Daily sequence focusing on sitting poses and forward bends

A short sitting and forward bend sequence for students of all levels.

Time 35 minutes

Focus Forward Bends Hips

Contents

Introduction

A sequence of sitting poses and forward bends for when you’re short on time, or just want to do a bit of practice in the morning before running out the door. A great routine you can return to regularly.

We start in Supta Baddha Konasana and then move to Simple Cross Legs Forwards with the head resting. Then you come to standing and go Utthanasana with the buttocks resting against the wall and Adho Mukha Svansana with the heels on blocks.

We return to standing and move to Utthita Hasta Padangusthasana 1 and 2 with wall support. Come back to the floor and sit in Virasana with arms in Parvatasana then move into Dandasana.

We move to use the wall for back support and sit on a bolster in Baddha Konasana followed by Upavistha Konasana and Dandasana again.

Sit in Dandasana away from the wall and we move through some forward bends: Triang Mukha Eka Pada Paschimottanasana upright, and then forwards followed by Paschimottanasana both upright and forwards. We do a simple cross-leg twist to release the back and follow it with Swastikasana forwards.

Some hip work follows with the legs against the wall in 4 variations. We finish in Savasana.

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Supta Baddha Konasana

Reclining Bound Angle Pose

Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.

Adho Mukha Sukhasana

Simple Cross Legs Forward

Sit with your legs crossed. Keep your sit-bones pointing downward as you fold forward over your legs to capacity, lengthening your spine.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.

Utthita Hasta Padangusthasana (Both Hands To Foot)

Extended Hand-to-Big-Toe Pose with Both Hands to Foot

Stand up in Tadasana. Grab one foot with both arms and stretch it right in front of you. Work on keeping your back straight. Incorporate a bend in your knee or use a belt if necessary.

Utthita Hasta Padangusthasana I

Extended Hand-to-Big-Toe Pose 1

Grab your foot by the toe and straighten your leg, maintaining your Tadasana line. Lengthen through the crown of your head and keep your body from tipping over. Use wall support if you lack the balance. You can also use a belt if you lack hamstring flexibility.

Daily sequence focusing on sitting poses and forward bends

Virasana

Hero Pose

Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.

Parvatasana in Virasana

Mountain Pose in Hero Pose

Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Baddha Konasana

Bound Angle Pose

Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.

Upavistha Konasana

Wide-Angle Seated Forward Bend

Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine. Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Triang Mukha Eka Pada Paschimottanasana

Three-Limbed Forward Bend

Bend your left knee so your foot points straight back as you extend your right leg forward. Release your spine as you reach out to grab a hold of your extended foot. Use a belt if necessary. Repeat on both sides.

Paschimottanasana

Seated Forward Bend

Make sure the backs of your legs are pressed firmly to the ground as you bend over to reach your feet. Release the spine. Use a belt if necessary.

Simple Cross Legs Twist

Sit with your legs crossed and back straight. Place your hand onto the opposing knee and, staying tall through the crown of your head, look over your shoulder as you twist.

Adho Mukha Sukhasana

Simple Cross Legs Forward

Sit with your legs crossed. Keep your sit-bones pointing downward as you fold forward over your legs to capacity, lengthening your spine.

Viparita Karani

Legs-Up-the-Wall Pose

Bring your hips up to the wall and lift your legs up against it so that they're perpendicular to the floor. You can use a bolster or other form of support under your hips and lumbar spine to incorporate a mild backbend into the pose.

Supta Baddha Konasana

Reclining Bound Angle Pose

Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

31 May 2022

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Daily sequence focusing on sitting poses and forward bends

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