Introduction
Sitting in yoga pose is a great way to relax and engage with your breath, body and mind. It allows for stretching, alignment, structure and stability in the body, all of which help to naturally soothe the mind and nervous system. To make the most out of it and take full advantage of its calming benefits, we’ll add a mini meditation and breathwork session after you have settled into the pose.
Breathwork – Starting by taking a few deep breaths in order to settle into the pose.
Start by inhaling deeply through your nose as you bring your attention inward. Feel your entire body connecting with each breath. Slowly allow your breath to become deeper and more relaxed while you sink further into yoga style sitting posture. Allow this breath-body connection to be gradual, noticing how it supports your exploration of self awareness on all levels – noticed sensations, felt emotions and mental perspectives can all arise within each inhalation and exhalation if given space to do so.
Meditation – Carrying on the practice by keeping focus on your breath as you observe thoughts entering & leaving
Now shifting focus towards meditation by bringing presence back to the center of each observation made: try holding light stillness around any shifts that happen both within yourself as well as outside environment that may take place during this practice time (ex: noticing a far off bird chirping as an example). Once comfortable simply keep present with light focused awareness on what comes up until ready to move through next step… allowing thought forms or isolated familiar images or memories that come up during this practice time rise & pass like one-time visitors come calling in an open invitation show house; celebrating the rise & fall without attachment or repulsion when focusing your concentrated intent on what rises & falls away.
What is Sitting in Yoga Pose
Sitting in Yoga Pose is a seated posture that is commonly used in the practice of yoga and meditation. It involves sitting cross-legged on the floor and making sure that the spine is straight, with the chest lifted and chin slightly tucked back. The legs can be crossed in various styles such as: half-lotus pose, full lotus pose, or traditional style. When adopting this pose, one should make sure to ensure their breathing is deep and steady throughout. This posture helps to calm the mind and body and can improve physical wellbeing by opening up energy channels throughout the body and reducing stress levels.
How to Execute Sitting in Yoga Pose
Sit in yoga pose, or “sukhasana,” is a basic posture suitable for beginning and experienced yogis alike. It involves taking a comfortable cross-legged seated position with your hands resting on your knees as demonstrated in the pictures below.
First, start by sitting on the ground with your legs extended out in front of you. Bend both your knees and bring your feet together so they are touching each other and the soles of your feet face the sky. Your shins should be perpendicular to the floor.
It is important to make sure that you keep an erect spine while performing this posture. To achieve proper alignment, tuck your tailbone slightly forward and engage your core muscles at the same time. Imagine that you are lengthening through the crown of your head while rooting down into the floor through both hips and buttocks evenly. The back can also be completely straight to ensure full opening along both sides of the body from shoulder to hip joint, as seen in picture two. Additionally, relax your shoulder blades down towards the lower back for complete comfortability during this pose.
As for hand positioning, place them palms facing up or down on each thigh as pictured below or cup them gently at chest level closed palms facing one another if more comfort is needed throughout shoulders or back muscles (picture three). Take a few moments here to notice how it feels when stillness meets movement and remain here with mindful breath for 2-3 minutes if desired.
Enjoy!
Tips and Tricks
Sitting in yoga pose is an incredibly important part of your practice. It is not only a great way to connect with your breath and center yourself, but can also provide health benefits and aid injury recovery.
When sitting in the pose, be sure to keep your back straight and relaxed. You want to make sure that your spine is able to breathe and your chest is open. Keep both feet flat on the floor or cross-legged as preferred with the toes comfortably unclenched. Place palms facing down on your knees with shoulders relaxed away from ears. Close your eyes and begin taking slow deep breaths through the nose, filling stomach first then chest while expanding outward in all directions. During this time, focus on being still with complete awareness of the body and mind. To deepen the experience find a slight smile around the eyes, softening any facial tension while holding the original posture for 10-20 breaths before releasing into another asana or activity desired upon resuming movement.
The many therapeutic benefits of sitting in yoga pose include improved concentration, reduction of stress & fatigue, increases mental clarity & awareness, improves circulation & digestion, calms emotions and lowers blood pressure levels among others such as reduced joint pain and stiffness from arthritis if practiced regularly overtime according to one’s flexibility level range.
However there are some contra indications such as certain knee injuries that may require modifications in order to protect those already prone to weaker joints or after surgeries until further healing takes place; additionally pregnant women can use a chair or other elevated stable object for assistance like folded blankets for support for correct alignment minus discomfort during more longer sitting sessions if conditions allow it; added props such as blocks stacked under seat offer extra cushioning relief where needed ,also rolling up towels at some lower/ mid back area supple movements can help expand posture specific contractions/ rotational problems related misalignments especially with delivery procedures afterwards . Above all safety always comes first !
Modifications
If a person has an injury or limited mobility, there are modifications that can be made to determine which type of sitting yoga pose is right for them. For example, if someone has knee pain and cannot sit cross-legged, they could try a supported version of hero’s pose (virasana) with a yoga block between their back legs. This gives the lower body an extra boost while providing stability as well. Another option might be seated wide-angle pose (upavistha konasana), which can also be done with blocks under each leg for additional support. When sitting in a chair, it’s important to make sure that both feet are firmly planted on the ground and the pelvis is slightly tucked forward — this will help take pressure off the low back region. Practicing any of these poses can help foster deep breathing and provide stretching for tight hips. With any modification it’s important to communicate with your teacher prior to class so that they understand your limitations before guiding you into postures.
Grooming a Home Practice
Setting Up a Yoga Space for Home Practice:
Creating a dedicated space for yoga can help you to remain focused on your practice and make it easier to commit yourself fully to each session. Make sure that your yoga space is comfortable and allows for adequate airflow. If you can, select a spot in the house with inviting natural light. Place any props or equipment that you may need nearby and make sure that the area remains clutter-free. Investing in some calming decorations, such as candles, incense or uplifting images, can also help set up an environment that is both inspiring and renewing.
Navigating the Mental/Emotional Aspects of Practice:
The road towards meeting your goals in terms of fitness, flexibility and health can be long and sometimes difficult. To aid yourself in developing into the best version of yourself it is important to remember to show yourself kindness along the way by constantly honouring your progress however slow or quick it may appear. Take moments before each practice session to remind yourself why it is important to continue practicing; know that these rewards will come with consistent hard work but more importantly enjoy how mindful of body, mind and spirit every single pose brings about!
Closing Thoughts
Sitting in yoga pose has been a great way to spend my day as it allows me to take time out of my busy life and focus on the present moment. Through conscious breathing, I am able to relax and clear my mind. I can also use this time to visualize positive energy, such as joy and contentment and send that out into the world around me. Sitting in this pose has made me more mindful of how I feel physically, mentally, and spiritually – something I’m usually not able to do amid the hustle and bustle of daily life. Additionally, by taking this time for self-reflection I have had greater success with achieving goals that I’ve set for myself as I better understand where I need to focus my energy. It is an amazingly powerful tool to increase both mental clarity and emotional balance letting me create an environment that is better for myself and those around me.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
