Seated Poses
In seated yoga poses, the spine is kept straight, which stretches the spine and surrounding muscles. Thus, seated postures help to relax tense muscles and increase flexibility of the spine. Some seated poses involve stretching and twisting the spinal column, which improves alignment and flexibility. In addition to the poses shown here, there are other seated poses in the Forward Fold and Meditation sections. Seated asanas can help us settle the entire body, relieving stress and enabling us to sleep well at night. When the spine and surrounding muscles are relaxed, it’s easier to release tension and calm the mind and body. This is the reason meditation is so often performed in a seated position.
Doing Boat Pose (Paripurna Navasana) is an excellent way to build core strength, focus, determination and balance.
Jenny in Staff Pose (Dandasana) near the summit of Mount Tzouhalem, Vancouver Island, B.C. This is a deceptively simple looking pose with a lot going on (Photo by Ian Hatter).
A closer view of Jenny in Staff Pose (Dandasana) near the summit of Mount Tzouhalem, Vancouver Island, B.C. Heels, the back of the thighs and sitz bones press down, as the crown of the head reaches up (Photo by Ian Hatter).
Jenny in Staff Pose (Dandasana) near the summit of Mount Tzouhalem, Vancouver Island, B.C. In this posture-improving position, one can imagine one’s spine as the staff (Photo by Ian Hatter).
Jenny in Easy Pose (Sukhasana) with Eagle Arms (Garudasana) on a beach log at Schooner Beach, Pacific Rim National Park, Vancouver Island, B.C. (Photo by Amy Asay).
Jenny with arms in Cow Faced Pose position (Gomukasana), on Second Bald Hill, Jasper National Park, Alberta (Photo by Ian Hatter).
Jenny stacking the knees to get into Cow Faced Pose (Gomukasana) at Botanical Beach, Juan de Fuca Provincial Park, Vancouver Island, B.C. (Photo by Ian Hatter).
Jenny doing Marichi’s Pose, (Marichyasana III), also called Whirlpool Pose, above Hickman’s Natural Bridge, Capitol Reef National Park, Utah (Photo by Ian Hatter).
Jenny doing Half Lord of the Fishes Pose (Ardha Matsyendrasana) with a bind at Botanical Beach, Juan de Fuca Provincial Park, Vancouver Island, B.C. (Photo by Ian Hatter).
Jenny in Butterfly or Bound Angle Pose (Baddha Konasana) at Botanical Beach, Juan de Fuca Provincial Park, Vancouver Island, B.C. (Photo by Ian Hatter).
Jenny in Revolved Head to Knee Pose (Parvritta Janu Sirsanasa) at Botanical Beach, along the Juan de Fuca Trail on Vancouver Island, B.C. (Photo by Ian Hatter)
Jenny in Full Boat Pose (Paripurna Navasana) along the Bright Angel Trail above the Grand Canyon, Arizona, USA (Photo by Ian Hatter)
Jenny as she does her best to imitate a Hobbit doing Boat Pose (Paripurna Navasana) at Botanical Beach in Juan de Fuca Provincial Park, Vancouver Island, B.C. (Photo by Ian Hatter)
Jenny in Full Boat Pose (Paripurna Navasana) on Parker Ridge, Banff National Park., Alberta. (Photo by Ian Hatter)
Jenny doing Double Toe Hold Pose (Ubhaya Padangusthasana), a seated, balancing yoga posture that strengthens the core muscles and stretches the legs, near Twin Falls in Yoho National Park, B.C. (Photo by Ian Hatter)
