Basic Sitting Postures with Benefits
JANU SIRSASANA: Correct foot placement
Sit up straight with legs evenly
extended in front. Bend the right leg at the knee and place the foot so that
the heel is in the right groin and the front of the foot touches the left
thigh. Turn the foot so that the bottom of the foot is facing upward and press
the knee back to form an obtuse angle with the body. This position will be
difficult at first; don't force it. Put a folded blanket under the knee and
also under the hips. Gradually the knee will move farther back. Just keep the
foot correctly positioned.
JANU SIRSASANA: Correct, perfect posture
Having positioned the foot and
knee correctly, stretch the left leg out, keeping the leg firmly on the mat.
Settle the heel firmly and stretch the toes up. (The heel should pull gently
away from the ankle.) Now inhale and bend forward over the straight leg,
catching the foot with both hands if possible. Beginners should bend only as
far as they can without rounding the back. When this posture is done correctly
and completely, the body will roll forward over the extended leg, absolutely
flat from the tail bone to the head. Stay there breathing normally for as long
as you can. Inhale, release the handhold, come up smoothly, straighten the bent
leg and relax. Repeat on other side.
JANU SIRSASANA: Wrong posture
The heel is not positioned against
its own thigh. The knee has not been pushed back as far as possible to form an
obtuse angle. The back is humped and curved because the pelvis is jammed and
unable to lift properly. Instead of a smooth, complete stretching of the spine,
the lumbar is over-stretched and the rest of the spine constricted. The left
leg is not flat on the floor.
TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg
This posture generally follows the
previous one. Sit with your legs stretched in front. Bend the right leg so that
the right foot is near the right hip. The toes should point back. The right
calf presses against the right thigh. The body will tilt in this position so
put a small folded towel under the left buttock to keep the hips level and the
forward stretch even and extended. Hold the left foot with both hands, inhale
and bend forward, keeping both knees together as you stretch forward over the
straight leg. Many students will find it difficult in this position to even
take hold of the foot of the outstretched leg. Do not despair. Just hold the
knee, shin or ankle, and sit, breathing deeply, in whichever position
represents your best extension. If the back is tight and the spine inflexible,
this will take time. Release the hold and straighten the bent leg. Repeat on
the other side.
