Standing Yoga Poses

Yoga is a great way to improve your physical and mental health, as well as your balance,
flexibility, and strength. Standing yoga poses are especially beneficial for building a solid
foundation, correcting your posture, and enhancing your stability.

Here, we will introduce you to some of the best standing yoga poses and how to perform
them correctly. Whether you are a beginner or an advanced practitioner, you can benefit
from these poses and incorporate them into your daily routine.

Top 15 Standing Yoga Poses

1. Tadasana (Mountain Pose)

It is the most basic standing yoga pose for beginners. It is also the starting point for many
other poses. It helps you to establish a good posture, improve your balance, and cultivate
awareness of your body.

How to do it:

 Begin by positioning your feet close together or at a hip-width distance. Ensure your
weight is equally spread across all four corners of your feet.
 Gently move your shoulders down and away from your ears, retract your shoulder
blades along your back, and raise the top of your head upward.
 Activate your thigh muscles, pull in your abdominal area, and elongate your spine.
 Rotate your palms to point toward the front of the room.
 Feel the energy rising from the earth through your feet, legs, torso, arms, and head.

2. Vrksasana (Tree Pose)

It is a balancing standing position yoga that challenges your stability and concentration. It
also opens up your hips, strengthens your legs, and improves your alignment.

How to do it:

 Starting from the Mountain Pose, transfer your weight onto your left foot while raising
your right foot off the ground.
 Flex your right knee and position the sole of your right foot on the inner side of your
left thigh, calf, or ankle. Be cautious not to place it on the knee joint.
 Apply gentle pressure, pressing your right foot securely against your left leg and vice
versa. Fix your gaze on a point in front of you to aid in maintaining your balance.
 Join your hands in a prayer-like position before your chest, or extend them overhead
with your palms touching or spaced at shoulder-width.
 Keep your hips level and facing forward. Prevent your right hip from dropping or
turning outward.
 Elongate your spine and elevate your chest. Maintain deep and steady breathing
throughout.

3. Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana is a stretching pose that opens up your chest, shoulders, hips, and
hamstrings. The key benefit of this standing asana is that it strengthens your legs, core, and
arms, improving your balance and posture.

How to do it:

 Starting from the Mountain Pose, take a step, creating a distance of approximately 3
to 4 feet between your feet. Ensure that your right foot points forward while your left
foot is turned slightly inward.
 Line up your right heel with the arch of your left foot. Keep both legs straight and
active.
 Inhale as you stretch your arms out to the sides, reaching them at shoulder level,
with your palms facing downward.
 Exhale and reach your right hand toward your right shin, ankle, or the floor,
depending on your flexibility. Keep your left arm vertical or slightly behind your ear.
 Rotate your torso to the left and open your chest. Stack your shoulders on each other
and gaze at your left thumb or the ceiling.
 Press firmly on both feet and lengthen your spine. Do not collapse to your right side
or let your hips stick out.

4. Parivrtta Parsvakonasana (Revolved Side Angle Pose)

It is a twisting standing yoga pose that stretches the hamstrings, groin, shoulders, and
chest. It also strengthens the legs, spine, and abdominal muscles.

How to do it:

 Start from Mountain Pose, standing with your feet together and your arms by your
sides.
 Step your right foot back about four feet and turn it slightly outward. Your left foot
should be positioned to face forward.
 Next, slowly bend your left knee over your left ankle and lower your hips until your
left thigh is in parallel alignment with the ground. This is Virabhadrasana II (Warrior II
Pose).
 Place your hands together in front of your chest in the Prayer Position.
 Rotate your upper body to the left and loop your right elbow around the outside of
your left knee. Push your hands together to enhance the twist.
 Put your right leg forward and press your right heel firmly into the floor.
 Turn your head to look up at the ceiling or over your left shoulder.
 Hold for five to ten breaths, then release the twist and return to Tadasana. Repeat on
the other side.

5. Virabhadrasana I (Warrior I Pose)

It is a strengthening standing yoga asana that works your legs, hips, core, back, and arms. It
also opens your chest, shoulders, and lungs, boosting your confidence and courage.

How to do it:

 From Anjaneyasana, lift your left knee off the floor and straighten your left leg. Keep
your right knee over your right ankle and your left heel lifted.
 Turn your left foot a bit to the outside and apply pressure to the outer edge of your
left foot against the floor. Align your hips and shoulders facing forward.
  Take a deep breath and raise your arms overhead with palms facing each other or
touching. Your shoulders must be relaxed and not too close to your ears.
 Lift your chest and look upward or forward without straining your neck.
 Engage your core and keep your spine long and neutral.

6. Virabhadrasana II (Warrior II Pose)

This powerful pose strengthens your legs, back,arms, and hips. It also stretches your inner
thighs, groin, and chest, improving your balance and concentration.

How to do it:

 Moving from the Warrior I pose, gently bring your arms down to shoulder level and
extend them out to the sides, ensuring your palms face downward.
 Rotate your right foot to a 90-degree angle to the right and make a slight inward turn
with your left foot. Ensure that your right heel aligns with the arch of your left foot.
 Gently flex your right knee over your right ankle while keeping your left leg strong
and engaged. Ensure your right knee does not extend past your right ankle or
collapse inward.
 Turn your head to the right and gaze at your right fingertips. Keep your shoulders
stacked over your hips and your chest open.
 Press firmly into both feet and lengthen your spine. Do not lean forward or backward.

7. Utthita Parsvakonasana (Extended Side Angle Pose)

It is a challenging posture that enhances the strength of your legs, hips, core, back, and
arms. Additionally, it promotes stretching in your side body, groin, and shoulders while
stimulating your abdominal organs.

How to do it:

 From Virabhadrasana II, exhale and lower your right hand to the floor on the inside or
outside of your right foot, depending on your flexibility. You can also put your right
elbow on your right thigh for more support.
 Inhale and reach your left arm over your left ear. Your palm should be facing down.
Keep your left shoulder away from your ear and align with your left side.
 Rotate your torso to the left and open your chest. Stack your shoulders on each other
and gaze at your left hand or the ceiling.
 Press firmly into both feet and lengthen your spine. Do not collapse into your right
side or let your hips stick out.

8. Ardha Chandrasana (Half Moon Pose)

It is a balancing pose that strengthens your legs, hips, core, back, and arms. It also opens up
your chest, shoulders, and hips, enhancing your coordination and awareness.

How to do it:

 Transitioning from Utthita Parsvakonasana, extend your right leg and raise your left
leg to be parallel with the floor. Keep both legs active and flexed.
 Position your right hand on the ground, approximately a foot in front of your right
foot, or on a block if you require more elevation. Ensure your left arm is upright or
slightly behind your ear.
  Rotate your torso to the left, opening up your chest. Align your shoulders and hips
with each other, and direct your gaze towards your left thumb or upward to the
ceiling.
 Maintain balance on your right foot and hand while applying steady pressure to both.
Be cautious not to overextend or lock your right knee or elbow.

9. Prasarita Padottanasana (Wide-Legged Forward Bend)

It is a relaxing pose that works on your calves, back, and neck, and hamstrings. It also calms
your mind, relieves stress, and improves blood circulation.

How to do it:

 Shifting from Ardha Chandrasana, gradually lower both legs to the ground and align
both feet parallel. Separate them by about 3 to 4 feet, depending on your height.
 Rest your hands on your hips and take a deep breath. Elevate your chest and
elongate your spine.
 As you exhale, pivot at your hips, bending forward from your waist.
 Position your hands on the floor beneath your shoulders or use blocks for support.
Alternatively, you can hold your big toes, grasp your ankles, or keep your calves with
your fingers.
 Relax your head and neck, allowing gravity to guide you deeper into the posture
gently. Make sure not to round or tense your back.

