Seated

Siddhasana - Accomplished Pose

YOGARU_Siddhasana.png

ALIGNMENT

From a seated position, legs straight, place your right hand under your right buttocks and draw the flesh out to the side, repeat with your left buttocks, sit up tall onto your sit bones.

Bend your right leg, place your foot to the ground in front of your pubic bone, top of the foot on the mat, sole of the foot facing up. Place your left foot in front of your right foot so that the feet are lined in front of each other.

Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown.

Broaden through the collarbones, gaze forward.

Sukhasana - Easy Pose

ALIGNMENT

From a seated position, legs straight, place your right hand under your right buttocks and draw the flesh out to the side, repeat with your left buttocks, sit up tall onto your sit bones.

Cross your legs at the shins and stack your feet under your knees, flex your feet. With both hands hold your right upper thigh and gently roll the flesh outwards, repeat with your left thigh.

Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown. Broaden through the collarbones, gaze forward.

Agnistambhasana - Firelog

YOGARU_Agnistambhasana.png

ALIGNMENT

From a seated position, knees bent, place your right foot under your left leg, right shin parallel to the front of your mat. Place your left ankle on your right knee and your left knee over your right ankle. Flex your feet and stack your shins.

Place your hands either side of your hips, lengthen up through your spine to the tip of your crown.

Stay here, or for a stronger stretch, fold forward from the hips joints. Lengthen the spine, gaze down to the ground.

Gomukhasana - Cow Face

ALIGNMENT

From a seated position, knees bent, place your left foot to the outside of your right hip. Place the right foot to the outside of your left hip, stack your knees.

Inhale, reach your left arm up high, palm facing the back your mat, exhale, bend your elbow and place the your hand between your shoulder blades.

Inhale, reach your right arm out to the right, thumb pointing down, exhale, sweep your forearm behind your back, reach to find your left hand, use a belt to draw the hands together or reach to bind.

Left elbow reaches up, right elbow reaches down, gaze forward.

Padmasana - Lotus

ALIGNMENT

From Sukhasana, lift your left leg with both hands from underneath, place your left foot in the crease of your right hip. Gently lift your right leg up from underneath, draw it towards you, place your right foot in the crease of your left hip.

Place your hand on your lower thighs, lengthen up through your spine to the tip of your crown.

Broaden through the collarbones, gaze forward.