Yoga Postures - Sitting Poses
Padmasana or The Lotus Pose:
How to: Sit on the carpet with the legs fully stretched. Bend the right knee & fold the leg on the thigh, then lift the right foot & place the heel in the opposite groin. Stretch the foot, with the sole pointing upwards & adjust it to rest on the root of the opposite thigh. Fold the other leg similarly & adjust the heel & foot on the opposite groin & thigh respectively.
Duration: As a part of daily yogic exercise, we should sit in this pose for 5 – 10 minutes.
This is a meditative pose. By sitting in this pose for a long time with mind fully controlled, one automatically raises himself to God-consciousness. Internal or external stimuli do not disturb him.
Benefits of Padmasana or The Lotus Pose: A foot-lock created in this pose resembles the petals of a lotus. In doing so, the flexors of the lower extremities contracts & pressed. This interferes with the arterial circulation in them & consequently a large supply of blood goes directed to the organs in the pelvic region, thus toning them up & absorbing their internal secretions of the sexual glands, which enables to control emotions & psychical balance. This pose is a preliminary step in Matsyasana & Yoga-mudra.
How to: Sit on the carpet with the legs fully stretched. Bend the right knee & fold the leg on the thigh, then lift the right foot & place the heel in the opposite groin. Stretch the foot, with the sole pointing upwards & adjust it to rest on the root of the opposite thigh. Fold the other leg similarly & adjust the heel & foot on the opposite groin & thigh respectively.
Duration: As a part of daily yogic exercise, we should sit in this pose for 5 – 10 minutes.
This is a meditative pose. By sitting in this pose for a long time with mind fully controlled, one automatically raises himself to God-consciousness. Internal or external stimuli do not disturb him.
Benefits of Padmasana or The Lotus Pose: A foot-lock created in this pose resembles the petals of a lotus. In doing so, the flexors of the lower extremities contracts & pressed. This interferes with the arterial circulation in them & consequently a large supply of blood goes directed to the organs in the pelvic region, thus toning them up & absorbing their internal secretions of the sexual glands, which enables to control emotions & psychical balance. This pose is a preliminary step in Matsyasana & Yoga-mudra.
Yoga Mudra or Colon-toning Pose:
How to: Sit in a padmasana pose. Place the heels more upwards & backwards to press on the abdominal wall, where they touch. when you have comfortably adjusted the heels in the right places, move your hands back & grasp the left wrist by the right hand; or keep hands as shown in the pose. Sit straight & start slowly bending the body forwards over the heels till the head touches the ground. In this pose, the heels exert gentle pressure on the coecum & the pelvic colon, just enough to stimulate the nerves which regulate their activity.
Duration: Retain this pose for 2-3 minutes.
Benefits of Yoga Mudra or Colon-toning Pose: This pose increases the anabolic reserves of the body by toning up Para-sympathetic nerves. To relieve the constipation, the best exercise is the pose of Yoga Mudra.
This pose exerts a pressure at the very points, which are most responsible for constipation i.e. the region about the ileocolic valve & the pelvic colon. Pressure at the ileocolic valve tones up the valve & starts the spasmodic contractions of the colon at its very commencement which throw the residual matter into the rectum & its distension creates a desire for defecation.
Daily practice of Yoga Mudra or Colon-toning Pose, at a particular time, will educate the large intestines to contract spasmodically near about at that time & create a desire to open up the bowels.
How to: Sit in a padmasana pose. Place the heels more upwards & backwards to press on the abdominal wall, where they touch. when you have comfortably adjusted the heels in the right places, move your hands back & grasp the left wrist by the right hand; or keep hands as shown in the pose. Sit straight & start slowly bending the body forwards over the heels till the head touches the ground. In this pose, the heels exert gentle pressure on the coecum & the pelvic colon, just enough to stimulate the nerves which regulate their activity.
Duration: Retain this pose for 2-3 minutes.
Benefits of Yoga Mudra or Colon-toning Pose: This pose increases the anabolic reserves of the body by toning up Para-sympathetic nerves. To relieve the constipation, the best exercise is the pose of Yoga Mudra.