10. Malasana (Garland Pose)

Malasana is a squatting pose that stretches the hips, groins, ankles, and lower back. It
further encourages the functioning of the digestive system and activates the sacral chakra,
which is associated with creativity and pleasure.

How to do it:

 Start by standing with your feet a little broader than hip-width apart and show your
toes outward.
 Flex your knees and flatter your hips until you attain a deep squat position.
 Join your hands together in front of your chest and gently press your elbows against
the inner sides of your knees.
 your spine and let your shoulders relax. Suppose your heels do not make contact
with the floor. Get a folded blanket or block underneath them for further support.
 Maintain this posture for 5 to 10 breaths or longer if it feels comfortable for you.

**11. Shanti Virabhadrasana (Peaceful Warrior Pose) **

Shanti Virabhadrasana is a variation of Virabhadrasana II (Warrior II Pose). This standing

asana is named after a mythological Hindu warrior. The back bending pose opens the chest,
shoulders, and hips. It also strengthens the legs and core, boosts self-esteem, and calms the
nervous system.

How to do it:

 From the Virabhadrasana II position, flip your right palm up and inhale as you lift your
right arm up and back, arching your torso towards your left leg.
 Lower your left arm to rest on your left thigh or calf.
  Look up at your right hand or forward if that feels better for your neck.
 Keep your front ribs drawn in and your tailbone slightly tucked.
 Maintain this position for a duration of 3 to 5 breaths, and subsequently, return to
Virabhadrasana II before repeating the sequence on the opposite side.

12. Ashta Chandrasana (Crescent Lunge Pose)

It is a high lunge pose that lengthens the sides of the body and opens the hips. It also
improves circulation, builds bone density, improves balance, and strengthens the respiratory
system.

How to do it:

 Begin by taking up the Mountain Pose with your feet together.

 Now, step your left foot back approximately three to four feet, keeping it positioned
on the ball of your foot.
 Bend your right knee in alignment with your right ankle, ensuring your left leg
remains straight.
 Extend both arms upward towards the sky, with your palms either facing each other
or touching.
 Elevate your chest and direct your gaze either upward or forward. Keep your hips
squared to the front and maintain relaxed shoulders.
 Remain in this position for 5 to 10 breaths, and subsequently, switch to the other
side.

13. Natarajasana (Lord of the Dance Pose)

It is a standing balance pose that mimics the dance of Lord Shiva, the Hindu god of
destruction and creation. It is a back-bending pose that stretches the shoulders, chest,
thighs, and ankles. Natrajasana also challenges the core stability, coordination, and
concentration.

How to do it:

 Start by taking up Mountain Pose with your feet together.

 Shift your weight to your left foot. Next, flex your right knee, moving your right heel
towards your buttocks.
 Extend your right hand backward and grasp the inside of your right foot or ankle.
 You can keep your left arm by your side or extend it forward to maintain balance.
 Press your right foot into your hand, simultaneously lifting it up and back as far as
possible without losing balance or twisting your hips.
 Rotate your right shoulder, allowing your elbow to point upward, and fix your gaze on
a steady point on the floor or slightly ahead.

14. Eka Pada Utkatasana (One-Legged Chair Pose)

Eka Pada Utkatasana is a variation of Utkatasana (Chair Pose), which is a squatting pose that
strengthens the legs, glutes, and core. It also opens the hips, improves digestion, and calms
the mind.

How to do it:

 Start by taking up Mountain Pose with your feet together.

  Angle your knees and lower your hips until you are in a squat position.
 Start by bringing your hands together in Anjali Mudra, the prayer position at your
heart. As you do this, be mindful of the four corners of your left foot grounded on the
floor while you raise your right foot off the ground.
 Cross your right ankle over your left thigh just above your knee and flex your right
foot.
 Keep your left knee bent and your spine long. If you want to go deeper, you can
lower your chest until your hands touch your right calf or the floor.

15. Eka Pada Utkatasana (One-Legged Chair Pose)

This pose is a standing yoga pose one leg up. It is a balancing pose that stretches the back
of the legs and improves posture. It also challenges core strength and concentration. The
name comes from the Sanskrit words Hasta, meaning “hand,” Pada, meaning “foot,”
Angusta, meaning “big toe,” and Asana, meaning “pose.”

How to do it:

 Begin with Mountain Pose.

 Transfer your weight to your left leg and elevate your right knee toward your chest.
Ensure that your left leg remains straight but not completely locked.
 Bend at your waist and use your right hand to secure your right big toe by clasping it
with your index and middle fingers. You can also use a strap around your foot if you
can’t reach it.
 Inhale and extend your right leg forward as much as you can without rounding your
spine. Keep your right foot flexed and active.
 Exhale, lift your chest and draw your shoulders down. Find a steady gaze point on the
floor or the wall in front of you.

Top 15 Sitting Yoga Asanas For Beginners

There are numerous benefits of the regular practice of yoga asanas. These include improved
flexibility, enhanced strength, better posture, improved balance and stability, reduced
stress, increased energy levels, improved breathing, mental clarity, strengthened immune
system, emotional balance, and better sleep.

Yoga asanas are of different types:

Standing Asanas

Asanas in Sitting Position

On Stomach Asanas

Asanas While Lying on the Back

Balancing Asanas

Inverted Asanas

Twisting Asanas
Backbending Asanas

In this article, we are going to focus on sitting yoga exercises. We will offer step-by-step
instructions to the top 15 sitting asanas postures and highlight some important things about
them that you need to know.

What are Sitting Yoga Asanas?

As the name suggests, sitting yoga asanas are yoga exercises performed while in a seated
position. They are primarily focused on improving flexibility and posture and encouraging a
grounded state of mind. They are also used for meditation, relaxation, and breathing
exercises.

There are many sitting yoga asanas for beginners and also for expert yoga practitioners. You
can perform these sitting asanas either on the ground or on a yoga mat.

While the difficulty level of a yoga pose can vary based on your strength and flexibility, here
are the top 15 sitting yoga poses arranged from the easiest to more challenging ones:

1. Easy Pose (Sukhasana)

This is usually the first in the list of Easy Yoga Sitting Poses. It is also known as a Pleasant
Pose. If you are not accustomed to sitting cross-legged on the ground, then this is a good
pose to get started.

**How to perform Sukhasana

Sit on the yoga mat and stretch both your legs in front of your body

Take your left foot and place it under your right thigh.

Fold your left leg and allow the left knee to relax

Now, take your right foot and place it under your left thigh

Remember, you will be in a cross-legged position

Keep your legs relaxed, and don’t try to strain your muscles

Place your hands on your thighs or knees as per your comfort

Keep your back and shoulders straight and bend your elbows

Close your eyes and think about something pleasant

Breathe normally

After five minutes, interchange the legs, i.e. put your right foot under your left thigh first,
followed by the other

**Benefits of Sukhasana
Promotes relaxation

Helps maintain a healthy posture

Improves flexibility in the hips

Facilitates a sense of stability and mindfulness

A simple pose for meditation

2. Diamond Pose (Vajrasana)

If you are looking for Basic Yoga Poses Sitting, then the Diamond Pose is another easy one to
start with. This is also a highly popular pose for the benefits it offers.

**How to perform Vajrasana

Kneel on the yoga mat

Get your knees and ankles together

Ensure that they are in line with your legs

The soles of your feet should face upwards

Sit back on your legs. Remember, your thighs should rest on your calves and the hips should
be on the heels of your soles

Exhale as you sit down

Place your hands in front of you on your thighs in a comfortable position

Sit upright with your spine stretched

Press your tailbone towards the ground

Your chin should be parallel to the ground, and your head should look forward

Breathe slowly

**Benefits of Vajrasana

Improves digestion

Helps develop stronger ankles and knees

Improves posture

Enhances blood circulation in the lower abdomen

Relieves chronic back aches and knee pains

3. Staff/Stick Pose (Dandasana)

Another one of the easy yoga sitting poses is Dandasana or the Stick Pose. This can be done
by anyone, even if he/she has never performed any yoga asana before.

