Top 15 Sitting Yoga Asanas for Beginners
- Author :
- TATA AIG Team
- ●
- Last Updated On :
- 15/02/2024
There are numerous benefits of the regular practice of yoga asanas. These include improved flexibility, enhanced strength, better posture, improved balance and stability, reduced stress, increased energy levels, improved breathing, mental clarity, strengthened immune system, emotional balance, and better sleep.
Yoga asanas are of different types:
Standing Asanas
Asanas in Sitting Position
On Stomach Asanas
Asanas While Lying on the Back
Balancing Asanas
Inverted Asanas
Twisting Asanas
Backbending Asanas
In this article, we are going to focus on sitting yoga exercises. We will offer step-by-step instructions to the top 15 sitting asanas postures and highlight some important things about them that you need to know.
What are Sitting Yoga Asanas?
As the name suggests, sitting yoga asanas are yoga exercises performed while in a seated position. They are primarily focused on improving flexibility and posture and encouraging a grounded state of mind. They are also used for meditation, relaxation, and breathing exercises.
There are many sitting yoga asanas for beginners and also for expert yoga practitioners. You can perform these sitting asanas either on the ground or on a yoga mat.
While the difficulty level of a yoga pose can vary based on your strength and flexibility, here are the top 15 sitting yoga poses arranged from the easiest to more challenging ones:
1. Easy Pose (Sukhasana)
This is usually the first in the list of Easy Yoga Sitting Poses. It is also known as a Pleasant Pose. If you are not accustomed to sitting cross-legged on the ground, then this is a good pose to get started.
**How to perform Sukhasana
Sit on the yoga mat and stretch both your legs in front of your body
Take your left foot and place it under your right thigh.
Fold your left leg and allow the left knee to relax
Now, take your right foot and place it under your left thigh
Remember, you will be in a cross-legged position
Keep your legs relaxed, and don’t try to strain your muscles
Place your hands on your thighs or knees as per your comfort
Keep your back and shoulders straight and bend your elbows
Close your eyes and think about something pleasant
Breathe normally
After five minutes, interchange the legs, i.e. put your right foot under your left thigh first, followed by the other
**Benefits of Sukhasana
Promotes relaxation
Helps maintain a healthy posture
Improves flexibility in the hips
Facilitates a sense of stability and mindfulness
A simple pose for meditation
2. Diamond Pose (Vajrasana)
If you are looking for Basic Yoga Poses Sitting, then the Diamond Pose is another easy one to start with. This is also a highly popular pose for the benefits it offers.
**How to perform Vajrasana
Kneel on the yoga mat
Get your knees and ankles together
Ensure that they are in line with your legs
The soles of your feet should face upwards
Sit back on your legs. Remember, your thighs should rest on your calves and the hips should be on the heels of your soles
Exhale as you sit down
Place your hands in front of you on your thighs in a comfortable position
Sit upright with your spine stretched
Press your tailbone towards the ground
Your chin should be parallel to the ground, and your head should look forward
Breathe slowly
**Benefits of Vajrasana
Improves digestion
Helps develop stronger ankles and knees
Improves posture
Enhances blood circulation in the lower abdomen
Relieves chronic back aches and knee pains
3. Staff/Stick Pose (Dandasana)
Another one of the easy yoga sitting poses is Dandasana or the Stick Pose. This can be done by anyone, even if he/she has never performed any yoga asana before.
