What You Need To Know About Sitting Yoga Asanas

• Yoga can have a positive impact on your strength, posture, and flexibility.
• If you are a beginner, sitting yoga poses can be one of the best ways you can start your yoga journey.
• After becoming better at sitting yoga poses, you can gradually progress to more complex yoga asanas.

Yoga is a form of exercise that has been practised for a long time. Its benefits range from mental clarity to physical strength. However, newcomers might struggle with starting yoga.If you are someone who is finding it difficult to begin your yoga journey, sitting yoga poses may be the right fit for you. In this blog, we will go over 15 different types of sitting yoga poses that you can try before attempting other yoga poses.After going through this blog, you will be equipped with a large number of sitting yoga poses that can help you begin your yoga journey.

Here are the top 15 sitting yoga poses that can help you in your yoga journey:

1) Easy Pose (Sukhasana)

One of the best-sitting yoga poses would be the Sukhasana. Here are the steps you need to perform for doing the same:

• Step 1: Place yourself on the yoga mat and put both legs in front of your body.
• Step 2: Place your left foot under your right thigh.
• Step 3: Fold your left leg.
• Step 4: Put your right for under your left thigh.
• Step 5: Relax your legs.
• Step 6: Place your hands on your thighs.
• Step 7: Close your eyes.
• Step 8: Breathe normally.
• Step 9: Interchange your legs after 5 minutes.

2) Diamond Pose (Vajrasana)

The diamond pose is another sitting yoga pose that is beneficial for you. Here are the steps you need to follow for the same:

• Step 1: Kneel on the yoga mat.
• Step 2: Place your knees and ankles together.
• Step 3: Make sure that the sole of your feet is pointing upwards.
• Step 4: Sit back on your legs.
• Step 5: Exhale.
• Step 6: Put your hands in front of your thighs.
• Step 7: Stretch your spine.
• Step 8: Place your tailbone towards the ground.

3) Staff Pose (Dandasana)

Staff pose is a relatively easy sitting yoga pose that can be done by beginners. Here are the steps you need to follow:

• Step 1: Sit on the yoga mat and stretch your legs away from your body.
• Step 2: Ensure that your feet are together.
• Step 3: Keep your arms next to your hips.
• Step 4: Take slow deep breaths while stretching your spine.
• Step 5: Ensure that you are looking forward and your spine is erect.

4) Bound Angle Pose (Baddha Konasana)

This sitting yoga pose requires some amount of flexibility. Here are the steps required to perform the bound angle pose:

• Step 1: Sit in the stick pose.
• Step 2: Bend your knees.
• Step 3: Hold your ankles.
• Step 4: Place your elbows on each thigh.
• Step 5: Put pressure on each thigh using your elbows.
• Step 6: Stretch your shoulder blades so that they stretch against your upper back.
• Step 7: Take deep breaths.

5) Lotus Pose (Padmasana)

Lotus pose is a sitting yoga pose that is extremely popular. Here are the steps for executing the same:

• Step 1: Start with the Stick Pose.
• Step 2: Bend your left leg and put it on top of your right thigh.
• Step 3: Do the same with your right leg and place it on your left thigh.
• Step 4: Try and keep your heels close to your navel.
• Step 5: Make sure your soles are facing upwards.
• Step 6: Take deep breaths.

6) Half Spinal Twist Pose (Ardha Matsyendrasana)

An underrated yoga pose that is often overlooked is the Half Spinal Twist Pose. Here are the steps you need to follow to implement the same:

• Step 1: Sit on the yoga mat and stretch your legs.
• Step 2: Bend your left leg and try to place it near your hip.
• Step 3: Raise your right leg and place it in front of you.
• Step 4: Place your right palm on the ground behind your back.
• Step 5: Bend the left arm and place the left elbow on your right knee.
• Step 6: Take deep breaths while holding this position.

7) Hero Pose (Virasana)

A sitting yoga pose that can be extremely beneficial for you would be the Hero Pose. Here are the steps you need to follow to execute the same:

• Step 1: Kneel on your yoga mat.
• Step 2: Make sure your knees and ankles are aligned with your legs.
• Step 3: Create a distance between your heels so that you can place your hips on the ground.
• Step 4: Place your palms on your thighs.
• Step 5: Make sure your spine is erect and take deep breaths.

8) Monkey Pose (Hanumansana)

Monkey Pose is a sitting yoga pose that can provide you with a great deal of benefits. These are the steps you need to follow to perform the Monkey Pose:

• Step 1: Kneel on your yoga mat.
• Step 2: Place your right leg forward and make sure your heel is touching the ground.
• Step 3: While keeping your left toes on the ground, stretch your left leg backwards.
• Step 4: Place your hands on the area below the torso.
• Step 5: Stretch your right leg forward and left leg back.
• Step 6: Hold the pose for some time and then repeat the process with the right leg forward and the left leg back.

