More Postures

Mix up your class with these fun postures!


Postures 35-55


TO DO: Review each posture in the photos and then watch the respective video. Scroll down to view the postures.

More Postures



Seated Knee to Chest

  • Seated toward front of chair, maintain proper posture
  • Inhale drawing knee to chest
  • Bring hand to shin below knee, hugging in knee to chest
  • Knee up and in to body as far as comfortable
  • Option to lower knee down from chest
  • Chest tall, spine long
  • Hold for 30 sec., release down, and move to other side



Opposite Leg and Knee Lift

  • Feet hip distance
  • Left hand on seat for support
  • Naval to spine
  • Left leg up, foot up from floor
  • Opposite arm out at shoulder height, palm up
  • Toes can be on floor and lift heel up, lower the opposite arm to lower position or draw elbow in toward body with arm at shelf position with palm facing up
  • Hold for 30 sec., release down, and move to other side



Seated Scissors

  • Balancing on sit bones, leaning back without touching back of chair
  • Chest elevated
  • One leg on top, other leg toward bottom, and switch
  • Hands on either side of chair for support
  • Option to keep bottom foot on floor for stability and bring opposite leg up



Seated Boat

  • Feet on floor, sit bones to front of chair with support
  • Hand on chair
  • Lean back as much as you can, engage core
  • Lift one leg up three times, lift the opposite leg three times, and then option to move into full boat
  • Knees come up, arms out or tucked under knees



Seated Revolved Chair

  • Upward salute, palms come together
  • Rotate to one side
  • Elbow to outside of the knee, other elbow up
  • Gaze can come up toward the ceiling
  • Hands can come to waist and do a twist with a forward fold



Seated Wide-Legged Forward Fold

  • Lift and lengthen, exhale fold forward
  • Wider the legs the deeper the fold
  • Allow head to hang
  • Option to come to fingertips, hold opposite elbows so that head isn’t going too far down



Seated Wide-Legged Forward Fold with Twist

  • Feet are wide
  • Straddling base of chair
  • Coming into forward fold, placing fingertips or palm in front
  • Breathing into twist, looking up toward the side with the arm lifted up, bringing shoulder back
  • Long, strong arm with fingertips toward sky
  • Option to bend legs with wide legs, or keep hand on waist to focus on twist
  • Bring arm in to come out and slowly bring torso up to come to center



Seated Warrior I

  • Right leg bent, left is behind with soft knee
  • Drawing energy of back leg into heel
  • Right hand on back of chair for support
  • Inhale and bring left arm up toward ceiling
  • Long arm, tall torso, lengthening through side
  • Option to keep cactus arm or keep hand to side, or to keep a regular seated position and keep movements through arms



Seated Warrior II

  • Same position of legs with slight opening in back left hip
  • Strong arms at shoulder height
  • Torso stacked up over hips
  • Option to draw left knee down below hip, or to keep legs stationed on chair, turning toward side and open arms out





Seated Warrior III

  • Hips facing forward
  • Back leg extended up
  • Slight forward fold with arms in front on either side of ears
  • Fingertips drawing away from body
  • Can keep elbows in to body or to keep knee toward hip, or coming into forward fold with arms outstretched in front



Seated Staff

  • Legs extended out in front
  • Arms straight up with fingertips toward sky
  • Biceps by the ears
  • Gaze forward
  • Seated away from back of chair



Seated Child’s Pose

  • Legs are together, hip width, or greater than
  • Forward fold
  • Arms can come to shins, ankles or floor
  • Torso can come between legs
  • Option to bring elbows to knees and rest head in hands



Seated Corpse

  • Feet together
  • Tall spine
  • Shoulders released from ears
  • Hands where most comfortable
  • Open chest



Kneeling Puppy Pose

  • Come to knees with option for blanket or mat under knees
  • Forward fold facing seat of chair
  • Elbows bent, hands toward ceiling
  • Chest widens
  • Option to keep students in the chair in similar position





Kneeling Low Lunge

  • One leg forward with other leg behind
  • Arching same arm as bent knee, making sure front knee doesn’t go over toes
  • Opposite hip forward looking 



Kneeling Camel

  • On knees facing away from chair
  • Feet underneath seat of chair
  • Placing hands on seat of chair
  • Slowly drawing head back, chin to sky
  • Option to keep head in neutral position, and hips closer to midline of body



Supine Bridge

  • Hips on the floor
  • Both feet on chair
  • Hold legs of chair and slowly lift hips up
  • Draw hips forward and lift up through spine
  • Option to keep feet on floor and lift hips up



Supine One Legged Wheel

  • Start in bridge
  • Placing one leg up overhead, extending one leg at a time
  • Hips are more elevated, tops of shoulders connect to floor
  • Foot pointed toward ceiling
  • Option to lift one foot off of chair and then leg can go higher as they progress



Supine Corpose

  • Legs on chair
  • Knees bent
  • Sit bones, low back, shoulders connected to floor
  • Palms facing up and at our sides



Plank with Chair

  • Elbows on seat of chair
  • Long line from shoulders to feet
  • Ribs together, naval to spine, hips come up to stay in alignment
  • Option to keep knees on floor or bring one knee down at a time



Kneeling Downward Facing

  • Elbows on seat of chair
  • Kneeling instead of having hips up and back
  • Toes are tucked, start here and hold, and invite folks to lift up into advanced version


Complete and Continue