**How to perform Dandasana

Sit on the yoga mat and stretch your legs in front of you

Keep your legs stretched by using your thigh muscles

Keep your feet together

Sit upright and place your arms right next to your hips on either side of your body

Keep your spine straight and chin parallel to the ground

Look forward

Take a slow, deep breath and stretch your spine

Continue for five minutes

**Benefits of Dandasana

Strengthens core muscles

Aids in grounding and stability

Improves flexibility due to the stretching of the hamstring and spine

4. Bound Angle Pose (Baddha Konasana)

This is also one of the effective yoga asanas sitting poses that needs a little more flexibility
in your lower limbs. Here are the steps:

**How to perform Baddha Konasana

Sit in the Stick Pose or Dandasana

Bend both your knees and get the soles of your feet together

The knees will open up on either side of your body

Hold your ankles and rest your elbows on each thigh

Get the soles of your feet as close to your groin as possible

Start putting pressure on your thighs using your elbows to open them as much as possible

While in this position, slowly press your shoulder blades against your upper back

Breathe slowly

**Benefits of Baddha Konasana

Improves flexibility in hips

Reduces discomfort associated with sciatica

Relieves menstrual discomfort

Good for a healthy posture

Improves blood flow to the pelvic region

5. Lotus Pose (Padmasana)

One of the most popular sitting posture asanas, the Lotus Pose or Padmasana, is known to
offer numerous benefits if practised regularly.

**How to perform Padmasana

Sit on the yoga mat in the Stick Pose or Dandasana

Take your left foot, bend your left leg, and slowly place it on top of your right thigh

Now, take your right foot, bend your right leg, and place it on top of your left thigh

The heels of your feet should be as close to your navel as possible

The soles of your feet should face upwards

Keep your palms on your knees, bend your elbows, and relax your shoulders

Keep your back straight and chin parallel to the ground

Breathe slowly and relax your mind

**Benefits of Padmasana

Better spinal alignment

Preferred posture for meditation

The best position for Pranayama

Better circulation and digestion

Promotes calmness and peace

6. Cow Face Pose (Gomukhasana)

This is an interesting sitting yoga asana that engages the most important joints of the body.
**How to perform Gomukhasana

Start by sitting on the yoga mat in the Stick Pose

Take your left foot, bend your left knee, and place it under your right hip. If you can’t place it
under the hip, make sure that you place it as close to your hip as possible

Next, take your right foot, bend your right leg, and cross it over to the left side of your body.
Your right calf must be placed on your left thigh, and your right heel should be as close to
your left hip as possible

Now, try to get your knees as close as possible

Find your balance and sit comfortably

Raise your left arm over your head, bend your left elbow, and bring your left palm towards
the back of your neck. Your left elbow should be above your head, and your left palm should
be open, facing away from your body

Next, bend your right elbow and move your right arm to your back

Try to stretch both your arms and get them to reach each other if possible

Breathe normally and avoid overstretching your muscles

Do this for five minutes and then repeat it with reversed limbs

**Benefits of Gomukhasana

Reduces stiffness in the back, shoulders, and neck

Improves spine alignment

Alleviates mild sciatica discomfort

Improves concentration and mental clarity

Increases stimulation of digestive organs

7. Half Spinal Twist Pose (Ardha Matsyendrasana)

In yoga asanas, sitting exercises are known to boost the performance of your organs and the
strength of your spine. The Ardha Matsyendrasana is a beautiful asana that is beneficial for
your overall health.

**How to perform Ardha Matsyendrasana

Sit on the yoga mat and stretch your legs in front of you on the ground

Bend your left leg towards the inside of your left thigh, and try to touch your left heel to your
anus. Do not overstretch your muscles. Try to get as close as you can

Next, bend your right leg, raise your right knee, and place your right foot flat on the ground,
crossing your left knee

Once you have found your balance, place your right palm on the ground behind your back

Now, bend your left arm and place the left elbow around your right knee

Hold this position for a minute and breathe slowly

Get back to the Stick Pose and repeat by replacing the left with the right limbs

**Benefits of Ardha Matsyendrasana

Enhances flexibility of the spine

Massages abdominal organs

Relieves lower back pain

Enhances flexibility in shoulders and hips

Helps in the removal of toxins from the body

8. Hero Pose (Virasana)

Another one of the simpler Yoga Asanas Sitting Pose, the Virasana is a variant of the
Diamond Pose. It requires a certain level of ankle and foot flexibility.

**How to perform Virasana

Get into Vajrasana by kneeling on the yoga mat, getting your knees and ankles together in
line with your legs, and ensuring that the soles of your feet are facing upwards

Now, slowly create space between your heels and create space between them to place your
hips

The top part of your feet should be flat on the ground

Check if you can comfortably sit on the ground between your feet. If not, then you can place
a cushion for support

Sit upright and place your palms on your thighs

Keep your chin parallel to the ground

Breathe slowly
**Benefits of Virasana

Improves flexibility in your quadriceps, knees, and thighs

Strengthens and stretches knees

Regular practice can reduce tension in the sciatic nerve

Reduces the appearance of varicose veins

Calms your mind and reduces stress

9. Monkey Pose (Hanumanasana)

This is a slightly difficult asana that requires reasonable flexibility in your lower limbs.

**How to perform Hanumanasana

Kneel on the yoga mat with a straight back

Stretch your right leg forward. Keep your right leg straight and ensure that the heel is
touching the ground

Now, stretch your left leg backwards. Initially, keep your left toes on the ground

Lower your hands to the ground right below your torso. Keep your fingertips on the ground

Now, propping yourself on your fingertips, slowly start stretching your right leg forward and
left leg back

Make sure that the top of your left foot is on the mat and your hips face forward

Keep your palms flat on the ground for added support

Hold the pose for a few seconds and then repeat with the left leg forward and the right leg
back

**Benefits of Hanumanasana

Strengthens lower body muscles

Stretches and opens hips

Relieves tension in the thighs and groin

Balances the root chakra and promotes a sense of stability

Improves circulation

10. Head to Knee Pose (Janu Shirshasana)

Not recommended for pregnant women, the Janu Shirshasana is a slightly challenging pose
and requires reasonable flexibility.

**How to perform Janu Shirshasana

Sit on the yoga mat in the Stick Pose

Bend your left leg towards the inside of your left thigh

Keep the left calf on the ground and press your left heel to the inner side of your left thigh

Ensure that your right leg is outstretched at all times

Bend towards your right leg and try to grip your right foot with both hands. Keep your chin
high and inhale while doing this

Now, slowly exhale, and start lowering your abdomen and place your forehead on your right
leg

Take a deep breath and hold this position for as long as you can

Release the legs and repeat with the other leg

**Benefits of Janu Shirshasana

Stimulates liver and kidneys

Promotes flexibility of the back

Relieves stress and anxiety

Stretches hamstrings and calf muscles

11. The Shooting Bow Pose (Akarna Dhanurasana)

A challenging yoga asana that looks like a shooting bow, the Akarna Dhanurasana requires
balance, flexibility, and strength.

