sitting asana-Comprehensive understanding of sitting asana

Comprehensive understanding of sitting asana
Benefits of sitting asana
Sitting asanas are a group of yoga postures that are performed while sitting on the floor or a cushion. These asanas offer a wide range of physical and mental benefits, including:

Improved posture: Sitting asanas help to strengthen the muscles of the back, shoulders, and core, which can improve overall posture and reduce the risk of back pain.

Increased flexibility: Sitting asanas involve stretching and lengthening the muscles and connective tissues around the hips, legs, and spine, which can improve flexibility and range of motion.

Reduced stress and anxiety: Sitting asanas can help to calm the mind and reduce stress and anxiety. These poses can promote relaxation and help to regulate the nervous system.

Improved digestion: Sitting asanas can help to stimulate the digestive system, which can improve digestion and relieve constipation.

Lowered blood pressure: Practicing sitting asanas regularly can help to lower blood pressure and improve overall cardiovascular health.

Improved focus and concentration: Sitting asanas require focus and concentration, which can help to improve mental clarity and enhance cognitive function.

Strengthened pelvic floor muscles: Sitting asanas can help to strengthen the pelvic floor muscles, which can improve bladder control and prevent incontinence.

Improved energy flow: Sitting asanas can help to improve energy flow throughout the body, which can promote overall health and wellbeing.

Overall, sitting asanas are a beneficial addition to any yoga practice, and can be particularly useful for those who spend a lot of time sitting at a desk or in front of a computer. These poses can help to counteract the negative effects of prolonged sitting and promote overall health and wellbeing.



Contraindications of sitting asana
While sitting asanas can offer many benefits, there are certain situations in which these poses may not be appropriate or may need to be modified. Some common contraindications of sitting asanas include:

Knee or hip injuries: Some sitting asanas, such as Lotus Pose (Padmasana), can put a lot of stress on the knees and hips. If you have a knee or hip injury, it may be best to avoid or modify these poses.

Back pain: If you have back pain, sitting asanas may exacerbate your symptoms. It may be necessary to modify or avoid certain poses that put pressure on the lower back.

Pregnancy: Some sitting asanas may be contraindicated during pregnancy, particularly in the later stages when there is increased pressure on the pelvic region. It is best to consult with a qualified prenatal yoga teacher before practicing sitting asanas during pregnancy.

High blood pressure: Certain sitting asanas, such as Headstand (Sirsasana), can increase blood pressure and may not be appropriate for those with high blood pressure.

Glaucoma: Certain inverted poses, including Headstand (Sirsasana) and Shoulderstand (Sarvangasana), can incr

1. Thighs
press down
Toes are
spread
Press hands
into the mat or
floor
Spine is
straight
Feet are
flexed
Shoulder
blades draw
toward each
other
Reach up through
the crown of head
Pelvis tilts
forward
DANDASANA
(STAFF POSTURE)

2. Practice deep
breathing
Relax your
shoulders
Place your
hands on
your knees
Sit cross
legged on
floor
Sit upright
with your
spine straight
Gaze at the tip of
your nose
PADMASANA(LOTUS POSTURE)

3. Chest in line
with leg
Draw navel
in & engage
pelvic floor
Outer edge
of foot rests
against thigh
Knee joint
fully closed
Push thigh
back and
down
Gaze
towards
toe
Press
straight
leg into
the mat
Extend
through
the heel
JANU SIRSASANA (HEAD TO KNEE POSTURE)

4. Bend elbow
toward ceiling
Bend elbow and
press into floor
Press shin
into floor
Slightly raise
sitting bone
Lift hip point
Lengthen
to rotate
spine
Gaze upwards
Heel tucked
into groin
Parivrtta Janu Sirsasana(revolved knee to head pose)

5. Neck and facial
muscles are
relaxed
Belly on
thighs
Toes are back
toward the head
Keep the back, head, and
neck straight as you bend
forward
Elongate through
your back
Squeeze your thigh
toward each other
Suck your
belly in
Hinge forward
from your pelvis
PASHCHIMOTTANASANA(WEST INTENSE STRETCH POSTURE

6. Strengthen
the legs
Suck in the
lower belly Spiral the thighs
toward each
other
Point
the feet
Tuck the
tailbone
under
Head back
and
relaxed
Fingers spread,
pressing down
Shoulders
aligned over
wrist
Legs hugging
towards each
other
PURVOTTANASANA (EAST INTENSE STRETCH POSE)

7. Top arm externally
rotating
Shoulders
softening away
from ears
Spine
lengthened
Knees
stacked
Neck
lengthened
Bottom arm
internally
rotating
Feet flexed,
pinky side
pressing down
into floor
Hands clasped
Gomukhasana(cow face resembling pose)

