Sitting Postures in Yoga


Yoga becomes the need of everyone these days if we want to live long in this stressful life. No doubt, Yoga has spread itself like a supersonic speed in the last decade and the craze of yoga is increasing day by day. People are fond of joining Yoga studios to get rid of back pain and learn meditation to live a peaceful life. Sitting postures in Yoga are the initial stages to start meditation or pranayama just like “Kapalbhati”. These four sitting postures are the backbone of Yoga. Learning these sitting postures are the halfway of learning meditation and pranayama.

Sukhasana (sitting posture)

Sitting postures in Yoga
Sitting postures in Yoga

The first sitting postures in Yoga is called “Sukhasana” and it’s a simple asana related to meditation also. One can sit comfortable for a sufficiently long period in this Asana.

Before we talk about the technique of Sukhasana let’s talk some benefits of this Asana.

A beginner doesn’t know how to start Yoga and where to start. This sitting postures in Yoga is first step for beginners. This meditative is easy pose but doesn’t so easy because our body and mind feel little fatigue to hold longer period of time in this pose.

While long sitting in this pose, joints in the lower part of the body become less stiff, increases our habit of sitting in proper manner.

It regulates the process of inhalation and exhalation.

Continuous practice of this Asana brings peace to the mind.

Technique of Sukhasana “Sitting postures in Yoga”

Be seated on Asana. Stretch straight both of the legs. Place one foot under the other knee and the other foot under this first knee. The neck & spine should usually remain erect but without any tension. Both the hands should remain in Gyan Mudra. Keep the eyes closed with ease. Keep the mind steady and peaceful. The process of inhaling and exhaling should remain normal.


Sitting postures in Yoga
Sitting postures in Yoga

Swastikasana is the second pose of sitting postures in Yoga. The meaning of the word swastika is ‘auspicious’ by sitting in this pose and in same way the practitioner remains ever happy in all circumstances. This sitting postures in Yoga is known for Pranayama asana also, if we sit with ease in this asana for a longer period we will get quick success in Pranayama.

Let’s discuss some benefits of Swastikasana.

This Asana has proved to be very effective in the practice of superior forms of Pranayama.

It activates heart & large blood vessels connected with it as well as lungs, air passages and food pipe.

The muscles of the lumber region remain healthy since they get stretched in this asana.

It eliminates foot pain.

Practitioner who cannot sit long in Padmasana (Lotus pose) can resort to & sit in this asana with ease.

This asana is quite useful in Jap, Tratak.

Technique of Swastikasana “Sitting postures in Yoga”

Sitting on the asana stretch both of the legs in front. Fold the legs and place both soles in between the thighs and calves. Keep both of the hands on the knees in Gyan Mudra. Spine and neck should remain straight. Close the eyes with ease.Point of concentration in this asana is “Agya Chakra

Siddhasana (Adept’s pose) the third part of sitting postures in Yoga.

Sitting postures in Yoga
Sitting postures in Yoga

As the name implies, Siddhasana is considered to be best asana among all asanas of meditation

When our Pran and Mind get steady all the seminal nerves get relaxed. As a result, the movement of semen gains an upward tendency which is very helpful in preservation of celibacy.

One gains total control over oneself if one controls either one’s seminal energy or mind. It is on this sense that siddhasana is of special significance

All ailments connected with semen are cured.

Siddhasana a technique of sitting postures in Yoga.

Fold the left foot and place its heel between the anus and the genetal organ at the semen nerve. Now fold the right foot & place its heel at the root of genetal organ. The feet or legs should be so nicely arranged that the ankle joints should be one upon the other. Place both fingers and toes of both feet in between the thighs and calves. Both hands should be kept in Gyan Mudra, neck & spine quite straight, keep eyes closed with ease.

Padmasana is last pose of sitting postures in Yoga.

Sitting postures in Yoga
Sitting postures in Yoga

Amongst sitting postures in Yoga, Padmasana comes foremost. Just as lotus remain in water, but remains above the water level; likewise, the practitioner of this asana though living in this world attains the capacity of detachment from the world.

                Prior to the practice of this asana many ancillary practices can be undertaken such as.

Stretch the legs in front, toes and heels close to each other, move them forward and backward left and right and in a circle (clockwise and anti clockwise)

                Do cycling with one leg holding it with crossed fingers of both the hands. Repeat it with the other leg.

                Place the ankle of the right foot on the left knee. Catch hold of the right knee with both hands. Keep your spine straight. Now go on touching the earth and ribs by turns. Repeat this practice by the other knee also.

                Fold the right leg. Place the right hand below the right ankle. Raise the leg up and swing it left and right. The left leg will remain straight in this position. Repeat it by the other leg.

                There are several other asanas as with the help of which Padamasana can be performed with ease & by the practice of which the lower region of the body becomes elastic.

The importance of Padamasana can be understood by the following facts:-

The body remains fully erect in the asana.

By sitting for longer period in Padamasana, blood circulation in the feet is reduced. The blood thus saved can be utilized in the brain for meditation.

Spine remains automatically erect in this asana, circulatory system functions in a normal manner & nervous system is strengthened.

With the soles of the feet being upward and both hands on the knees in Gyan Mudra, the outward flow of vital energy from the pores of our fingers and feet stops.

It helps to cure sciatica and all kinds of rheumatic of the legs and feet.

Pressure of the heel on the stomach improves the digestive power.

It accelerates the concentration of the mind that helps the process of meditation.

Technique of Padamasana.

Be seated on the asana and stretch the legs in front by joining them together. Fold the right leg and place the heel of the right foot on the left side of the naval. Similarly fold the left leg in such a way that the left heel is positioned on the right side of the naval. Bring both the heels closer to each other. Keep the neck and spine erect. Place both of the hands on the knees in Gyan Mudra. Close the eyes gently.