Seated Poses in Yoga

Yoga and seating poses 

Yoga is a proven science for attaining the physical as well as mental fitness. Through its simple and easy methods, yoga empowers the mind to stabilize and develop the various skills. Yoga also promises to give a flexible, strong and subtle body to keep the various disorders away from a healthy body. However, one must try to get the knowledge of performing yoga exercises correctly from a trained practitioner. Yoga exercises basically include different types of asanas or poses. If the asanas are not followed correctly, it may create problems. Therefore, one must be careful while performing the simple asanas of yoga. There are number of poses under yoga exercises, out of which, seating poses are one of the easiest one to carry out.


The real essence of yoga is to provide the optimum health and growth of the body through easy asanas. One of the most fascinating factors about the yoga is that it does not require any instrument to perform the exercises. Seating poses of yoga is basically performed while meditating. Some of them are also performed for their therapeutic effects. Let us learn some of the seated poses in yoga.


Easy pose (Sukhasana) 

Sukhasana is one of the classic meditative poses, performed usually after the corpse pose. This exercise helps in promoting inner tranquility, slowing down metabolism, straightening the spine and keeping the mind still. This pose is probably the easiest pose in yoga. However, the exercise must be carried out in a right way to get the maximum benefits. The right procedure of doing Sukhasana is as follows: 

• Sit down on the ground.
• Cross your legs with feet placing below the knees.
• Clasp your hand around the knees.
• Keep your head and body straight.

Try to perform this exercise in calm atmosphere.

Spread leg forward fold (Upavista Konasana) 


Upavista Konasana offers a calming and energizing activity by stretching the hamstrings and adductors. This exercise is especially helpful for women for getting relief and benefits during their menstruation period. In men, Upavista Konasana helps in reducing the sciatic pain. Let us learn the correct way of performing this exercise. 

• Sit on the ground with your legs spread wide.
• Place one hand in front and one hand on the floor behind you. Lift your hips and scoot forward till you feel comfortable.
• Pull the buttock flesh backward so that the sitting bones can merge with the floor.
• Sit tall. Turn the legs in or out until the kneecaps face the ceiling and the inner edges of your feet are vertical. Keep the back of each thigh firm, extend the heels away from you and spread your toes and press outward through the ball of each foot.
• Align your torso and elongate your core. Bring your lower back forward so that the spine is erected. Lift your chest upward away from the pelvis. Move the shoulders backward, tugging gently downward with the shoulder blades and bring the navel backward toward the spine. Bring your hands in prayer position.
• Lean forward and place your hands on the ground. Keep your hands shoulder-width apart and the fingers spread. Snuggle your palms into the floor and wriggle the buttock backward and position yourself on the frontal edge of the sitting bones. 
  
  This exercise is little difficult to perform and must be performed after taking proper knowledge from the yoga practitioner. Consult your doctor before performing this exercise. Do not overstretch the body limits as it may lead to hurt legs, torso or hamstrings.