Seated Postures - Learn How to do Sitting Yoga Poses at home with Cure.fit

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What is Sitting Yoga Poses?

What are the different asanas that a person performs while sitting? These asanas can be done straight legged-legged, cross-legged, twists, and in many other postures. Practitioners of all levels can safely do sitting asanas in yoga. In fact, props can also be used for proper alignment and support. There are various health benefits of sitting yoga poses, ranging from toning your muscles, making the spine flexible to stress relief, and anxiety reduction. These poses are especially helpful for those who are not comfortable with standing yoga poses for health and other reasons.

How Effectively Can We Do Sitting Yoga Poses at Home?

Sitting yoga poses can easily be done at home as they do not require specialized props. These poses need simple props like a yoga mat or a chair that can be easily available at home. In fact, some people believe that sitting asanas in yoga are done more effectively at home than in other places since some poses are aimed towards mindfulness and that requires a peaceful environment. Such an environment is easily available at home.

Who Can Do Sitting Yoga Poses?

People of any age, gender, and level of expertise can do yoga asanas in sitting position. Most asanas are very easy to do and do not require bending your body in a complex way. All you need to have is a Yoga mat and a place to do the sitting yoga poses. Anyone who fulfills these two requirements can do sitting yoga poses.

Who Should Avoid Sitting Yoga Poses?

Before diving into sitting yoga poses with names, it is best to know who should avoid it. Sitting yoga poses are very easy to do and hence can be performed by anyone. But there are some specific conditions in which one should avoid seated yoga poses. Here is a list of people who should avoid doing these asanas: Those people who are suffering from a medical condition involving joints should avoid these poses. There are certain seated yoga poses sequences that can treat joint problems but they should be done only under the supervision of a verified yoga practitioner. People who had any injury to their spine or those who are suffering from any specific medical condition involving the spine should avoid doing the sitting yoga poses. People who experience pain while doing sitting yoga poses should also avoid doing them. Pregnant should avoid the asanas as they involve stretching of the body. There is a list of sitting asanas that do not require much stretching but they should be performed by pregnant women only under the guidance of a verified yoga practitioner.

List of Best Sitting Yoga Poses

There are plenty of sitting yoga poses with names that are best for you, regardless of age and fitness level. Some of those sitting asanas names are: Ardha Matsyendrasana Purvottanasana Rajakapotasana Balasana To know about the sitting yoga poses with names, you can also consult a yoga teacher.

