For those new to yoga, starting with simple sitting asanas is ideal. Here are a few beginner-friendly poses:
1. Sukhasana (Easy pose):
Sukhasana involves sitting cross-legged with an upright spine, hands resting on the knees. This pose promotes relaxation, calms the mind, and prepares practitioners for meditation. It helps improve focus, enhances breathing, and fosters a sense of inner peace.
How to perform Sukhasana (Easy Pose)
- Sit on the floor with legs crossed and spine straight.
- Place your hands on your knees with palms facing up or in a mudra.
- Close your eyes, relax your shoulders, and breathe deeply.
- Stay in the pose for a few minutes to center your focus.
2. Vajrasana (Thunderbolt pose):
Kneeling with the buttocks resting on the heels, Vajrasana aids digestion and helps to calm the mind. This pose can be practiced after meals to enhance digestion, relieve stress, and improve blood circulation, making it a beneficial asana for overall well-being.
How to perform Vajrasana (Thunderbolt Pose)
- Kneel down and bring your knees together.
- Sit back on your heels with your spine straight and hands on thighs.
- Keep your gaze forward and relax your body.
- Hold the pose for 5–10 minutes, especially after meals.
3. Baddha Konasana (Butterfly pose):
Sitting with the soles of the feet together and knees dropped to the sides, this pose improves flexibility in the groin and hips, stretches the inner thighs, and promotes better blood circulation, making it ideal for seated meditation.
How to Perform Baddha Konasana (Butterfly pose)
- Sit with your spine straight and bring the soles of your feet together.
- Let your knees drop to the sides and hold your feet with your hands.
- Gently flap your knees up and down like butterfly wings.
- Breathe normally and hold the position for 1–2 minutes.
4. Dandasana (Staff pose):
Sitting with legs extended forward and hands by the sides, Dandasana strengthens the back muscles and improves posture, and enhances overall body alignment. It serves as a foundational pose, preparing practitioners for more complex seated asanas.
How to Perform Dandasana (Staff Pose)
- Sit with your legs extended straight in front of you.
- Keep your back upright and place palms on the floor beside your hips.
- Flex your feet and engage your thigh muscles.
- Maintain steady breathing and hold the pose for 30–60 seconds.
5. Lotus Pose (Padmasana):
Padmasana involves sitting with each foot resting on the opposite thigh, creating a stable base. This pose encourages deep meditation, enhances flexibility in the hips and knees, and promotes tranquility, making it an ideal position for focused contemplation and mindfulness.
How to Perform Lotus Pose (Padmasana)
- Sit with legs extended and bend one knee to place the foot on the opposite thigh.
- Repeat with the other leg, crossing both feet on the opposite thighs.
- Keep the spine straight and hands on the knees in a mudra.
- Close your eyes and breathe deeply to meditate.
6. Cow Face Pose (Gomukhasana):
Gomukhasana requires sitting with one knee stacked over the other and arms reaching behind the back. This pose stretches the shoulders, hips, and thighs, improving flexibility and promoting relaxation. It also aids in stress relief and enhances breathing capacity.
How to Perform Cow Face Pose (Gomukhasana)
- Sit with one leg crossed over the other, stacking knees on top of each other.
- Raise one arm overhead and bend the elbow behind your back.
- Bring the other arm behind and clasp both hands.
- Keep your back straight and hold the pose for 30–60 seconds.
7. Half Spinal Twist Pose (Ardha Matsyendrasana):
In Ardha Matsyendrasana, sit with one leg bent and the other extended, twisting the torso towards the bent knee. This pose enhances spinal flexibility, massages abdominal organs, and aids digestion, promoting a sense of vitality and relieving tension in the back.
How to perform Half Spinal Twist Pose (Ardha Matsyendrasana)
- Sit with legs extended, then bend one leg and place the foot outside the opposite knee.
- Fold the opposite leg or keep it straight, depending on flexibility.
- Twist your torso toward the bent knee and place the opposite elbow outside it.
- Keep the spine tall and hold the pose for 30 seconds.
8. Hero Pose (Virasana):
Virasana involves sitting between the heels with the thighs grounded and the back straight. This pose improves circulation to the legs, aids digestion, and stretches the thighs and knees. It's beneficial for meditation and helps alleviate stress and anxiety.
