To Sit or Not to Sit? Adding Seated Asana into Your Practice.
By Shannon Fife
As we head down the path of our yoga journey, we are presented with many theories, methods and practices that hopefully open our mind to strengthen our own practice. But, how do we know what we should incorporate or if there is actual benefit? As much in life as in my own practice, I have a very eclectic style and my preference is to include many aspects of yoga. Training primarily in Hatha Yoga allowed me the time to truly appreciate the importance of an asana practice. Don’t get me wrong, I love a good Vinyasa class. But, by truly understanding each asana, I have strengthened all of my yoga practice.
The Sanskrit word “asana” is considered to mean “position of sitting”. The term “yoga” can be translated as “how you place yourself”. Because of the importance of the seated position practice, many yoga classes, including mine begin in this manner. Therefore, to maximize the yoga journey, it is essential to practice asana that support the body, mind and spirit. Seated postures have a number of practical purposes such as; low risk of falling, more control over body, better joint and spine opening through mild stretching. As well, one cannot forget the significance of correct spine alignment. How many of you sit at a desk, in a vehicle or at a table for a significant number of hours per day? Seated postures are an excellent opportunity to focus on the realignment aspect. Furthermore, warming up the body is an opportunity to prepare the mind to be calm, focused and centred for the remainder of the yoga practice. Seated poses such as; Easy pose (Improves posture and ideal for Pranayama), Camel pose (Improves concentration) and Fire Log Pose (good for abdominal breathing) can be a great way to achieve those results.
The following are a few options to support this type of practice:
1. Easy Pose - (Sukhasana)
Level: Beginner
Stretches and tones inner thighs and ankles
Improves posture and ideal for Pranayama
Good for flat feet
Steps:
Sit relaxed with both sit bones equally balanced on the floor
Legs crossed, both feet touching the floor
Shoulders relaxed, hands on knees or in the centre placed one palm over another and gaze forward.
2. Camel Pose (Ustrasana)
Level: Intermediate
Strengthens knees and back
Enhances balance and flexibility
Improves concentration
Steps:
Kneeling on your mat, either place your feet flat on the mat or curl your toes under (whichever feels more supported)
Relax your shoulders, place your palms on the back of your hips
Exhale as you lean back towards your feet and allow your head to tilt back, relax your neck and your gaze should be upwards.
Continue with a nice even inhale either as come out of the pose or as you hold the pose, then continue with even breaths
For a more advanced version, exhale as you place your hands on your heals, relax your neck and allow your head to tilt back, your gaze should be upwards.
Continue with a nice even inhale either as come out of the pose or as you hold the pose, then continue with even breaths.
3. Fire Log Pose (Agni Stambhasana)
Level: Beginner
Corrects seated posture
Good pose to practice abdominal breathing
Strengthens toes and feet
Steps:
Sit relaxed with both sit bones equally balanced on the floor
Legs crossed, start with your right foot place on top of your left leg, place left foot underneath on the floor (support the right knee with a block or folded pillow if needed to support posture)
Shoulders relaxed, hands on knees or in the centre place one palm over another and gaze forward
Continue with even breaths (match inhale with exhale)
Release pose and place your left foot on top of your right leg, place right foot underneath on the floor (support the left knee with a block or folded pillow if needed to support posture)
Shoulders relaxed, hands on knees or in center placed one palm over another and gaze forward continue with even breaths (match inhale with exhale)
4. Bharadvaja’s Twist (Bharadvajasana)
Level: Intermediate
Tones waist and improves BMR
Relaxes spine and neck
Opens chest cavity for Pranayama
Steps:
Sitting on our knees shift weight to the right side so that your right sit bone solidly touches the ground.
Place the left hand on your right knee.
Open your chest to the right by reaching your right hand toward the ground behind your body.
Exhale as you make this twist with your body.
Maintain your gaze to the front.
Take several breaths and on each exhale try to twist toward that right hand, opening up your chest cavity
Relax your shoulders Repeat on the left side
5. Bound Angle / Cobbler’s / Butterfly Pose (Baddha Konasana)
Level: Beginner
Great hip opener and posture corrector
Stretches and relaxes shoulders and lower back
Relieves from neck pain and anxiety
Steps:
Sit relaxed with both sit bones equally balanced on the floor.
Connect your feet together by placing the bottoms of your feet against each other (heel to heel and toe to toe).
Allow your knees to fall toward the ground. Place both hands over feet.
Support your posture by relaxing your shoulders and tilt from the hip bones towards your feet.
As you lean forward, take an exhale. It is not necessary to lean forward but if you would like more of a stretch please do so.
Keep your gaze forward.
To loosen your hips, gently bounce your knees up and down
6. Cow Face Pose (Gomukhasana)
Level: Intermediate
Improves back flexibility and stretches shoulders
Enhances lung capacity
Opens up hips and corrects seated posture
Steps:
Sit relaxed with both sit bones equally balanced on the floor.
Your supporting left leg should be solidly planted on the ground as you send your left foot back. Both sit bones should be equally rooted to the ground. Place a pillow under your sit bones if needed.
Cross your right leg over your left. Relax the side of your right foot on the ground. If you need a block or pillow to support the right need, place it between the right and left knees.
Relax your shoulders. If it is available to you, reach your right hand down your back and try to clasp your hands together.
Keep your gaze to the front or close your eyes to maintain the breath.
Gently release your hands and support your right leg as you release the pose.
Repeat on the other side by crossing your left leg over the right and reaching your left hand down your back to clasp with the right hand.
Warming up the body has positive impacts on a yoga practice. Seated poses are a great way to prepare the body, mind and spirit to reap the rewards of your yoga practice especially for the beginner. Good luck and stay positive!
To Sit or Not to Sit?
Want to Add Seated Asana into Your Practice?
