Sitting Yoga Exercises

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Yoga exercises performed while sitting work the diaphragm and focus on breathing. Improve your seated yoga poses with the help of a professional yoga instructor in this free video.

Part of the Video Series: Yoga Exercises
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Video Transcript

Hi, I'm Amy Newman, fitness expert, creator of The Perfect 10 Workout, and today we're going to do some sitting yoga exercises. We're going to first start off with breathing. We're going to sit in the easy pose which I'm sitting in right now which is cross legs, some people like to put their feet up on their thighs but I am going to have my legs one on top of the other, in front of the other I should say, arms are out and relaxed, hands and palms are raised towards the ceiling. Bring your thumb and your index finger together. You want to lift up through the crown of your head, relax your shoulders, stretch your body up nice and tall, pressing your buttocks down into the mat. Close your eyes and feel your breath as you inhale, filling your lungs up, then exhale slowly, squeezing your abdominals in. Inhale, feeling your diaphragm expand, exhale. Your diaphragm goes down and you squeeze your abdominal muscles. Try to get into a rhythmic breathing. So, you're breathing in deep about four seconds and exhaling about four or five seconds. So, just take in deep slow breaths, and listen to your breathing. You can close up the back of your throat making you able to hear your breathing just a little bit more and that will help you get into your self which is really what you want to do. You want to get into your zone. So, you're breathing deeply and exhaling slowly. Keep breathing and more exercises that you can do sitting are starting with the eyes. Yes we do exercise the eyes. You want to look straight up, keeping breathing. You don't want to hold your breath. Look almost up into your head and then slowly to the side and then slowly around to your nose. Try not to move your head, keep your neck very tall, shoulders down then to the other side, nice and slow as far to the side as you can. Open your eyes nice and wide and keep breathing and then bring your eyes back up. Go in the other direction, nice and slow and then go from up to down, then back to the center then side to side. And practice that regularly. It will definitely get your eyes in great shape. Breathing deeply is very important as you do these exercises. I'm Amy Newman, thank you for joining me as we do some yoga exercises in a sitting position.


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