May 24

The Yoga Sitting Posture

yoga sitting posture

Sit with the legs splayed wide and the soles of the feet pressed together. For beginners, this pose can be challenging to hold for a full minute as it is difficult to keep the spine straight.

Bend the right knee into the inner left thigh and fold the torso over the legs. Take a few breaths and then switch legs.

Sitting Position

The yoga sitting posture is an essential part of any practice. Yoga seated poses are designed to improve the flexibility of the legs (hips, quads, and calves) and back. These seated poses are also very useful in preparing for more challenging poses, such as forward bends.

Seated forward folds stretch the hamstrings and the often-neglected tops of the feet. If the heels don’t press flat to the mat, place a block or folded blanket under your bum to raise it slightly. This helps to maintain a healthy spinal alignment and eases discomfort from tight hamstrings.

From this position, you can reach out to your shins or to the floor and bring your hands to rest on your knees for Cow or Cat pose. You can also extend the arms forward and up into Vachrasana for a chest opener. This posture stretches the neck and shoulders, and stimulates digestion. It is a restorative pose that calms and harmonises the body and mind.

Sitting Pose Names

The seated postures are the foundation of any yoga practice. The seated postures help to harmonise body and mind and stimulate digestion. The seated yoga poses are a calming and therapeutic class and suitable for beginner yogis as well as experienced yogis. There are many different sitting yoga postures and the list is constantly growing.

The most important seated yoga posture is Padmasana (Lotus Pose). It is believed to balance the Chakras and quieten the mind. It is also a good posture for Pranayama and meditation.

If Lotus is not accessible to some people because of tricky knees, Half Lotus is a great alternative. It is possible to stack the legs the same way as traditional Lotus (right leg on top of left) but it is recommended to place the right foot along the left calf to prevent the knees from over-bending. The palms are either placed together or facing each other and the index finger and thumb touch at the eyebrow centre symbolising individual consciousness with cosmic consciousness.

Sitting Pose Variations

Probably the most advanced of all seated yoga poses, this is an intense hamstring stretch. Start with the spine straight and legs out in front, then lower the right knee down towards the floor to create a 90 degree angle, resting the left foot on the outside of the right leg or on the top of the mat.

Bring the hands to the backs of the thighs, palms open for receptivity or facing down for grounding. If the upper body cannot lift, place a blanket or block under the buttocks to elevate the hips and make this pose more comfortable.

Sit on the floor in Sukhasana, the ideal posture for meditation and Pranayama practice. It quiets the mind and activates and balances the Chakras. It is also effective for relieving back and neck pain. If you have back pain, try sitting in a chair instead of this posture.

Sitting Pose Stretches

In this yoga pose, the torso is maneuvered to fall between the knees while allowing the head to rest at the base of the neck’s skull. This posture helps to strengthen the thighs and back while also stretching out the shoulders. Beginners may want to use a block or blanket under the seat for comfort.

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This variation of Heron Pose provides a deep side body stretch while also strengthening the legs and core muscles. It’s a great stretch to help with balance and can be performed in tandem with a forward fold to provide a full body stretch.

Similar to Mountain Pose, Staff Pose acts as an alignment base for many of the other seated poses. Beginners should be cautious as this stretch can cause the spine to round and should use a prop under the seat if needed. For more advanced yogis, the hips can be opened more by moving the right leg over the left.

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Frequently Asked Questions

What kind of exercise does yoga refer to?

Yoga is an exercise that combines stretching with breathing techniques. It can also help people reduce stress and relax.

Yoga, an ancient Indian practice that originated from Hinduism, is a form of yoga.

The Sanskrit words for “yoga” are yuj (“to unify”) and asana (“to pose”).

According to legend, yoga was developed by Patanjali in 200 BC.

In modern days, yoga has become very popular around the globe due to its numerous health benefits.

Yoga can I inflict injury?

Yes, but most injuries happen during warm-ups or cool-downs. It is possible to have difficulty aligning your body when you are first starting. This could lead to minor injuries, strains or sprains.

