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
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
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 Gentle Yoga and
Meditation
Meditation Lessons for Teens
and Adults – book or ebook
Copyright 2002-2013 Susan Helene Kramer
Page updated July 11, 2013
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