Yoga Seated Poses

The order of poses is vital in yoga as each preceding pose prepares the body for the next level of intensity.  The seated poses work best when started with the Sukhasana, an easy pose that adapts the body to the higher demands of the following positions.  Sitting in the Sukhasana has positive effects on the neck and upper spinal muscles.  The Pranayama and other exercises such as the neck or eye movements should be performed to improve coordination and overall flexibility.  Be certain to warm up the body before attempting these poses and do all movements in a gentle, controlled manner for the best results.

Sukhasana is a great pose for meditation because it helps practitioners maintain a straight spine resulting in improved posture.  The easy pose offers serenity and a higher ability for introspection.  The leg position should alternate in this posture to ensure the muscles do not cramp.  While on the floor with bent knees attempt to hold them in the arms while gently pulling the legs to the chest.  When the stretch can be felt release the legs and cross them while the knees get closer to the floor. 

The next pose, the Virasana is also referred to as the hero pose.  This position is similar to the Cat pose, in the sense that the practitioner is sitting on the knees with the thighs parallel to one another.  Release pressure from the hands until the hips are lowered to the floor.  This may take a few months to master and it is important to use a pillow or folded blanket until it is comfortable.  The final success of flexibility in this pose is to place the buttocks on the floor without any support.  During the sitting process it is important to keep the spine straight by drawing the abdomen inwards.  The hands should rest on the knees or thighs.  When the optimal position is reached sit still, with the eyes closed and allow the mind and body to fall into a stage of meditation.

The Paschimothanasana is another pose that takes time to master.  It may look facile but the pose needs advanced back flexibility.  In this pose the body muscles are stretched from the head to the legs, making the pose complex.  It is one of the most beneficial asanas as it massages internal organs and encourages blood flow in the body.  The nervous system is stimulated also, allowing the body to develop a better time response and reflexes to outside stimuli.

The flexibility required by this pose demands a healthy and fit body.  When used with other yoga poses and a balanced diet, this pose will help eliminate fat cells and increase metabolism.  A deep breath before the pose will work well and it is important to exhale while going out of the pose.  The knees and spine should be kept straight for maximum stretch.