Best sitting yoga asanas and their step by step guide.


These days, yoga can be found almost anywhere. The fad appears to have caught on with everyone, from your favourite actors to the next-door neighbour. It seems to be an excellent method to get some exercise done without having to move a lot of big things or join a team, and some individuals even claim that it reduces anxiety and makes them happy. It isn’t easy to know where to begin because yoga isn’t about how you appear or dress, and it’s certainly not about handstands (though they are a lot of fun). However, it’s simple to learn a simple yoga practice that you can perform at home; all it needs is a little time to learn the basics and patience. We’ll focus on the most basic, non-strengthening sitting asanas that may be done anywhere, at any time. These stretches tone not only your muscles but also aid to make your spine flexible, ease tension and anxiety, and massage your tummy.

  • Padmasana – The Lotus Position is one of the most basic and accessible sitting asanas wherein you sit cross-legged with the right leg over the left thigh, and the left leg over the right thigh is the most basic sitting stance. Ardha Padmasana or Half Lotus Pose is a good alternative if you can’t flex your legs and thighs enough. Place one leg on the opposite thigh while the other leg remains on the ground. With practice, you might maintain this position with both legs.
  • Shishuasana –– Child position is a gentle stretch where you sit with your knees bent on your heels, and your hands stretched forward. It’s a surrender stance that reduces tension and makes you feel instantly at ease.
  • Janusirasana – In this one-legged forward bend sitting asana, you have to keep one leg extended forward and the other bent, with the feet contacting the other leg’s inner thigh. Bend forward and place both hands on your toes. Try to arrange your forehead to meet your knees with consistent practice. Breathe smoothly in this posture to give your lower back a nice stretch.
  • Paschimottasana – In the seated forward bend asana, straighten the legs and bend forward, both hands contacting the feet. Only bend as much as you can. Try to contact your knees with your forehead with time and with practice. This stretches your back, neck, and shoulders, alleviating stiffness and allowing you to turn quickly.
  • Ardha Matsyendrasana – This is another impactful sitting asanas called a sitting half spinal twist. You just need to sit with your knees bowed in this asana. Keep your left heel close to your right hip, your right leg over your left knee, your left hand on your right ankle, and your right hand on the floor behind you. Look rearward to the left while twisting your waist, shoulders, and neck. This asana allows you to spin and twist backwards while maintaining upper body flexibility comfortably.

If you combine these sitting yoga asanas with breathing exercises and mindfulness, you’ll get the most out of them. Consider adhering to an Ayurvedic diet as well. These healthy living habits will allow you to relax and have a long and happy life!