Change sides and repeat with the right leg bent and the left leg straight.

Marichyasana A (Sage Marichi Pose) मरीच्यासन

Sit in Dandasana (Staff Pose). Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding the head of the thighbone into the floor. Press the back of the right heel and the base of the big toe away from the pelvis. Make sure the inner left thigh presses firmly against the left side of the torso.
As a preparation for the full pose, twist your torso to the right and press the back of the left shoulder against the inside of the left knee.
Use this leverage to lengthen the left side of the torso along the thigh. Then gently unwind and face forward.
Reach your left arm forward and rotate it inwardly, so the thumb points to the floor and the palm faces out to the left. As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit. Then on an exhalation, sweep the forearm around the outside of the leg. The left hand will press against the outside of the left thigh or buttock.
With another exhalation, sweep the right arm around behind your back. Clasp the right wrist in the left hand. Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg. Be sure the shoulders don’t scrunch up into the ears; draw the shoulders blades actively down your back
Stay in position for 30 seconds to a minute, then come up as you inhale. Repeat on the other side for the same length of time.

Category 2 Seated Spinal Twist Group of Asanas

Category 3 Seated - Vajrasana Group of Asana

Vajrasana (Thunderbolt Pose) वज्रासन

Kneel on the floor.
Bring the big toes together and separate the heels.
Lower the buttocks onto the inside surface of the feet with the heels touching the sides of the hips.
Place the hands on the knees, palms down.
The back and head should be straight but not tense.
Avoid excessive backward arching of the spine.
Close the eyes, relax the arms and the whole body.
Breathe normally and fix the attention on the flow of air passing in and out of the nostrils.
If there is pain in the thighs, the knees may be separated slightly while maintaining the posture.

Variation 1:

Check the flow of breath through the nostrils. If the air flow through the left nostril is predominant, then place the left big toe on top of the right big toe; if the right flow is predominant, place the right big toe on top.

Variations 2:

Separate the feet (not the knees) so that the big toes are about 25cm apart. Sit in vajrasana with the buttocks flat on the floor.

Variation 3:

Anand Madirasana (intoxicating bliss pose): Place the palms on top of the heels so that the fingers are pointing towards each other. If this is uncomfortable, place the palms just above the heels.
Keep the head and spine erect, close the eyes and relax the whole body.

Bhadrasana (Gracious pose) भद्रासन

Sit in vajrasana.
Separate the knees as far as possible, while keeping the toes in contact with the floor.
Separate the feet just enough to allow the buttocks and perineum to rest flat on the floor between the feet.
Try to separate the knees further but do not strain.
Place the hands on the knees, palms downward.
When the body is comfortable, practise nasikagra drishti, concentration on the nose tip. As the eyes become tired, close them for a short time and then resume nose tip gazing.
Breathing: Slow and rhythmic with awareness of the breath at the nose tip.

Simhasana & Simhagarjarasana (Roaring Lion Pose)

From Bhadrasana, place the palms of the hands on the floor between the knees, with the fingers pointing towards the body.
Lean forward, resting the body on the straight arms.
Arch the back and gently tilt the head back so that there is a comfortable amount of tension in the neck.
Open the eyes and gaze at the eyebrow centre, adopting shambhavi mudra (refer to section on mudra).
Relax the whole body. Keep the mouth closed.
Inhale slowly and deeply through the nose.
At the end of inhalation open the mouth and extend the tongue out as far as possible towards the chin.
While slowly exhaling, produce a clear, steady 'aaah' sound from the throat, keeping the mouth wide open.
At the end of exhalation, close the mouth and breathe in. This is one round.

Vyghrasana (Tiger pose) व्याघ्रासन

Assume vajrasana. Move into marjari-asana and look forward.
The hands should be placed directly below the shoulders.
Relax the whole body.
Inhale, straighten the right leg, stretching it up and back.
Bend the right knee and point the toes towards the head.
Look up and try to touch the toes to the back of the head.
Hold the breath for a few seconds in this position.
As you exhale, straighten the right leg, bend the knee and swing the leg under the hips.
Simultaneously, arch the backup and bend the head down.
The right foot should not touch the floor.
Press the knee against the chest and touch the nose to the knee. The spine should be convex.
Fix the eyes on the knee for a few seconds while retaining the breath outside.
Move the foot straight back and again stretch the leg.
Bend the knee and continue with the slow swinging movements.
Repeat with the other leg.

