Sitting asanas or Sitting postures are performed while sitting on the buttocks. After having learnt various things from the basics of Yoga and also a few standing asanas we are now diving into sitting asanas. Let us now dissect a few Sitting asanas, one by one.
The position for all sitting asanas i.e. Dandasana meaning stick posture. This asana shall be the starting point of all sitting asanas.
Steps: –
1. Legs together.
2. Hands by the side of the body.
3. Don’t put the weight on the hands.
4. Back erect; neck erect.
5. Eyes closed, ease you facial muscles, and have a smiling face. 🙂
From this position, we perform sitting asanas and from here on I shall explain the various sitting asanas.
1.The first of the sitting asanas, Vajrasana
Type of Asana: Sitting
Category of Asana: Meditative
Name of the Asana: Vajrasana
Meaning of the Asana: Diamond posture
Position or Sthithi: Dandasana (as explained previously)
Steps:-
1. Inhale & Exhale – Fold your right leg & keep it below your right buttock
2. Inhale & Exhale – Fold your left leg & keep it below your left buttock
3. Inhale – Stand on your knees & join your legs.
4. Exhale – Sit on your heels; heels touching each other,
Adopt chin Mudra & Meditate
5. Inhale – Stand on your knees.
6. Exhale – Sit on the heels.
7. Inhale & Exhale- Release your left leg.
8. Inhale & Exhale- Release your right leg.
Benefits: –
1. Stimulates the vajra nadi (i.e. near the ankle region).
2. Exercises the pelvic muscles.
3. Makes the ankle flexible.
4. Useful in case of varicose veins.
5. Prevents flat foot.
6. Helps improve the digestive capacity.
7. This is the only asana that can be performed even after heavy meals.
Limitations: –
1. People with arthritis must avoid this posture.
2. Name of the Asana : Shashankasana
Type of Asana : Sitting
Category of Asana : Relaxative
Meaning of the Asana : Moon Posture
Position or Sthithi : Dandasana (as explained previously
Steps:-
1. Inhale & Exhale – Fold your right leg & keep it below your right buttock
2. Inhale & Exhale – Fold your left leg & keep it below your left buttock
3. Inhale – Raise your hands up to 90 degree, elbows straight.
4. Exhale – Bend forward & place your forehead on the ground; both the palms on the ground.
5. Inhale – Go back
6. Exhale – Come to Vajrasana
7. Inhale & Exhale- Release your left leg.
8. Inhale & Exhale- Release your right leg.
Benefits: –
1. Enhances blood flow to the head.
2. Stimulates the brain.
3. Gives flexibility to spine, knees, & ankle.
4. Good for liver function.
5. Prevents breathing ailments.
Limitations: –
1. People with gastritis & peptic ulcer should avoid this posture
3. Name of the Asana : Paschima Utthanasana
Type of Asana : Sitting
Category of Asana : Culturative
Meaning of the Asana : Extended Back Posture
Position or Sthithi : Dandasana (as explained previously)
Steps:-
1. Inhale – Raise your hands up to shoulder level.
2. Inhale – Take your hands above the head.
3. Exhale – Bend forward; come to a position so as to make the body parallel to the ground.
4. Exhale – Hold the toes; try to touch the forehead to the ground; elbows touching the floor.
5. Inhale – Take your hands up & come to a position so as to make the body parallel to the ground.
6. Inhale – Take your hands above the head.
7. Exhale- Release your hands up to shoulder level.
8. Exhale- Release your hands completely; come to Dandasana & relax.
Benefits: –
1. Gives flexibility to the back cone. .
2. Stimulates the spinal nerves & the back muscles.
3. Improves digestion.
4. Energizes the whole body.
5. Removes constipation,
6. Improves memory power & concentration.
7. Massages the abdomen.
8. Activates the kundalini.
Limitations: –
1. People with heart problem, spondylosis, & severe hyper tension should avoid this posture.
2. People with back problem must also avoid this posture.
4. Name of the Asana : Ushtrasana
Type of Asana: Sitting
Category of Asana: Culturative
Meaning of the Asana: Camel Posture
Position or Sthithi: Dandasana (as explained previously)
Steps:-
1. Inhale & Exhale – Fold your right leg & keep it below your right buttock.
2. Inhale & Exhale – Fold your left leg & keep it below your left buttock.
3. Inhale – Stand on your knees; take your hands & keep it on your waist region.
4. Inhale – Bend your body back; place your palms on the heels.
5. Exhale – Straighten your body.
6. Inhale & Exhale – Release your hands & sit on your heels.
7. Inhale & Exhale – Release your left leg.
8. Inhale & Exhale – Release your right leg.
Benefits: –
1. Gives flexibility to the spine.
2. Increases circulation to the head region.
3. Helps prevent breathing problems.
4. Corrects thyroid problems.
Limitations: –
1. People who have undergone recent chest or abdomen surgery should avoid this posture.
2. People with hernia & severe hyper tension must also avoid this posture.
5. Name of the Asana : Padmasana
Type of Asana : Sitting
Category of Asana : Meditative
Meaning of the Asana : Lotus Posture
Position or Sthithi : Dandasana (as explained previously)
Steps:-
1. Inhale & Exhale – Fold your right leg & keep it on your left thigh.
2. Inhale & Exhale – Fold your left leg & keep it on your right thigh.
Adopt chin Mudra, close your eyes, & Meditate. Focus on one object. (I shall discuss on mudras later in detail)
3. Inhale & Exhale – Release your left leg.
4. Inhale & Exhale – Release your right leg.
For a complimentary pose take your left leg first & then keep your right leg on the leg (as shown in the pic).
Benefits: –
1. It is a complete symmetrical posture,
2. Erects the spine.
3. Brings stability to the mind.
4. Stimulates & strengthens the thigh muscles.
5. Tones up the reproductive organs.
6. Improves concentration & memory power.
7. Good for heart patients.
Limitations: –
1. People with arthritis must avoid this posture.
Disclaimer: “All these pictures and their corresponding explanations with regards to the asanas are only for the purposes of knowledge transfer. This article is not a means to teach or learn Yoga Asanas in any way. Those who are interested to know more about Asanas may contact the author. Please do not try the asanas shown here at home, workplace, or anywhere else without proper guidance.”
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