Seated yoga, or yoga positions which are practiced in a seated position are suitable for those who cannot move about freely to exercise or do not have enough space for other poses due to some reasons. There are several types of seated yoga positions, each one with a specific core purpose. All these poses are equally effective and help in weight loss, increasing body flexibility and in toning muscles. If you have any chronic health problem, it is always recommended to get in touch with your Doctor, before you start any of the poses.
Best Seated Yoga Postures
Fire Log Pose
This is especially useful for the beginners or those who are not comfortable with difficult postures. This pose helps in strengthening the feet and toes. It corrects posture too. Start by sitting on a folded blanket, preferably at the edge. Keep your feet on floor and knees bent. You will slowly shrug your shoulders and then roll the upper arm bones slowly backwards. You will also press the bottom section of the shoulder blades to your back. Now, gently, move the left foot just under the right leg. The outer leg shall be on floor. Then move the right leg slowly on left leg. The right ankle has to be outside your left knee. This will keep the sole at 90 degree from floor. You will slowly press the heels and toes will spread up. Keep the front torso long. You will exhale and then fold a bit forward. You will not round forward. Your hands shall be on floor. As you inhale, the torso will rise a bit. Stay in this position for a minute. Repeat with other leg.
This pose helps in offering relief from respiratory problems and energizes the body also. Start by kneeling down comfortably on floor. Your hands will be on the hips. Your feet shall rest on floor. Slowly you will lengthen the spine. Bend a bit backwards slowly and as much as possible. You need to try and hold the balls of your feet. Do not put excess pressure. Once you are able to do this, throw your head back and curl it slowly backwards. Your neck shall get elongated. You can slowly move hands towards the sole of your feet. Stay in this position for at least 6 breaths. Repeat.
An effective seated yoga pose which helps in stimulating the lungs and heart. Start by sitting on floor. Your legs will be spread out just in front. Bend a bit forward. Your forehead shall touch the floor in front. Keep your hands just under the knees. Bend a bit forward so that you can touch your forehead. Slowly slide your hands below your knees and close to the back. You will gently exhale as you bend forward. Clasp your hand at the back. This will be your final position. You will be practicing normal breathing as you reach the final position. Your back muscles and abdomen shall be relaxed. You should stay in this position as long as you can. Your concentration shall be on relaxing the spinal and back muscles. Your breathing at this stage can be slow and in rhythmic motion.
This pose helps in improving blood circulation in the head and spine area. It also strengthens the knees and shoulder muscles. Start the exercise by sitting comfortably on heels. Keep your palms pressed down on the floor, just behind the back. You need to softly go down on your back. You can be first on the elbows and then on the crown of your head. Keep your back arched. Keep your palms pressed on the floor just near your ears. You can then start moving the hands close to the feet. Lift your thighs up and move a bit forward. You can again straighten the arms as you slowly move to go to the edge.
An effective seated yoga posture for strengthening the chest muscles, shoulders and arms if done on a regular basis. It is effective in balance enhancement and improves concentration. You can start with the lotus pose. Your legs will be crossed and each foot shall rest on thigh. Your hands will be placed on floor just on the side of hips. You will slowly exhale as you keep your hands pressed on the floor. Draw in your abdominal muscles. You will again lift up your buttocks and legs from the floor. You need to hold yourself in this position for at least 10 seconds or as much as you can. Release and again lower to the mat. You will then change the cross of legs. The process has to be repeated.