9) The Shooting Bow Pose (Akarna Dhanurasana)

Shooting Bow Pose is a sitting yoga pose that can yield great benefits. Here are the steps you need to perform this yoga pose:

• Step 1: Sit on your yoga mat in a comfortable upright position.
• Step 2: Extend your legs forward, keeping them together.
• Step 3: Bend forward, hinging at your hips.
• Step 4: Grasp the big toes of both feet with your respective hands.
• Step 5: While maintaining the grip on your right toe, lift your left leg off the ground.
• Step 6: Bring your left leg towards your left ear, keeping your left hand firmly gripping the left toe.
• Step 7: Breathe deeply and steadily as you hold this position.
• Step 8: Maintain this pose for a few seconds, or as long as comfortable.
• Step 9: Gently release the pose by lowering your left leg back to the ground.
• Step 10: Repeat the same process with your right leg, lifting it towards your right ear while holding the right toe.

10) Head-to-Knee Pose (Janu Shirshasana)

The Head-to-Knee Pose is another sitting yoga pose which can improve your health immensely. Here are the steps required to perform this pose:

• Step 1: Begin by sitting in Stick Pose on your yoga mat.
• Step 2: Bend your left leg inward, bringing your left heel towards the left side of the groin. Keep your left calf on the floor.
• Step 3: Extend your right leg straight out. Lean forward, reaching for your right foot with both hands. Keep your chin lifted and inhale.
• Step 4: Exhale as you lower your abdomen towards your right leg. Gently rest your forehead on your knee.
• Step 5: Maintain this pose, breathing deeply, for as long as comfortable.
• Step 6: Release the pose and repeat the steps for the other side.

11) Leg Behind The Head Pose (Eka Pada Shirshasana)

The Leg Behind The Head Pose is a considerably harder sitting yoga pose to implement and requires a higher degree of flexibility. Here are the steps you need to follow to implement the same:

• Step 1: Sit on the yoga mat in Easy Pose (Sukhasana).
• Step 2: Grasp your right foot firmly with both hands and pull it towards your chest.
• Step 3: Breathe deeply.
• Step 4: Move your foot closer to your nose and then slowly towards your forehead.
• Step 5: Breathe deeply.
• Step 6: Lower your head and place your leg behind your head, resting it on your upper shoulder.
• Step 7: Stretch your leg so that your toes align with your head.
• Step 8: Bring your hands together in a prayer position at your chest.
• Step 9: Hold this position for a few seconds.
• Step 10: Release the pose and repeat the process with your left leg.

12) Tortoise Pose (Kurmasana)

The Tortoise Pose is a sitting yoga pose that can help with your overall health. Here are the steps to complete the Tortoise Pose:

• Step 1: Sit on the yoga mat in Lotus Pose (Padmasana).
• Step 2: Pass your left hand through the space between your left thigh and calf, placing it flat on the ground.
• Step 3: Repeat step 2 with your right hand.
• Step 4: Bring your palms closer together, almost touching your thumbs.
• Step 5: Press your palms firmly into the ground and slowly lift your body off the floor.
• Step 6: Balance your body weight on your palms.
• Step 7: Keep your chin parallel to the ground and breathe evenly.

13) Psychic Union Pose (Yoga Mudrasana)

The Psychic Union Pose is a relatively advanced sitting yoga pose. However, with some practice, you will be able to perform it successfully. Here are the steps you need to follow to complete the pose:

• Step 1: Sit in Lotus Pose (Padmasana).
• Step 2: Reach both hands behind your back and clasp them together.
• Step 3: Slowly bend forward, aiming to touch your forehead to the ground.
• Step 4: As you bend forward, form a prayer position with your clasped hands behind your back.

14) Cockerel Pose (Kukkudasana)

The Cockerel Pose is another type of challenging yoga pose while sitting, however, it can be mastered with enough practice:

• Step 1: Sit in Lotus Pose (Padmasana).
• Step 2: Pass your left hand through the space between your left thigh and calf, placing it flat on the ground.
• Step 3: Repeat step 2 with your right hand.
• Step 4: Bring your palms closer together, almost touching your thumbs.
• Step 5: Press your palms firmly into the ground and slowly lift your body off the floor.
• Step 6: Balance your body weight on your palms.
• Step 7: Keep your chin parallel to the ground and breathe evenly.

15) Seated Forward Bend (Paschimottanasana)

The Seated Forward Bend is another sitting yoga pose, that can have a significant positive impact on your health. Here are the steps you need to follow to implement this yoga pose:

• Step 1: Sit on the floor with your legs extended straight out in front of you.
• Step 2: Inhale deeply and raise your arms overhead.
• Step 3: As you exhale, bend forward from your hips, reaching towards your toes.
• Step 4: Keep your back straight and your legs firm on the floor.
• Step 5: Hold this position for a few breaths, breathing deeply.
• Step 6: As you inhale, slowly begin to lift your torso back up to a seated position.

Incorporating sitting yoga poses into your daily routine can offer numerous benefits for both physical and mental well-being. These poses are accessible to people of all ages and fitness levels, making them a great way to start or enhance your yoga practice.By practising regularly, you can improve your flexibility, strength, posture, and overall health. Remember to listen to your body, avoid pushing yourself too hard, and enjoy the journey of self-discovery through yoga. Also Read: Nutrients Rich Foods to Increase Haemoglobin Count Naturally