Sitting Asanas1 Flashcards
Sitting postures (24 cards)
5 Classical sitting posture
Siddhasana Padmasana & Ardha Padmasana Swastikasana Sukhasana Vajrasana
Siddhasana - The accomplished pose
NOT IN PRACTICAL SYLLABUS
Provides widest base for meditation - maximum balance and stability
Heel touching perineum stimulate MULADHARA CHAKRA, facilitates awakening of Kundalini
Females - siddhayoni asana
Vajrasana : The Adamantine Pose/ Thunderbolt pose/ Diamond pose
Key point : Hips on heels while sitting Complementary pose : Self Chakra : Ajna, Swadisthana, Muladhara Dosha : Pitta, Kapha Mahabhutas : Water, Earth
Vajrasana : BENEFITS
Heals body - helps in transporting the prana smoothly to the entire body
Increases flexibility in ankles
Improves blood circulation - folding knees and thigh stretches these muscles & improves blood circulation and flexibility
Strengthens pelvic muscles
Improves digestion
Vajrasana : CONTRAINDICATIONS
Injured ankle or knee ligaments
Hernia or ulcers
Arthritis in knees
Sukhasana : Simple comfortable cross-legged pose/ Easy pose
NOT IN PRACTICAL SYLLABUS
Key point : recommended for those who can’t sit for long in Siddhasana, Vajrasana or Padmasana
Complementary pose : Self
Chakra : Ajna, Swadisthana, Muladhara, Sahasrara
Dosha : Pitta, Kapha
Mahabhutas : Water, Earth
Sukhasana : BENEFITS
Strengthens Back portion. Improves Awareness of Spine. Calms Mind and Body. Enhances Flow of Prana. Improves Flexibility of the waist and the lower region of the body.
Sukhasana : CONTRAINDICATIONS
Severe leg problems
Pain in lower spine, sciatica, knee problems
Checklist for Pranayam practitioners
Eyes closed during pranayam Upper body straight and erect - head neck back aligned Relax shoulder and abdominal muscles Hand resting on knee in any mudra Body motionless Mood tranquil and relaxed
Padmasana: Lotus Pose
Complementary pose : Self
Chakra : Crown Chakra (Sahasrara Chakra) , Third Eye Chakra (Ajna Chakra) , Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra)
Dosha : Pitta, Kapha
Mahabhutas : Water , Earth
Padmasana: BENEFITS
This steadiness is the first step towards productive meditation.
This asana directs the proper flow of prana from Muladhara Chakra (in the perineum) to the Sahasrara Chakra (in the head).
This pose brings in fresh blood to the sacral nerves.
Lotus Pose (Padmasana) helps to clear up many physical, nervous and emotional problems.
Padmasana: CONTRAINDICATIONS
Not to be done if there is any form of knee injury.
Not to be done if there is any form of injury in the ankle or calf.
Not to be done if suffering from any back or spine discomfort.
If suffering from sciatica infections or weakness in the sciatic nerves.
Never do this pose without practicing some stretches for the legs and the spine.
Dandasana: Staff Pose
Chakra : Solar Plexus (Manipura Chakra) , Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra) Dosha : Pitta, Kapha Mahabhutas : Fire , Water , Earth
Dandasana: BENEFITS
Strengthens: Back portion and back bone.
Stretches the back muscles and strengthens them.
Increase the flexibility of the hips and pelvis.
Increases Core strength.
Dandasana: CONTRAINDICATIONS
if the thighs hurt during stretching and also causing sciatica, or if the lower back does not give the support and is extremely stiff, then one could take precautions while practicing this pose.
Bhadrasana: The Gracious Pose or Bound Angle Pose
Chakra : Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra)
Dosha : Pitta, Kapha
Mahabhutas : Water , Earth
Bhadrasana: BENEFITS
Helps to loosen the joints by flexing and stretching the tendons.
Relieves tension in the sacral and coccygeal regions of the spine.
Leg Muscles : This yoga pose works wonders on the leg muscles. It improves the flexibility of the knees and ankles. The hamstring and the calf muscles tone well enough to make the legs strong and flexible.
Spine strength: As this pose creates a strong base for the spine, with pressure at the hips, the entire spine stretches making it strong and flexible.
Pelvic Muscles : This pose acts efficiently on the muscles and ligaments of the pelvic floor and on the genital- urinary system.
Hips : This yoga pose helps prepare the hips and the groins for meditative seated poses, which require more flexibility in these areas.
Bhadrasana: CONTRAINDICATIONS
Practice in moderation and it provides relief in cases of sciatic, varicose vein and menstrual disorders.
People suffering from sciatica should not practice Baddha Konasana.
Yogamudrasana: Seated Forward bending Pose
Chakra : SCrown Chakra (Sahasrara Chakra) , Third Eye Chakra (Ajna Chakra) , Solar Plexus (Manipura Chakra)
Dosha : Pitta
Mahabhutas : Fire
Complementary: Ushtrasana
Yogamudrasana: BENEFITS
Yoga Mudrasana brings flexibility to the back, spine and the hips.
This asana tones all organs in the abdomen.
It helps to relieve constipation and improves digestion.
It activates the Manipuraka Chakra which helps to improve the general energy level of a person.
Yogamudrasana: CONTRAINDICATIONS
- Injury of the neck, shoulders, hips, knee, pelvic girdle, and ankles should avoid the practice of this pose.
- With back issues related to injury, surgery, or pain should avoid the practice of Psychic Union Pose completely
Mandukasana: Frog posture
Chakra : Solar Plexus (Manipura Chakra) , Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra) Dosha : Pitta , Kapha Mahabhutas : Fire , Water , Earth Complementary:
Mandukasana: BENEFITS
It massages the entire abdominal organs. Thus, good for smooth functioning of these organs.
It controls weight. Thus effective for those who are longing for weight loss and making the stomach flat.
It is beneficial in case of constipation and indigestion.
It is helpful to release unwanted gases from the stomach thus make you feel relaxed and calm.
It helps to control diabetes by stimulating the pancreas.
Mandukasana: CONTRAINDICATIONS
It shouldn’t be performed by those who has backache.
It shouldn’t be practiced who has ulcer.
Knee pain patients should avoid it.
Don’t put maximum stretch on your stomach; try to maintain the pose for longer period of time.
Avoid if having ankle injuries,High blood pressure,Insomnia,Migraine.
