Yoga Basic Sitting Postures with Benefits
Janu Sirsasana : proper 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 in the right groin and the front of the foot touches the left thigh . Turning the foot so that the bottom of the foot facing upward and press the knee back to form an obtuse angle with the body . This position will be difficult at first , do not force it . Place a folded blanket under the knee and also under the hips . Gradually the knee will move farther. Just keep the foot in the correct position .
Janu Sirsasana : Correct , perfect posture
Having positioned the foot and knee correctly , stretch the left foot , keeping the foot firmly on the mat . Settle the heel firmly and stretch the toes . ( 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 you can without rounding your back . When this posture is done correctly and completely , the body will pull forward over the extended leg , absolutely flat from the tail bone to the head . Stay there breathing normally as long as possible . Inhale , release the handhold , come up smoothly , straighten legs bent and relaxed . Repeat on other side .
Janu Sirsasana : Wrong posture
The heel is not positioned against its own thigh . Knee has not been pushed back as far as possible to form an obtuse angle . The back arched and curved because the pelvis jammed and unable to lift properly . Instead of a smooth , complete stretching of the spine, the lumbar region is about - stretched and contrived remaining backbone . Left foot on the floor .
Triang MUKHAIPADA Paschimottanasana : Seated Forward Bend pose on one leg
This posture generally follows the previous . Sit with your legs stretched out in front . Bend your right leg so that your right foot near the right hip . The fingers should be pointing to the rear . Right calf presses against the right thigh . Lean body in a position to put a small folded towel under the left buttock to keep the hips level and even straight forward and extended . Keep your left foot with both hands , inhale and bend forward , keeping your knees together as you stretch forward over the straight leg . Many students have difficulty in this position even reach the foot of the extended leg . Do not despair . Just hold the knee , shin or ankle , and sit , breathe in , in whatever position is best extensions . 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 .
Sit up straight with legs evenly extended in front . Bend the right leg at the knee and place the foot so that the heel in the right groin and the front of the foot touches the left thigh . Turning the foot so that the bottom of the foot facing upward and press the knee back to form an obtuse angle with the body . This position will be difficult at first , do not force it . Place a folded blanket under the knee and also under the hips . Gradually the knee will move farther. Just keep the foot in the correct position .
Janu Sirsasana : Correct , perfect posture
Having positioned the foot and knee correctly , stretch the left foot , keeping the foot firmly on the mat . Settle the heel firmly and stretch the toes . ( 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 you can without rounding your back . When this posture is done correctly and completely , the body will pull forward over the extended leg , absolutely flat from the tail bone to the head . Stay there breathing normally as long as possible . Inhale , release the handhold , come up smoothly , straighten legs bent and relaxed . Repeat on other side .
Janu Sirsasana : Wrong posture
The heel is not positioned against its own thigh . Knee has not been pushed back as far as possible to form an obtuse angle . The back arched and curved because the pelvis jammed and unable to lift properly . Instead of a smooth , complete stretching of the spine, the lumbar region is about - stretched and contrived remaining backbone . Left foot on the floor .
Triang MUKHAIPADA Paschimottanasana : Seated Forward Bend pose on one leg
This posture generally follows the previous . Sit with your legs stretched out in front . Bend your right leg so that your right foot near the right hip . The fingers should be pointing to the rear . Right calf presses against the right thigh . Lean body in a position to put a small folded towel under the left buttock to keep the hips level and even straight forward and extended . Keep your left foot with both hands , inhale and bend forward , keeping your knees together as you stretch forward over the straight leg . Many students have difficulty in this position even reach the foot of the extended leg . Do not despair . Just hold the knee , shin or ankle , and sit , breathe in , in whatever position is best extensions . 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 .
