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Top 10 Seated Workout Postures

This total body workout targets the upper and lower body with a variety of exercises that can be done while seated. Although a greater proportion of you rests on the floor, the increase in sensory response provided can give you even more of an idea of where you core is and how you lift. Always come to the floor exercises fresh. Feel your seat bones on the floor and lift your body up from them. Allow the hips to hinge; do not collapse them and bend from the spine. Most of all, remember that any Forward Bend comes from the hips, regardless of the length of the legs.


Seated Forward Bend



This posture is also known as the Butterfly hinge. Look at how the legs have opened right up, like wings. There is a lightness within the hips that allows this. Open the hips and revisit these postures as many times as necessary, to enable you to find this lightness in their separation.


Think of the arc beneath a bridge – the smoother the arc, the stronger the structure. So when you attempt this posture, remember to keep as long an arc as possible in your back. This will prevent you from putting the bend on one part of the back, which always leads to discomfort.

Double Pigeon


In this posture you wrap your arms around your legs as though you were cloaking them in bat wings. This will keep your back open and broad while you curl your pubic bone up and draw your knees to your chest by pulling your tummy away from your thighs.


The Tortoise can unlock the deep places where we store our tension.

Shoulder stand

There are many benefits to practicing inverted postures, primarily because it flushes the head and neck with a large supply of blood. This not only helps to relax you and release tension from your head and neck, but may also leave you feeling clearer and fresher than when you began.

Fish to Corpse

These three postures flow into each other and lead you into a deeper state of relaxation. The Fish helps you extend and open the front of your body. The Baby pose helps you be aware of the expansion of your spine and the freedom of your hips. Corpse lets you become aware of this space.

Chilling Out

There is no question that when you’re tired you want to rest and that after resting you’ll feel better. Another simple fact is that when your muscles are relaxed, you tend to feel relaxed in your head too. When you have finished your practice, you may well find that you feel tired.

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