Two Sitting Poses to Prepare for Meditation

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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
$Description: Creations with FTP\yoga107.jpg$ 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, 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
$Description: Creations with FTP\yoga122.jpg$ eyes 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 Meditation and Yoga Midlife and Beyond

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Page updated November 21, 2011
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