Explain Above Mentioned Poses Step Wise

Ardha Matsyendrasana Described in Hatha Yoga, this is one of the most effective asanas in sitting position. Ardha Matsyendrasana or The Half Fish Pose helps in maintaining a healthy spine and can also reduce pain in the back, neck, and shoulders. Step-by-Step Guide Sit straight and keep your legs outstretched. Now, bend the left leg and place the left foot on the ground beside the right knee. Bend and fold your right leg so that the right heels rest near the left buttock. Bring your right hand towards the left leg and grab the big toe. Inhale and exhale while twisting the trunk of the body towards the left. Also, turn your neck so that your gaze is over the left shoulder. Encircle the waist with the left hand. Turn your palms outwards. Maintain this position for 5 normal breaths. To change the position, turn your face back to the front and release the hands. Straighten both legs slowly. Repeat the pose on the opposite side. Duration: For beginners, the asana should be held for a small time with a gradual increase to 2 minutes. With practice, the pose can be held for up to 5 minutes on each side. 2. Purvottanasana The asana is a simple reverse plank pose that strengthens your wrists, back, legs, and triceps. Such sitting yoga poses also relax minds and are good for a full-body stretch. Step-by-Step Guide Begin with a simple dandasana, i.e., sitting straight with legs outstretched. Keep your hands behind the hips such that your fingertips are facing downwards to your feet. Bend the knees but keep your feet on the floor with a hip-width distance. Exhale and push your hands and feet. Lift your hips making them parallel to your shoulder. Straighten the arms. Involve your spine as you straighten your body (legs and toes) in an outward position. Raise the hips as high as possible and also raise your mid-section (chest) up. Let your shoulders roll onto your back. Your head should hang behind you carefully. Hold this position as long as you are comfortable. Duration: You can do such yoga balance poses for 30 to 60 seconds as per your comfort. 3. Rajakapotasana Most sitting asanas names are derived from Sanskrit. In Sanskrit, Raja means the King, kapot means pigeon, and asana means pose. Hence, the name of this asana is King Pigeon Pose in English. It is one of the advanced-level sitting yoga poses. Step-by-Step Guide Bend your left knee in a way that your toes face the roof. Bend your body frontwards and grasp your left toes with your right hand. Keep the left arm straight. Bend your left elbow slowly and try to reach your back. Grasp your left toe with your left hand in a way that your elbow points upwards. Slowly, loosen the hold of your right hand. Open up the chest frontwards. Try to stretch your head backward until your sole touches your head-top. Try to hold the position for about a minute and then gradually come in the initial posture. Duration: Once you attain the position, try to hold it for around 60 seconds. 4. Balasana In Sanskrit, Bala stands for child and asana for a pose. Hence, the meaning of Balasana in Sanskrit is Child Pose. The pose resembles a fetus and hence is also called Garbhasana and Shashankasana. This is one of the most easy-to-do seated yoga poses and hence is usually taught as the first pose to beginners. The main focus of such sitting asanas in yoga is on the regulation of breathing. Step-by-step Guide Sit on heels on a mat. You can keep your knees together or apart (as per your comfort). Gradually, try to bend your body forward and touch your forehead to the floor. Keep your arms along the body and make your palms face up. Slowly, press your chest on your thighs. Try to regulate your breath and sit in the position for 45 sec to 1 minute. While you inhale, try to imagine that your breath is going towards your navel and pull your navel inside. While you exhale, try to soften your whole body including the arms. Repeat the process for around 4 to 12 breaths. Slowly, place palms under your shoulders and raise your body to return to the initial position. Relax. Duration: Balasana is one of those sitting asanas in yoga that are very relaxing and can be stretched from 1-3 minutes.

Benefits of Doing Sitting Yoga Poses (Bullet Points)

From improving flexibility to boosting mental health, there are plenty of benefits that you can get from performing sitting yoga poses. Some of the most effective health benefits are: Improves the flexibility of legs, hands, hips, spine, and back Boosts the digestive system and alleviates digestive disorders such as constipation Improves the blood circulation throughout the body Reduces anxiety and stress from mind Helps in regulating breathing Increases stamina while sitting Alleviates menstrual discomfort and pain Tones body muscles and sheds calories

Disadvantages of Doing Sitting Yoga Poses

There are no major disadvantages of doing sitting yoga poses. Some harms that may come your way during these sitting yoga poses are: If you do not follow the right directions for seated yoga poses, it may cause muscle sprains. Performing yoga poses when you are suffering from health conditions like hypertension or have gone through surgery may lead to pain and discomfort. Certain yoga asanas in sitting position require contraction of the abdomen, intense backbends, and rapid movements which are not safe for pregnant women.

Dos & Don’ts

Do’s Breathe through your nose unless it is specifically mentioned in the yoga instruction. Practice sitting yoga poses at least two hours before or after having your meals. Wear light and comfortable clothes to allow freedom of movement. Perform seated yoga poses sequence in a quiet and calm place. Don’ts Do not put excessive strain on the muscles as it may cause an injury. Avoid drinking alcohol or any other drugs before doing yoga. Avoid inversion yoga poses during menstruation.

Things Required to Do Sitting Yoga Poses if You Are at Home & Gym?

While sitting yoga poses do not require any special equipment, there are some things that can improve your experience. These include: A Yoga Mat A Clean Towel A Water Bottle Comfortable Clothes such as Yoga Pants