Practice suggestion - Sitting Pretty

This practice suggestion incorporates material covered in the third session of the Yoga Course for Beginners. View Yoga Practice - Sitting Pretty as a WORD document.

 

Lie on your back with your legs bent and feet on the floor hip width apart (semi-supine).

Take a big breath in. Let it go with a sigh and allow yourself to release any tension that you may be holding.

Breath Awareness

Bring your attention to your breathing…

Be aware of the coolness of the breath coming in… and it’s warmth as it goes out…

Notice the movements in the body as it breathes in and out…

Follow the breath as it enters through the nostrils and passes through the throat and chest into the lungs, noticing all the feelings and sensations as it does so… then follow the breath on its way out, once again noticing the feelings and sensations in the body…

Expand your awareness to take in the beating of the heart…

Bring the knees to the chest (apanasana). Stay in this position for a few breaths.

Keep the knees to the chest but lower the arms down alongside the body. Open the knees (feet to ceiling) while raising the arms and taking them overhead then fold the knees while lowering the arms back to your side. Repeat 5 more times (urdhva prasrita padottanasana). [To decrease the intensity do single rather than double leg movements.] Lower the feet to the floor.

Knee-down twist Keeping legs bent and legs and feet together lift the left hip and take the knees to the right rolling onto the outer edge of the right foot while turning the face to the left. Return to the start position and lift the right hip and take the knees to the left rolling onto the edge of the left foot while turning the face to the right. Twist from side to side a few more times.

Lying cowhead (supta gomukhasana) With both knees bent place the right ankle on the left thigh close to the left knee. Pick up the legs in this position and catch hold of the left thigh with your hands (the right knee is out to the right). Draw your legs towards you. If your chin sticks up when you do this support your head on a block/pillow. Remain in this position for a few breaths and then repeat on the other side.

Roll onto your side and push up onto your hands and knees. Sit back on your heels with the feet close together and the knees wide apart. Lean forwards and put your hands on the floor. Move the sacrum forward and release the coccyx away from the waist. This is the frog (mandukasana) position.

Sit with the legs straight out in front (dandasana). Move the sacrum forwards and let the tail drop. Use your arms for support so that you can relax the muscles of the back and abdomen.

Parivrtti Maricyasana Fold the right leg, bring the foot towards the hip and take it over the left leg to put the foot on the floor on the outside of the left leg. The right knee is pointing to the ceiling and is in front of the left side of the body. Use your hands for support. Move the sacrum forward and release the coccyx down. Remain in this position for a few breaths and then repeat on the other side.

Sit cross-legged (sukhasana) with the legs crossed mid-shin so that each foot is under the knee of the opposite leg. Use your hands for support and bring the sacrum forward and, keeping it forward, release it downwards away from the lumbar.

Return to sit in Dandasana. Fold the right leg, bring the foot towards the hip and take the top of the foot to the floor on the outside of the right hip (right knee in front of right hip). Use your hands for support. Move the sacrum forward and release the coccyx away from the waist. You may experience a strong stretch in the front of the thigh but do not stay in this position if there is any pain in the knee joint itself (check with your teacher for advice). Remain in this position for a few breaths and then repeat on the other side. (Triangmukha ekapadasana)

Lie in the semi-supine position.

Relax the buttocks, abdomen, throat and face.

Breathe through the nose and observe how the breath flows in and out of the body like a wave.

Watch the in breath. Notice how the in breath rises in the abdomen and then like a wave rolling in towards the shore it moves up towards the throat… 

Watch the out breath. The out breath is like a wave ebbing back to the ocean…

Continue to watch this wave-like action of the breath for a few minutes. The breath in fills the lowest portion of the lungs first causing the abdomen to rise towards the ceiling. As the breath continues in it flows into the upper parts of the lungs accompanied by an expansion of the rib cage and a lifting of the chest. The breath out leaves from all parts of the lungs simultaneously and the rib cage, chest and abdomen fall back to the spine.

Stretch out the legs and relax in savasana for as long as you wish.

 

This practice suggestion is not intended as instruction. It is given to encourage students to develop a practice. Use it and other practice suggestions given on this website until your practice is established and then leave them behind - when you’ve used the boat to cross the river put it down don’t keep carrying it. If any of the postures listed in this suggestion are contra-indicated for you then please omit or replace them. Likewise, make any modifications that are appropriate for you and your body. If you are unsure about any of the material please consult your teacher. If you have never done yoga please go to a competent teacher who will show you how to perform the postures safely and intelligently.

 

View Yoga Practice - Sitting Pretty as a WORD document.