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Sitting Postures in Yoga - Types, Benefits, and Complications

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In yoga, sitting positions help to elevate mood, boost self-assurance, and reduce anxiety and sadness. Read the below article to know more.

Written by

Dr. Durga. A. V

Medically reviewed by

Shakti Mishra

Published At August 3, 2023
Reviewed AtAugust 3, 2023


The sitting poses in yoga consist of twists, forward folds, and straight and cross-legged positions. Using materials as needed to support safe alignment, these postures are suitable for practitioners of all levels. By extending the legs, back, and muscles surrounding the pelvis or hips, seated postures are excellent for increasing flexibility. Although it is not easy for everyone, sitting on the floor with the yoga mat gives a posture of stability that makes it easier to expand the body. Try placing a folded blanket, bolster, or block beneath the butt if any trouble sitting up straight. The spine frequently aligns more sustainably when the hips are raised.

What Are Sitting Postures in Yoga?

In hatha yoga, a group of postures is known as seated poses. These sitting poses include twists with the legs and buttocks touching the floor or very near it, forward folds, and straight- and cross-legged positions. Since they are best suited for new students and yoga practitioners who seek a more relaxing and therapeutic practice, one will often find most sitting postures taught in a gentle yoga session. Most sitting yoga poses may be readily modified to accommodate any degree of strength or flexibility, making them appropriate for beginners. Most sitting yoga positions tend to be more flexible than strong, and they also aid to be energetically grounded. Sitting on the floor gives a steady posture that makes it easier and less difficult to release and expand the body. Simple sitting positions are a relaxing and secure foundation for yogic breathing and meditation.

What Are the Types of Sitting Postures in Yoga?

Seated yoga poses are great for beginners or seniors who gradually increase their flexibility in class. These poses are easy on the knees and give a nutritious stretch without putting too much stress on the hips or lower back. They also focus on the upper and lower body, providing a variety of advantages when people practice yoga.

  1. Dandasana (Staff Pose): Sit down while extending the legs straight. Consider placing a cushion beneath the seat if the spine is twisting. And then, shift the butt flesh to either side with the hands so that the sit bones, also known as ischial tuberosities, have a secure grip on the ground. Engage the legs by flexing both feet. Gently tuck in the belly button toward the spine. Let the shoulders hang loosely away from the ears. Place the palms on the floor on each side of the seat, but avoid raising the shoulders. It is acceptable to flex the elbows slightly. If the full hands do not reach the floor, it is okay to only be on the fingertips, but make sure that the fingers are placed on the floor properly. This sitting posture expands the legs, chest, and shoulders and enhances postural awareness.

  2. Paschimottanasana (Seated Forward Fold): Raise the arms toward the ceiling while in staff pose. Fold forward over the legs on an exhale by twisting the pelvis (a basin-shaped structure that safeguards the abdominal organs and supports the spinal column). As much as possible while keeping the back flat, slide. It can require multiple breaths. One can grab onto anything for a little traction if the hands can reach the feet without hunching the back. Take the hands to either side of the legs, or use a strap if they can not reach back. Put the strap over the feet's soles, holding onto one end with each hand. It is crucial to unwind and relax, especially during exhalations. Then try to drag the chest toward the legs in this posture. This posture stretches the lower body, including the buttocks, thighs, and legs.

  3. Janu Sirsasana (Head to Knee Pose): By bending the left knee while in staff pose, one may place the sole of the left foot against the inner of the upper right thigh. Flex the right foot while raising the arms upward. On an inhale, tilt the pelvis forward and start to bend over the right leg. Aim to bring the body down over the right leg rather than toward the area in-between the legs. Think of the trajectory from forehead to chin to maintain a flat back. Stay for many breaths; after that, have a flat back, and complete the deepest bend. Put the hands on each side of the right leg and hold onto the right foot with them, a strap, or both. Take a breath, sit back up, and rearrange the legs. This position stretches the inner thigh and hip, the leg on the bent leg, and the thigh on the extended leg.

  4. Vajrasana (Thunderbolt Pose): With the buttocks resting on the heels and the tops of the feet flat on the floor, come to sit on the mat, kneeling. Try to stand with the feet touching. Moving them a little apart is okay if this makes them uncomfortable. Let the shoulders rise over the hips, allowing the spine to assume its natural curvature. Keep the head straight and avoid tucking it in or tilting it up. The head's crown grows up toward the ceiling. The arms might take a lot of different forms. The most straightforward is to place both hands on the thighs with the palms down or open for receptivity (for grounding). One may open their heart chakra by doing the Anjali mudra behind the back. This posture stretches the tops of the foot and the thigh muscles known as thighs.

  5. Sukhasana (Easy Pose): Come to a cross-legged sitting position. Either open the knees and place one foot near the groin (a low, strong barrier or wall constructed into the water from a beach to prevent erosion and drifting) and the other directly in front of the heels line up, or tuck each foot under the opposite leg. Take a blanket, bolster, or block and place it beneath the seat to lift the hips if the knees are higher than the hips. Change the leg crossing at the halfway point and sit for a while.

  6. Baddha Konasana (Cobbler’s Pose): Come to a seat with the feet close together and the knees spread apart. Try to support the knees with a block beneath each one if they are high. The feet' outside edges should be pressed together. One can try opening the feet like a book if it is okay for the knees. Lengthen the spine as inhaling. Instead of twisting the spine on an exhale, start the forward fold by tilting the pelvis forward. Put the navel in a downward motion toward the feet. On each exhale, keep deepening the forward fold until go away without turning.

  7. Ardha Padmasana (Half Lotus): Place the right foot flat on the floor, the right knee bent, and the right heel drawn toward the right buttock from the staff pose. Put the right foot on top of the left thigh, just above the hip crease, using the hands. Keep the toes moving while turning the sole right face up. Come out if the knees start to hurt. Place the left foot firmly beneath the right knee while bending the left knee to sit cross-legged. Release the foot and attempt the other side after five to ten breaths. Most likely, one side will feel more natural. Take note of this, but try not to assign it any moral judgment.

What Are the Benefits of Sitting Postures in Yoga?

  • It helps in easing tense muscles.

  • As people practice this posture, their blood pressure will decrease.

  • Arthritis and menstruation pain are both reduced by it.

  • Both the chakras and the awareness of the surroundings are enhanced by it.

  • Both the body and the mind are calmed by sitting postures.

  • Additionally, it reduces anxiety and promotes overall relaxation in the body.

What Are the Side Effects of Sitting Postures in Yoga?

  • Additional strain on the joints leads to pressure on to lower limbs to bear part of the upper body's weight in certain circumstances. The knees and ankles may also be under stress as a result.

  • It may lead to a reduction in blood flow when the upper body's weight may also impair blood flow to the lower limbs.

  • Avoid leaning back over in a position that might aggravate the lower back's discomfort.

  • Long sitting postures lead to joint problems and could make it challenging to stand up from the floor.


Yoga focuses on various positions, or asanas, that promote holistic wellness. Some asanas involve sitting, standing, and lying down. Every yoga posture makes it easier for everyone to reach the blessing of the body, mind, and spirit. Poses such as sitting, standing, and lying down each provide certain advantages for the human body and health. However, sitting postures are excellent for enhancing flexibility and developing inner strength.

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Shakti Mishra
Shakti Mishra


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