**How to perform Akarna Dhanurasana

Sit on the yoga mat in the Stick Pose

Bend forward to hold both the big toes of your feet with your hands

Keeping the right leg stretched with the right hand holding the right toe, raise your left leg
so that the left hand holding the left toe is near your left ear

Breathe normally and hold this position for a few seconds

Release the legs and repeat it with the other leg

**Benefits of Akarna Dhanurasana

Strengthens abdominal muscles

Stretches back muscles

Improves the flexibility of the spine

Enhances overall body balance

12. Leg Behind The Head Pose (Eka Pada Shirshasana)

Mastering the Eka Pada Shirshasana requires a lot of practice. Initially, you might need
assistance for getting into the pose.

**How to perform Eka Pada Shirshasana

Sit on the yoga mat in the Easy Pose or Sukhasana

Hold your right foot firmly with both hands and draw it close to your chest

Breathe

Now, move the foot to your nose and slowly towards the forehead

Breathe

Next, move your head forward and down to place the leg behind your head on the upper
rear shoulder

Stretch the leg to align the toes with your head

Join your hands in the “Namaskar” mudra at chest level

Maintain this position for a few seconds

Release and repeat with the other leg

**Benefits of Eka Pada Shirshasana

Opens your hips and stretches the lower back muscles

Increases the flexibility of hips

Stimulates organs in the abdomen region

Nourishes the nervous system

Releases stiffness from the body

13. Cockerel Pose (Kukkudasana)

This is also a challenging pose that requires a lot of practice. While it offers numerous
advantages, you will need time to master it and reap its benefits.

**How to perform Kukkudasana

Sit on the yoga mat in the Lotus Pose or Padmasana

Place your left hand on the ground by passing it through the space between your left thigh
and left calf. Do the same for the right hand.

Once your palms are flat on the floor, get them closer together so that the thumbs are
nearly touching each other

Put full pressure on your palms and slowly raise your body off the ground

Try to balance your body weight on your palms

Try to keep your chin parallel to the ground and breathe evenly

**Benefits of Kukkudasana

Strengthens arms, wrists, and shoulders

Intensely engages your core muscles

Enhances focus and mental clarity

Opens chests and shoulders

Helps in the flow of energy throughout the body

Facilitates a deeper connection between the body, mind, and spirit

Aids in detoxification and digestion

14. Tortoise Pose (Kurmasana)

The yoga asana involves a lot of stretching and can be foundational to practising other
challenging asanas.

**How to perform Kurmasana

Sit in the Stick Pose

Stretch your legs wide and form a big V with your legs. Stretch them as far as you can
without straining your muscles

Put your forearms on the ground on either side of your body between your legs. Keep your
palms facing downwards
Turn your wrists to point your fingers sideways or backwards

Start sliding your arms beneath the legs while lowering your torso

Reach a position where your torso is parallel to the floor

Try to touch your forehead to the floor

Breathe evenly

**Benefits of Kurmasana

Calms your nerves

Enhances flexibility in the hips region

Stretches your back and shoulder muscles

Relieves stress

15. Psychic Union Pose (Yoga Mudrasana)

While this is normally difficult for beginners, you can slowly build up to mastering it.

**How to perform Yoga Mudrasana

Sit in the Lotus Pose or Padmasana

Slowly take both your hands behind your back and hold them together

Starting bending forward and try to touch your forehead to the ground

While doing so, try to form a “Namaskar” mudra behind your back

**Benefits of Yoga Mudrasana

Balances the flow of energy in your body

Helps get rid of constipation

Relieves various gastric conditions

Health Benefits Of Padmasana

 Author :
 TATA AIG Team
 ●
 Last Updated On :
 03/11/2023
If you seek peace and holistic wellness, look no further than yoga. Especially after COVID-19,
people have realised the importance of yoga practice and its various benefits to the mind
and body. The foundation of this practice is the Lotus Pose, or Padmasana Yoga, a posture
associated with poise and calmness.

The Padmasana pose is a portal to a deeper connection between mind, body, and spirit, and
it is more than just a physical posture. It is an old yoga stance with a long history, and you
can enjoy many benefits of Padmasana with regular practice.

It offers a way toward a more composed, centred you, whether you're an experienced yogi
aiming to improve your practice or a novice looking to start a self-discovery journey.

Thus, prepare to explore the universe of yoga, where you will learn how to strike this famous
Lotus stance and discover the various Padmasana yoga benefits for balance and inner well-
being.

Lotus Pose benefits are many and only increase with continuous practice. So, let us begin
the discovery of the Padmasana steps and benefits and open the door to inner serenity and
harmony.

What is Padmasana?

Padmasana, also known as the Lotus Pose, is a popular yoga position that resembles the
lotus flower. This pose is respected in yoga because it offers various benefits to the body
and is aesthetically pleasing to the eye.

In Padmasana, one sits cross-legged with each foot resting on the opposite thigh, which
promotes a sense of calmness and gracefulness. There are two types of Padmasana: Bhadda
Padmasana and Ardha Padmasana.

Variations of the Padmasana Pose

Apart from the basic pose, Padmasana has two variations - Ardha Padmasana for beginners
and Baddha Padmasana for regular practitioners looking for added stretch.

Ardha Padmasana, or Half Lotus Pose, involves placing one foot on the opposite thigh while
keeping the other foot under the opposite thigh.

Ardha Padmasana Benefits: This asana is more accessible for beginners, offering similar
benefits as the full Lotus Pose, such as improved posture and deep concentration.

Baddha Padmasana, also called Bound Lotus Pose, takes the basic Padmasana pose a step
further. In this advanced variation, the practitioner binds their hands behind their back,
adding a deep shoulder and chest stretch to the leg-crossing posture.

Baddha Padmasana Benefits: It enhances flexibility, balance and spiritual focus, making it a
popular choice for experienced yogis.

How to Practice Padmasana?

It is important to be aware of Padmasana steps and benefits for proper practice:

  Start with a comfortable sitting position, with your legs extended from the body in
front of you.
 Bend your right knee and bring your right foot to the top of your left thigh, making
sure your heel is close to your navel.
 Now, bend your left knee and place your left foot on top of your right thigh.

(For Ardha Padmasana, place your left foot below the right thigh for ease. This position is
great for beginners)

 The soles (down part) of your feet should be facing upward, and your heels should be
as close to your navel as possible.
 Place your hands on your knees, palms facing up, in a mudra of your choice.
 Keep your spine straight, shoulders relaxed, and look forward.

(For Baddha Padmasana, take both your hands behind your back and link the fingers
together for added complexity and stretch.)

 Focus on your breathing and try not to move a lot.

 To release, loosen one leg at a time and then follow by the other leg. You can place
your hands on the side for extra support.
 If you follow these Padmasana steps correctly, it will help you achieve the correct
pose without affecting or hurting your back muscles.
 As we have seen how to achieve the pose, now let us move on to understanding the
various benefits of Padmasana.

What are the Benefits of Padmasana?

There are two different types of Padmasana, Ardha Padmasana and Baddha Padmasana,
both of which benefit the mind and body. They can be considered as Padmasana steps to
reach full flexibility for the complete lotus pose.

Now, let's dive into the different Padmasana yoga benefits:

Physical Health Benefits

 First of all, stretching and creating pressure on the stomach organs helps to promote
digestion and ward off problems like bloating and constipation.
 This pose also promotes an upright posture, which lowers the likelihood of slouching
and improves spinal health in general.
 The Padmasana pose is beneficial for people with hip-related issues because it helps
strengthen the hip and pelvic muscles with regular practice as well.
 Moreover, by stretching and relaxing the sciatic nerves, the pose may help people
who are experiencing sciatica pain find relief.

Mental and Emotional Well-being

 Padmasana yoga benefits extend to reducing stress, anxiety and tension by calming
the mind through concentration.
 This pose benefits activities requiring mental acuity because it enhances
concentration and cognitive clarity.
 In addition to its mental benefits, the practice of Padmasana postures creates a
spiritual bond with the self, promoting self-awareness and spiritual development.
  People who practise this position regularly can control their stress levels, which
makes it a useful technique for preserving emotional balance.

