10 Best Yoga Poses and Their Health Benefits

You already know by now that yoga is one of the most accepted and beneficial forms of exercise. We have different kinds of poses and each one has different health benefits.
We recommend particular poses based on the health problem and they have always proved to be best. Like we have standing poses we also have seating poses that have many health benefits.
You can look into a few such most beneficial and commonly opted seated yoga poses here.

The Seated Yoga Poses


Like we said there are standing, lying down and sitting yoga poses and they have their own benefits. They affect few sections of the body and these seated poses are just perfect for beginners. You need to do all these poses by sitting on the ground and they give flexibility to the body.


seated yoga pose

1. Sukhasana (Easy Pose)

This is one of the easiest seated poses, especially for beginners. Practice it first every morning on empty stomach followed by other yoga poses for best results. You just need to sit in meditation pose for as long as you feel comfortable.

This pose lengthens the back and broadens the collarbones calming the mind and curing the mental tiredness. It is also known to improve body posture massaging the calf muscles. It will keep you grounded and reduce your stress levels giving a sense of tranquility and stillness.


padimasana yoga pose

2. Padmasana (Lotus Pose)

Lotus is an auspicious symbol and this pose is named after lotus. As per many cultures, this flower symbolizes positive aspects. Practice it in the morning or in the evening for just 1 to 5 minutes. This pose is considered as an intermediate of hatha yoga.

This pose stretches ankles and knees improving the attention span while keeping the spine straight. It also eases out menstrual problems and increases energy levels. It stimulates the pelvis and bladder while giving flexibility to joints and ligaments.

vajrasana yoga pose

3. Vajrasana (Diamond Pose)

Vajrasana makes us as strong as vajra or diamond. It’s best to do it after having your meals as it helps in digestion. It is known to be a beginner level of vinyasa yoga. Sit in the position for about 5 to 10 minutes.

In addition to aiding in digestion, it also reduces fat stored in the hips. It helps to relax your body and fight stomach problems. It also cures urinary problems and increases the flexibility of your lower body. It tones the thighs and cures the joint pains as well. It also works as painkiller among arthritis patients.

4. Bharadvajasana (Seer Pose)

Bharadvaj is one of the seven greatest sages or seers of India and so it is named as seer pose. Practice it early in the morning on empty stomach or in the evening but make sure there are about 4 to 6 hours of the gap from the last meal. This pose is an intermediate level of hatha yoga. Stay in this position for 30 seconds to 1 minute.

This pose stretches the torso stimulating the abdominal organs. It helps in regulating the metabolism and detoxifying your body organs. It also reduces the neck pain and lower back pain.

5. Baddha Konasana (Butterfly Pose)

This is a pose that just looks like a butterfly flapping its wings. As it also looks like a cobbler at work, it is also called as cobbler pose. Practice it in the mornings or in the evenings on empty stomach. You just need to flap away and hold in this pose for 1 to 5 minutes.

This pose stimulates the prostate gland and the kidneys, improves blood circulation, relieves mild depression and stretches the knees. It also relieves the menopausal symptoms and soothes sciatica. It is also good for asthma and eases childbirth.

6. Paschimottanasana (Seated Forward Bend)

This pose looks so comfortable but it is, in fact, challenging as it is hard to hold your head in your knees for long unless you are really flexible.

Practice it early in the morning on empty stomach or in the evening after 4 to 6 hours of having a meal. This one is a basic level of hatha yoga. Just hold it in this position for 30 seconds to 1 minute.

This one relieves stress and tension and reduces abdominal fat eliminating irritability and anger. It also improves the spine flexibility and balances the menstrual cycle. It also treats the stomach pain and weakness while protecting from diabetes.

7. Ardha Matsyendrasana (Half Spinal Twist)

It is also known as half spinal twist and half lord of the fishes pose.  It is best to practice it in the morning on empty stomach and clean bowel. This pose is said to be a beginner level of hatha yoga. You need to hold this position for 30 seconds to 1 minute.

This pose tones the abs opens up the neck and shoulders and energizes the spine. It also is known to cleanse the internal organs and removes wastes from the body. This also stimulates the lungs and liver. It releases extra heat from your organs and increases the oxygen supply to your lungs.

8. Balasana (Child Pose)

As the name says this is a child pose and it is a resting pose. You need to hold in this position for 30 seconds to 1 minute. Prefer doing it on empty stomach in the mornings or in the evenings after 4 to 6 hours of having a meal.

It helps in relieving fatigue, anxiety, and stress. It also lengthens and stretches the spine. It also has a stretching effect on ankles, shoulders, and hips. In addition to these, it also helps in digestion and elimination. It treats neck pain and back pain.

9. Ardha Padmasana (Half Lotus Pose)

Like lotus pose, this is half lotus pose. This is the commonly used seated meditation pose used by many. Like lotus pose, you should do it for 1 to 5 minutes in the morning or evening.

This one also strengthens the spine, stretches hips, ankles, thighs, and knees. It also relieves anxiety, stress and mild depression along with improving blood circulation. It also eases menstruation and increases blood circulation in the pelvis area.

10. Ardha Kapotasana (Half Pigeon Pose)

You need hold in this position for 30 seconds to 1 minute and you can do this on empty stomach and clean bowel.

It stimulates the internal organs and stretches the glutes, psoas, groins, shoulders, abdomen, neck and chest. It also opens up chest and shoulders along with hip joint.

It lengthens the hip flexor. This pose also alleviates sciatica pain and cures urinary disorders. It also improves posture and body alignment. It reduces lower back pain and stiffness in the back.

You can start practicing some of the above yoga poses to improve your health.


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