Practicing Yoga While seated

The seated asanas provide us with the chance to take the body alignment and balance created in the standing sequence into a broader range of postures.

 The heat that has been generated will enable deep stretching, and the vinyasas between each side of each pose and each yoga seated asana will help to maintain this internal heat.

These seated postures, which form the central part of the primary series, purify the internal organs (including theheart) and the muscles while deeply articulating the joints of the body. They release physical, mental and emotional tensions and unlock energy to create physical strength, suppleness and openness of mind. Tightness and rigidity on all levels are challenged.

Focusing on the fullness of each breathe will help you to move through these asanas and, as you do so, listen to all that arises within your mind and heart. In this way, we begin to cleanse the body and free the mind from past experiences, letting the breath wash through, bringing in new energy with each in-breath and releasing old energy with each out-breath.

By practicing these asanas, a calmness of mind is brought about, an openness of heart and body is rediscovered and a secure connection with the ground is achieved.

Dandasana/ Staff Posture

This is the foundation from which all other seated asanas stem. Dandasana teaches us to sit is stillness. The subtle motion of breath flows through the Limbs to bring this posture alive, activating and exercising every muscle of the body.

Inhale, anchor your sitting bones into the floor, then lengthen from your lower spine to the crown of your head. Gently press your palms down and feel your shoulders descend. Lift your chest, keeping the back of your neck long, and open your collarbones. Focus on your nose tip, dristi: nasagrai, while fully engaging your bandhas to stretch your abdomen up. Press your legs away and draw the front thigh muscles upwards to your hips. Feel the backs of your legs long and open against the floor. Take five to ten breaths, then move into the next posture.