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Two Poses to Develop Flexibility for Sitting in Meditation
Keep an introspective attitude while practicing poses; move smoothly and gently

1.  Curled Leaf Pose

 

 

This pose is for Developing Flexibility.

 

Begin by sitting on floor, back straight
eyes looking forward, knees bent
Description: Creations with FTP\yoga107.jpgand falling gently to the side in line with the shoulders,
soles of feet pressed together
and pulled close to body.

 

Take a deep breath and slowly release it

then breathe in your natural rhythmic pattern

during the pose.

Holding ankles with hands, gently round back
and let head fall towards lap
letting the weight of body and gravity stretch the spine.

 

Hold position for one minute or as long as comfortable.

Gently return to upright position
by unfolding from base of spine to top of head,
eyes looking forward again.

 

 

2.  Straight Leaf Pose

 

This pose is for developing flexibility and balance.

Begin by sitting on floor, back straight
Description: Creations with FTP\yoga122.jpgeyes looking forward, knees bent
and falling gently to the side in line with the shoulders,
soles of feet pressed together
and pulled close to body.

 

Take a deep breath and slowly release it

then breathe in your natural rhythmic pattern

during the pose.

Holding ankles with hands,

slowly look upward

straightening back from the lower end

to the top.

 

Hold position for one minute or as long as comfortable.

Gently return to looking forward.

 

 

Both of these poses are amongst 30 sitting and standing poses in the ebook Gentle Yoga and Meditation

 

Meditation Lessons for Teens and Adults book or ebook

Gentle Yoga and Meditation - book or ebook for adults

 

 

Yoga for All Kids - book or ebook

 

Copyright 2002-2013 Susan Helene Kramer

Page updated July 11, 2013
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