Asanas In Sitting Position

Sit on the floor and straighten your legs together in front with feet facing upwards and toes slightly stretched. Maintain neck and back relaxed but straight. Place your palms on your sides without pressing upon them. Keep thumb outstretched while other fingers remain close together. Gaze straight to your front and do not move your body. This position is called Baithak-sthiti (sitting position) of yoga.

See general instructions about yoga practice.

 
Padmasana
Poses in Sitting Position 1
Place your right foot on your left thigh near the groin with the help of your hands. Similarly, place your left foot on your right thigh so that both legs cross each other. Keep your back straight and breathe normally (Lotus-pose).Place your right foot on your left thigh near the groin with the help of your hands. Similarly, place your left foot on your right thigh so that both legs cross each other. Keep your back straight and breathe normally (Lotus-pose).
You may place your hands at the middle of the leg-cross with palms facing upwards and right and left fingers overlapping each other (Dyana-mudra). Hold on for some time and get back to the original position by releasing one leg after another. Those who are unable to do this asana may sit with folded legs (Siddhasana). Holding the right great toe with the left hand and the left great toe with the right hand (hands encircled around the back) during this pose is known as Baddha-padmasana.
 
Parvatasana
Poses in Sitting Position 2
Sit in any meditative asana (Siddhasan, Padmasan or Vajrasan). Take both hands straight above your head with palms close together (namaskar). Keep your back straight and stretch both hands. Hold on for some time with normal breathing. Then, get back to the original position by relaxing and slowly bringing down hands.
 
Paschimottanasana
Poses in Sitting Position 3
Sit in baithak-sthiti. Raise your hands above shoulders, and while exhaling, bend forwards to hold your great toes with outstretched hands. Try to touch your knees with your forehead by contracting (pulling in) abdominal muscles. Keep your back straight, do not bend your knees, and hold on breathing normally. Lift your head and take back your hands to come back to the original position.
Paschimottanasana is similar to pada-hastasana in standing position.
 
Vakrasana
Poses in Sitting Position 4
Fold your right knee and place it vertically so that the right foot is near the inner side of your left knee. Keep right sole flat on the ground. Now turn your neck and trunk to the right and hold your right great toe with your left hand while pressing your right knee over the chest with your left arm. Support yourself with your right palm placed flat on the ground behind. Turn your neck back as much as possible looking over your shoulders, keep your spine straight and maintain shoulders in a horizontal plane. Hold on for some time and return to the original position in reverse order. Repeat the same posture by turning left. A simpler version of this asana is by turning to the left with a vertical right knee.
 
Ardhamatsyendrasana
Poses in Sitting Position 5
Fold your left leg and hold it by firmly pressing its heel on the right buttock. Place your right leg vertical so that its sole lies flat on the ground near the outer side of your left knee. While exhaling, twist your spine and turn to the right. Try to hold your right great toe with your left hand while pressing your right knee over the chest. Try to turn further to the right, get back your right hand encircling you from behind, and attempt to place your right palm near the left thigh. Turn your neck to the right as much as possible and look back over shoulders. Maintain a straight back and breathe normally. Hold on for some time, and while exhaling, release your hands, turn your neck and trunk, and get your legs to their original position. Repeat the same position by turning left.
 
Ushtrasana
Poses in Sitting Position 6
Stand on your knees, keeping some distance between them and toes relaxed. While inhaling, bend slowly backward at the waist, move your hands behind and try to place palms flat on your soles (near heels if not on soles). Push your belly forwards without much straining. Thighs should be vertical and neck relaxed to fall back. Support your weight on knees and hands. Hold on for some time while breathing normally. Lift your hands one after the other and rise to become erect. Lower your body and return to the resting position straightening the legs.
 
Ugrasana
Poses in Sitting Position 6
Straighten your legs and place them as far apart as you can with toes directed upwards. While exhaling, bend forwards slowly from the lower back, maintaining your spine straight. Hold toes with respective hands without bending knees. Flex neck and bring your head down to touch the floor. Hold on for some time, breathing normally. Straighten your back while inhaling, release your hands and return to your original position. Ugrasana can also be performed in a standing position.
 
Gomukhasana
Poses in Sitting Position 8
Bend your left knee and place your left heel touching your right buttock. Fold right leg over left so that the right heel is near your left buttock. Try to keep the right knee above the left. Place left arm behind your back with palm facing backward. Fold back your right arm over your shoulder (see drawing) and try to touch your left fingers. Maintain a straight spine and hold on for some time, breathing normally. Release your hands and unfold your legs to get back to the original position. Perform the asana on the opposite side.
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