Spiritual and Energetic Benefits

 Padmasana, or Lotus Pose, is directly related to the root (Muladhara) and sacral
(Svadhisthana) chakras being activated and aligned harmoniously.
 This yoga pose helps our mind access more creativity from within our brain and helps
people feel deeply grounded.
 Padmasana also encourages a harmonic balance in the body's vital energy flow,
which supports both bodily and spiritual well-being.

Flexibility and Joint Health

Engaging in everyday Padmasana yoga benefits everything from mind and body to spiritual
experiences.

 It includes promoting flexibility in the hips, knees, and ankles.

 It is very useful if you have back issues and can help align your spine.
 This asana is especially effective in promoting joint health, with a primary focus on
enhancing the well-being of the hips and lower back.

Enhances Respiratory Function

 When you practice Padmasana, upon achieving the pose, the practitioner focuses on
breathing, especially controlled breathing.
 This helps promote respiratory tract function. Practising Padmasana, or Lotus Pose,
promotes deep and controlled breathing, which in turn helps increase lung capacity
and makes your overall respiratory function better.

Menstrual Discomfort Relief

 Padmasana, a yoga pose, has proven very effective for women's lower back pain.
 The cramps and pain that women experience during periods can be eased with the
regular practice of padmasana.
 This pose has the potential to alleviate menstrual discomfort and pain by actively
engaging abdominal muscles and easing tension in the pelvic region as the stretch in
the legs from folding them can be felt in the body.

Some Precautionary Tips for Practicing Padmasana Safely

Just as we saw the numerous lotus pose benefits, it's crucial to follow some safety guidelines
when practising Padmasana:

 Always start with gentle warm-up exercises to prepare your muscles and joints,
especially hips, knees, and ankles.
 If you're a beginner, ease into Padmasana by practising simpler seated poses first.
Progress slowly to prevent injuries.
 Pay attention to any discomfort or pain during the pose. Stop immediately if you feel
any strain.
 Use props like cushions or blankets to support your back and hips, ensuring a
comfortable sitting surface.
  Be mindful of your ankles and knees; don't force them into position. Work on
increasing flexibility gradually.
 If you're new to yoga or have specific health concerns, consult a certified yoga
instructor for proper guidance and adjustments.
 Maintain deep and controlled breathing throughout your Padmasana practice to stay
relaxed and focused.

Benefits Of Sukhasana
 Author :
 TATA AIG Team
 ●
 Last Updated On :
 08/10/2023

To keep up with the everyday hustle and bustle, we are always looking for activities where
we can just side-line from the everyday struggle and take a breather. Health has become
one of the most important investments for a better future, whether taking dedicated time
out for the gym or choosing which health insurance to purchase.

You do not necessarily need a disease to get serious about your health; learning how to
manage and balance physical and mental well-being is crucial even without it. Yoga is an
activity that combines numerous physical and mental health benefits to rejuvenate your
body and soul at the same time.

For beginners, starting with basic poses is highly recommended to get your body
accustomed to the different movements and learn the breathing techniques. A great pose to
start your yoga journey is sukhasana, also known as the “easy pose”. This pose is all about
comfort and stability as it balances the mind and body sync for improved energy flow.

Let us discuss all about Sukhasana, how to do it, and its benefits below.

What is Sukhasana?

Amongst all the different postures in different levels of yoga classes, Sukhasana, is a great
choice to start your yoga journey. Known to be one of the most popular foundational yoga
postures focusing on your lower back, yoga posture sukhasana is appropriate for any age
group or gender, and can be modified easily to suit individual comfort levels.

The name in itself means comfort, joy, and pleasure, as it is directly inspired by the word
“Sukham” from the Sanskrit language. Given that it is a beginner-friendly yoga pose, it is the
right choice to step into the yoga world. It requires minimal strength but maximum patience
to build focus.

As part of Indian culture, sitting in a cross-leg position is very common, and almost everyone
sits in this position when seated on the floor. This yoga pose is performed in a seated
position and offers endless benefits for the body, mind, and soul.

Before we jump into the benefits, let us understand the Sukhasana procedure.

How To Perform Easy Pose Sukhasana?

To understand how to perform easy pose sukhasana, it is important to note that this posture
is more about relaxing the mind and body for better ease and release of stress.

Find the sukhasana steps below:

Step 1: Place your body on the floor, and sit down while extending your legs forward. If you
are uncomfortable sitting directly on the floor, you can use a carpet, a thick blanket, or a
mat for support by placing it right under your buttocks when seated.

Step 2: Now, slowly move your legs towards each other and fold them, with your knees
facing outside and both feet under the opposite knees.

Step 3: Sit straight, with your neck, head, and stomach in one line and rest your hands on
your knees to begin.

Step 4: Close your eyes and slowly tilt your head down to your chest while taking a deep
breath, making a light C alphabet with the upper half of the body. Stay in this pose for a few
seconds. Please ensure you do not curve it too much, as it can strain your lower back.

Step 5: To release, slowly exhale, and while doing so, bring your head back up, releasing
the C shape of the body and returning to a straight-back seated pose.

Step 6: You can repeat this as many times as possible and hold the pose for some seconds
before switching. The important thing to do is shift your focus towards the centre of your
eyebrows with your eyes closed to feel the sense of calmness taking over.

Physical Benefits of Sukhasana

Sukhasana yoga benefits include improved physical and mental health. Let us dig deeper
into the many sukhasana benefits.

Improved Body Posture

The easy pose sukhasana allows you to improve your body posture by allowing you to
control your spine and breathe with your chest. When you align the upper body in a straight
line, you focus more on a controlled posture, resulting in better body alignment.

Increased Flexibility

Like any other yoga posture, easy pose sukhasana directly involves your back, head, ankles,
knees and hips. With regular practice, you start using the muscles in these specific areas
more often, making them flexible for more challenging yoga poses or other activities in
future.

Better Digestion

The digestive organs are in one straight line during sukhasana. As we breathe in and out
during this yoga pose, the functions within the different digestive organs experience a
smoother energy flow, preventing common digestive issues like bloating, constipation, and
indigestion.

Back Pain Relief

Anyone with a sedentary job can understand the stiffness of the different back muscles due
to long hours of sitting in one position. With the help of sukhasana, you can effectively
reduce back tension and strain as it pushes your spine into one-line alignment, relaxing all
the back muscles together.

Mental Benefits of Sukhasana

Stress Relief

There is no one remedy for stress, but with the help of sukhasana, you get the benefit of
stress management without too much effort. When you shift your focus from what is giving
you stress to your breathing while sitting in sukhasana, you push your nervous system to
calm down, reducing stress and anxiety significantly.

Balance Of Emotions

Like stress relief, as the sukhasana pose gives you control over your nervous system, you
also benefit from a better balance of your emotions and mood swings. This is because your
concentration is inclined towards balancing the different parts of your body and aligning
them with your mind.

Alignment Of Body and Mind

Sukhasana promotes better mental integration of emotions and feelings while improving
your overall body’s flexibility and posture. As a result, this simple cross-legged yoga pose
improves your mental balance and encourages physical balance, making it the best
alignment for a healthier tomorrow.

Precautionary Tips for Sukhasana

Here are some preventive tips, also known as sukhasana contraindications, to ensure you do
not injure yourself while performing sukhasana:

Anyone with knee, hip or foot injuries, please avoid practising sukhasana until it improves.

For the majority of the senior citizens, sitting on the floor is not comfortable. So, if you wish
to practise sukhasana in such a condition, add support using a blanket or pillow and do not
spend more than five minutes in the same posture.

Anyone who has recently undergone surgery around their abdominal or leg region should
consult their doctor before practising sukhasana.

