Monday, August 30, 2010

YOGA Sitting Postures - Basic Yoga Sitting Postures with Benefits

YOGA Sitting Postures - Basic Yoga Sitting Postures with Benefits

JANU SIRSASANA: Correct foot placement

How to do Janu sirasana?

Sit up straight with legs evenly extended in front.

Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh.
Janu SirsasanaImage by tarnalberry via Flickr
Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body.

This position will be difficult at first; don't force it.

Put a folded blanket under the knee and also under the hips.

Gradually the knee will move farther back.

Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat.

Settle the heel firmly and stretch the toes up.

(The heel should pull gently away from the ankle.)

Now inhale and bend forward over the straight leg, catching the foot with both hands if possible.

Beginners should bend only as far as they can without rounding the back.

When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head.

Stay there breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax.

Repeat on other side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture generally follows the previous one.

Sit with your legs stretched in front.

Bend the right leg so that the right foot is near the right hip. PaschimottanasanaImage by tarnalberry via Flickr

The toes should point back.

The right calf presses against the right thigh.

The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended.

Hold the left foot with both hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg.

Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension.

If the back is tight and the spine inflexible, this will take time.

Release the hold and straighten the bent leg.

Repeat on the other side.



Yoga is not only meant to make us young, beautiful or creative, but to aid us in quieting the mind, body and emotions that we may awaken enlightened consciousness & know the Self within.


Always warm up and cool down.

Don't exercise outdoors when the weather is too hot and humid, or too cold.



If possible, try to find a yoga teacher near you.


Visit and find YOGA - What is Yoga?

Visit if you have interest in knowing the Yoga History - Information about Yoga - History of Yoga.

Get the complete details about YOGA - Origins of Yoga.

Do you know what is Patanjali’s Yoga Sutras - Eight astanga or limbs of yoga - Yoga Sutras by Patanjali

It's time. How to start Yoga?

Find the usefulness of YOGA - Exercises as YOGA - YOGA EXERCISES.

How to avoid stress? Get YOGA - Breathing and Relaxing for Stressful Situation.

Do you know what is chakras? YOGA CHAKRAS - The Seven Chakras

Visit and find about YOGA - ASANAS - Hatha Yoga.

If you've got time, spend some time with meditation ;)

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