YOGA DISPLAY
SITTING YOGA POSES

Head to the knee pose

Instructions

• Sit with a straight back
• Your right leg is extended, and toes flexed
• Bring the sole of your right foot to your inner thigh, near the groin
• Inhale, and bring your arms above your head
• Exhale, lean forward with a straight back and gradually ease into the posture by bringing the forehead to the knee
• Hold on to either your shin, toes or your foot
• Hold this position for few breaths
• Move out of the posture by inhaling, bringing your upper body back to the centre
• Repeat on the opposite side

Cautions

• Spine, back, hip, shoulder and hamstring injuries

Benefits

• Releases pressure off the back, spine and shoulders
• Strengthens the back muscles and the legs
• Opens the hips and chest
• Stretches the hamstring muscles
• Has a relaxing and calming effect on both the mind and body
• Helps relieve constipation

Posterior Stretch

Instructions

• Sit up straight with your legs extended out to the front
• Inhale, raising your arms
• Exhale, as you lean forward as far as you can while keeping your back straight. To then move into the posture, hold on to your shins, toes or feet as you gently bring your head to your knees
• Hold this pose for a few breaths
• To come out of the position, inhale and bring your torso upright

Cautions

• Spine and back injuries
• Asthma
• High/low blood pressure

Benefits

• Lengthens the spine and stretches the back muscles, hamstrings and kidneys
• Relieves stress and mild depression, as well as calms the brain
• Helps relieve menstrual and menopausal discomfort

Cobbler I 

Instructions

• Sit with a straight back
• Bring the soles of your feet together
• Move your heels close to your groin, holding onto your feet
• Exhale, and bring your forearms in front of your shins
• Inhale, and gradually lean forward as far as you feel comfortable, keeping the back of the neck relaxed
• To come out of the position, relax your legs and very gently bring your upper body back to the centre

 Cautions

• Back injuries
• Hip injuries
• Diarrhea
• Asthma
• High/low blood pressure

 Benefits

• Relives tension of the back, especially the middle and upper back
• Stretches the spine
• Opens the hips and groin
• Calms and relaxes the body and mind.

 Cobbler II

Instructions

• Start as Cobbler 1,

• Move your feet a few inches forward

• Exhale, and bring your forearms under your calves, holding on to your feet. Lean forward and bring your head towards your feet, keeping the back of the neck relaxed

• To come out of the position, release your hands and very gently bring your torso back to centre.

Cautions

• Back injuries
• Hip injuries
• Shoulder Injuries
• Diarrhea
• Asthma
• High/ low blood pressure

Benefits

• Relives tension from the entire back region
• Stretches the spine
• Opens the hips and groin
• Calms and relaxes mind and body

SPINAL TWIST

Instructions

• Sit with a straight back
• Extend your left leg, bend your right leg and cross it over your left knee
• Place your right hand behind you flat on the floor
• Gently twist over to your right as you place the left elbow on the outer side of your right knee
• Exhale, turn your torso to the right side and gently turn the head, keeping the chin parallel to the floor
• Hold the position for a few breaths
• To come out of the pose, gently and slowly bring your upper body back to the centre
• Repeat on the opposite side

 Cautions

• Spine and  back injuries
• Neck and shoulder injuries
• Hip injuries

 Benefits

• Stretches the shoulders, hips and neck
• Massages the groin and internal organs

• Relive tension of the spine
• Stimulates the liver and kidneys
• Helps relive constipation and improves digestion