South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

Sit on the floor with a folded blanket under your sitz bones, your legs together and extended in front of you. Sit forward on the sitz bones, rolling the inner thigh toward each other and down to the floor. Flex your toes toward your shins, pressing through the heels. Keep the legs activated as you inhale and press your hands into the floor or a block beside you.

Extend upwards, lifting the sternum and lengthening through the spine. Keep the collar bones broad, rolling shoulders back and down, away from the ears. Bring the chin slightly toward the chest. Breathe normally while holding for 30 seconds to one minute. As you release, exhale and soften the pose.

This is the base pose for all our sitting poses. It gives awareness to an erect sitting position, strengthening the back, abdomen, legs and feet. The folded blanket under the buttocks can assist with tight hamstrings or lower back discomfort. Be cautious of strain on the wrists and shoulders.

Submitted from Corey Mooney.