8. Bend forward
forehead resting on
knee
Right leg extended
straight & foot activated
Gaze towards
extended leg
Chest
broaden
Spine
lengthen
Hands
clasp wrist
Arm wrap
around
knee
Left legs foot
close to pelvis
Armpit and
knee in contact
Abdomen
revolving
Legs extended and
firmly pressed
down
Marichyasana (Sage Marichi's Twist Pose)

9. Chest reaching
forward towards
thighs & up towards
sky
Shoulders hugging
together
Lower back
elongated &
lifted
Sit bones
pressing down
firmly
Legs
squeezing
together
Arms energetically
reaching forward
Gaze towards
toe tips
ARDHA NAVASANA (HALF BOAT POSTURE)

10. Keep back flat
Engage thighs
Press legs down
Hold
feet/ankles
Feet flexed inwards
Chest and chin
touch ground
Upavistha Konasana(wide angle seated forward bend pose)

11. Lengthen the spine.
Reach heart forward
Engage
glutes and
keep sit
bones on the
mat
Engage quads
to get more
space in
hamstrings
Press heals into the mat
and pull them towards
hips
Walk fingers
forward to get
more length in the
spine
Point toes towards the
sky and rotate them
towards the back of the
mat to get external
rotation in the hips
Upavistha Konasana (wide angle seated pose)

12. The center of the
Chest is up
Drop your
shoulders
down the
back
Back is
straight
Pubic bone is
back
Press your thumbs
into your big toe
mounds with fingers
curled around the feet
Bring your feet
close to your
pubic bone
Sit slightly forward
on your sitting
bones
Baddha Konasana(bounded angle pose)

13. Set gaze in
front
Chest broad
Fold your
knees
Open your
feet like a
book
Spine
should be
straight
Pelvis tilts
forward &
lengthens the
spine
Draw the
shoulders
back
BADDHA KONASANA
(BOUNDED ANGLE POSTURE)

14. Gaze straight in
direction of twist
Shoulders
roll back
and down
Inhale- lengthen
spine
Exhale- twist
torso
Lift lower
back
Rest foot between
hips and thighs
Reach up
through crown of
head
Try to align
shoulders
Elbow pressing
outside of the
knee
Hand holding
the ankle
Foot resting
outside
opposite thigh
Ardha Matsyendrasana
(Half Lord of the Fishes Pose)

15. Spine must be
straight
Sit in padmasana
Hold of one
wrist on the
other hand
Touch the floor in
front of you with
the forehead or
the nose
Yogamudrasana(yoga gesture or psychic union pose)

16. Look up at fixed point


Bring your chest forward



Bring the palms of your
hands to touch the floor
and place them in the
middle of your knees


Spread your knees wider
than hip width
Stretch your back
by lengthening it
Place your
insteps on
the floor and
sit on your
heels
simha garjasana(lion roar pose)

17. Keep your palms
in namaskar
mudra
Keep your head
straight
Cross your legs
Spine
straight
Stretch
your hands
PARVATASANA (SEATED MOUNTAIN POSTURE)

18. Suck your belly in
Close your
right knee
joint
Reach your right
arm behind your
back to grab your
right foot
Externally
rotate your
right hip
joint
Your right foot is
positioned between your
hip bone and navel
Firm the
pelvic floor
Initiate the forward
bend from deep
inside the pelvis
Head
towards leg
Ardha Padma Paschimottanasana(half lotus west intense stretch pose)

19. Relax the neck and gaze over
shoulder


Twist through the centre line

Draw low belly in


Externally rotate right hip and
bend right knee



Fingertips of left hand grips the
ground
Reach right arm
around back and
hold right foot



Bring right foot into
lotus


Right instep is in the
left hip crease



Bend left knee with
foot behind you Knees are at go angle
from each other
Bharadvajasana (bharadvaja’s twist pose)

20. Chest reaching
forward towards
thighs & up towards
sky
Shoulders hugging
together
Lower back
elongated &
lifted
Sit bones
pressing down
firmly
Legs
squeezing
together
Arms energetically
reaching forward
Gaze towards
toe tips
ARDHA NAVASANA (HALF BOAT POSTURE)

21. Chest open
& lifted
Gaze up
Press out
through
feet
Breathe
length line
hamstring
Balance on
sitting bone
Long flat
back
engage core
Merudandasana (Spinal Column pose)

22. Straightened arms
Cross your right
ankle over your left
Toes must touch your
thighs
Palms vertically in
front of your
thighs
Push your
tongue out
Lift up your
chest wide
Simhasana (Lion Pose)

