Seated and kneeling asanas - Fundamental Principles

Flexibility in the hips and ankles; regular practice also helps to improve posture;  Stretch the spine end to end, buttocks, legs; activates the lungs; excellent groin- and hip-opener;  on physical level works around our hip joints to open to stretch our muscles and diminish unnecessary tension.

On a deeper level we work with the subtler energies of the body, in particular with the energies of the spinal column.  Baddha-Konasana, Upavistha Konasana (Open Angle Pose) , Gomukhasana (Cow Face Pose),  Eka Pada Rajakapotasana (Pigeon Pose), Janu Sirsasana (head to knee pose), ardha padmasana, and padmaasana (lotus pose) works at externally opening the hips and groin – lengthening the insides of the legs.

Kneeling and cross leg - meditation

• These can be considered the pinnacle of practice as the consider meditation postures
• They help quieten and calm the mind, a lightness to the spine
• The allow for a practitioner to remain seat in meditation for long periods of time.
• Meditation is done in this position has it keeps the mind and body engaged, unlike Svanasana where people can fall a sleep 
• Hip openers to sit comfortably in meditation
• Kneeling and cross legged are like a contra poses as they require different thigh muscle rotation
  

Seated asanas

Marjariasana and Dandasana

• Would not be used as meditation postures
• Aid flexibility of back and neck, aid… strengthening
• Both strengthen the back and legs
• Dandasana is the base of all seated postures… also good base to come into seated positions