**How to perform Dandasana
Sit on the yoga mat and stretch your legs in front of you
Keep your legs stretched by using your thigh muscles
Keep your feet together
Sit upright and place your arms right next to your hips on either side of your body
Keep your spine straight and chin parallel to the ground
Look forward
Take a slow, deep breath and stretch your spine
Continue for five minutes
**Benefits of Dandasana
Strengthens core muscles
Aids in grounding and stability
Improves flexibility due to the stretching of the hamstring and spine
4. Bound Angle Pose (Baddha Konasana)
This is also one of the effective yoga asanas sitting poses that needs a little more flexibility in your lower limbs. Here are the steps:
**How to perform Baddha Konasana
Sit in the Stick Pose or Dandasana
Bend both your knees and get the soles of your feet together
The knees will open up on either side of your body
Hold your ankles and rest your elbows on each thigh
Get the soles of your feet as close to your groin as possible
Start putting pressure on your thighs using your elbows to open them as much as possible
While in this position, slowly press your shoulder blades against your upper back
Breathe slowly
**Benefits of Baddha Konasana
Improves flexibility in hips
Reduces discomfort associated with sciatica
Relieves menstrual discomfort
Good for a healthy posture
Improves blood flow to the pelvic region
5. Lotus Pose (Padmasana)
One of the most popular sitting posture asanas, the Lotus Pose or Padmasana, is known to offer numerous benefits if practised regularly.
**How to perform Padmasana
Sit on the yoga mat in the Stick Pose or Dandasana
Take your left foot, bend your left leg, and slowly place it on top of your right thigh
Now, take your right foot, bend your right leg, and place it on top of your left thigh
The heels of your feet should be as close to your navel as possible
The soles of your feet should face upwards
Keep your palms on your knees, bend your elbows, and relax your shoulders
Keep your back straight and chin parallel to the ground
Breathe slowly and relax your mind
**Benefits of Padmasana
Better spinal alignment
Preferred posture for meditation
The best position for Pranayama
Better circulation and digestion
Promotes calmness and peace
6. Cow Face Pose (Gomukhasana)
This is an interesting sitting yoga asana that engages the most important joints of the body. **How to perform Gomukhasana
Start by sitting on the yoga mat in the Stick Pose
Take your left foot, bend your left knee, and place it under your right hip. If you can’t place it under the hip, make sure that you place it as close to your hip as possible
Next, take your right foot, bend your right leg, and cross it over to the left side of your body. Your right calf must be placed on your left thigh, and your right heel should be as close to your left hip as possible
Now, try to get your knees as close as possible
Find your balance and sit comfortably
Raise your left arm over your head, bend your left elbow, and bring your left palm towards the back of your neck. Your left elbow should be above your head, and your left palm should be open, facing away from your body
Next, bend your right elbow and move your right arm to your back
Try to stretch both your arms and get them to reach each other if possible
Breathe normally and avoid overstretching your muscles
Do this for five minutes and then repeat it with reversed limbs
**Benefits of Gomukhasana
Reduces stiffness in the back, shoulders, and neck
Improves spine alignment
Alleviates mild sciatica discomfort
Improves concentration and mental clarity
Increases stimulation of digestive organs
7. Half Spinal Twist Pose (Ardha Matsyendrasana)
In yoga asanas, sitting exercises are known to boost the performance of your organs and the strength of your spine. The Ardha Matsyendrasana is a beautiful asana that is beneficial for your overall health.
**How to perform Ardha Matsyendrasana
Sit on the yoga mat and stretch your legs in front of you on the ground
Bend your left leg towards the inside of your left thigh, and try to touch your left heel to your anus. Do not overstretch your muscles. Try to get as close as you can
Next, bend your right leg, raise your right knee, and place your right foot flat on the ground, crossing your left knee
Once you have found your balance, place your right palm on the ground behind your back
Now, bend your left arm and place the left elbow around your right knee
Hold this position for a minute and breathe slowly
Get back to the Stick Pose and repeat by replacing the left with the right limbs
**Benefits of Ardha Matsyendrasana
Enhances flexibility of the spine
Massages abdominal organs
Relieves lower back pain
Enhances flexibility in shoulders and hips
Helps in the removal of toxins from the body
8. Hero Pose (Virasana)
Another one of the simpler Yoga Asanas Sitting Pose, the Virasana is a variant of the Diamond Pose. It requires a certain level of ankle and foot flexibility.
