SEATED AND TWIST


Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.

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Baddha Konasana (Bound Angle Pose)
Bound Angle Pose is an excellent groin and hip-opener.
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Gomukhasana (Cow Face Pose)
Can't see the cow face? Notice that the crossed legs look like the lips. The bent-elbow arms, one up and one down, are the ears.
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Sukhasana (Easy Pose)
Don't let the name fool you. If you're used to sitting in chairs, Sukhasana can be quite challenging.


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Agnistambhasana (Fire Log Pose)
Stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic 


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Paripurna Navasana (Full Boat Pose)
Abdominal and deep hip flexor strengthener, requires you to balance on the tripod of your sitting bones and tailbone.

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Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This twist energizes the spine and stimulates the digestive fire.

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Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

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Virasana (Hero Pose)
Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.


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Krounchasana (Heron Pose)
Intensifies the stretch of Triang Mukha Eka Pada Pashcimottanasana.
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Simhasana (Lion Pose)
In this seated pose, you can kneel on a folded blanket to pad the knees, shins, ankles, and the tops of the feet.
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Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.


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Hanumanasana (Monkey Pose)
Hanuman, is a figure in Hindu mythology. The word "Hanuman" literally means "having large jaws."

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Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose.

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Marichyasana I (Pose Dedicated to the Sage Marichi, I)
Marichi is the Vedic Adam, and the "father" of humanity.

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Pasasana (Noose Pose)
In the full pose the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."

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Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)
There are two interpretations of the Sanskrit Janu Sirsasana, Head-to-Knee and Head-of-the-Knee. The former emphasizes the forward bend. The latter refers to the "head" of the bent knee that you use press away from you to assist the forward bend.

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Upavistha Konasana (Wide-Angle Seated Forward Bend)
A good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.


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