Seated Poses

Agnistambhasana
Fire Log Pose (Square in Yin)

Alignment Cues:

shins parallel to the top edge of mat
stack ankle on top of knee (and knee on top of ankle)
blocks or folded blankets can be used if space exists below either knee
keeping the ankle in dorsiflexion can help protect the ankle and knee joints
hands can press into the soles of the feet, or can rest on the legs or mat
lengthen the spine and lead with the chest when folding forward

Drishti: diagonally down and forward

Stretches: inner thighs, gluteals, lateral rotators

Ardha Padmasana
Half Lotus

Alignment Cues:

bring one foot completely into the opposite hip crease
the other foot may stay on the floor in front of the knee or may rest under the knee
be sure the ankle of the top foot remains straight and does not sickle (bend sideways)
if you experience pain in the top ankle, you may not have the hip rotation necessary for this asana
pelvis is neutral to allow for a tall spine

Drishti: at the horizon, downward, or eyes closed

Stretches: inner thighs, gluteals, lateral rotators

Baddha Konasana
Bound Angle

Alignment Cues:

soles of the feet together
feet can be close to the pelvis or farther away (diamond shape)
reach the knees towards the floor
can be practiced with an upright spine, reclining, or with a forward fold

Drishti: forward to the horizon

Stretches: inner thighs, gluteals

Balasana
Child’s Pose

Alignment Cues:

big toes together, tops of the feet on the mat
knees may be close together or wide
reach your sit bones as close to your heels as possible
forehead reaches towards the mat
arms may be extended overhead or hands may reach towards your heels (allowing shoulders to drape forward)
place a folded blanket behind the knees if you experience knee pain from compression
place a small rolled towel under the fronts of the ankles if your feet do not lay flat on the mat

Drishti: down towards the mat or eyes may be closed

Stretches: lumbar spine (especially with knees close together), may also stretch shoulders (with arms overhead)

Dandasana
Staff Pose

Alignment Cues:

sit with a neutral pelvis and a tall spine
you may sit up on a folded blanket or bolster to help achieve a neutral pelvis
reach the balls of the feet forward to keep the legs active
arms press down by your sides
top of the head reaches upwards
core engages to support the spine
legs remain parallel (knees point upwards); do not let the feet or legs rotate out

Drishti: at the horizon or just beyond the tips of your toes

Strengthens: legs, arms, core

Stretches: hamstrings

Eka Pada Kapotasana
One-legged Pigeon Pose

Alignment Cues:

hips remain level and pointing forward (“squared”)
flex the front foot to keep the leg active and protect the knee
engage the lower abdominals to lengthen and protect the lumbar spine

Drishti: forward or diagonally down

Stretches: gluteal muscles of the front leg, hip flexors of the back leg

Eka Pada Raja Kapotasana
One-Legged King Pigeon

Alignment Cues:

hips remain level and pointing forward (“squared”)
flex the front foot to keep the leg active and protect the knee
engage the lower abdominals to lengthen and protect the lumbar spine
extension is targeting the thoracic spine (upper back)

Drishti: forward or towards the back foot

Stretches: gluteal muscles of the front leg, hip flexors and quadriceps of the back leg, shoulders, chest and thoracic spine

Gomukhasana
Cow Face

Alignment Cues: try to stack knees on top of each other, feet can move towards the top of the mat if able (shins towards parallel to top of mat), keep both sit bones rooted down, can grab a strap if fingers do not reach, opposite arm is overhead as leg is on top

Drishti: straight ahead, keep neck neutral on spine

Stretches: outer hips, rotators, shoulders