Most of us love the poses of yoga (maybe not all of the poses, but at least the ones we can accomplish). My recent exploration has been in the seated poses.

Don’t get me wrong — it’s not because I can do all of them, it’s because they offer a different challenge especially if done as the books show (think Light on Yoga or Darren Rhodes’ Yoga Resource Practice Manual).

Many years ago, my friend and co-teacher Jen Hecht Newman and I attended a workshop. I decided after a challenging morning to sit out the afternoon session. In those days, the afternoons were typically seated poses, breath work — less challenging movement. She returned from the ‘easy’ session with news that she (and the rest attending that session) were asked to do Krounchasana (Heron Pose). Not just do the pose, but hold it for 5 minutes.

After hearing that, I never regretted skipping that session!

Krounchasana is a seated pose. The foundation is ardha virasana (half hero pose), leaving one leg free to hold and extend up (see pic below). Many are able to draw the free leg to their torso and face.

As Dr Ray Long states, sometimes the challenge is not in attaining the shape but in the ‘subplots’ of our poses. In this pose, it is easy for me to sit in this position and I can do the leg/arm portion. The challenge for me is maintaining the back and the vertical pelvis.

Many of these seated poses are not just ‘one and done’; they require work on the ‘subplots’. In Krounchasana, how do I keep the back straight and the leg upright? Maybe I must back off the straight leg in order to cultivate the back position. (The vertical pelvis will affect the amount of stretch felt in the hamstrings.) Once the back position is set, I can begin the work to extend the hamstrings.

If you have a book of poses, take a good look at the seated poses. They are a challenge all by themselves.

Have a great day!