SITTING POSES IN YOGA AND PRANAYAMA

Sitting Alignment in Yoga : Asana is a Sanskrit word meaning to keep our body in a particular posture.
The great Yogi Patanjali had devised many asanas, the postures, which were steady and comfortable. His
teaching is known as Astang Yoga, too. Most of the postures are practiced to achieve better physical and
mental health, as these yoga postures have deep impact on our body, mind and soul.

1. Sukhasana – Comfortable Pose (cross-legged)

SUKHASANA – COMFORTABLE POSE (CROSS-LEGGED)

This sitting posture is recommended for those who have difficulty sitting for a longer period of time in
Siddhasana, Vajrasana or Padmasana.

2. Siddhasana – Pose of the Adept

 SIDDHASANA – POSE OF THE ADEPT

Siddhasana quietens the mind, has a balancing effect on the Nadis (nerves) and activates the spiritual
energy of the Chakras. Therefore, this sitting posture is well suited for the practice of Pranayama and
Meditation.

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3. Vajrasana – Sitting on the Heels.

VAJRASANA – SITTING ON THE HEELS.

Vajrasana calms and harmonises body and mind. This position also stimulates digestion therefore it is
recommended to sit in Vajrasana for about 5-10 minutes after a meal.

BENEFITS OF VAJRA ASANA:

It has been noticed that regular practice of this asana increases the secretion from the glands, which are
vital for the physical and mental health of a person.Along with other benefits of doing Yogic posture,
Vajrasana helps the digestion process and assists in eliminating the gastric troubles. Those who have
suffered from the pain in knee would be benefited by doing this posture.

4. Ardha Padmasana – Half-Lotus

ARDHA PADMASANA – HALF-LOTUS

This posture is recommended for those unable to sit comfortably in Padmasana.

5. Padmasana – Lotus

PADMASANA – LOTUS
Padmasana, together with Shirshasana (Headstand), is referred to as the supreme Asana. The Lotus
posture activates and balances the Chakras and quietens the thoughts. It is an ideal sitting posture for
Pranayama and Meditation.

BENEFITS OF DOING PADMASANA.

Padmasana is basic posture for many yogic acts. If you want to do chanting for longer hours it is
convenient to sit in this pose. As narrated by Patanjali, sitting in this posture makes the energy of human
body taking its natural shape. It helps in healing several disorders in our body. It is believed that those who
practice Padmasana would get help in awaking Kundalini. All the yogis and their pupils prefer to be in this
posture while doing the various breathing exercises.