Exercises are no longer characterized by increased heart rate and profuse sweating. Thanks to yoga, there are amazing and highly functional exercises that can be done in bed, in front of the TV, porch, backyard, or in your meditation space.
These seated yoga poses are great for beginners, advanced yogis, and people who want to improve their flexibility. They are also ideal for those who prefer to squeeze in a quick workout before heading to bed or the shower; and perfect for anyone who is interested in improving their overall health, toning the stomach, and ridding their bodies of pain, muscle tension, and stiffness.
Easy Pose (Sukhasana)
This pose brings tranquillity to the body, strengthens the back, and stretches the thighs, knees, and ankles. This pose is traditionally used at the beginning and end of most yoga classes. It provides posture for meditation and promotes pelvic mobility. It strengthens the knees, hips and ankle joints, calms the nervous system and relaxes the mind and body.
It’s ideal for beginners; this basic pose used during meditations and other forms of relaxations techniques.
Watch Sukhasana here.
Lotus Pose (Padmasana)
Padmasana is a pose which requires prior practice because it’s considered to be an intermediate to advanced move. Its name is derived from the Lotus flower, which is the ultimate symbol of perfection and purity due to the fact that it’s not smeared by the mud from which it originates.
The Lotus pose eases menstrual pain, stimulates the pelvis, spine, abdomen and bladder, and practising late into a pregnancy cycle makes childbirth easier.
Watch Padmasana here.
Seated Forward Bend (Paschimottanasana)
This stretching pose does wonders for the hips and upper body. Although it looks easy and incredibly comfortable, it takes a while to perfect due to the fact that it requires absolute flexibility.
Take it easy with this pose, don’t force yourself to bend forward, especially when sitting on the floor. The seated forward pose promotes blood circulation in the brain and throughout the body. It also improves digestion, soothes headache, reduces fatigue, and anxiety.
Watch Paschimottanasana here.
Staff Pose (Dandasana)
This core strengthening seated yoga pose is believed to help improve digestion, prevent sciatic pain, stretch and activate the muscles of the legs, and prevent tiredness in the feet and calf muscles. It also strengthens the back muscles, stretches the shoulders and chest, and improves posture.
In doing this pose, don’t round your back or push your chest out. Your back should be completely perpendicular to the ground, as though sitting against a wall.
Watch Dandasana here.
Wide-Angle Seated Forward Bend (Upavistha Konasana)
Beginners may find difficulties in executing this pose. It’s advisable to use a bolster or a rolled blanket to help make it easier. It takes time to perfect; so be patient with yourself so as to avoid injuries.
Benefits of this pose include increased flexibility of the back, thighs and legs, and strengthening of the spine.
Watch Upavistha Konasana here.