KneelingBeginner
Seated Kneeling Neutral
Neutral Vajrasana
www.yoga-sequencing.com
About This Pose
Seated Kneeling Neutral provides a reset position for the spine after spinal movements, restoring natural alignment and balance. This simple posture encourages mindful stillness and helps integrate the effects of previous poses. The neutral position develops awareness of proper spinal alignment and builds the muscular endurance needed for seated meditation. Regular practice improves posture and creates moments of peaceful integration.
Step-by-Step Instructions
- 1
Sit with hips on heels
- 2
Stack spine in neutral alignment
- 3
Rest hands comfortably on thighs
- 4
Relax shoulders and jaw
- 5
Breathe naturally and softly
- 6
Allow body to settle and integrate
Alignment Cues
- Sit back on heels evenly
- Stack spine vertically
- Rest hands on thighs
- Soften belly and jaw
Benefits
- Restores natural spinal alignment
- Provides integration moment
- Develops alignment awareness
- Builds postural endurance
- Encourages mindful stillness
- Creates peaceful reset
Modifications
- Use bolster
Variations
- Resting neutral kneeling
Cautions & Contraindications
Cautions
- Avoid tension
Avoid this pose if you have:
- Knee pain
Quick Facts
Primary Focus
spineSecondary Focus
breath
Suggested Hold
30 seconds
Tags
kneelingneutralgrounding
Equipment
yoga mat
