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Seated Poses

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Asana

Model: Myra Dionisio
1. Sit in Dandasana. Bend the left leg, hold the left heel and place it near the perineum. The sole of the left foot placed on the right thigh. 2. Bend the right leg and place the right foot on the left ankle; the heel of the right foot should be placed near the pubic bone. 3. Lift the lower abdomen so it does not press on the heel.4. Stretch both arms. Place the backs of the wrists on the knees. Keep the palms open. Breathe evenly.5. Join the tip of the thumb and index finger of each hand to form a circle. The other three fingers should be outstretched. Jnanamudra.6. Lift the head and neck. Close the eyes and look inward.
Model: Noriko Credit: Michelle Haymoz
The Sage Marichi is the son of the Creator, Brahma and the grandfather of the Sun God, Surya.1. Sit in Dandasana.  Bend the left knee and place the sole and heel of the foot flat on the floor. The calf should touch the thigh.2. Place the left heel near the perineum, the inner side of the left foot touches the inside of the outstretched thigh. (Place the heel in front of the sit bone, if possible, or slightly to the side.) Press the heel down to draw the sacrum in and lift the chest. 
Trianga Mukhaikapada Pascimottanasana from Monkey Yoga Shala
In this pose the three limbs are the feet, knees, and buttocks. Mukhaikapada - Mukha -Face Eka - One Pada - Leg or Foot corresponds to the face touching the one straight leg. Pascimottanasana is extended stretch to the west pose. 1. Sit in Dandasana2. Bend the right knee and place the right foot by the side of the right hip joint in ardha virasana. Keep the toes pointing back.
Parvatasana in Svastikasana by Iyengar Teacher Training Yoga Del Sur
1. Sit in Dandasana 2. Bend the right knee and take the right foot under the left thigh. 3. Bend the left knee and bring the left foot under the right thigh. 4. The shinbones cross over in line with the center of the body. Each foot is placed under the opposite thigh. 5. Sit upright, Trunk Lifted, Chest Lifted, Head Straight Parvatasana 1. Interlock the fingers, rotate the palms out, extend the arms and raise the arms above the head, upper arms in line with the ears. 2. Stretch the arms towards the ceiling.
Virasana Credit: Iyengar Teacher Training Yoga Del Sur
1. Kneel on the floor keeping the knees together, but keeping the feet wider than hip width apart. 2. Rest the buttocks on the floor but not the body on the feet. 3. The inner side of each calf against the outer side of each thigh. 4. Keep the toes pointing back and extended on the floor. 5. Extend the palms on the soles of the feet. 6. Gaze forward.
Myra Dionisio in Siddhasana
A Siddha is one who has acquired supernatural powers through penance.  1. Sit in Dandasana. Bend the left leg, hold the left heel and place it near the perineum. The sole of the left foot placed on the right thigh.  2. Bend the right leg and place the right foot on the left ankle; the heel of the right foot should be placed near the pubic bone.  3. Lift the lower abdomen so it does not press on the heel. 4. Stretch both arms. Place the backs of the wrists on the knees. Keep the palms open. Breathe evenly.
Model: Sara Stover
Only Arm Movements: 1. Stand in Tadasana. Roll the thighs in. Press the thighs to lengthen the spine. 2. Inhale, raise the right arm up. Take the tricep in towards the face. 3. Exhale. Bend the right elbow, so the hand comes between the shoulder blades, fingers pointing down.  4. Inhale. Take the left arm thumb down, palm away from you towards the back and up reaching for the fingers of the right hand.  5. Do not collapse the chest or over arch the back to reach the hands together.  6. Exhale release the hands and lower the hands back down into Tadasana. Intermediate Pose
Credit: YogaXTC.com
1. Place a blanket on the floor. Sit upright on the blanket, with the legs stretched straight out in front of you. 2. Thighs together. Feet together. Toes pointing straight towards the ceiling. 3. Sit evenly on the sit bones. Distribute the weight evenly across both buttocks. 4. Press the back of the knees to the floor. 5. Place the hands by the side of the hips with the arms straight. Roll the shoulder bones back. 6. Lift the spine, abdomen and trunk. Lift the sternum.  7. Neck and Head are straight. Gaze at eye level.
In this pose, the yogi sits using one leg as a crutch under the armpit, hence the name.
--Image: /Asana/Drayva/Staff/Yogi/Yogi1.jpg
--Image Attribution: Yogadandasana
Demonstrated by B.K.S. Iyengar
Light on Yoga: Yoga Dipika
by B.K.S. Iyengar
©1966 George Allen & Unwin Publishters, Ltd.;
ISBN 0-8052-1031-8
--Image: ../Asana/Drayva/Staff/Yogi/Yogi5.jpg
--Image Attribution: Yogadandasana
Demonstrated by Louise Ellis
Ashtanga Yoga Center
Louise Ellis, Owner & Director
1617 N. College Ave. #5
Fayetteville, AR 72703
Tel. (479) 313-5336

Asana Sequences

Recorded Live at the Iyengar Yoga Institute of Los Angeles during the Summer of 2012. These three classes stand alone as individual sessions and build on one another for the Intensive Experience. The Friday evening class is two hours of Seated and Standing Forward Bending poses and Twists. Listen to and Download this class in our download store: https://www.ihanuman.com/yoga-download/la-intensive-forward-bends-and-twists-0
This sequence was inspired by Sarah Power's, "Yin Yoga Session for the Lung, Heart and Intestines" from her book Insight Yoga. Practice this as a restorative yin session or a more active hatha yoga sequence. The Lung and Large Intestine Meridians are found in the upper chest and arms. Practice with the intention of stimulating and balancing these meridians in your body. 
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