Who Are Seated Yoga Poses Suitable For?

By  //  August 5, 2021

Are you wondering who are seated yoga posses suitable for? While they are often recommended to beginners, the elderly, and those living with disabilities, they are ideal for all yoga practitioners regardless of their level.

The poses are more beneficial to the opening of the lower body as by sitting down, you benefit from better stability, which comes in handy at opening up the leg muscles such as quads, calves, and hamstrings. The poses have also been shown to be highly effective at opening up the hips and abdominals.

Are you thinking about doing seated yoga but don’t know where to start? Here are easy sitting poses to try out:

Easy pose (Sukhasana)

This is often the starting point for many new yogis, and it involves sitting in a simple cross-legged position. Although the pose appears simple, it’s highly beneficial to those with tight hips as it significantly opens them up.

To draw more benefits from the pose, sit on a yoga block or blanket, so your hips sit higher than your knees.

If you work in the office or at home, where you spend most of your time sitting, come down to the floor a few times a day and sit in the Easy pose.

You don’t need to be fancy about it. Simply hold the position for 5-10 breaths, and you will do wonders to your hips and spinal cord.

Easy pose side bend variation (Sukhasana)

The purpose of this pose is to stretch the sides of the abdominals, and to do it, begin with extending both of your hands towards the ceiling, then lower the right hand and place it by your right side.

Bending towards the right, look towards the extended left hand and open your chest to the ceiling. Keep stretching across your entire left side, and after holding for 3 breaths, switch sides.

For the best results, do 3 cycles of left and right side bends.

Staff pose (Dandasana)

The staff pose strengthens the back, hip flexors, and abdominal muscles. As a result, you have better posture. 

To get into this position, begin with sitting on a mat with your legs in front of you.

While ensuring that you are sitting on your sitting bones, flex your feet actively by pressing your heels down and straightening your legs.

You should then draw your knee muscles towards your hips and point your fingers towards your feet with your palms sitting beside your hips.

At this position, press into your palms so that you can sit up straight. To lengthen your neck, tuck in your chin slightly.

For the best outcome, hold in this position for 5-10 breaths.

Some people have a problem pressing flat onto the ground and if you are one of these people, place a block below your palm to press yourself up and be more comfortable.

While this pose is highly beneficial to the back and abdominal muscles, be cautious not to overextend your chest and arch your back. Instead, suck in your core and lengthen yourself upwards from the tailbone.