Seated yoga poses are great to learn as a beginner. They increase flexibility, offer tons of health benefits, and are relatively safe since you won’t fall. They are usually very grounding in nature, especially if you do yoga outdoors, on the grass. Here are 8 of the best sitting yoga poses we recommend learning from a trained yoga teacher.
Seated Yoga Poses
1. Lotus Pose (Padmasana)
The most popular among the sitting yoga poses, Lotus Pose is also an excellent meditation pose. It has an immensely grounding effect on the body as well as mind. This asana helps calm one’s thoughts and bring them to a standstill. It opens the hip joints, straightens the spine, and improves digestive health.
2. Bound Angle Pose (Baddha Konasana)
Next on the sitting asanas list is Bound Angle Pose, which is incredibly easy to do. It releases blockages from the hip and back. It stimulates the pelvic organs as well as cardiovascular system. This pose boosts blood circulation, soothes fatigue, and also reduces menstrual pain. It’s also slightly reduces anxiety.
3. Cow Face Pose (Gomukhasana)
The Cow Face Pose is great for chronic knee pain. It stretches the abdomen and spine, thus easing the flow of Prana in these areas. It opens up the chest and strengthens the arms. Moreover, this yoga asana helps improve your posture by stretching and straightening the spine – this reduces compression in the vertebral column.
4. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is excellent for soothing the mind. It relieves headaches, anxiety, insomnia as well as depression. Moreover, it stretches the spine and hamstrings, which produces a refreshing effect while boosting flexibility. This pose is good for menstrual pain. It also improves digestion.
5. Boat Pose (Navasana)
Boat Pose is the most challenging of the sitting asanas. It’s excellent for toning the abdominal muscles, hips, and thighs. It boosts strength, confidence and flexibility. This pose stimulates the intestines as well as the thyroid gland, thus improving their functioning.
6. Thunderbolt Pose (Vajrasana)
Thunderbolt Pose is one of my favourites – because it’s so simple while being so powerful. This is among the best sitting asanas for lower body strength. It boosts blood flow to the abdomen and improves issues like ulcers, acidity, constipation, and general indigestion. It is highly grounding, and supports meditation practice. Vajrasana also reduces back pain.
7. Child’s Pose (Balasana)
One of the most soothing and comforting seated yoga poses is Child’s Pose. It gently stretches the spine and thighs. It increases blood flow towards the brain and face. Thus, it works as a remedy for issues like acne, skin dullness, anxiety, insomnia, and depression. It also soothes fatigue.
8. Half Lord Of The Fishes Pose (Ardhamatsyendrasana)
Next on the list of top sitting yoga poses is Half Lord Of The Fishes Pose. This asana gives your back, neck, shoulders, and hips a good twist – thus releasing stress and tightness from them. It’s great for back ache. It stimulates the mind, digestive system, and kidneys. This pose is said to improve fertility.
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