This pose exerts a pressure at the very points, which are most responsible for constipation i.e. the region about the ileocolic valve & the pelvic colon. Pressure at the ileocolic valve tones up the valve & starts the spasmodic contractions of the colon at its very commencement which throw the residual matter into the rectum & its distension creates a desire for defecation.
Daily practice of Yoga Mudra or Colon-toning Pose, at a particular time, will educate the large intestines to contract spasmodically near about at that time & create a desire to open up the bowels.
Paschimatanasana or Posterior stretching pose:
How to: As name signifies, this pose is useful for stretching all the posterior (paschima) muscles of the body, particularly the muscles of the back & of the posterior wall of the abdomen.
Sit on the ground with the legs fully stretched & kept close together. Raise the hands above the head & with a swinging movement bend the body forward & try to touch the toes first & then grasp the toes by hands & try to bend the head so as to touch the knees without raising them as shown in the picture.
This stretches the posterior muscles of the legs & helps the trunk to bend further forward making it easy for the forehead to touch the knees.
It may take several days to achieve this pose. With consistency & persistent effort’s you will achieve this pose. Do not release the pose suddenly. As sudden release, may induce spasms in the overstretched muscles.
Duration: First, try to hold this pose for few seconds & then gradually hold it for 1-2 minutes or for some more time if possible.
Benefits of Paschimatanasana or Posterior stretching pose: This pose automatically contracts the recti muscles of the front abdominal wall & so retracts them to compress the abdominal viscera.
In addition, stretches the hamstrings & blood circulation increases in spinal cord, this is essential for preventing degeneration of the nervous tissues.
This pose improves tone of abdominal viscera and starts healthy peristaltic activity of the intestines, which promotes the formation of digestive secretions & cures constipation.
It gives a stretch & tones up the nerves arising from the lower part of the spine.
Paschimatanasana or Posterior stretching pose is also useful for the cure of chronic lumbago, sciatica and toning up of sluggish bowels & helps to relieve constipation.
How to: As name signifies, this pose is useful for stretching all the posterior (paschima) muscles of the body, particularly the muscles of the back & of the posterior wall of the abdomen.
Sit on the ground with the legs fully stretched & kept close together. Raise the hands above the head & with a swinging movement bend the body forward & try to touch the toes first & then grasp the toes by hands & try to bend the head so as to touch the knees without raising them as shown in the picture.
This stretches the posterior muscles of the legs & helps the trunk to bend further forward making it easy for the forehead to touch the knees.
It may take several days to achieve this pose. With consistency & persistent effort’s you will achieve this pose. Do not release the pose suddenly. As sudden release, may induce spasms in the overstretched muscles.
Duration: First, try to hold this pose for few seconds & then gradually hold it for 1-2 minutes or for some more time if possible.
Benefits of Paschimatanasana or Posterior stretching pose: This pose automatically contracts the recti muscles of the front abdominal wall & so retracts them to compress the abdominal viscera.
In addition, stretches the hamstrings & blood circulation increases in spinal cord, this is essential for preventing degeneration of the nervous tissues.
This pose improves tone of abdominal viscera and starts healthy peristaltic activity of the intestines, which promotes the formation of digestive secretions & cures constipation.
It gives a stretch & tones up the nerves arising from the lower part of the spine.
Paschimatanasana or Posterior stretching pose is also useful for the cure of chronic lumbago, sciatica and toning up of sluggish bowels & helps to relieve constipation.
Ardha-Matsyendrasana or Spine twisting pose:
In this pose, spine is made to twist in both the left & right directions but on its own axis. This is done by sitting in a particular position as shown in the picture. Keep trunk in an entirely erect position while practicing this pose.
How to: Sit on a carpet with legs fully extended & placed close to each other. Now bend the right knee and bring the heel of the right foot close to the left hip. Bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh. While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand. Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left. Repeat the posture the other side.
Benefits of Ardha-Matsyendrasana or Spine twisting pose: By practice of this asana, spinal cord becomes more flexible. It relieves stiff necks & upper back strain caused by stress, poor posture or prolonged duration of sitting in same position etc.
The alternating compression & release of the abdominal region flushes this area with blood and massages the internal organs.
