Lesson 4: Seated Poses and Forward Bends: Flexibility and Calm

The Grounding Power of Seated Poses

When we sit on the earth, we connect with its stabilizing energy. Seated poses calm the mind and turn awareness inward.

Staff Pose (Dandasana) - The Seated Foundation

Master the basic seated posture:

1. Sit with legs extended straight out
2. Flex feet strongly, pressing through heels
3. Sit on sit bones, not tailbone
4. Place hands beside hips, fingers pressing down
5. Lengthen spine, crown reaching up
6. Hold for 30 seconds, breathing deeply

Seated Forward Bend (Paschimottanasana)

The ultimate hamstring stretch:

• From Staff Pose, inhale and lengthen spine
• Exhale, hinge at hips (not waist) and reach forward
• Hold feet, ankles, or shins - wherever you reach comfortably
• Keep back straight, not rounded
• With each inhale, lengthen; with each exhale, fold deeper
• Hold for 1-3 minutes, breathing normally

Butterfly Pose (Baddha Konasana)

Open hips and groin:

• Bring soles of feet together, knees out to sides
• Hold feet with hands, sit tall
• Gently flap knees up and down like butterfly wings
• Then hold still, pressing knees toward floor
• For deeper stretch, fold forward

Seated Spinal Twist (Ardha Matsyendrasana)

Detoxify and energize:

• Bend right knee, place foot outside left thigh
• Right hand behind you, left elbow outside right knee
• Inhale lengthen, exhale twist deeper
• Look over right shoulder
• Hold 5 breaths, repeat other side

Creating Your Sequence

Practice seated poses after standing poses when your body is warm. Always do both sides equally, and finish with Savasana.