**How to perform Virasana
Get into Vajrasana by kneeling on the yoga mat, getting your knees and ankles together in line with your legs, and ensuring that the soles of your feet are facing upwards
Now, slowly create space between your heels and create space between them to place your hips
The top part of your feet should be flat on the ground
Check if you can comfortably sit on the ground between your feet. If not, then you can place a cushion for support
Sit upright and place your palms on your thighs
Keep your chin parallel to the ground
Breathe slowly
**Benefits of Virasana
Improves flexibility in your quadriceps, knees, and thighs
Strengthens and stretches knees
Regular practice can reduce tension in the sciatic nerve
Reduces the appearance of varicose veins
Calms your mind and reduces stress
9. Monkey Pose (Hanumanasana)
This is a slightly difficult asana that requires reasonable flexibility in your lower limbs.
**How to perform Hanumanasana
Kneel on the yoga mat with a straight back
Stretch your right leg forward. Keep your right leg straight and ensure that the heel is touching the ground
Now, stretch your left leg backwards. Initially, keep your left toes on the ground
Lower your hands to the ground right below your torso. Keep your fingertips on the ground
Now, propping yourself on your fingertips, slowly start stretching your right leg forward and left leg back
Make sure that the top of your left foot is on the mat and your hips face forward
Keep your palms flat on the ground for added support
Hold the pose for a few seconds and then repeat with the left leg forward and the right leg back
**Benefits of Hanumanasana
Strengthens lower body muscles
Stretches and opens hips
Relieves tension in the thighs and groin
Balances the root chakra and promotes a sense of stability
Improves circulation
10. Head to Knee Pose (Janu Shirshasana)
Not recommended for pregnant women, the Janu Shirshasana is a slightly challenging pose and requires reasonable flexibility.
**How to perform Janu Shirshasana
Sit on the yoga mat in the Stick Pose
Bend your left leg towards the inside of your left thigh
Keep the left calf on the ground and press your left heel to the inner side of your left thigh
Ensure that your right leg is outstretched at all times
Bend towards your right leg and try to grip your right foot with both hands. Keep your chin high and inhale while doing this
Now, slowly exhale, and start lowering your abdomen and place your forehead on your right leg
Take a deep breath and hold this position for as long as you can
Release the legs and repeat with the other leg
**Benefits of Janu Shirshasana
Stimulates liver and kidneys
Promotes flexibility of the back
Relieves stress and anxiety
Stretches hamstrings and calf muscles
11. The Shooting Bow Pose (Akarna Dhanurasana)
A challenging yoga asana that looks like a shooting bow, the Akarna Dhanurasana requires balance, flexibility, and strength.
**How to perform Akarna Dhanurasana
Sit on the yoga mat in the Stick Pose
Bend forward to hold both the big toes of your feet with your hands
Keeping the right leg stretched with the right hand holding the right toe, raise your left leg so that the left hand holding the left toe is near your left ear
Breathe normally and hold this position for a few seconds
Release the legs and repeat it with the other leg
**Benefits of Akarna Dhanurasana
Strengthens abdominal muscles
Stretches back muscles
Improves the flexibility of the spine
Enhances overall body balance
12. Leg Behind The Head Pose (Eka Pada Shirshasana)
Mastering the Eka Pada Shirshasana requires a lot of practice. Initially, you might need assistance for getting into the pose.
**How to perform Eka Pada Shirshasana
Sit on the yoga mat in the Easy Pose or Sukhasana
Hold your right foot firmly with both hands and draw it close to your chest
Breathe
Now, move the foot to your nose and slowly towards the forehead
Breathe
Next, move your head forward and down to place the leg behind your head on the upper rear shoulder
Stretch the leg to align the toes with your head
Join your hands in the “Namaskar” mudra at chest level
Maintain this position for a few seconds
Release and repeat with the other leg
**Benefits of Eka Pada Shirshasana
Opens your hips and stretches the lower back muscles
Increases the flexibility of hips
Stimulates organs in the abdomen region
Nourishes the nervous system
Releases stiffness from the body
13. Cockerel Pose (Kukkudasana)
This is also a challenging pose that requires a lot of practice. While it offers numerous advantages, you will need time to master it and reap its benefits.
**How to perform Kukkudasana
Sit on the yoga mat in the Lotus Pose or Padmasana
Place your left hand on the ground by passing it through the space between your left thigh and left calf. Do the same for the right hand.
