SITTING POSES

1. Staff Pose(Dandasana)

Steps 

1. Sit straight and stretch your legs forward 
2. Straighten your spine and flex your thigh with toes 
3. Stretch your toes facing upward.

2. Seated Forward Bend(Paschimottanasana)


Meaning - Intense forward stretch of west

(pashima = west, uttana=intense stretch)

Paschimottanasana

Duration - 1-3 minutes

Steps

1. Sit Straight and stretch your legs forward
2. Stretch your hands, bend forward and try to touch your toes
3. Feel the stretch on your spinal cord and hamstrings

3. Bound Angle Pose(Baddha Konasana)

Meaning - (baddha = bound, kona = angle)
Duration - 1-5 minutes

Baddha Konasana

Steps

1.  Sit straight and straighten your legs. 
2. Bend your right leg and draw your right heel toward your perenium. 
3. Rest your right foot sole on left thigh.
4. Bend forward by stretching your hand forward . 
5. Drop your head down and try to touch your toe with hands

Janu Sirasana

4. Head-To-Knee Forward Bend(Janu Sirasana) 

Meaning - (janu = knee, sirsa = head)

Duration - 1-3 minutes

Steps

1.  Sit with your legs straight out and relax. 
2.  Bend and bring your heels together and loosen your knees. 
3.  Try to get the knees on the floor when you improve on this pose