Three essential seated yoga postures, recommended by a skilled instructor, to enhance flexibility
Laura Childs, the founder of Sāmya Studios, advocates that anyone can reap the benefits of yoga, even beginners. She recommends a restorative and accessible sequence of three poses: Reclined Butterfly (Supta Baddha Konasana), Reclined Twist (Jathara Parivartanasana), and Seated Forward Fold.
**1. Reclined Butterfly Pose**
This pose, often beneficial for those who spend long hours sitting at a desk, enhances flexibility in the hips and inner thighs, contributing to greater pelvic mobility and health. It also strengthens the inner thigh muscles, helping to relax the lower back and hips, and promoting relaxation and stress relief. The pose can increase mindfulness by encouraging stillness and emotional awareness during longer holds[1][3].
**2. Reclined Twist**
The Reclined Twist improves circulation in the pelvic and abdominal areas due to gentle twisting, which massages internal organs and supports detoxification. It encourages healthy spinal rotation, easing tension in the back and aiding digestion. The twist can be helpful for enhancing pelvic health and comfort, especially in conditions involving pelvic congestion. It also supports nervous system relaxation and parasympathetic activation, fostering calm and healing[2][3].
**3. Seated Forward Fold**
The Seated Forward Fold gently stretches the hamstrings, spine, and hips, helping to release tension and improve flexibility in these key areas. It encourages calming of the nervous system, promoting deep relaxation and stress reduction. The pose supports spine nourishment and can soothe the mind by encouraging stillness and inward focus[3][4].
Together, these poses form a gentle sequence that stretches and opens the hips, spine, and pelvis, while calming the nervous system. This routine enhances physical flexibility, pelvic and spinal health, and mental relaxation, making it ideal for beginners seeking a mindful approach to yoga and stress management[1][2][3][4].
Childs recommends lying down on your mat in stillness for a few minutes before and after the moves to relax your body and mind. Synchronizing breath and movement in yoga helps reduce stress and allows for introspection. Regular practice of this routine may lead to enhanced relaxation of the body and mind.
If you're looking to try different routines, consider beginner yoga stretches or a yin yoga beginner flow. Practicing this routine regularly, ideally every day, will help you become more familiar with yoga and enhance its results. For reclined butterfly, one reclines onto their back with knees dropped to the sides and feet pressed together, possibly using blocks or pillows for support. For reclined twist, one lies flat on their back, bends one knee and guides it across their body, extending the other arm and turning their head to look over the shoulder.
The reclined twist and seated forward fold are among the movements in this routine that stretch the back of the legs and lengthen the spine. Yoga incorporates mindful movements that help build stability, strength, flexibility, and coordination. The Reclined Butterfly, in particular, is a hip opener, beneficial for those who sit at a desk all day with their hips squared.
- By incorporating the Reclined Butterfly Pose into a health-and-wellness regimen, one can experience increased flexibility in the hips and inner thighs, contributing to a healthier pelvic mobility and wellness.
- The Seated Forward Fold, another pose in the sequence, fosters deep relaxation and stress reduction in the body, while promoting spinal nourishment and a soothing mind.
- As science continues to support the benefits of yoga for fitness-and-exercise, and wellness, a beginner might consider integrating a restorative sequence like Laura Childs' routine into their daily practice for enhanced flexibility, mental relaxation, and improved pelvic and spinal health.