Once your palms are flat on the floor, get them closer together so that the thumbs are nearly touching each other
Put full pressure on your palms and slowly raise your body off the ground
Try to balance your body weight on your palms
Try to keep your chin parallel to the ground and breathe evenly
**Benefits of Kukkudasana
Strengthens arms, wrists, and shoulders
Intensely engages your core muscles
Enhances focus and mental clarity
Opens chests and shoulders
Helps in the flow of energy throughout the body
Facilitates a deeper connection between the body, mind, and spirit
Aids in detoxification and digestion
14. Tortoise Pose (Kurmasana)
The yoga asana involves a lot of stretching and can be foundational to practising other challenging asanas.
**How to perform Kurmasana
Sit in the Stick Pose
Stretch your legs wide and form a big V with your legs. Stretch them as far as you can without straining your muscles
Put your forearms on the ground on either side of your body between your legs. Keep your palms facing downwards
Turn your wrists to point your fingers sideways or backwards
Start sliding your arms beneath the legs while lowering your torso
Reach a position where your torso is parallel to the floor
Try to touch your forehead to the floor
Breathe evenly
**Benefits of Kurmasana
Calms your nerves
Enhances flexibility in the hips region
Stretches your back and shoulder muscles
Relieves stress
15. Psychic Union Pose (Yoga Mudrasana)
While this is normally difficult for beginners, you can slowly build up to mastering it.
**How to perform Yoga Mudrasana
Sit in the Lotus Pose or Padmasana
Slowly take both your hands behind your back and hold them together
Starting bending forward and try to touch your forehead to the ground
While doing so, try to form a “Namaskar” mudra behind your back
**Benefits of Yoga Mudrasana
Balances the flow of energy in your body
Helps get rid of constipation
Relieves various gastric conditions
Some Things to Keep in Mind Before Practising Sitting Yoga Asanas
Here are some safety precautions and important tips that you must go through before you start practising these sitting yoga asanas:
It is always recommended to start yoga practice under the guidance of a trained professional
Start with easier asanas and then slowly move to the challenging ones
Keep a close eye on any discomfort or pain, and avoid the asana if you are feeling either
Avoid doing yoga asanas if:
You have undergone surgery
There is a sprain, fracture, or injury restricting your regular movement
There is discomfort or pain during your menstruation cycle
You are experiencing increased joint pains
Summing Up
Yoga has benefits for everyone. If you are suffering from any disease or ailment, then make sure that you consult with your doctor before starting the asanas. We live during times when our sedentary lifestyles are causing a range of lifestyle-related diseases and illnesses.
While yoga asanas can help, make sure that you have a health insurance policy that offers comprehensive coverage to get financial protection during medical emergencies.
Tata AIG offers different types of medical insurance plans like individual health insurance, family insurance, senior citizen health insurance, etc. Choose a policy based on your requirements.
Eat fresh food, exercise, practice yoga asanas, meditate, and do all it takes to live a healthy life. And, for medical emergencies, get a tailored health insurance plan from a reputed insurance company.
FAQS
Q1. Why is sitting asana important?
Sitting yoga asanas set the foundation for improving focus, stability, and mindfulness. Being exercises done in a seated position, they are a good option for pranayama and meditation.
They are typically good for spine flexibility, relaxation, stimulation of the abdomen region, and holistic well-being.
Q2. What is the easiest pose in yoga?
The ease of a yoga pose depends on the strength and flexibility of an individual. In sitting yoga asanas, the easiest poses are Sukhasana (Easy Pose), Vajrasana (Diamond Pose), and Dandasana (Stick Pose).
Q3. Can sitting yoga asanas help with lower back pain?
Yes, certain sitting asanas can help alleviate lower back pain by strengthening the back muscles, improving flexibility, and promoting spinal alignment.
You can consider sitting yoga asanas like Janu Shirshasana (Head-to-Knee Pose) and Ardha Matsyendrasana (Half Spinal Twist).
Disclaimer / TnC
Your policy is subjected to terms and conditions & inclusions and exclusions mentioned in your policy wording. Please go through the documents carefully.