By daily practice, Ardha-Matsyendrasana or Spine twisting pose tones up the muscles of the stomach and hips.
In this pose, spine is made to twist in both the left & right directions but on its own axis. This is done by sitting in a particular position as shown in the picture. Keep trunk in an entirely erect position while practicing this pose.
How to: Sit on a carpet with legs fully extended & placed close to each other. Now bend the right knee and bring the heel of the right foot close to the left hip. Bend the left knee upward and place the left foot flat on the floor to the right of the right leg with the ankle touching the right thigh. While turning the spine to the left straighten the right arm bringing it around to the outside of the left knee and grasp the left foot with the right hand. Turn your head as far as possible to the left and bend the left arm behind your back. Keep your spine, neck and head aligned and continue to exert effort at turning to the left. Repeat the posture the other side.
Benefits of Ardha-Matsyendrasana or Spine twisting pose: By practice of this asana, spinal cord becomes more flexible. It relieves stiff necks & upper back strain caused by stress, poor posture or prolonged duration of sitting in same position etc.
The alternating compression & release of the abdominal region flushes this area with blood and massages the internal organs.
By daily practice, Ardha-Matsyendrasana or Spine twisting pose tones up the muscles of the stomach and hips.
Ushtra-asan or Camel Pose:
How to: Sit up on the knees with the heels of the feet pressed against the buttocks. Keep calves of the legs flat on the floor. Bend backwards & place left hand on the left ankle or heel & right hand on the right ankle or heel or keep hands as shown in picture. Now lift the buttocks off the legs arching the back & thrusting the abdomen forward. Then tilt the head backwards as far as possible.
Duration: To start with, stay in the pose for 15-20 seconds. By daily practice, retain this pose for 40-60 seconds. Concentrate on breath.
Benefits of Ushtra-asan or Camel Pose: Spine, back muscles, shoulders & arms becomes more elastic, flexible & strong.
This pose helps to reduce abdominal fat & body fat. Improve thyroid secretion. Give good, elegant shape to the chest as the chest muscles get a good stretch in this pose. Improve tone & functioning of intestines, lever, and spleen. Help to relieve constipation.
How to: Sit up on the knees with the heels of the feet pressed against the buttocks. Keep calves of the legs flat on the floor. Bend backwards & place left hand on the left ankle or heel & right hand on the right ankle or heel or keep hands as shown in picture. Now lift the buttocks off the legs arching the back & thrusting the abdomen forward. Then tilt the head backwards as far as possible.
Duration: To start with, stay in the pose for 15-20 seconds. By daily practice, retain this pose for 40-60 seconds. Concentrate on breath.
Benefits of Ushtra-asan or Camel Pose: Spine, back muscles, shoulders & arms becomes more elastic, flexible & strong.
This pose helps to reduce abdominal fat & body fat. Improve thyroid secretion. Give good, elegant shape to the chest as the chest muscles get a good stretch in this pose. Improve tone & functioning of intestines, lever, and spleen. Help to relieve constipation.
Tolasana or Scale pose:
How to: Sit in Padmasana. Look straight. Place your hands straight on the outside of the thighs. Take a breath & press down palms of your hands & lift the legs & buttocks off the ground. Hold your breath as possible. Then, slowly release the pose.
Duration: Start with 10-15 seconds. By daily practice, retain it for 30-60 seconds.
Benefits of Tolasana or Scale pose: This pose strengthens abdominal muscles, arm, shoulder & chest muscles.
How to: Sit in Padmasana. Look straight. Place your hands straight on the outside of the thighs. Take a breath & press down palms of your hands & lift the legs & buttocks off the ground. Hold your breath as possible. Then, slowly release the pose.
Duration: Start with 10-15 seconds. By daily practice, retain it for 30-60 seconds.
Benefits of Tolasana or Scale pose: This pose strengthens abdominal muscles, arm, shoulder & chest muscles.
Also See: Yoga For Better Living
Yoga Poses: Standing Poses Lying Prone or Supine Poses Inverted Poses
Yoga Poses: Standing Poses Lying Prone or Supine Poses Inverted Poses