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The most important thing is to find the most appropriate sitting pose depending on the physical challenges of the person. Although some exercises can be perform better in one position than other, there are always variations that can be done instead, and build it up from there with time.
One of the most important aspects to remember no matter what position you choose it’s to keep the spine straight, not too bend forward, or back. A neutral position of the spine will be optimum to allow the flow of energy, called Kundalini, to take place. This neutral position it is the most advisable when meditating.
At the beginning most of the people feel as one of the legs, or both, get sleep. This is due to the cut of circulation when the legs are crossed. With time the yogi will be able to expend longer periods of time without moving. If you are a beginner just remember the first limb of Patanjali, “Ahimsa”, which means not violence, and starts with yourself. You are in this path to enjoy the process not to get burn out the first day.
In the end, no one sitting pose it is better than other. It is about finding the one that suits you better. Once you find stability in your practice you will be able to sit for longer periods of time without moving, and without pain. Stability of your practice will bring you stability of the mind and stability of the mind will bring you stability in happiness.
SUKASANA OR EASY POSE This is one of the most commonly use of the sitting poses. It is done sitting on the buttocks cross the legs and keep the spine straight. It doesn’t matter which leg you choose to place underneath the other.
It is call “rock pose” because it said that when you master this pose sitting on it you can digest a rock. It is done sitting on the heels, pressing the nerves that goes in the buttocks, and keeping the spine straight.
A fantastic pose to sit on after eating or when experiencing stomach ache, because facilitates digestion.
Some people find this sitting pose easier than others.
This wonderful sitting pose works in the nervous system, and directs the sexual energy. It’s done by bending the left leg and place that foot on the spot between the sex organ and the rectum, then bend the right leg on top placing the toes on the back of the left knee. The big toe can be seen. And of course! Keep the spine straight.
Most people have heard about “lotus pose” may be because the beautiful name and mysticism of the lotus flower, or may be because the physical challenge. One way or the other, the “lotus pose” gives you tremendous stability, and concentration.
It’s not advisable for people with knee injuries.
This is one of the sitting poses you build up with time. Instead beginners can start practicing “half lotus”, or any of the other variations.
It is done sitting on the buttocks placing one foot on top of the opposite thigh with both legs, keeping the spine straight. It your choice which leg you put first.
This sitting pose is a moderate variation of the full “lotus pose”. There are two options; bend one leg and place the foot of the bend leg on top of the opposite thigh. The other leg is bending, bringing the heel towards the buttocks, as in A, or sit on the heel of the other leg, as in B. And as in all the sitting poses keeping the spine straight. It doesn’t matter which leg you choose to place on top of the opposite thigh. You can practice with both.
This pose it’s not advisable for people with knee injuries.
This pose is as good as any other one, normally use when none of the other ones are possible. It may be to comfortable! Remain yourself be alert, and choose a good chair for it, a firm chair with a straight back to support your spine will work. It is done sitting on a chair place both feet flat on the floor, and the spine straight.
This is a very good option for people with knee injuries, or any other physical challenges that made very painful any of the other sitting poses.
This may be one of the most physical challenging sitting poses, which are why it is advisable to build it up slowly. It is done by sitting in full lotus pose, bringing on top of the opposite thigh as high as possible, and grabbing with the right hand the right foot, and with the left hand the left foot.
Press the big toe with the fingers. It will stimulate the pituitary gland. Bring the chin in. This position brings glandular balance, and deep concentration.
For some people takes a long time, determination, and effort to get into this one. So, why to bother? Well, the healing benefits of this position are unbelievable.
I don’t know names but the teacher share this beautiful story with us, and know I want to extend to you.
There is a young lady, champion on national marathons, and well renowned that got seriously injure in a traffic accident. After the accident she was not able to walk again. She was moving around with the help of her love ones in a wheel chair. She went to visit Yogi Bhajan and ask him for a healing way to cure her. Yogi Bhajan didn’t give her anything instead he said at that time there was nothing he could do about it. She left and continued the next years after the accident looking for treatments would help her to recover the mobility in her legs, doctor after doctor, and treatment after treatment. The years passed and there were no signs of recovery.
Imaging the pain and frustration for someone whose passion is running and it makes her living out of it. After a few years and out of desperation she went back to Yogi Bhajan. This time Yogi Bhajan gave her as a healing treatment “Bind lotus kriya”, which is the bind lotus sitting position, and the forehead on the floor, or as close as possible. Check the Kriyas section as “Bind Lotus Kriya”. (I believe it was 62 min).
She was not able to walk, stand by herself, or sitting down on her own, so with the help of another person, a lot of tears, and determination, she got herself into the position, one day she was able to bend one leg, time after the other, etc. With the pass of years, the help of her friends and family, the use of props, lot of determination, and courage the day came were she was able to walk again. Of course, I’m making the story short.
Then she went back to Yogi Bhajan, and asked him why he didn’t gave her this Kriya before, the first time she come around, she would up save a lot of money spend in useless treatments and time, and he said it was because she was not desperate enough to try this kriya.
“Big difference to do the best you can, instead of to do whatever it takes” Indra K
In one occasion, I personally attend a three hour class to get into this pose, with all the poses as preparation to open up the hips and the knees, etc. The most beautiful part it was to learn the mantra that goes with it. The one that Yogi Bhajan taught, the name of the mantra is “ Re Man Eh Bidh Jog Kamao ” you will find it at the mantra section. There are different singed versions of it. A good one, in my opinion, is the one by Snatam kaur Khalsa.
This sitting pose creates some pressure at the third eye and at the four lumbar vertebrae. It is done by sitting on the buttocks in easy pose, or full lotus pose. Eyes remain semi open for meditation. Lean back 30 degrees, different from slump back, maintaining the spine straight.
Good for problems with the teeth, tongue, or jaw, also for sore throat. When emulating the sound of a Lion looks the three bhandas and improves the eyesight.
How to do it: Bend the knees places feet straight, heels touching the anus, hands in the lap, or on the knees. Stick your tongue all the way out.
Hatha Yoga Table of Contents
- Basic Premises
- Benefits
- Bandhas
- Mudras
- Breathing
- Standing Postures
- Balancing Postures
- Backward-Bending Postures
- Twisting Postures
- Basic Sitting Positions
- Abdomino-pelvic Exercises
- Forward-Bending Postures
- Inverted Postures
- Meditation
- Relaxation
- Hatha Yoga Routines