BASIC SITTING
POSITIONS
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.
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You can always use the help of a wall, a cushion underneath
the buttocks, or straight one leg while the other it�s bending, as long as the
spine is kept straight.
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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.
VAJRASANA OR ROCK POSE
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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.
SIDDHASANA OR PERFECT POSE
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.�
LOTUS POSE (Full Lotus)
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.
HALF LOTUS
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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.
SITTING IN A CHAIR
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.
BOUND LOTUS
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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.
THIRTY DEGREE SLANT
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.
LION POSE
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.