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Seated Poses

Seated Poses

Sukh Asana (Easy Pose)

Sukh Asana, one of the meditation poses, strengthens the spin, slows down metabolism and stills the mind.

Put each leg alternatively on top. After readying, substitute Half Lotus or Lotus. Sit on the floor and bend the knees. Clasp the arms around them and press them to the chest so as to have the spine erected. Then, release the arms and cross the legs. Keep the head and body straight.

Upavishta Kona Asana (Spread Leg Forward Fold)

This Asana helps stretch the hamstrings and adduction's and provides energy.

Sit on the floor with the legs wide spread. Put one hand in front on the floor and the other hand behind on the floor. After having done this, lift the hips and dart forward with maximum comfort. Thereafter, pull the buttock flesh backward by hand so as to merge the sitting bones with the floor.

1. Sit tall and establish the leg lines. Turn the legs in or out till knee caps face the ceiling and the inner edges of the feet come in vertical position. Get on to the centre of the back of each heel and then press the back of each thigh firmly down to the floor with heels extended away. Thereafter, spread the toes and press outward through the ball of each foot.

2. Get torso aligned and core elongated. To get the spine erected, bring the lower back forward to the body. Thereafter, lift the chest upward as away from the pelvis and then move the shoulders backward while tugging gently downward with the shoulder blades. After having done this, bring the navel backward towards the spine. Then bring the palms together to prayer position.

3. Place the hands on the floor after leaning forward. Keep the hands shoulder-width apart and fingers spread. Draw the palms to the floor and wriggle the buttocks backward and then position on the frontal edge of sitting bones in Dog Tilt. This enables to get forward into the pose.

Veera Asana (Hero Pose)

This is an excellent meditation pose and one of the basic sitting poses.

1. Have the hands and knees in Cat Pose position. Keep the knees hip width apart so as to have the thighs parallel. Then separate the feet to have slightly wider than the hips. The feet should be pointed directly backward with no in or out turn.

2. Sit between the feet with the support of hands. Then slowly and gently lower the hips to the floor.

3. Get seated on the tips of sitting bones. For this, sit tall and draw the abdomen backward to the spine and adjust the hips towards Cat Tilt. This will attain neutral alignment of the center as the pelvis make ninety degree angle with the thighs.

4. Sit by placing the hands on lap, thigh or ankles and close the eyes. Elevate and free the chest, relax the shoulders back and down away from the ears. Thereafter, lower or lift the chin till the head is perfectly balanced and weightless on the spine top. Sit in this pose for a minute at least.

Padma Asana (Lotus Pose)

Sitting straight and still, relaxed, comforted and alert is a meditation pose known as Padma Asana.

1. Sit cross-legged on the floor in ease.

2. Clasp-hold the left foot with both the hands and bring it up to the right thigh and up to the groin. Get the right leg on the left and then place the right foot in the left groin.

3. De-cross the legs and cross again the other side in which the let uncrossed first is the first to cross on the second side.

Paschimottana Asana (Forward Bend Pose)

This Asana is aimed at the back of the body, from the heels to the spine top. It stimulates the nervous system, reduces fat and strengthens the internal organs. Loosen up the body by inhaling and returning to the Yoga posture and then exhale. This should be done before holding the pose. Do the process three times.

With the arms straight out behind, inhale and come to sitting position from lying position. Pull the buttocks out from underneath after pointing the feet against the ceiling so that sitting becomes directly on the pelvic bone. To get the spine lengthened, stretch the arms above the head.


Pull the abdomen in. Keep the back straight and chest leading and then exhale and fold forward from the pelvis. Bring the chin towards shins and the chest towards thighs. Take care not to bend from the middle of the spine.

3. Without bending the knees continue right down and hold on to any part of the legs or feet as comfortable as possible. Later, with practice is is possible to wrap the index fingers around the big toes and bring the elbows down to the floor or stretch the arms out over the feet.

Child Pose

Child Pose normalizes the circulation after headstand. It is more beneficial to have counter stretch to the spine after the backward bends. This pose also stretches gently the hips, thighs and ankles in addition to calming the brain and helping relieve the stress and fatigue.

1. Kneel down and sit with the heels pointing outward.

2. Separate the knees to the extent of the width of the hips.

3. Place the forehead on the floor and bring the arms alongside the body, palms turned upward. Stay for about one to three minutes.

4. Lengthen the front torso and inhale when lift from the tailbone, pressing down and into the pelvis. This is to come up from the Child Pose.

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