Seated Sequence

Primary Series — Seated I

The opening arc of the seated Primary Series — forward folds and twists that lengthen the spine and open the hips.

The flow

  1. Mountain Pose — Tadasana · Center
  2. Staff Pose — Dandasana · Breathe
  3. Seated Forward Bend A — Paschimottanasana A · Breathe
  4. Seated Forward Bend B — Paschimottanasana B · Breathe
  5. Seated Forward Bend C — Paschimottanasana C · Breathe
  6. Upward Plank Pose — Purvottanasana · Breathe
  7. Half Bound Lotus Forward Bend — Ardha Baddha Padma Paschimottanasana · Breathe
  8. Half Bound Lotus Forward Bend — Ardha Baddha Padma Paschimottanasana · Breathe
  9. Three-Limbed Forward Bend — Triang Mukhaikapada Paschimottanasana · Breathe
  10. Three-Limbed Forward Bend — Triang Mukhaikapada Paschimottanasana · Breathe
  11. Head-to-Knee Pose A — Janu Sirsasana A · Breathe
  12. Head-to-Knee Pose A — Janu Sirsasana A · Breathe
  13. Head-to-Knee Pose B — Janu Sirsasana B · Breathe
  14. Head-to-Knee Pose B — Janu Sirsasana B · Breathe
  15. Head-to-Knee Pose C — Janu Sirsasana C · Breathe
  16. Head-to-Knee Pose C — Janu Sirsasana C · Breathe
  17. Marichi's Pose A — Marichyasana A · Breathe
  18. Marichi's Pose A — Marichyasana A · Breathe
  19. Marichi's Pose B — Marichyasana B · Breathe
  20. Marichi's Pose B — Marichyasana B · Breathe
  21. Boat Pose — Navasana · Breathe
  22. Shoulder-Pressing Pose — Bhujapidasana · Breathe
  23. Mountain Pose — Tadasana · Center