Yoga for Holistic Health

Yoga, the science of union, embraces diverse styles like Hatha Yoga, Ashtanga Yoga, Power Yoga, Vinyasa Yoga, and Bikram Yoga. These styles embody various asanas, helping practitioners achieve sound physical, mental, and emotional health. From basic to advanced and relaxing to vigorous, each yoga posture holistically benefits the body internally and externally.

Sitting Yoga Asanas Postures

From standing yoga postures and twisting yoga poses to backbend yoga asanas, seated yoga asanas are suitable for practitioners of every level, especially beginners or those who face difficulties with standing poses. Seated yoga postures allow performers to build balance and flexibility, energize the mind-body, build stamina, tone abdominal organs, massage internal tracts, and relieve backaches.

We have curated a list of the top 10 sitting yoga poses that individuals can practice for health and well-being:

1. Bound Angle Pose (Baddha Konasana)

• Instructions: Start in a seated position with your legs straight in front of you. Bend the knees, pull heels close to the pelvis, and drop the knees wide open with the soles of the feet together. Grasp the thumbs of the feet with your fingers. Maintain an erect position throughout the pose and look forward.

Also Read: Top 7 Health Benefits of Halasana (Plow Pose)

2. Forward Fold (Paschimottanasana)

• Instructions: Sit on the floor with legs straight and hands on the ground. Inhale and raise the hands upward. Exhale and fold forward in one movement. Reach down with your arms, rest your hands on the ground, or touch the toes based on your flexibility. Place the chest, forehead, and nose over the thighs. Keep the back straight and fold from the hips, not the waist. Hold this pose for 60 seconds.

3. Boat Pose (Navasana)

• Instructions: Begin in a staff pose (Dandasana). Bend the knees and set the feet on the ground. Gently lift the feet off the floor, hug the thighs into the abdomen, and lengthen the tailbone. Slowly stretch the legs out, making the shins parallel to the floor. Raise the toes slightly above eye level and extend the arms alongside the floor.

4. Fire-Log Pose (Agnistambhasana)

• Instructions: Sit on the front edge of the mat with your knees folded and your feet on the mat. Roll the shoulder blades into the back and keep the head neutral. Cross your legs, placing the right foot under the left leg to the outside of the left hip and vice-versa. Ensure the soles are perpendicular to the floor. Spread the toes and bend forward at the groins. Lay the hands on the ground in front of the shins. Repeat with the other leg on top.

5. Head-to-Knee Forward Fold (Janu-Sirsasana)

• Instructions: Begin seated with the spine and legs straight. Breathe in and fold the right leg at the knee, placing the foot sole against the inner left thigh and heel towards the perineum. Place the left hand beside the left hip on the floor. Extend the right hand to grasp the inner left foot. Lower down and touch the thighs with your stomach and head.

Also Read: Top 5 Health Benefits of Feathered Peacock Pose(Pincha Mayurasana)

6. Hero Pose (Virasana)

• Instructions: Come onto your hands and toes with thighs perpendicular to the ground and inner knees touching. Widen the feet slightly more than hip-width. Turn the toes towards each other and keep the tops of the feet flat on the floor. Sit back halfway with the torso leaning forward slightly. Sit down between the feet, with hands resting in the lap or on thighs, palms up or down.

7. Easy Pose (Sukhasana)

• Instructions: Sit with hips on the floor. Cross the legs at the shins. Place the hands on the knees in Gyan Mudra. Lengthen the body from the crown of the head to the pelvis. Draw the shoulders back and lift the chest. Relax the face and breathe.

8. Staff Pose (Dandasana)

• Instructions: Sit tall with legs extended and together. Rotate the thighs inward and press them firmly against the floor. Keep the torso at a right angle to the floor and flex the ankles. Rest the hands beside the hips.

9. Gracious Pose (Bhadrasana)

• Instructions: Start in a tabletop position with knees hip-width apart and toes touching. Sit back on the heels. Spread the knees as much as possible. Draw the shoulders down, place hands on the knees, and lift the chest forward.

10. Lion Pose (Simhasana)

• Instructions: Sit with hips resting on the heels and palms on the knees. Exhale, bring the hands to the floor, arch the spine, and look up at the ceiling. Elongate the spine in the pose.

Conclusion

Practising these sitting yoga asanas can lead to overall wellness and vitality. They are designed to build balance, flexibility, and stamina, and relieve backaches, ensuring a holistic approach to health. For more detailed guidance on these poses and to deepen your practice, explore our 200 hour Yoga Teacher Training in Kerala, 300-hour Yoga Teacher Training in India, and 500-hour Yoga Teacher Training in India. Additionally, discover the benefits of our Ayurveda Retreat in India and Yoga Retreat in India for a rejuvenating experience. Visit Rishikul Yogshala to learn more.