How to do Bali seal (vajrasana) sequence: for folks in bigger bodies

Bali seal sequence (or vajrasana as it’s referred to in Viniyoga) is a wonderful sequence to mobilize the spine and warm up the back, neck, shoulders, and hips.

However, if kneeling isn’t possible, or if your hips don’t sit on your heels in a kneeling position, the sequence done in a traditional way will just not work for you. In my body, I have an abundance of flesh in my thighs and calves that makes hips-to-heels just not possible. This means my center of gravity is off and the second part of this sequence (which looks a lot like child’s pose) needs to be performed a different way.

In this video, I’ll show you how to do Bali seal sequence (or vajrasana in Viniyoga) for folks in bigger bodies.

Benefits of vajrasana / Bali seal sequence

This pose is a simple way to mobilize the spine which prepares us for many other yoga poses. This sequence helps to get the blood flowing, bring warmth to the body, and the synovial fluid warms up in the joints which keeps them nourished and happy. It also is a great meditative sequence to connect breath with movement.

Personalizing Bali seal (vajrasana) for your body

Personalize your yoga practice

Looking for more tutorials, pose modifications, and practice variations to help make yoga work for your body type? Check out my free videos about yoga pose modifications and variations or join the Body Positive Clubhouse, where I have dozens of accessible, beginner-friendly classes and other resources to help you feel amazing in the body you have today. Your first two weeks are free!

4 Comments

Rachel Grossman on July 17, 2019 at 1:55 pm

Thanks for this Amber. Curious your incorporating props (a folded blanket or blocks to bring floor to the forehead)?

Amber Karnes on July 17, 2019 at 4:28 pm

That would work too! Bring the floor to you!
Reply

Lauren on October 1, 2019 at 10:16 pm

For the standing version, would you recommend that for a beginner? It seems like bending forward while bringing the arms back would require some balance and a bit of core strength. When I do it I feel pretty stable, but I’ve been practicing for quite a while so I don’t always feel I’m the best judge of how a beginner might feel. Thanks for all your tips!