As the main intention behind sukhasana is to build a body-breath interconnection, it is

recommended for beginners to practise it against the wall to start getting comfortable with
the pose.

Summing Up

Learning yoga poses like sukhasana can benefit you with improved mental and physical
health. Easy pose sukhasana offers multiple benefits and comes with easy-to-follow steps.
By incorporating sukhasana in your daily life, you reduce the chances of attracting many
common digestive diseases, body aches, mental health problems, etc. While yoga can boost
your general health and help you lead a healthier life, medical emergencies can occur at any
time.

Here come the multiple benefits of health insurance. With Tata AIG, you can easily buy
health insurance online while sitting at home, without worrying about lengthy paperwork
and delays. Our medical insurance plans keep your loved ones and you financially covered
during medical emergencies and ensure you get the best medical and healthcare facilities
when needed.

Health Benefits Of Vajrasana

 Author :
 TATA AIG Team
 ●
 Last Updated On :
 25/05/2024

Yoga has crossed boundaries and is now a worldwide craze, hobby, and passion.

Yoga has been around for more than 5,000 years. It is an integral part of Indian culture and
has now found its way abroad. Any boundaries, country or religion do not bind yoga and that
is why the appeal is quite easy to understand.

It is filled with easy, doable, and useful postures, like Vajrasana. If we look at the Vajrasana
pose, the information available regarding its use and importance is often vague.

However, Vajrasana is one of the many useful yoga poses that offer diverse advantages for
your health and mind.

Spiritually, Vajrasana is a pose that can teach you humility, peace, and patience. Physically,
it is a whole new story. In this blog, we will discuss Vajrasana’s procedure, benefits, and
contraindications. Let's get into it!

Vajrasana Position: How to do it?

Let us discuss the Vajrasana steps in detail:.

 Get a mat. Any mat will do, a normal Yoga mat or a cotton mat.
 Sit down on the mat with your legs stretched out in front of you.
 Take a deep breath and then exhale.
 Once you are comfortable, one leg at a time, start folding your legs under your hips.
You can support yourself with the other hand to balance yourself.
 When both of your legs are under your hips, adjust your thighs on your calves and
your backside/buttocks on your heels.
 After you have adjusted and are holding that position, keep your palms on your
thighs.
 Your back and neck should be straight and steady during the hold time.
 Now, hold this pose for a couple of minutes.
Vajrasana Benefits

Lower Back Pain Relief

Performing Vajrasana every day for a couple of minutes can improve your back muscle
health and strengthen them, allowing lower back pain to subside. Vajrasana Yoga benefits
your lower back because the pose involves sitting on your heels with your back
straightened. This posture enables proper alignment of your spine and hence lowers the
pain.

Improved Blood Circulation

When you sit on your heels, with your thighs resting on your calves, your body is stabilised.
This position promotes healthy blood flow throughout your body. Especially your legs and
lower region of your body experience stimulation. This enhanced blood circulation allows
oxygen to flow freely along with the blood.

Regulates Digestive System

It is said to be a good practice to sit in Vajrasana after having your food. This is because you
can experience the benefits of Vajrasana after meals, i.e., your gut health is improved. This
posture aids your digestion process by compressing the abdomen and creating stimulation
in the digestive organs.

Knee and Ankle Joint Flexibility

Practising Vajrasana regularly helps your ankles and knees with flexibility. You will also
experience ease in knee movements and steady ankles. This is because the stretches
strengthen your organs and allow better mobility.

Strengthen Pelvic Muscles

In this position, your lower body is stimulated a lot. Everything from your lower stomach to
your heels is engaged. It also engages many of your internal organs, like your pelvic floor
muscles. Your bladder and bowel-related organs will also be strengthened.

Weight Loss

You can start practising Vajrasana for weight loss purposes also. It allows you to manage
your weight by regulating your bowel movements. Even if Vajrasana cannot directly
contribute to the weight loss process, it accelerates it by improving metabolism and
improving your gut health.

Relieves Gases

Vajrasana is effective when it comes to removing trapped gases from your digestive system.
The posture releases all the pipes and organs that are connected to your digestive system
and allows gas to pass.

Vajrasana: Precautions to Take

  Be calm and composed while performing Vajrasana. You should not make haste to
get into the posture or get out of it.
 You can still perform Vajrasana if you are pregnant, but ensure that you are keeping
a little more distance in your knees. Carefully use your hands to maintain the
balance.
 If you have a slipped disc or critical back injury, you should avoid performing
Vajrasana.
 If you have any intestinal issues, you will have to perform Vajrasana under
professional guidance.

Health Benefits of Ardha

Padmasana: Steps, Tips, and
Precautions
Editorial Team - Nov 3 - 9 min. read

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The Ardha Padmasana yoga pose is a famous sitting yoga posture. It is also
called the half lotus pose. And it entails many physical and mental health
benefits. Derived from ancient yoga sutras like the Patanjali yoga sutra, this
yoga pose increases concentration, improves flexibility, and much more.
Yoga has emerged as one of the best methods to ensure mind and body
health. Yoga combines physical poses with breathing techniques, improving
mental, physical, and spiritual health. Practising some yoga poses daily brings
along a lot of benefits. One of these yoga poses that is easy to practice and
incorporate daily is the Ardha Padmasana.

It is a notable yoga pose for flexibility of the lower body parts, including the
spine and other muscles. This blog features the meaning of Ardha
Padmasana, its benefits, step-by-step procedure, and precautions to take
when performing the yoga pose.

Table of Content
 What is Ardha Padmasana?
 What are the benefits of Ardha Padmasana?
 What are the steps of performing Ardha Padmasana?

 What are the tips for performing Ardha Padmasana?

 What are the precautions of performing Ardha Padmasana?
 Conclusion

 Frequently Asked Questions

What is Ardha Padmasana?

Ardha Padmasana is a combination of three Sanskrit words wherein Ardha
means half, Padma means lotus, and Asana means posture. Hence, it is also
known as the half lotus yoga pose.

In this yoga pose, one sits straight by folding the legs. The hands rest on the
knees, and the ankles of each foot touch the inner corner of the thighs. The
Ardha Padmasana yoga posture is ideal for meditation but has several other
benefits.

What are the benefits of Ardha

Padmasana?
Flexibility and concentration of mind are the foremost benefits of practising
Ardha Padmasana. The benefits of yoga performing the half lotus pose
consist of the following:

One of the easiest poses to start the meditation journey with, the Ardha
Padmasana yoga pose is a traditional yoga posture for meditation. The pose
relaxes the body and helps you concentrate on your inner mind. Thus,
performing Ardha Padmasana helps freshen the mind and boosts mental
positivity.

Increases the cognitive power: The Ardha Padmasana yoga posture has
cognitive power-boosting effects. This happens because the pose increases
memory capability. And it helps connect the body and mind. Hence, people
with concentration issues can practice the half lotus yoga pose for effective
results.

Helps in losing weight: Ardha Padmasana boosts the body's metabolism.

Hence, it is beneficial for weight loss. People on a weight loss journey can
incorporate this yoga posture into their daily exercise routine for some mind-
body stability and metabolism enhancement.

Helps relieve stress and anxiety: The Ardha Padmasana posture effectively
calms the body. The pose helps mind-boosting hormone secretion in the
brain, leading to reduced levels of anxiety and depression. However, one
must practice the half lotus pose daily to witness effective results.

Helps improve the body's flexibility: Practicing the half lotus pose regularly
helps increase the flexibility of the spine and the neck. Additionally, it treats
faults in neck and shoulder posture. The Ardha Padmasana posture makes
the lower body muscles flexible and toned by reducing excess fat in those
areas.

