The Sitting Asanas: Part 2

In continuation of our journey on sitting asanas, here is the part 2 on the sitting postures.

Name of the Asana: Vakrasana
Type of Asana: Sitting
Category of Asana: Culturative
Meaning of the Asana: Twisted (or crooked) Posture
Position or Sthithi: Dandasana (as explained previously)

Steps:-
1. Inhale – Keep your right leg near your left knee (you may keep it on either side); take your left hand up & place your right hand slightly behind your buttocks.
2. Exhale – Twist completely to your right; take the support of your right hand & place your left hand on your right ankle. Right hand reclining back & look back.
3. Inhale – Release your hands.
4. Exhale – Release the right leg, come to Dandasana & relax.
For a complimentary posture do perform the asana on the other side i.e. to the left with your left leg folded. 🙂

Subtle points for correction:-
1. If not possible to keep your left palm on the right ankle, then place your left palm in a comfortable position as your twisting.
2. Do no lift your left knee; keep your left leg straight on the floor.

Benefits: –
1. Lateral twist gives flexibility to the spine & tones up the spinal nerves.
2. Helps to cure constipation & dyspepsia.
3. Stimulates the pancreas & improves lung capacity.
4. Very Good asana for diabetes patients.

Limitations: –
1. People who have undergone abdomen surgery should avoid this posture.

Next asana

Name of the Asana: Bharadhwajasana
Type of Asana: Sitting
Category of Asana: Culturative
Meaning of the Asana: Named after Bharadhwaja Muni
Position or Sthithi: Dandasana (as explained previously)

Steps:-
1. Inhale & Exhale – Bend both your legs to the left; right knee on the floor and the left knee on the right knee (as shown in the picture).

2. Inhale – Take your hands up.
3. Exhale – Place your hand backside and the left hand on the right knee.
4. Inhale – Take your hands up.
5. Exhale – Release your hands.
6. Inhale & Exhale – Release the legs.

For a complimentary posture do perform the asana on the other side i.e. to the left. 🙂

Benefits: –
1. Reduces abdominal fat.
2. Stabilizes the nerves in the legs.
3. Stimulates the pancreas & improves lung capacity.
4. Helps control diabetes.

Limitations: –
1. People who have undergone abdomen surgery should avoid this posture.
2. People who have knee problem, or who have undergone knee replacement surgery

This is the end of the series on sitting asanas. Next set of asanas shall be the prone postures i.e the asanas performed on the stomach.

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.”