5 Best Seated Yoga Poses You Need to Know

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In Yoga there are many different types of postures, and among them, sitting yoga postures are the most commonly practiced, as well as the best for health. In this article, we will explore seated yoga poses to understand more about this interesting type of pose.

Benefits of sitting yoga postures

In most seated yoga poses, the spine is kept straight, which helps stretch the spine and tone the surrounding muscles. Sitting posture helps release tension and increase the flexibility of the spine. A well-rounded workout that includes stretching and twisting improves spinal posture, helps reduce pain, and improves alignment and flexibility.

When the spine and surrounding muscles are relaxed, you can easily release tension and relax your mind and body. This is why meditation is often done in a sitting position.

Simple sitting position

This pose not only helps create a feeling of calm and relaxation but also improves postural awareness. It is an ideal foundation for meditation practices and can aid in stress management.

Implementation Guide:

  • Sit on your mat in a comfortable cross-legged position
  • Maintaining a straight back, push your shoulders back to lengthen your upper body.
  • Place your palms facing the sky or place your hands on your knees with your palms facing down.

Sitting position twists half of the spine

tư thế yoga ngồi vặn xoắn
Sitting position twists half of the spine

This sitting twist not only stretches the shoulder muscles but also massages the abdominal organs, including the liver and kidneys. Additionally, this pose is also a great way to relieve back and hip pain

Implementation Guide:

  • Straighten your right leg forward and bend your left knee
  • Gently lean your left hand back
  • Place your right bicep on your left thigh
  • Inhale to lengthen your spine, exhale, gently push your hands against your legs and twist your body backwards
  • Then relax back to the middle

Yoga pose twists the spine

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Sitting posture twists the spine

Implementation Guide:

  • Sit on the floor, legs crossed. If you want more comfort, you can sit on a folded blanket to elevate your hips. Lengthen your spine and as you inhale, place your right hand on the floor, directly behind your body, and your left hand on your right knee.
  • When exhaling, twist your body to the right, and at the same time look towards your right shoulder. Hold for 5 breaths, then switch to the other side.

Boat Pose

When performing Boat Yoga pose, the abdominal and back muscles work strongly, helping to improve the strength and flexibility of this area. It also helps stimulate a sense of balance and enhance mental focus.

  • Sit up straight, knees bent.
  • Lift and straighten your arms and legs.
  • Inhale and lower your body to 30 degrees.
  • Repeat 3 times, last time hold for 5s.

Sit and lean forward

When we sit forward, the back, shoulder, and neck muscles are stretched evenly, helping to improve the flexibility of the spine. This exercise also helps reduce stress and tension on the back muscles, reducing fatigue.

  • Start sitting with your legs straight in front, sitting up straight. Exhale and lean your body forward, lengthening your spine rather than rounding your back.
  • Move your arms forward until you feel comfortable stretching. If you can reach your foot, gently let your hand rest on the outside edge. Keep your legs straight, knees and toes pointing toward the ceiling.
  • Hold this position for 1-3 minutes. To release, release your legs as you slowly return to sitting while breathing in.

Nguyen hopes that the above sharing will be effective and useful in your process of learning seated Yoga movements. Besides, there are also many articles about health and Yoga at Nguyen's blog, especially the channel Nguyen's Youtube There are many other useful exercises and movements, please follow and look forward to Nguyen!

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