Sitting Yoga Asanas – Examples And Process

sitting yoga asanas

Yoga is great for your body and its benefits are known to all. These benefits include increased muscle strength, flexibility, and metabolism. However, as great as Yoga is, you shouldn’t start with the most advanced poses to prevent yourself from injury. Instead, you should start with the basic ones and then move on to the advanced ones when you feel comfortable. So, with that thought in mind, we present different sitting yoga asanas with which you can start your yoga journey-


A statue of a person

This is perhaps the most basic yoga pose which makes it perfect to begin your yoga journey with. The first step towards attempting this pose is to sit on the floor with your legs stretched out in front of you. Now bend your left knee and bring your left leg close to the right thigh. In the same way, bend your right knee and bring your right leg close to the left thigh.

You can now rest your hands over your knees. While you inhale, feel your spine grow long and while you exhale, feel your spine go back to its previous position. Please do note that this pose may not be that easy for every one of you. In that case, you can use blankets, towels, and yoga blocks which would be really helpful. One of the best advantages of this pose is that it strengthens the back.

Baddha Konasana

A woman sitting on a table

The next pose you can try is the Baddha Konasana. The first step towards trying this pose is to sit on the floor with your legs stretched out in front of you. Bend your legs and pull them as close to the body as you can. Make sure that both of your feet are in touch with each other. Now put your hands on the floor with the fingers pointing outwards.

Also, ensure that the hands are as close to the hips as you possibly can. Now push into your palms and roll your shoulders back. Observes how your knees naturally come down. While staying in this position, inhale and feel your spine grow long. Similarly, exhale and feel your spine go back to its original position. Release from this position by getting your hands in front of you and stretching your legs out.

Finally, you should shake our legs to release any tension you might have built during the entire process. The benefits of this pose include improvement in digestion and flexibility.


Dandasana is the next pose you can try. The first step here is to sit on the floor with your legs stretched out. Keep your palms behind you but close to your hips. Press into your palms and try to adjust your spine in a straight position. You can hold on to this position for up to a minute.

Make sure to breathe in and out during this time. The benefits of this pose include reductions in sciatica pain and solve spine-related problems.


So, that was our take on different yoga asanas and how you can attempt them. Here’s hoping we were able to give you some information on the matter.

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