Marjariasana मार्जार्यासन (cat & cow)

Sit in vajrasana. Raise the buttocks and stand on the knees.
Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward.
The hands should be in line with the knees; the arms and thighs should be perpendicular to the floor.
The knees may be together or slightly separated.
This is the starting position.
Inhale while raising the head and depressing the spine so that the back becomes concave.
Expand the abdomen fully and fill the lungs with the maximum amount of air. Hold the breath for 3 seconds.
Exhale, while lowering the head and stretching the spine upward.
At the end of exhalation contract the abdomen and pull in the buttocks.
The head will now be between the arms, facing the thighs.
Hold the breath for 3 seconds, accentuating the arch of the spine and the abdominal contraction. This is one round.
Breathing: Try to perform the movement breathing as slowly as possible. Aim at taking at least 5 seconds for both inhalation and exhalation. Ujjayi breathing may be used.

Shashankasana (pose of the moon or hare pose) शशांकासन

Sit in vajrasana, placing the palms on the thighs just above the knees.
Close the eyes and relax, keeping the spine and head straight.
While inhaling, raise the arms above the head, keeping them straight and shoulder width apart.
Exhale while bending the trunk forward from the hips, keeping the arms and head straight and in line with the trunk.
At the end of the movement, the hands and forehead should rest on the floor in front of the knees. If possible, the arms and forehead should touch the floor at the same time.
Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor.
Retain the breath for up to 5 seconds in the final position.
Then, simultaneously inhale and slowly raise the arms and trunk to the vertical position. Keep the arms and head in line with the trunk.
Breathe out while lowering the arms to the knees.
This is one round.
Practise 3 to 5 rounds.

Variation I:

Sit in vajrasana and close the eyes. Hold the right wrist with the left hand behind the back. Relax the whole body and close the eyes.
Inhale and then, while exhaling, slowly bend the trunk forward from the hips so that the forehead rests on the floor. Remain in the final position for a comfortable length of time while breathing normally or deeply or in ujjayi. Return to the starting position while inhaling.

Variation 2:

Sit in vajrasana. Place the fists in front of the lower abdomen. Inhale and then, while exhaling, slowly bend forward until the forehead touches the floor.
The fists will exert pressure on the lower abdominal organs.
Retain the breath in the final position for as long as is comfortable.
Inhale while raising the trunk and head.

Vajrasana based sequence.

Category 4 Seated Back Bend

Try a simple, seated backbend to help you open your chest area.
Sit in sukhasana (cross legged easy pose) on the floor and your spine tall.
Root down through your seat while lifting up through your chest and the top of your head, keeping your shoulders and belly relaxed.
Take your arms behind your back and interlace your hands.
On an inhalation, lengthen your arms and press your knuckles toward the floor.
Lift up through the center of your chest so your upper spine arches.
Let your shoulders release away from the ears and press down through your seat.
Take five to ten deep breaths. Keep your awareness in your chest as you breathe deeply.
Release and take a moment to absorb the effects of the pose.

Ardha Supta Vajrasana & Veerasana (sleeping thunderbolt pose) सुप्तवीरासन

Sit in vajrasana. Slowly bend back, taking the support of first the right elbow and arm and then the left.
Bring the top of the head to the ground, arching the back.
Place the hands on the thighs.
Try to keep the knees in contact with the floor. If necessary, separate the knees. Care should be taken not to strain the muscles and ligaments of the thighs and knees by forcing the knees to touch the ground in the final position.
Close the eyes and relax the body.
Breathe deeply and slowly in the final position.
Return to the starting position in the reverse order, breathing in and taking the support of the elbows and arms. Never leave the final position by straightening the legs first; this may dislocate the knee joints.
Return to vajrasana first and then straighten the legs.

Variation:

This method is the same as described for the basic form, except that the back of the head, instead of the top, is placed on the floor in the final position.
Join the hands together and place them under the back ofthe head, or fold the arms comfortably above the head.
Try to keep the knees on the ground.
Close the eyes and relax the whole body.

