हिंदी
In addition to being physiologically advantageous in many other ways, sitting asanas can be peaceful and meditative. To discover stability and ease in body, mind, and spirit, use changes as needed while respecting your body’s limitations. Seating postures are appropriate for practitioners of all levels with the use of props as needed to promote safe alignment. You can do them to loosen up at the beginning of a yoga practice, but you’ll probably be able to go deeper if you go back to them after you’ve warmed up with standing poses.
To attain stability and ease in the body, mind, and soul, the following four seated poses are advised:
Siddhasana
According to tradition, this seated position was developed to get the body ready for this contemplative attitude. If the posture isn’t stable and comfortable with a neutral spine and contracted abdominal muscles, try another variation like Sukhasana, also known as “easy pose,” in which the legs are crossed at the shins. To raise the hips and gain support, sit on a stool. While the muscles on the outside of the hips are stretched, the back and abdominal muscles are contracted. Even though it may seem simple, it can occasionally be difficult to keep the spine and pelvis neutral when exercising muscles in ways that the body is not used to.
Ardha Matsyendrasana
This seated twist will engage the little muscles along the spine and promote the digestive system. You can avoid twisting-related injuries by mindfully practicing twists in yoga. If you have spinal disk problems or osteoporosis, respect the boundaries of your spine. Your back muscles and abdominal muscles dynamically contract and stretch as you twist your spine. The buttocks are stretched outward as the legs and hips rotate outward. To help extend the spine, the lowered arm applies pressure.
Baddha Konasana
The bound angle pose stretches the groins and expands the hips. This variation of the position promotes ankle awareness and flexibility, both of which are beneficial in balancing poses. Stretch marks can be seen on the inner thighs, especially in the groin region. If you have the range of motion, opening your feet like a book also helps to stretch the ankle muscles.
Parivrtta Janu Sirsasana
You may mobilize your spine in a way that you don’t typically do in daily life with this seated lateral side stretch. Due to its unique mobility, this position is good for your intervertebral discs, neurological system, and fascia. Muscles along the spine are stretched and made stronger by a deep side bend. When you raise your arms over your head, your shoulder muscles are activated, and both sides of your thigh muscles are stretched in distinct ways.
