As you are planning your summer vacation, whether it be by plane or car, pass the time with some seated yoga poses to help you stay limber as you travel.
1. Start with Seated Mountain Pose-Tadasana
Ground your feet, hip distance apart, to the floor and spread your toes. Firmly press your bottom into the chair and pull your belly toward your spine, engaging your core. Drop your shoulders down and lift through the crown of your head. Breath ten deep breaths to center yourself and be present.
2. Warm-up your body by doing 3-5 Seated Sun Salutations-Surya Namaskar A
3. Seated Side Stretch
Engaging your core bring your hands above your head and grab your opposite elbows. Inhale as your lengthen through your side waist and exhale to one side. Inhale to center and exhale to other side. Repeat 3-5 times.
4. Seated Cobra-Bhujangasana
Placing your hands on your knees, firmly ground into your feet and bottom. Pull your shoulders down and lift your chest up and through, opening your heart for 3-5 breaths.
5. Seated Eagle Pose-Garudasana
Cross your right leg over your left and wrap your right foot around your left for the bind (if possible). Bring your left arm under your right arm, and possibly gaining the bind. Engage your care, lifting your elbows up and drop your shoulders down. You should feel a release in your shoulder blades. Hold for 3-5 breaths and then repeat on the other side.
*Extra bonus-you can bring your knees up to your elbows working your abs for 10 crunches.
6. Seated Prayer Twist-Salambha Parivritta Parsvokonasana
Press into your feet (hip distance apart) and inhale your hands to heart center. Exhale and twist to the right, pressing your left elbow into the outside of your right thigh for a deeper twist and gaze over your right shoulder. Hold for 3-5 breaths and repeat twisting to the left side.
7. Seated Side Twist-Ardha Matsyendrasana
Cross right leg over your left. Twist from your torso and bring the outside of our left elbow to the opposite side of your right leg, flexing and spreading your toes in your right foot. To deepen the twist grab the back of the seat with your right hand. Gaze over your right shoulder holding for 3-5 breaths and then repeat on the other side.
8. Seated Pigeon-Eka Pada Rajakapotasana
Bring your left ankle over your right thigh flexing through that left foot to protect your knee. Engage your bandhas and fold forward. To deepen the stretch hold on to the seat on either side of your thighs and pull forward, leading with your chest. Hold for 3-5 breaths and repeat with your right ankle over your left thigh.
9. Easy Seat Meditation-Sukhasana
To close your practice, come to any comfortable cross-legged seat. Root into your sit bones and lift up through your torso. Close your eyes and place your hands on your knees. Close your eyes and focus on your third eye. Meditate as long as you'd like.
By Instructor Trisha Necessary - 200RYT
Yoga with a twist.
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