Yoga

Seated Poses

Starting Position (1): Sit on a chair with your ankles in line with your knees (sit on the edge of your sewing chair if needed). Make sure your feet are straight and a few inches apart. Sit high on the two bones at the base of your spine on both sides of your hips. Straighten your spine as if there's a string from the top of your head pulling you up straight and tall. Hold for five to seven breaths.

Side Lean (2): Sit in the starting position. Bring your hands down at your sides in line with your hips. Inhale and bring your right hand straight up over your head. As you exhale, gently lean to the side. Hold this pose for four breaths, inhaling and exhaling gently and fully through your nose. Repeat on the other side.

Spinal Twist (3): From the starting position, bring your left hand to your right knee. Inhale and bring the right hand straight up. As you exhale, turn your palm away and place it on your chair as close to your spine and the middle of your back as possible. Now gently look over your right shoulder. Hold this for four breaths. Repeat on the other side.

Shoulder Release (4): From the starting position, bring both hands straight out in front of you with palms facing up. Inhale and bend your elbows. Exhale and bring your right elbow up and over your left. Wrap your arms with your left hand holding your right hand. Inhale and lift your arms up at shoulder level. Exhale and release. Do this three times. Repeat on the other side.

Shoulder Stretch (5): From the starting position, inhale and extend both arms out at shoulder level. Make a fist with both hands with the palm of each fist facing out. As you exhale, bring your right arm straight across your chest to the left. Inhale and bring your left fist up and over the right fist, palm side facing out. Keeping resistance in your arms, hold this pose for four breaths. Repeat on the other side, bringing your left arm across your chest.

Hip Release (seated pigeon pose) (6): From the starting position, place your right ankle on top of your left knee. Take a deep breath. As you exhale, bend from the hips and begin to lean over your thighs. Hold for four breaths. Repeat on the other side.

Back Release (seated child's pose) (7): From the starting position, sit up tall and take a deep breath. Exhale as you fold forward and relax. Hold for four breaths.

From the January 2007 issue of Sew News magazine.