The ancient sitting asana known as Padmasana (Lotus Pose) is frequently used for meditation. It is thought to help balance the mind and body and is seen as a sign of spiritual enlightenment.
Another ancient sitting asana that is frequently used for meditation is called Sukhasana (Easy Pose). Long periods of sitting are possible in this position since it is thought to be stable and comfortable for the body.
The seated asana known as Vajrasana, or the Thunderbolt Pose, is said to tone the muscles in the back and legs. In addition, it facilitates digestion and is said to have calming benefits for the mind.
Half Lord of the Fishes Pose, also known as Ardha Matsyendrasana, is a sitting spinal twist that is said to promote spine flexibility and ease tension in the shoulders, back, and neck.
Dandasana (Staff Pose) is a straightforward sitting position that strengthens the core and enhances posture. It is frequently used as the first position in meditation and pranayama exercises and is regarded as a foundation pose for later sitting poses.
It’s crucial to remember that you should always see a certified yoga instructor before doing any asanas to verify that you are doing them safely and correctly.
1. DANDASANA : The position of all sitting postures is Dandasana. Therefore, it is important to learn to sit in Dandasana before practicing sitting asanas. Dand is a Sanskrit word. This word means a stick. When doing the asana, the feet lie on the floor like a stick.
Approach
Sit on the floor with your legs spread out in front of you. Keep the knees, ankles and thumbs of both feet together.
Now place the palms of both hands on the floor with your fingers facing forward on both sides of you.
Straighten your spine on the floor.
You keep your eyes fixed on the front.
2. PACHIMOTTANASANA: Paschim means back and Uttan means to pull, meaning to tighten the back. This asana focuses on the back.
Approach
Sit in Dandasana and get ready for this asana.
Slowly straighten your arms and lift them above your head with both sides of your body.
Now as you breathe in, lower your head and hold the thumbs of both feet with both hands.
If possible, avoid gaps between the abdomen, chest, and legs..
Benefits
This asana increases the gap between the spines and nourishes the spinal cord and spinal nerves.
This asana is especially helpful in back muscles, lumbago, sciatica, constipation , diabetes, cholecystitis, kidney colic, etc..
This asana maintains the ability to prevent infection.
3. JANU SIRSASANA: "Janu" and "Sir" are two Sanskrit words. This means the knees and head. Placing the head on the knees is the basis of this asana.
Approach
First, sit in the Dandasana.
Now bend the knee of the left leg to the left. Bring the heel closer to the body.
Straighten your spine and head and keep your eyes looking forward.
Take a deep breath, keep your arms straight, lift them up across your body, put your arms around your ears and form a straight line.
Benefits
It makes the spine flexible.
It increases blood flow to the muscles that support the spine and strengthens them.
This asana is very useful for people with enlarged prostate glands.
This asana improves the health of the urinary tract such as the bladder and urinary glands.
It increases the digestive power of food.
It helps in the treatment of diabetes.
4. BADDHA KONASANA
Approach
Sit in the Dandasana.
Bend your knees and bring your legs closer to your body.
Place the soles and ankles of both feet together on the floor.
Close the fingers of the hands and squeeze the toes together.
And slowly try to put your knees on the floor.
Take a deep breath in and start exhaling and immediately lower your body forward. Try to place your forehead, nose and spit on the floor as much as possible, not in pairs.
Benefits
This asana revitalizes and strengthens the muscles behind the knees , inside the thighs.
They are made more efficient by providing adequate blood flow to the abdomen and back.
This asana is very helpful in treating diseases like kidneys, prostate gland, bladder diseases, hernias etc.
The spine and hip joints become flexible and pain disappears from those areas
5. GOMUKHASANA
Approach
Bend one leg slightly towards the body and place the knee slightly above the floor so that the second leg can be moved through the gap.
Bend the second leg with your hands and place it under the first leg at the hip.
Then gently bend the first leg and pull it with your hands and place the heel next to the second leg.
Keep the knees of both feet together as much as possible.
Keep your waist on the floor and spread your soles out.
Keep your spine, head and neck straight.
Benefits
Regular practice of this asana strengthens the muscles of the arms, shoulders, chest, back, waist and groin.
It is used to treat fortification and knee pain.
The spine of people who are squatting is healed.
People who squat have a better spine.
The chest is wide.
Increases lung capacity.
It relieves pain in the hands, feet and back.
It helps to cure sciatica, hemorrhoids, urinary flow etc.
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