How to Perform Key Sitting Positions in Yoga


JANU SIRSASANA:

Proper foot position

Be seated straight with your legs squarely spread forward. Slowly position yourself in a half-Indian sitting arrangement, bending your right knee toward you. Your heel should be placed precisely in front of the groin, with the toes touching the left thigh.

Now slowly twist your right foot to press its base on the left inner thigh. With your left leg still spread forward in a straight line, the position should create a somewhat obtuse angle. It appears complicated, but if you encounter difficulty you can try your best to hold the knee back and keep it planted on the floor.

Sitting Positions

You can also adjust the sharpness of the angle between the knee and the leg if you experience more pain than you can handle. Place a fluffy pillow or thick blanket just below the knee or underneath the hips to allow the knee to move farther back. Continue to ensure that the foot is accurately in position.

JANU SIRSASANA:

Accurate, ideal stance

With the foot and knee placed properly as mentioned above, extend the left leg, making sure it is evenly placed on the ground. Let the heel stay securely on the ground while extending the toes upward. Now start to breathe in deeply and bow forward on the straightened left leg, touching the sole of the foot with your two hands. Those who cannot reach their soles need not force themselves in the first few sessions.

When followed accurately, the body will easily bend forward with no trouble at all, lying evenly on the leg. Cling to this position while inhaling and exhaling as usual. After a few moments, take a deep breath then let go of the hold. Sit up straight gradually while straightening the right bent leg. Loosen up and breathe easy. Follow the same steps with the other leg.

JANU SIRSASANA:

Incorrect position

This occurs when the heel is placed alongside its own particular thigh. Also, this happens when the knee is not pressed far back to create an obtuse angle. Certain beginners also do this position with the back arched, as they have difficulty managing movement in their hips, thus making them incapable of twisting their torso accordingly. This results in a long, drawn-out extension of the backbone rather than a flat, even and effortless stretch. Lastly, it is incorrect when the leg does not lie on a level plane on the ground.

Sitting Positions

TRIANG MUKHAIPADA PASCHIMOTTANASANA:

Seated position with upper body bent forward over one leg

Following the earlier position, remain seated with your legs extended forward. Then start bending one leg while the other leg stays outstretched on the mat. Keep in mind that your toes should face the reverse. Insert your bent leg’s calf alongside the same leg’s thigh. Allow your body to twist in this pose by placing a thick towel underneath the stretched leg’s side of the buttocks to maintain your hips on an even plane.

Now stretch your body and hold the sole of the other foot with your two hands while you start your breathing exercises. Ensure that your knees are kept together while you do your stretch. Novice practitioners may encounter difficulty maintaining this pose, but breathing techniques will help you stay in position. Sometimes it takes a bit more time for the body to get used to this kind of flexibility. After a few moments, let go of the hold and sit up straight. You can stick to the same steps on the other leg.

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About the Author: Andrew Reinert is a health care professional who loves to share different tips on health and personal care. He is a regular contributor to MegaHowTo and lives in Canada.

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