Other benefits of Ardha Padmasana include the following:

 The yoga pose is helpful for the digestive tract and strengthens the gluteal
muscles.

 It stretches the hip muscles and tones muscles in the lower body circuit.

 Ardha Padmasana yoga pose reduces sciatica and the pain associated
with it.

 The yoga pose helps reduce type II diabetes as well as cardiac issues.

What are the steps to perform

Ardha Padmasana?
The half lotus yoga pose is an easy and effective yoga posture. You can avail
of its benefits by following the steps for performing the yoga pose.

 Firstly, start the Ardha Padmasana posture by sitting on a flat surface.

Make sure you are comfortable and use a yoga mat to sit.

 Next, place your right foot on top of your left calf muscle. You can use your
hands for this step.

 And then, you can take your right foot on top of the left thigh. Take your
right foot to the thigh as much as possible and try to touch your hip joint.

 Now, place your left leg under your right leg by bending it and make sure
you keep your head and spine aligned while performing this step.

 Rest your hands on your knees and close your eyes to concentrate for
mind and body peace.

 Try to practice the Ardha Padmasana pose for a minute and repeat the
entire process with your other leg.

 The best way to recover from the Ardha Padmasana posture is to rest in
the Shavasana yoga posture.

What are the tips for

performing Ardha
Padmasana?
Beginners don’t have proper knowledge of performing the Ardha Padmasana
yoga pose. As a result of which, they can make mistakes. Keep these tips in
mind to avoid making mistakes when practising the half lotus pose:

It is important to breathe normally when practising the Ardha Padmasana

yoga pose. Don't try to hold your breath when performing the posture; instead,
breathe through the nose.
Ardha Padmasana helps calm the mind and body. Make sure you are relaxed
when performing the yoga posture. Complete the exercise slowly, and don't
force your body to fit into the pose.

Keep switching your legs when performing the Ardha Padmasana. Switch one
leg on top of the other for maximum health benefits.

What are the precautions of

performing Ardha
Padmasana?
You should consider the precautions of practising Ardha Padmasana for
safety.

 People with chronic knee pain or hip injury should avoid performing the half
lotus yoga pose.

 It is important to stop performing the yoga posture if there is any pain

during the process.

 People who have disc disorders sciatica, or have undergone surgery

should avoid practising the Ardha Padmasana yoga posture.

Best Reclining Yoga Poses

 Author :
 TATA AIG Team
 ●
 Last Updated On :
 24/04/2024
 ●
 2 min read

Yoga is a form of mind and body fitness that combines muscular activity with an internally
directed mindfulness to evoke self-awareness with a focus on breath and energy. The
healing system of yoga relies on four basic principles:

 The human body is a holistic entity, so an illness in one dimension affects the others
 The practice of yoga must be tailored to each individual’s unique needs
 As a self-empowering principle, yoga believes that the student is his/her own healer
and engages them in the healing process
  The quality and state of an individual’s mind play a crucial role in healing
 The aforementioned principles reveal how yoga is a holistic approach to mental and
physical wellness. Of the many asanas directed towards this healing, supine poses in
yoga are curated to induce relaxation and release.

Let’s dive deeper into these lying asanas and their benefits

Supine Poses in Yoga and Their Benefits

Supine postures in yoga are those that are performed while lying down. They are an
excellent way to conclude a yoga session. Most of the yoga poses lying on the back begin
with the term “Supta” - meaning supine in Sanskrit.

Lying down yoga poses are frequently incorporated into restorative yoga. Some lying yoga
asanas can become a part of your morning routine to help you wake up and feel energised,
whereas some others are great to induce a good night’s sleep. Lying asanas and their
benefits are widely regarded for their ability to relax the nervous system and calm the
breath, which helps those who practise it gain better awareness of their bodies.

Some lying yoga poses that are commonly known include Savasana or the corpse pose,
bridge pose, supine twist, supine bound angle, etc.

Now that we understand the reclining position meaning, let’s look at some precursors to
practising reclining asanas.

Tips for Practising Supine Asanas

Before you start with your practice, it is important to note that yoga should be performed
under the guidance of a trained professional if you want to ensure you are performing the
asana in the right manner. Otherwise, you may risk injuring yourself.

Here are some tips for practising lying-down yoga poses:

 Avoid excessively stressing or pressurising your spine, or you may risk injuring
yourself. This is of particular importance when practising inverted yoga asanas.
 You can start with using props for support, for instance, by placing a blanket under
your spine for extra cushioning or a yoga block under the sacrum when practising the
bridge pose
 If you experience strange and sharp pains when in certain asanas, either make use of
props when performing these or eliminate the asana entirely
 Take slow and deep breaths when holding the asanas, particularly in case of
restorative and calming ones

Now that we have covered the basics of reclining poses let’s take a look at some lying yoga
poses with their names.

10 Reclining Yoga Poses

Supine poses are an excellent way of relieving stress and relaxing tension in the shoulder,
neck, and back. Additionally, as the weight of your body is positioned with a low centre of
gravity in reclining postures, it can help in deepening supine twists, promoting flexibility in
your legs, and strengthening your back. Without further ado, let’s take a look at some
effective yoga poses lying on your back:**

Ananda Balasana - The Happy Baby Pose

Ananda Balasana is an excellent stretch for your groynes, hamstrings, and inner thighs. In
addition to greatly improving your flexibility and mobility, this asana also relaxes your spine
and hips. The happy baby pose is also known to relieve stress and anxiety, regulating the
heart rate, and re-aligning your spine.

Here are the Steps to do the Ananda Balasana:

Step 1: Lie flat on your back on your yoga mat

Step 2: With your head against the mat, draw your knees towards your chest at a 90-
degree angle. The soles of your feet must be pointing skyward

Step 3: Now, grab hold of your feet and spread your knees by shifting them toward your
armpits

Step 4: Flex your heel into your hand and rock gently from side to side - like a happy baby.
Stay in this position for a few breaths while focusing on your breathing.

Contraindications and Precautions:**

If you are suffering or recovering from knee and neck injuries, refrain from performing
Ananda Balasana

Pregnant women must exercise caution while practising Ananda Balasana and avoid the
pose after the first trimester as it can affect blood circulation to the foetus

Bhujangasana - The Cobra Pose

The Bhujangasana is a spinal extension pose and is packed with several benefits, including
stretching and strengthening muscles, reducing symptoms of depression, and improving
self-esteem.

Of the various lying yoga asanas, this one is particularly beneficial for the back as it helps
one counteract all the forward motion and rounded shapes that are assumed throughout the
day, partly owing to the frequent use of computers and mobile phones.

Here are the Steps to do the Bhujangasana:

Step 1: Lie on your stomach and spread your feet and legs to the width of your hips

Step 2: Fold your elbows and place your hands on the floor right next to your ribs

Step 3: With a deep inhalation, begin peeling your chest away from the floor and lifting
yourself for the spinal extension. Hold the pose for at least five seconds before repeating.

Contraindications and Precautions:**

If you have any injuries in your arms, shoulder, or back, avoid practising the cobra pose

Pregnant women and those who have undergone abdominal surgery must also refrain from
practising this asana

Dhanurasana - The Bow Pose

The Dhanurasana offers several benefits to one’s health by strengthening back and
abdominal muscles, stimulating reproductive organs, opening up the chest, neck, and
shoulders, alleviating stress, and also providing relief from menstrual discomfort and
constipation.