23. Reach forward to
grip wrist around
forward foot
Press left calf
muscles into
the floor Keep knees
close
together
Bend right
knee backward
& rotate your
thighs inward
Move right calf
muscle out to
create more
space for knee
to bend
Draw in lower
belly & engage
pelvic floor
Ground your
right sit bone
Do not shift weight
forward or to left
when reaching
forward

24. Draw your
navel to your
spine
Hips level and
squared
Pelvic floor
lifts
Right toes
pointing up
Lengthen
through the
spines
Inner thighs hug
to the midline
Left heel in line
with left hip
Left toes
reach back
Hand in namaste
position
Hanumanasana (Monkey or Dragon Split Pose)

25. Chin toward the shin


Your knee and chest
move toward each
other

Align along the
centerline


Drop the femur into
the socket
Look at
your toes
Open the
shoulders
Activate your
pelvic floor
Krounchasana (Heron Pose)

26. Lift the hips
back and up
Keep your
shoulders
strong
Engage
the core
Press into
the arms
Lift the feet off
the ground
Lolasana (Swinging or pendant Pose)

30. Gaze skyward keep
back of neck long
Lift and open
chest
Lift pubic bone
toward navel
Knee slightly wider
than hip
Hugs elbows
in, keep them
parallel
Hold foot or
use a strap
Roll hip point
toward heel of
front foot
Lift low
back
Eka Pada Rajakapotasana (One Legged King Pigeon Pose)

31. Keep elbows
parallel
Lift and open
chest
Lift hip points to
engage core
Lift
lumbar
Hold feet
or a strap
Engage
hamstrings
Eka Pada Rajakapotasana (One Legged King Pigeon Pose)

32. Look up
Your neck is
strong pressing
into the shin
Your hands are
in prayer
position
Calf muscle is
behind your
shoulder
Push the
shoulders back
Your hip is externally
rotated
Squeeze your sitting
bone towards each
other
Eka Pada Sirsasana (Foot Behind the Head Pose)

33. Align back and
head in one line
Straighten
the arms
Cross the legs in
padmasana
Gaze forward
on an object
Insert hands
between thighs
& calves
Spread the fingers and
place the palms on the
ground
Kukkutasana(cockerel pose)

34. Stretch shoulder
back to bring
shoulder blades
closer
Catch left big
toe with left
hand
Bring legs in
padmasana
Align back of
neck and spine
in one line
Swing both arms
back from the
shoulders
Catch right big
toe with right
hand
Baddha Padmasana (bounded lotus pose)

35. Tailbone
lengthening
backward
Thighs
inwardly
rotating
Kneecaps lifting
up to engage
quads
Toes active
and spread
Shoulders
softening away
from ears
Chest
expanding
forward
Spine
elongated
Hands face
down, reaching
backward
Navel drawing
toward spine
Ankles
flexed
Koormaasana (Turtle or Tortoise Pose)

36. Gaze up to
the sky
Chest rotates &
opens to the side
90 degree
angle between
legs
Abdomen
drawn in
Shoulder
blades down
and back
Pelvis angled
towards left leg
Top of foot
on mat
beside hip
Right knee
aligned with
right hip
Parighasana (Gate Pose)

37. Bend top elbow
to lift chest
Lift and rotate
chest
Lengthen
torso
Press back of
shoulder into leg
Firm shoulder
blade against back
Rotate
down
through
outer shin
and knee
Surya Yantrasana (Compass Pose)

38. Press your heels up as you pull
your hands down and your
shoulder blades down and in
Firm your legs
on all slides to
straighten them
Fold your thighs
and your torso
in toward each
other
Press the top of your sacrum
and lumbar spine in and up to
shift up onto your sit bones
Urdhva Mukha Paschimottanasana
(Upward Facing West Intense Stretch)

39. Reach up through the
crown and chest points
Revolve head
around axis
Sole of foot
flat on floor
Extend through
ball and heel of
foot
Out the corners of
eyes in the direction
of twist
Roll shoulders back
and down
Entire torso revolves
around spine
Anchor down
through sitz
bones
Lift low back while
pressing down palm
VAKRASANA (HALF SPINAL TWIST POSTURE)

40. Keep the knee
tight
Point the toes
upwards
Align the
head, neck
and back
Relax the
shoulder
s
Keep the spine
straight
Support yourself with
the lower arm
VAKRASANA
(HALF SPINAL TWIST POSTURE)

41. Spread
fingers, reach
high
Shoulder blades draw
toward each other
Hips in line with
the body
Thighs
engaged
Feet stacked
Active
arm
Gaze can be eye
level or look up
at the hand
Hand slightly in
front of shoulder
Hips lifted
away from
the ground
Vasisthasana (Side Plank)