However, as you progress, you’ll eventually master these poses. Then, you won’t have any need to worry about causing injury.

What is the average time it takes for yoga to get results?

The research results show that most people who practice yoga for six months report improved flexibility, strength, balance, and mental well-being. This suggests that to improve your fitness levels, start practicing yoga today!


  • According to the Agency for Healthcare Research and Quality, falls are incredibly common among older adults in nursing facilities. Even the simplest ones can increase the risk of death (24). (
  • The American Psychological Association recently shared that 84% of American adults feel the impact of prolonged stress (5). (
  • According to a 2017 national surveyTrusted Source, The first mention of the word “yoga” appears in Rig Veda, a collection of ancient texts. (
  • People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105oF and 40% humidity. (
  • According to a research project published in the (opens in new tab) in 2009, flexibility increased in just six weeks when subjects practiced Iyengar yoga once a week. (

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12 Health Benefits of Yoga Meditation

Yoga is the oldest form of exercise known to man. It dates back thousands of years and includes physical poses (asanas), as well as breathing exercises (pranayamas). The word yoga means joining or union. Yoga helps to unify the mind, body, and soul.

The practice of yoga originated in India and was brought to Europe during the middle ages. There are many types today of yoga. Each type has its own style of physical activity as well as breathing techniques and relaxation methods.

In general, yoga is a holistic system of self-development that includes aspects of physical fitness, mental well-being, spiritual growth, and environmental conservation. Regular practice of yoga has many health benefits. These include increased flexibility, strength and coordination, endurance, concentration, stress management, and overall wellbeing.

  1. Stress Management – Stress impacts every aspect in our lives. This includes our emotional state and ability to concentrate. Our sleep quality, energy, immunity function, mental health, and appearance. Stress can come from outside factors like finances, relationships, family responsibilities, and work environments. It can also be internalized through negative thoughts or emotions. Studies show that yoga practitioners have a significantly lower stress level than those who don’t practice it.
  2. Flexibility Improvement – Regular yoga practice will improve your flexibility. This is because stretching muscles increases blood flow, stimulating muscle cells to grow faster. Stretching strengthens muscles and ligaments, making them less likely to become injured.
  3. Improved Balance – Yoga can help you feel more balanced. It trains your body how to maintain proper alignment while you exercise. This helps strengthen the muscles surrounding joints, especially the ankles.
  4. You will have a greater endurance if you regularly practice yoga. Yoga can increase blood flow and stimulate muscles. This makes them more resilient.
  5. Reduced Anxiety – When you practice yoga, you learn to relax and focus on the present moment instead of getting caught up in worries about the future. This helps reduce anxiety and makes it easier to cope with stressful situations.
  6. Improved Concentration: As mentioned previously, practicing yoga can help you focus more on the now and here. You also improve your memory, attention span, and problem-solving skills. All of these aspects will allow you to be more productive.
  7. Yoga is a great way to increase your immunity. A healthier lifestyle will result in better circulation, stronger muscles, and improved posture. Eating healthy foods and taking care of yourself physically will naturally have a strong immune system.
  8. Weight Management – Yoga can be a great way for you to lose weight. It encourages healthy eating habits as well as good nutrition. It also teaches you how stress can be managed so that you don’t overeat when you face tempting food items.
  9. Improved Sleep Quality- Yoga for 20 minutes per day is proven to improve sleep quality. This is because yoga can both exercise your mind and your body. Your brain releases hormones such endorphins as serotonin that can help you feel happy.
  10. Lower Blood Pressure – According to studies, yoga is effective in reducing blood pressure. Regular yoga practice can lower blood pressure by increasing blood flow and heart rate throughout the body.
  11. Improved Digestive Health – Yoga is known to help digestion. Yoga not only relaxes the mind and body, but it also calms the movements of your digestive tract.
  12. Improved mood – Yoga is known to improve mood. It can help with anxiety and depression. Yoga helps to relieve tension and stress, which can lead to a happier outlook.


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