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Sitting Asanas

The document discusses various sitting, lying, and standing yoga asanas or postures. It describes poses like the seated forward bend, bound angle pose, corpse pose, reclining bound angle pose, mountain pose, and tree pose. It provides details on how each pose can promote relaxation, flexibility, and balance both physically and mentally.

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Kirti Khanna
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216 views

Sitting Asanas

The document discusses various sitting, lying, and standing yoga asanas or postures. It describes poses like the seated forward bend, bound angle pose, corpse pose, reclining bound angle pose, mountain pose, and tree pose. It provides details on how each pose can promote relaxation, flexibility, and balance both physically and mentally.

Uploaded by

Kirti Khanna
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Sitting Asanas

Discover the peaceful and restorative sitting yoga postures. These asanas
promote relaxation, improve flexibility, and balance the body and mind.

by PURU MAGGON
Seated Forward Bend
The Seated Forward Bend, or Paschimottanasana, is a calming and
restorative yoga pose. It gently stretches the hamstrings, spine, and back
muscles, promoting a sense of ease and relaxation. The serene, natural
backdrop sets the tone for a meditative, grounding experience.
Bound Angle Pose
The Bound Angle Pose, or Baddha Konasana, is a soothing and restorative
seated yoga asana. It gently opens the hips and groin while promoting a
sense of relaxation and introspection. The serene, natural backdrop
creates a calming environment for this meditative posture.
Lying Asanas
Discover the peaceful and rejuvenating lying yoga postures. These
restorative asanas promote deep relaxation, release tension, and restore
balance to the body and mind.
Corpse Pose
The Corpse Pose, or Savasana, is the ultimate resting pose in yoga. Lying
flat on the back, the body is completely relaxed, allowing the mind and
muscles to release any tension or stress. The peaceful, natural
surroundings create a calming atmosphere, inviting the practitioner to
sink into a state of deep tranquility and restoration.
Reclining Bound Angle
Pose
The Reclining Bound Angle Pose, or Supta Baddha Konasana, is a deeply
restorative yoga asana. Lying on the back with the soles of the feet
together and knees gently falling outward, this posture opens the hips and
groin while promoting a sense of calm and relaxation.

The peaceful, natural setting with lush greenery and soft, diffused lighting
creates an atmosphere of serenity, inviting the practitioner to release any
physical and mental tension.
Standing Asanas
Discover the empowering and rejuvenating standing yoga postures. These
dynamic asanas strengthen the body, improve balance and focus the
mind, while promoting a sense of grounding and stability.
Mountain Pose

Grounding Presence Uplifting Posture


The Mountain Pose, or Tadasana, grounds With shoulders relaxed, head held high, and
you firmly into the earth, promoting a sense gaze forward, this standing pose cultivates a
of stability, strength, and inner calm. sense of dignity and self-assurance.

Breath Awareness Mental Focus


Focusing on the natural rhythm of the The simplicity of this pose allows the mind
breath in this pose encourages mindfulness to settle, making it an ideal foundation for
and promotes deep relaxation. more complex yoga sequences.
Tree Pose

Grounded Strength Calming Focus


The Tree Pose, or Vrksasana, grounds you into the As you root down through your standing leg and
earth while challenging your balance and focus. reach up through the crown of your head, the
The serene natural backdrop sets the stage for a Tree Pose cultivates a sense of inner calm and
tranquil yet empowering practice. unwavering concentration.
Surya Namaskar (Sun Salutation)
Pranamasana 1
Begin in a standing position with your
feet together, hands in a prayer
position at the heart center. 2 Urdhva Hastasana
Inhale and raise your arms overhead,
palms facing each other, as you stretch
Uttanasana 3 your entire body upwards.
Exhale and fold forward, hinging at the
hips to bring your hands to the floor or
your shins. 4 Chaturanga Dandasana
Inhale and step or jump back into a
high plank position, engaging your core
and aligning your body in a straight
Urdhva Mukha Svanasana 5
line.
Exhale and lower your chest to the
floor, rolling over your toes to come
into an upward-facing dog position.
6 Adho Mukha Svanasana
Inhale and press back into a
downward-facing dog, lifting your hips
high and creating an inverted "V" shape
Chaturanga Dandasana 7
with your body.
Exhale and step or jump your feet
forward to meet your hands, returning
to a high plank position.
8 Urdhva Mukha Svanasana
Inhale and lift your chest, rolling over
your toes to come into an upward-
Adho Mukha Svanasana 9 facing dog position.
Exhale and press back into a
downward-facing dog, lifting your hips
high and creating an inverted "V" shape
10 Pranamasana
with your body.
Inhale and step or jump your feet
forward to meet your hands, then
exhale and return to a standing
position with your hands in prayer at
the heart center.

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