Basic Sitting Postures with Benefits

JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don't force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. If the back is tight and the spine inflexible, this will take time. Release the hold and straighten the bent leg. Repeat on the other side.

Trikanasana

Trikanasana is also known as the Triangle Pose. As and when you look at the asana you can easily notice why this name has been given to this asana. It works out every muscle of your body from the arms to the legs. It is a great way to shed some of the excess weight you have been carrying all along.

This asana helps all those have been struggling with weight problem. If you are looking for a good figure and a curved waist line, this is the pose to do. It helps in curing rheumatism and lumbago, a problem with your lower spine region. It is a good asana to make your shoulders and arms more flexible. A stiff body can achieve a state of flexibility by doing this asana. It has direct impact on your muscles as you start doing it.

Your neck and arms get stretched. The stretching of the neck and shoulder muscles helps you recover from spondylitis problems. Spondylitis can be termed as one of the commonest problems faced by many, due to the long hours of sitting in front of the computer.

The monthly cycle comes at the right time as well as with lesser pain. Any other problem with the menstrual cycle is corrected, benefiting you thoroughly. The upper body is very well toned too. Due to the continuous stretching it helps your body to become a reservoir of good health. Problems with your heart are rectified helping it to function in a better manner.

It massages and strengthens the thyroid glands, kidneys and the adrenal glands to function in a better manner. It reduces the production of the cortisol, a stress hormone, helping you to be less stressed. The hormone level is very well regulated preventing many of the problems.

While doing this exercise, your legs and buttocks are strengthened as well as toned. Blood pressure problems are also rectified. If you are suffering from digestion or constipation problem this is the best thing to help you out. Condition of the appendicitis is also corrected by doing this exercise regularly.

The muscles of your abdomen and the hip joints become more flexible. The reproductive system functions better with the intensity of this pose. It helps in creating a proper immune balance to help you fight diseases.

Warning: The reader of this article should exercise all precautions before following any of the asanas from this article and the site. To avoid any problems while doing the asanas, it is advised that you consult a doctor and a yoga instructor. The responsibility lies solely with the reader and not with the site or the writer.

Padangusthasana

This is one of the basic yoga asanas which we learn initially while learning yoga. All the yoga poses help in improving your flexibility which becomes very useful in our daily life. The asana is also known as head to foot pose. Your desire to regulate your blood pressure can be done by this asana. The pressure on your head and the stretching of the muscles relaxes your brain, making you work out things more easily and calmly. The stretching and pulling tones your body and relaxes you by making you feel at ease. The bending helps your abdominal organs as it massages the liver and spleen making it useful to the optimum level.

If done properly this asana would benefit not only body but would teach you be calm and patient. It has to be done slowly and not in a haste, if you want to receive its full benefits. The tiring muscles would be elevated and rejuvenated by this pose. The stretching of the muscles helps your hips, thighs, hamstrings, groin and calves. When these muscles are stretched they make your body more agile and fit. It helps to strengthen the other muscles which would help in recuperating your tired body. The less stress you give to your important organs it would work in a better fashion and helping your health.

With the improper diet, many of us suffer from gastric and indigestion problems. As we do not take care of our health and does not even look at the warning signs our body sends to us. This exercise helps in removing the bloating feeling caused by the indigestion and gastric troubles. It stretches most parts of your body like back, spine and legs which also plays a major role at the time of conception. Your knees are strengthened; the pressure helps in reduction of flat foot. Some other benefits are in strengthening your prostrate gland, reduction in blood pressure, helps in removing your backache, less menstrual discomfort is also provided by this asana.