Know How To Do Sitting Asanas In Yoga & Its Benefits

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sitting asanas in yoga

sitting asanas in yoga

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Yoga provides many types of physical and mental benefits but it is not easy to execute the Asanas of yoga prominently. So some people do not like doing yoga. However, there are some sitting Asanas in yoga that are easy to perform and those sitting Asanas of yoga will also provide you health and mental benefits.

You will not have any problem in doing these sitting Asanas in yoga and your body will be healthy and free from all diseases.

Sitting Asanas In Yoga

Here are some of the most effective seated yoga Asanas given below which anyone can perform at home. Any age group of people is suitable for these sitting Asanas in yoga. In addition to this, these sitting Asanas in yoga are very easy to perform. So, let’s now check out the sitting Asanas in Yoga:

Dandasana (दंडासन) or the Staff Pose

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Dandasana (दंडासन) or the Staff Pose

Practicing Dandasana removes the pain in the hips and pelvis. While doing such sitting Asanas in yoga, the upper part of the body should be straight and the lower part should be attached to the ground.

Procedure of Dandasana:

  • Sit on the floor on the hips
  • Spread the both legs forward
  • Place the palms on the floor beside your thigh
  • Straighten your spine
  • Press the palms into the floor
  • Press the thighs down
  • Hold for 30 to 60 seconds and then relax

Benefits of Dandasana:

  1. Regular practice of this asana helps to improve the posture
  2. Stretches and lengthen the spine
  3. Strengthen the back muscle
  4. Helps to relief reproductive organs
  5. Stretches chest and shoulder
  6. Help to calm the brain cells

Sukhasana (सुखासन) or the Easy Pose

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Sukhasana (सुखासन) or the Easy Pose:

Sukhasana is a very common yoga posture which is practiced during meditation and breathing exercises like “pranayama”.

The procedure of Sukhasana:

  • Sit straight on a yoga mat or on the ground
  • Spread the legs in front of you
  • Now turn the toes off the knee and place the knees on the outside
  • Keep each of your feet under the knees of the other leg
  • Put the hands on the knees and keep the palms downwards.
  • Keep the waist, head and neck straight
  • Look straight at the wall
  • Stay in this situation for a minute
  • Now change the position of your feet

Benefits of Sukhasana

  1. Regular practice of this asana provides peach of mind and also calms the body & mind
  2. It helps to relax your brain
  3. Your collar bones and chest will be broadened
  4. You will feel free from all the anxiety, stress, and exhaustion
  5. Your body’s alignment will be improved
  6. Your back will become steadier and stronger
  7. It elongates your spine
  8. Provides a good stretch to ankles and knees

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Dhanurasana (धनुरासन) Or The Bow Pose

Dhanurasana (धनुरासन) Or The Bow Pose

Due to the appearance of body during the yoga pose, it is named as Dhanurasana; it is one of the easiest sitting Asanas in yoga.

Procedure to do Dhanurasana:

  • Lie down on your stomach on the floor
  • Fold your legs upward from the knees and bring the ankles close to the hips (as close as possible)
  • Slowly raising your upper body hold your both the ankles with hands up your hip
  • Keep the hands straight
  • Hold for 30 to 45 seconds in this position

Benefits of Dhanurasana:

  • Regular practice of such sitting Asanas in yoga helps to open the chest, hip flexors and shoulders
  • It helps to strengthen your upper back
  • Provides relief from menstrual discomfort
  • Helps to improve the digestive organs
  • Helps with your kidney disorders (if any)
  • Improves digestion
  • Stimulates your reproductive organs

Balasana (बालासन) Or The Child Poses

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Balasana (बालासन) Or The Child Poses

It is such an asana, by which the muscles get strong; the stomach fat can also be reduced through this yoga.

Procedure to do Balasana:

  • Sit on the ground to kneel and put all the body weight on the ankles
  • Now breathe deep and bend at the front
  • Your chest should touch the thighs and try to touch the floor on your forehead
  • Stay in this state for some time

Benefits Of Balasana

  1. Regular practice of this asana calms your mind
  2. Beneficial for digestion
  3. Strengthens and lengthens your lower back
  4. Effective for discharging fatigue
  5. Improves blood circulation
  6. Strengthens your ligaments
  7. Stretches your ankles and shoulders
  8. Helps to fight insomnia

Padmasana (पदमासन) Or The Lotus Pose

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Padmasana (पदमासन) Or The Lotus Pose

Padmasana seat is also one of the most effective and easiest sitting Asanas in yoga. In English it is also called Lotus Pose.

Procedure to do Padmasana

  • Sit on the ground
  • Keep the left leg’s ankle on the right thigh so that it heel comes near to the navel
  • After this, lift the right foot and place it on the left thigh in such a manner that both the ends meet near the navel
  • After this, keep the palms of both hands on the lap
  • Keep breathing normally
  • Hold for about a minute
  • Repeat the process with another leg

Benefits of Padmasana:

  1. Stretches the knees and ankles
  2. Opens up your hips
  3. Increases attentiveness and awareness
  4. Calms your brain
  5. Helps to develop great posture
  6. Keeps your spine straight
  7. Helps to keep your ligaments and joints flexible
  8. Eases sciatica and menstrual discomfort

By doing these simple sitting Asanas in yoga, not only does the body become resilient, but it also gets rid of the major diseases. The specialty of these sitting Asanas in yoga is that you can do this in small places.

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