How to Perform Hero Pose (Virasana)
- Kneel on the floor with knees together and feet apart.
- Sit between the heels with buttocks resting on the mat or a block.
- Keep your spine straight and hands on thighs.
- Breathe deeply and hold the pose for a few minutes.
9. Monkey Pose (Hanumanasana):
Hanumanasana requires stretching one leg forward and the other back in a split position. This pose enhances flexibility in the hamstrings and hip flexors, builds strength in the legs, and promotes a sense of balance and stability, embodying perseverance and dedication.
How to perform Monkey Pose (Hanumanasana)
- Begin in a low lunge with one foot forward and one knee back.
- Slowly slide the front foot forward and back foot backward into a full split.
- Keep hips square and place hands beside you for support.
- Hold the position gently without forcing it.
10. Head to Knee Pose (Janu Shirshasana):
In Janu Shirshasana, sit with one leg extended and the other bent, reaching toward the extended foot. This pose stretches the spine, hamstrings, and groin, promoting relaxation and enhancing digestion. It also helps calm the mind and relieve stress.
How to perform Head to Knee Pose (Janu Shirshasana)
- Sit with one leg extended and bend the other foot towards the inner thigh.
- Inhale, raise your arms, and exhale as you fold forward over the extended leg.
- Reach toward your foot and rest your forehead on your shin or knee.
- Hold for 30 seconds and switch sides.
11. The Shooting Bow Pose (Akarna Dhanurasana):
Akarna Dhanurasana involves sitting with one leg extended and the opposite foot drawn towards the groin, simulating the posture of drawing a bow. This pose improves flexibility, strengthens the legs, and enhances focus, while also fostering a sense of inner strength.
How to Perform Bow Pose (Akarna Dhanurasana)
- Sit with legs extended and back straight.
- Bend one knee and grab the big toe with the opposite hand.
- Pull the foot towards your face or ear like drawing a bow.
- Keep the other leg extended and your gaze forward.
12. Leg Behind The Head Pose (Eka Pada Shirshasana):
Eka Pada Shirshasana requires bringing one leg behind the head while seated. This advanced pose enhances flexibility in the hips and hamstrings, improves balance, and promotes a sense of calm and focus, making it suitable for experienced practitioners.
How to Perform Head Pose (Eka Pada Shirshasana)
- Sit with legs extended and back tall.
- Lift one leg and slowly guide it behind your head.
- Use both hands to support and balance as needed.
- Keep your chest open and spine aligned.
13. Cockerel Pose (Kukkudasana):
Kukkudasana involves squatting while placing the arms inside the knees and balancing on the hands. This pose strengthens the arms, improves balance, and enhances flexibility in the hips, promoting body awareness and concentration, suitable for advanced practitioners.
How to Perform Cockerel Pose (Kukkudasana)
- Sit in Padmasana (lotus pose) and thread your arms between the thighs and calves.
- Place palms firmly on the ground beside your hips.
- Lean forward slightly and lift your body off the floor.
- Balance on your hands and hold for a few breaths.
14. Tortoise Pose (Kurmasana):
In Kurmasana, the practitioner sits with legs spread wide and leans forward, placing the chest on the ground. This pose increases flexibility in the hips, hamstrings, and spine, promotes deep relaxation, and encourages mindfulness, fostering a sense of calmness.
How to Perform Tortoise Pose (Kurmasana)
- Sit with legs spread wide and knees slightly bent.
- Lean forward, sliding your arms under your legs.
- Extend your arms outward and lower your chest to the floor.
- Relax the neck and hold the pose while breathing gently.
15. Psychic Union Pose (Yoga Mudrasana):
Yoga Mudrasana involves sitting cross-legged with hands in specific mudras, promoting energy flow. This pose enhances concentration, calms the mind, and fosters inner peace. It encourages a deeper connection with oneself, making it beneficial for meditation and spiritual practice.
How to Perform Psychic Union Pose (Yoga Mudrasana)
- Sit in Padmasana or Sukhasana with a straight spine.
- Clasp your hands behind your back or place palms on knees in a mudra.
