Basic sitting asanas for beginners | Part 3
Sitting asanas increase the flexibility of the spine, stretch the ribs and increase blood flow to the brain. Practice these four asanas every day to reduce backaches and promote spinal alignment.
1. Tolasana
Sit in Padmasana. Place your palms beside the thighs
Now as you inhale push the palms down and raise your body off the floor
With your arm straight, keep holding the posture with normal breath
Slowly drop your body down and relax
Benefits
Strengthens arms, shoulders and core
Improves balance
Contraindications
Do not practice this asana in case of any wrist injuries
2. Baddha Padmasana
Sit in Padmasana
From behind, hold the right big toe with your right hand and the left big toe with your left hand
Sit straight and breathe normally
After a few breaths, relax
Benefits
It reduces any shoulder, arm and back pain
Contraindications
People with serious back pain, high blood pressure, hernia or heart conditions should avoid the practice of this asana
3. Sishupalasana
Sit in Dandasana
Fold the right leg with the right knee in the right elbow, and right foot in the left elbow like you are holding a baby
The left leg can either be straight or folded
Now, rock the baby side to side
Benefits
Stretches inner thighs, groin and knees
Soothes menstrual discomfort, sciatica and relieves symptoms of menopause
Therapeutic for high BP and asthma
Contraindications
People with knee or groin injury should avoid the practice of this asana
4. Gomukhasana
Sit in sukhasana
Place the left foot touching the right buttock (by bringing it under the right leg), the right foot touching the left buttock. With the right knee above the left.
While inhaling interlock the fingers at the back, right elbow pointing up, left elbow pointing down.
Look forward, keep the spine straight
Keep breathing while holding the pose
Exhale and release the hands and legs. Repeat on the other side.
Benefits
Reduces tiredness and anxiety
Relieves backache, sciatica and stiffness in the shoulders and neck
Stretches ankles, hips, thighs, shoulders, armpits, triceps and chest
Opens up the chest and shoulders
Contraindications
Do not practice if you have knee, neck or shoulder pain
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