Ushtrasana (Camel Pose) (half & full) उष्ट्रासन

Half Camel Pose:

Sit in vajrasana with the knees apart and the ankles at the side of the buttocks.
Stand up on the knees with the arms at the sides.
Keep the feet flat behind the body.
While inhaling, stretch the arms sideways and raise them to shoulder level.
Then, while exhaling, twist to the right, reach back with the right hand and try to hold the left heel or ankle.
Simultaneously, stretch the left arm in front of the head so that the hand is at eyebrow level.
The head should be slightly back with the eyes gazing at the raised hand.
Push the abdomen forward in the final position and try to keep the thighs vertical.
Hold this position while holding the breath for a few seconds and retaining the gaze on the left hand.
Inhale and return to the starting position.
Repeat on the other side to complete one round, holding the right heel with the left hand.

Full Camel Pose:

Sit in vajrasana. Stand on the knees with the arms at the sides.
The knees and feet should be together but may be separated if this is more comfortable.
As you inhale, lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand.
Do not strain.
Push the abdomen forward, trying to keep the thighs vertical, and bend the head and spine backward as far as possible.
Try to relax the whole body, especially the back muscles, into the stretch.
The weight of the body should be evenly supported by the legs and arms.
The arms should anchor the shoulders to maintain the arch of the back.
Remain in the final position for as long as is comfortable.
Return to the starting position by slowly releasing the hands from the heels one at a time.

Variations:

To accentuate the asana, the right heel may be grasped with the left hand and the left heel with the right hand.
To begin with this asana may be practised with the balls of the feet on the floor.

Eka Pada Raja Kapotasana (one legged king pigeon Pose) एकपादराजकपोतासन

From the Table or Down Dog, slide the right knee forward between the hands and let the right foot slide over to the left. Slide the left leg back, lowering the hips towards the floor.
Press down into the palms or fingertips, inhale and reach the crown of the head up, lengthening the spine. Exhale and sink the hips down into the floor. Roll the shoulders down and back and press and lean forward through the chest.
Move as deep into the posture as you can while still maintaining full deep breathing. Breathe and hold for 3-6 breaths.
To release: support your weight with the hands as you slide the right knee back into Table or step the right foot back into Down Dog.
Repeat on other side.
Inhaling, look up by extending your throat and as you exhale, lower you torso down and place your forehead on the groud. Fold your arms aorunf your head.
Hold for 4-6 breaths.
Inhale lift your body up and take your right leg back in plank position. Repeat it on the left side.

Purna Kapotasana (king pigeon) कपोतासन

Start the practice by assuming the Ustrasana.
Inhale and lift the lower part of your belly up. But ensure you pull it in before you raise it. While you do this, move your tailbone downwards to stabilize the lower back. Gently exhale.
Inhale, and pull up both your arms, such that they are along your ears. You could bring your palms together if possible. Exhale and then move backward, making sure your lower back is long but stable. Make sure there is no pain or strain. Inhale and then go further, sternum first.
Gently lift your shoulders and squeeze your elbows towards each other. Move your head back, and hold the pose for at least five breaths.
Inhale again, and let your arms reach the floor. Press your feet into the floor, and then bend the knees only as much as it is necessary to reach the palms of the hands, reaching outside each foot. Keep moving backward as you check with your lower back from time to time.
Walk your hands backward towards your knees so that the fingers meet the heels. Once they do, clutch them tightly.
Now as you hold both your feet, squeeze the elbows towards each other, and push the hip forward while keeping the space and length of your lower back intact.
As you exhale, bend your elbows and fix them on the floor. Hold the position for about 30 seconds to one minute, or as long as you are comfortable.
Gently come out from the posture while keeping your breath normal. Roll on your spine and assume the Balasana or the child’s pose before you come back to normal.

Seated Back bend sequence with counter poses:

Make sure that the body warm. Do few rounds of surya namaskar and few standing asana before starting the seated back bend sequence.
Move slowly from one asana to another one.
hold each asana for atleast 6-9 deep breaths.

If you are interested to learn & practice the detail technique any of these sequences individually at our school tailored to your body type, send an email to info@srimayogaschool.com.au

You need to have minimum of 2-3 hours of time to learn any of the sequence so that you can practice on your own.

The fees is $60 for each sequence and you get a practice chart as well.