Astanga Seated Pretzel Poses

 

Pose Name (Sanskrit)

Pose Name (English)

Modifications

1       

Dandasana

Staff (stick)

Sit upright on a block

2       

Paschimottansasana A+B+C

Intense back body stretch

-       Skip the forward fold

-       Wrap strap around both feet

3       

Purvottanasana

Intense front body stretch

Reverse table (bent legs)

4       

Ardha Badha Padma Paschimottanasana

Half bound lotus with intense back body stretch

-       Use tree position instead of lotus

-       Bind elbow instead of foot

5       

Tiryang Mukha Eka Pada Paschimottanasana

Horizontal face position with intense back body stretch

-       Sit upright on a block

-       Skip the forward fold

6       

Janu Sirsasana A

Head to knee A

-       Sit upright on a block

-       Skip the forward fold

-       Use strap around foot of straight leg

7       

Janu Sirsasana B

Head to knee B

-       Repeat Janu Sirsasana A

-       Sit upright on a block

-       Use strap around foot of straight leg

8       

Janu Sirsasana C

Head to knee C

-       Repeat Janu Sirsasana A or B

-       Sit upright on a block

9       

Marichyasana A

Posture of the Sage Marichi – Marichi means a ray of light (of the sun or moon); he is the Vedic Adam and “father” of humanity.

-       Sit upright on a block

-       Skip the forward fold

-       Hold shin of bent leg with one or both hands

-       Use strap around foot of straight leg

10    

Marichyasana B

Posture of Marichi– Marichi means a ray of light (of the sun or moon); he is the Vedic Adam and “father” of humanity.

-       Sit upright on a block

-       Skip the forward fold

-       Use tree position instead of lotus

-       Hold shin of upper leg with one or both hands

11    

Marichyasana C

Posture of Marichi– Marichi means a ray of light (of the sun or moon); he is the Vedic Adam and “father” of humanity.

-       Sit upright on a block

-       Wrap arm in front of shin

-       Keep one hand on mat behind hips

-       Hold shin of bent leg with one or both hands

12    

Marichyasana D

Posture of Marichi– Marichi means a ray of light (of the sun or moon); he is the Vedic Adam and “father” of humanity.

-       Sit upright on a block

-       Use tree position instead of lotus

-       Hold shin with one or both hands

13    

Navasana

Boat

-       Bent legs

-       Hold behind thighs

-       Keep feet on the floor

14    

n/a

Lift up

Blocks under hands

15    

Bhuja Pidasana

Arm pressure

Keep feet on floor with legs bent into a squat

 

16    

Kurmasana

Turtle

Hold outer ankles with hands

17    

Supta Kurmasana

Sleeping Turtle

-       Repeat Kurmasana

-       Skip the hand bind