Seated Postures

This pose gets its name from the shape the body forms – a rowboat, balanced on the waves of breath and body. The full posture can be challenging for those with limited hip flexibility and abdominal strength (see modifications below) – even intermediate and advanced yogis may find it challenging to maintain this posture calmly and steadily so always be patient with yourself and find the level that allows for calm, easy breath.

Staff Pose is one of the foundation postures in yoga practice; next to easy pose, it is the simplest sitting posture. Dandasana is the starting and finishing point for all seated postures and seated twists.

Simple Cross Legged Pose or Siddhasana (also: Perfect Pose/Sage Pose) is an easy seated pose that assists with spinal alignment and breathing techniques.

The Seated Forward Bend (Paschimottanasana) is another foundation pose of yoga practice. It is a deceptively simple looking pose, but it is an intense and rewarding stretch for the entire back of the body, from the heels to the neck, rejuvenating the system, releasing tension from the mind.

Padmasana is the classic meditation pose and is a beautiful, simple but deeply challenging pose, especially for those unaccustomed to sitting on the floor. Lotus pose requires a good deal of flexibility in the legs, groin and the muscles in the ankles and on top of the feet.

Virasana is an alternative to Lotus Pose but still offers an intense stretch for the top of the feet, the knees, thighs and front of the calves. This posture requires a lot of flexibility in the knees and extends the knee joints beyond their normal range of motion. HeroÕs Pose takes its name from the posture assumed by Japanese Warriors kneeling before their Emperor when returning from battle.

Easy pose is as easy as its name suggest, simply sit erect with your legs crossed. Sukhasana is a grounding posture that offers a quiet space to reflect on the feeling of your yoga practice and to explore the clarity of your mind. Easy pose is a good posture for meditation and a resting posture between poses.

Cobblers Pose was named for the traditional seated posture of Indian cobblers; it's sanskrit name, Baddha Konasana literally means 'Bound Angle'. This pose is also known as Butterfly Pose.

Baddha Konasana is very simple, static seated pose designed to open our often tight groin and hip muscles. Our Western culture has trained us to sit in chairs, with little or no respect for the hips or lower back - those who work in offices are often the hardest hit and have the most difficulty with opening postures.