Hello, I’m Howard and welcome to this introduction
to Hatha Yoga. Perhaps the most fundamental position to try and get into in Hatha Yoga
is to sit comfortably on the floor. If you have tight hips or pain in the knees, you’re
going to have to modify this. So you’ll want to be able to snuggle your sitting bones down
into the floor and cross your legs. This is a half lotus it’s fairly comfortable if you
don’t have a lot of tension in your hips and your knees. If this is painful you can simply
cross your ankles or find a support some cushion sit on it and your hips will be little higher
than your knees, you should be a little bit more comfortable. There are other options
as we sit, you could bring leg behind us and then maybe alternate sides or we could sit
on the heels with a cushion on the heels if it helps. The main thing is to keep the spine
straight so your shoulders are over your hips; you ground down through your sitting bones
into the earth, relax the spine and balance the shoulders over the hips. The ultimate
position if you hips are open enough and your knees are not bothering you is full lotus.
For this, we bring one heel up close to the opposite hip and then attempt to bring the
other heel up to the other. If there is any pain involved in this at all, don’t do it.
These are your options for sitting in Hatha Yoga.