Here are the Steps to do Dhanurasana:

Step 1: Lie on your stomach with your legs and feet in line with your hips and your arms by
your side

Step 2: Flow your knees and stretch your arms back until you can hold your ankles

Step 3: With a deep breath, lift your chest off the ground while simultaneously pulling your
legs up and toward your back

Step 4: By keeping your gaze straight ahead, focus on your breathing with your body taut
as a bow

Step 5: Hold the pose for as long as you can without overstressing your body

Contraindications and Precautions:**

Pregnant women should not perform Dhanurasana

Individuals suffering from high or low blood pressure must also refrain from practising the
bow pose

If you suffer from lower back pain, have recently undergone abdominal surgery, or are
recovering from a neck injury, you must not practise Dhanurasana

Halasana - The Plough Pose

Halasana is an inverted reclining pose that strengthens, stretches, and relaxes your body.
Some of its key benefits include improved blood circulation, lowering blood sugar levels, and
relieving the tightness in your neck, shoulders, and back.

Here are the Steps to do Halasana:

Step 1: Lie on your back with your arms by your side and your palms facing the floor

Step 2: Take a deep breath and lift your legs to 90 degrees

Step 3: As you exhale, roll your pelvis off the mat, move your legs backwards to your head,
and slowly with a controlled movement, lower your legs toward the floor
Step 4: Support your lower back with your hands. Using your hands, try and elevate your
spine.

Step 5: release your hands from the back and place them in their initial position. Try to
bring your elbows and shoulder blades as close together as you can. Hold this pose for two
minutes.

Step 6: To come out of the pose, exhale and bring your legs to 90 degrees. Pause, and in a
controlled movement, gently lower your legs to the mat.

Contraindications and Precautions:**

Avoid this asana if you suffer from glaucoma and dental bone grafts

If you have any chronic pains or suffer from aches in the shoulder, neck, or back, don’t
perform Halasana

Matsyasana - The Fish Pose

Matsyasana is a great pose for achieving mind and body balance and is considered an
energising pose. It opens the neck, chest, and intercostal muscles between the ribs and
stimulates the Vishudda (throat) and Sahasrara (crown) chakras.

Here are the Steps to do Matsyasana:

Step 1: Lie on your back and bend your elbows while keeping your forearms on the mat and
your upper arms perpendicular to the ground

Step 2: Elevate your chest, roll your shoulders, and tuck your shoulder blades in your back

Step 3: For stability, tuck your hands under your upper buttocks

Step 4: Try to lower your head so it touches the floor by stretching your throat. Meanwhile,
ensure your legs and toes are active and engaged.

Step 5: To raise your head off the mat, press into your forearms and relax your body by
resting it on the mat

Contraindications and Precautions:**

Refrain from practising the Matsyasana if you are suffering from a headache

If you have any neck or back injuries, avoid practising this asana

Pavanamuktasana - The Wind-Releasing Pose

As the term suggests, Pavanamuktasana helps release trapped gas in the lower digestive
tract, thereby aiding the digestive system. It is also known to improve blood circulation and
is a great exercise for muscle relaxation.

Here are the Steps to do Pavanamuktasana:

Step 1: Lie on your back with your arms by your side

Step 2: Take a deep breath, and while exhaling, draw your knees towards your chest while
pressing your thighs on your abdomen

Step 3: Wrap your hands around your legs and hold the pose

Step 4: Exhale when you tighten your grip on your shins and inhale when you loosen it

Contraindications and Precautions:**

If you have hypertension or suffer from heart ailments, refrain from practising this asana

Menstruating women and pregnant women must also avoid performing Pavanamuktasana

Salabhasana - The Locust Pose

The Salabhasana stretches and strengthens your back and core muscles, thereby enhancing
spinal mobility. By opening up the chest, it also helps improve your posture.

Here are the Steps to do Salabhasana:

Step 1: Lie on your stomach with your hands in the back and palms facing downwards

Step 2: Extend and straighten your big toes to activate your quadriceps

Step 3: To broaden your lower back, rotate your inner thighs to face the ceiling

Step 4: Keeping your hands on the mat, raise your head, legs, and chest. Draw your
shoulders up and back - away from the mat - and ensure that the back of your neck is
extended

Step 5: Without taking support from your glutes, try and extend your sternum and hold the
pose

Contraindications and Precautions:**

Pregnant women and those who have recently undergone abdominal surgery should not
practise the Salabhasana

Individuals suffering from neck, shoulder, or back injuries should not practise this asana

Supta Virasana - Reclining Hero Pose

The reclined hero pose yoga is an excellent stretch for the feet, ankles, thighs, and front of
the body. Reclined hero pose yoga also stimulates and gently massages the lower back
while opening up the chest and shoulders to improve your posture.

Here are the Steps to do Supta Virasana:

Step 1: Start by Virasana - sitting on your heels

Step 2: Keep your hands behind your back on the mat and bend your elbows

Step 3: As you exhale, gently lean your body backwards by lowering your forearms followed
by your upper back - considering this feels manageable for your knees and your lower back.
A stretch must be felt in your quadriceps and not at the attachment points of the muscle at
your knees

Step 4: If your back is on the mat, you may bring your arms alongside the ears, out to the
sides, or on your stomach.

Contraindications and Precautions:**

If you have knee or ankle injuries or experience pain in your lower back, refrain from
practising this pose

A gentle compression may be felt in the lower back; however, if you experience a pain or
pinch, come out of Supta Virasana

Setu Bandha Sarvangasana - The Bridge Pose

Setu Bandha Sarvangasana rejuvenates the body and has calming and therapeutic effects. It
also plays a prominent role in women’s health at all stages of their life, such as during
menstruation, pregnancy, and menopause.

Here are the Steps to do Setu Bandha Sarvangasana:

Step 1: Lie on your back and bend your knees by keeping them hip-width apart. Ensure
your ankles and knees are in a straight line, and your arms are by your side facing
downward.

Step 2: With a deep breath, gently lift your back in three stages:** first, your lower, middle,
and then your upper back off the floor. Raise your chest and try to rest your chin on your
chest without bringing it down.

Step 3: Support your weight using your shoulders, arms, and feet. Ensure your thighs are
parallel to the floor and each other. Hold this pose for 50-60 seconds before returning to the
original position.

Contraindications and Precautions:**

Ensure your knees are not overstressed when performing Setu Bandha Sarvangasana

If you have issues in your knee, shoulder, hip, neck, or back, then refrain from practising this
asana

Pregnant women must strictly steer clear of this asana

Savasana - The Corpse Pose

No yoga session concludes without the Savasana for final relaxation. Although the physical
aspect of the Savasana is easy, this asana challenges your mind to find balance and relax,
demanding intense focus and concentration.
Here are the Steps to do Savasana:

Step 1: Lie on your back and keep your legs straight and separate. Bring your arms by your
side and slightly away from your torso. Curl your fingers in with your palms facing skyward.

Step 2: Ensure your body is entirely relaxed, and then focus on your breathing

Step 3: Hold this pose for 5-10 minutes. To reawaken your body, take deep breaths and
wiggle your fingers and toes. Then, draw your arms overhead to stretch your body.

Step 4: Now close your eyes, draw your knees to your chest, and roll over to one side. Using
your bottom arm as a pillow, rest in this pose for some time before coming to a seating
position using the support of your arms.

Contraindications and Precautions:**

Avoid performing Savasana directly on the floor as it can cause stiffness in your back

For a comfortable pelvis position, you can keep a rolled blanket under your knees

Pregnant women should use a rolled blanket to keep their head and chest elevated

The Bottom Line

Practising supine yoga asanas is a great way to take care of your mental and physical
health, and when paired with a comprehensive health insurance policy, it becomes the
ultimate way to safeguard your health.

While yoga is preventive health care, a medical insurance plan secures your health by
accommodating rising medical costs, covering pre-existing ailments, compensating for pre-
and post-hospitalisation expenses, offering cashless hospitalisations and more.

Essentially, health insurance acts as your financial safety net in distressing times. Individuals
can even opt for extending this coverage to their loved ones with health insurance plans for
family.