ASANA:  Seated & Twisting Poses

Anjali Mudra (Salutation Seal)
Practicing Anjali Mudra is an excellent way to induce a meditative state of awareness.

Sukhasana (Comfortable seated pose)

Sukhasana is very easy to execute. It can be approached by anyone. Sukhasana can be led to perfection a lot easier than any other asana.

Ardha Matsyendrasana (Half Lord of the Fishes Pose)
Named after a legendary teacher of yoga, this twist energizes the spine and stimulates the digestive fire.

Baddha Konasana (Bound Angle Pose)
Bound Angle Pose, also called Cobbler's Pose after the typical sitting position of Indian cobblers, is an excellent groin- and hip-opener.

Bharadvajasana I (Bharadvaja's Twist)
This gentle twist is a tonic for the spine and the abdominal organs.

Gomukhasana (Cow Face Pose)
Can't see the cow face? Look closely at yourself in a full-length mirror as you perform this pose. Notice that the crossed legs look a little like the lips, and the bent-elbow arms, one up and one down, are the ears. See it now?

Hanumanasana (Monkey  Pose)

This asana is dedicated to Hanuman and commemorates his fabulous leaps.

Marichyasana III (Marichi's Pose)
Marichi's Pose is sometimes called the Sage's Pose. Usually the pose is described with the arm to the outside of the bent knee, but this position isn't accessible to most students. Here we'll work with the arm hugging the leg that's bent.

Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.

Paripurna Navasana (Full Boat Pose)
An abdominal and deep hip flexor strengthener, Boat Pose requires you to balance on the tripod of your sitting bones and tailbone.

Upavistha Konasana (Open Angle Pose)
Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses.
By Richard Rosen

Virasana (Hero Pose)
Virasana is a balm for tired legs at the end of the day, as well as an alternative to Lotus for seated meditation.