Yoga is a great form of exercise for individuals of all ages and experience levels. One of the easiest forms of yoga for beginners is sitting poses. This variety of poses requires no special props and is accessible to just about anyone.
Marichi’s Pose (Marichyasana)
Marichi’s Pose, a seated posture that stretches the lower back, hips, thighs, and groin muscles. Begin seated with your legs extended and your spine tall. On an inhale, bend the right knee, cross the outer of your right foot to the top of your left thigh. Keep your left knee pointed straight up towards the sky and lengthen your spine as you draw your top elbow towards the inner thigh.
Hero Pose (Virasana)
Hero Pose is a seated yoga posture that helps open the quads and stretch the ankles and feet. Begin seated in a comfortable cross-legged position. On an inhale, move your buttocks backward and sit firmly between your feet on the floor. Inhale and lengthen your spine. You may rest your hands lightly on your knees or keep them in your lap. Hold this pose for 30 seconds to a minute and connect with your breath.
Seated Cat/Cow (Bitilasana/Marjaryasana)
This pose is another variation on the traditional Cat/Cow that brings the opportunity to strengthen and lengthen your spine. Come to a seated position and place your hands on your thighs. As you inhale, slightly arch your spine, roll your shoulders back, and drop your chin. As you exhale, round your spine, draw your chin towards your chest, and slightly tuck your tailbone. Repeat for several breaths.
Seated Half Spinal Twist (Ardha Matsyendrasana)
This pose is a great way to release tension in your spine as well as improve flexibility in the shoulders and neck. Begin seated in a comfortable cross-legged position. On an inhale, lengthen your spine. On your exhale, place your right hand on the floor behind you to support your back as you twist to your left. Rest your left hand lightly on your left thigh. Make sure to keep both sides of your spine equally long and twist from your abdomen. Take five to eight breaths before switching sides.
Bound Angle Pose (Baddha Konasana)
Begin seated in a comfortable cross-legged position. Clasp the soles of your feet together, bringing your heels close to your pelvis. With each exhale, gently press your knees towards the floor. If it feels comfortable, begin to fold forward, bringing your torso close to your thighs. You may stay there and allow your spine to elongate or you may rest your forehead on the floor. These yoga poses are a great way to increase flexibility, strength, and relaxation in your body.
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