- Exhale and bend forward, bringing your forehead toward the floor.
- Hold and breathe deeply, focusing inward.
16. Bhujangasana (Cobra pose):
Bhujangasana is a seated pose that involves lying face down and lifting the chest off the ground while keeping the arms bent. This pose strengthens the spine, stretches the chest, and improves flexibility in the lower back. It’s beneficial for improving posture, stimulating abdominal organs, and increasing energy levels, making it a key yoga asana for overall well-being.
How to perform Bhujangasana (Cobra Pose)
- Lie face down with legs extended and palms under shoulders.
- Inhale and slowly lift your chest off the floor using back muscles.
- Keep elbows slightly bent and shoulders away from ears.
- Hold the pose while breathing steadily.
17. Chakrasana (Wheel pose):
Chakrasana, or the Wheel pose, is a dynamic sitting pose where the body forms an arc with the hands and feet on the ground. It enhances spinal flexibility, strengthens the arms and legs, and opens the chest. Regular practice of this pose helps to improve balance, posture, and energy flow, making it a valuable addition to your sitting poses routine.
How to perform Chakrasana (Wheel Pose)
- Lie on your back and bend your knees, feet flat and hip-width apart.
- Place palms under shoulders with fingers pointing towards the feet.
- Press into hands and feet to lift your body into an arch.
- Keep breathing and hold for a few seconds before lowering.
18. Matsyasana (Fish pose):
Matsyasana is a seated asana that involves reclining back and arching the chest upward while supporting the body with the forearms. This pose stretches the chest, neck, and spine, improves posture, and stimulates the throat and heart chakras. It promotes better breathing and is known to calm the mind, making it an excellent addition to your sitting asanas practice.
How to perform Matsyasana (Fish Pose)
- Lie on your back and place hands under your hips.
- Inhale and lift your chest while arching your back.
- Rest the crown of your head lightly on the mat.
- Keep the legs extended and hold the pose with normal breathing.
Benefits of practicing sitting yoga poses every day
Sitting yoga asanas contribute significantly to overall health:
1. Improved circulation:
Gentle stretching and deep breathing enhance blood flow, oxygenating muscles and vital organs, which promotes overall cardiovascular health. Over time, consistent practice can also help prevent blood clots and improve overall heart function.
2. Digestive health:
Yoga poses like Vajrasana directly impact the digestive system by stimulating the digestive organs. This helps in regulating bowel movements, reducing symptoms of indigestion, and alleviating bloating or gas. Practicing these poses after meals can also ease discomfort and improve nutrient absorption, enhancing overall gut health.
3. Reduced stress:
Sitting poses combined with mindful breathing techniques reduce the production of cortisol, the stress hormone. This results in a calming effect on the nervous system, lowering anxiety levels and fostering a deeper sense of inner peace. Over time, this consistent stress reduction can also contribute to better mental and emotional resilience.
4. Joint health:
Sitting yoga poses help maintain flexibility and mobility in key joints, especially in the hips, knees, and ankles. Regular stretching prevents stiffness, supports synovial fluid production for joint lubrication, and alleviates chronic pain. These benefits are especially important for those with sedentary lifestyles, as they can prevent long-term joint-related issues.
5. Mental clarity:
The meditative aspect of sitting asanas fosters mental clarity and emotional stability. Regular practice improves mindfulness, helping to clear mental fog, reduce distractions, and heighten self-awareness. This mental clarity promotes better decision-making and reduces emotional reactivity, enhancing overall cognitive function and emotional health.
How to perform sitting yoga asanas correctly?
To gain the full benefits of sitting yoga poses, proper technique is crucial:
- Warm-up: Always start with a gentle warm-up to prepare the muscles and joints.
- Alignment: Ensure the spine is straight and the shoulders are relaxed.
- Breathing: Coordinate your breath with each movement, inhaling to lengthen and exhaling to deepen the pose.
- Gradual progression: Start with basic poses and gradually move to more advanced ones as flexibility improves.
- Mindfulness: Focus on the sensations in your body and maintain a calm, steady mind.
Yoga can also impact your overall well-being and improve your Body Mass Index. You can use a BMI calculator for the same.
