Yoga-Sitting Poses

B.K.S. Iyengar: "Extension brings space, space brings freedom, freedom brings precision. Precision is truth and truth is God."

The sitting poses are calming. They remove fatigue, refresh the brain, and sooth the nerves. They regularize blood pressure and aid recovery from illness. They promote healthy sleep. They fall into two categories: upright postures that involve flexing the legs into different positions, and forward bends where the trunk bends over the legs.

It is best to sit on one or two folded blankets to give the lower back freedom to move.

When forward bends are done thoughtfully, with quiet breathing, they induce a calm, meditative frame of mind. They can also be done energetically, with vigorous breathing. This is refreshing, as tremendous freedom is created in the spine through stretching. Another way of working is to stretch up with a concave back. This strengthens the spine and helps the front of the body to extend.

The minimum length of time has been given for staying in the postures. This should be gradually increased as the muscles of the back are toned, as long as there is no strain anywhere.

Twists may be done after forward bends if the back feels strained.

Be cautious and do forward bends with concave movements if the lower back is weak and prone to backache or if suffering from depression.

Choices of sitting postures: Hero, Stick or Staff, Easy-Cross sit, Lotus, Cow Face, Bound Angle, Boat Pose, Head to Knee pose, Half-Bound Lotus Posterior Stretch, Heron, Maricyasana 1, Back Extension, Seated Angle, Sideways Seated Angle, Revolving Head to Knee, Tortoise.

'Yoga The Iyengar Way' - Silva, Mira and Shyam Mehta