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Develop Flexibility for Sitting Meditation

Keep an introspective attitude while practicing poses; move smoothly and gently. Remember that the point of these poses is to help prepare your body for a comfortable sitting meditation. Do not strain or over-exert yourself. These poses are for kids and adults, as shown in the photos.

Curled Leaf Pose

This pose is for developing hip and back flexibility.

Begin by sitting on floor, back straight, eyes looking forward, knees bent, and falling gently to the side in line with the shoulders.

Soles of feet are pressed together and pulled close to body.

Take a deep breath and slowly release it, then breathe in your natural rhythmic pattern during the pose.

Holding ankles with hands, gently round back, and let head fall towards lap.

Let the weight of body and gravity stretch the spine.

Hold position for one minute or as long as comfortable.

Gently return to upright position by unfolding from base of spine to top of head, eyes looking forward again.


Straight Leaf Pose

This pose is for developing hip flexibility and balance.

Begin by sitting on floor, back straight, eyes looking forward, knees bent and falling gently to the side in line with the shoulders.

Soles of feet are pressed together and pulled close to body.

Take in a deep breath and slowly release it, then breathe in your natural rhythmic pattern during the pose.

Holding ankles with hands, slowly look upward, straightening back from the lower end to the top.

Hold position for one minute or as long as comfortable.

Gently return to looking forward.

More articles in the poses for sitting meditation series:
- Strengthen Your Back for Sitting Meditation
- Stiff Joints? Meditate While Sitting on a Chair

I invite you to join me in a daily group cyber meditation for personal and planetary peace. Click the article here to read about it.

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Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations. PDF Ebook | EPUB | Paperback | Mac Users | B&N NOOK eBook

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Article by Susan Helene Kramer

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