Top 5 Sitting Yogasanas for Balanced Posture

Nowadays our lifestyle has become such that we have to work in the office for hours. Sitting for a long time has a bad effect on health and less energy is expended in sitting than standing or walking. Research has also revealed that sitting for a long time can cause many health problems such as-

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1) Due to sitting, bones can become weak and the amount of minerals in them can also be reduced.

2) Due to prolonged sitting, the immune system does not function properly.

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3) The main reason for having back pain can also be due to sitting and working for a long time.

4) The effect of sitting for a long time also affects the memory and brain.

5) People who sit for long periods of time have trouble concentrating.

6) Sitting can also lead to heart disease, diabetes, stroke, high blood pressure and high cholesterol.

Sitting pose

What can we do to avoid these unpleasant situations? Then the answer is that you can stop the damage to a great extent by doing yoga postures. Here I am going to tell you few easy yoga postures to avoid many diseases. Yoga is a great exercise for the whole body. Yoga asanas include rotations, obliques, supine, backward bends, forward bends, and a wide range of other postures that give 360-degree exercise to the body.

  1. Sukhasana
  2. Dandasana
  3. Vajarasana
  4. Balasana
  5. Pachimotanaasana

1) Sukhasana-Sukhasana is a Sanskrit word in which sukha means ‘pleasure’, bliss, rest, easy and asana means ‘yoga pose’. The purpose of Sukhasana is to provide concentration, stability, calmness and peace of mind. The easy yoga pose provides a comfortable and stable position to the body to stabilize the mind for the practice of meditation and samadhi. This is the easiest meditative pose, which can be practiced irrespective of all age groups, especially suitable for old age.

  • Practicing Sukhasana stretches your spine. It also helps to enlarge the spine.
    • This asana helps to widen the chest and collarbone.
    • It helps to keep the ankle healthy.
    • It helps in strengthening the back muscles and improves body posture.
    • Doing this asana helps in keeping you physically and mentally balanced.
    • It brings flexibility to the ankles, knees, and hips.
    • Doing Sukhasana helps in making people healthy.
    • This asana helps in reducing fatigue and fatigue.
    • It helps to stretch the back and neck.

How it practice-

  • Bend the left leg and place the left foot under the right thigh.
    • Similarly, bend the right leg and place the right leg under the left thigh.
    • Rest the outer edge of your feet on the floor.
    • Adjust the body and legs to get comfortable in the pose.
    • The head, neck, and spine should stand straight (without tension).
    • Place the palms on the knees or thighs.
    • Keep the shoulders relaxed and slightly bent.
    • Close your eyes and relax the whole body, take slow and deep breaths.
    • Feel every breath moving in and out of the body.
    • Practice for a minute or less if you feel discomfort.
    • Do the exercise twice by interchanging the positions of the legs.
    • Bend the left leg and place the left foot under the right thigh.


  • Avoid in case of sciatica.
    • It should also not be practiced in all three diseases.
    • It should not be practiced in case of slipped disc.
    • Avoid practicing easy posture in case of severe knee pain, low back or sciatica.
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2) Dandasana– Dandasana is a Sanskrit word derived from the words “danda” meaning “stick “ and the second-word “asana” meaning “pose or pose”. It is also known as “Staff Pose”  Dandasana is an exercise that prepares your body for advanced postures. It also enhances your ability to align your body perfectly. This pose is the basis for all sitting postures.

  1. Dandasana makes our spine strong and flexible. This flexibility will help you reduce the amount of injury.
  2. Dandasana is a good treatment to reduce the pain in the lower part of the body such as feet, thighs, ankles, and pain caused by wearing high heels. This asana helps in curing pain in the inner thighs, tailbone, and sciatica pain.
  3. Dandasana also keeps your brain healthy like other yoga postures, regular performance of this posture reduces the stress hormone cortisol.

How it Practice -Dandasana is a very beneficial yoga practice, it is very beneficial for our health.

  • To do Dandasana, first of all, lay the yoga mat on the floor and sit on it.
  • Extend both the legs in front of your body and keep both of them close.
  • Keep the fingers of both the feet bent and pulled towards you.
  • Press your thighs and heels into the floor.
  • Keep both your hands straight and palms on the ground. The hands should be near both the hips.
  • Keep your spine and neck straight.
  • Lift your chest and pull your shoulders in slightly to stretch your collarbones.
  • Look ahead and keep your breathing normal.
  • You keep doing this Dandasana for 20 seconds to one minute. You can also do this on according to your ability, it does not cause any harm.
  • Then come back from this posture.


  • If you have pain in your lower back and wrist, then you should not do this asana.
  • Do not try to do yoga asanas beyond your capacity, do as much as you can tolerate.

3) Vajarasana-Among all the yoga asanas, Vajrasana is the only asana, which can be done immediately after having a meal or breakfast. Vajrasana practice is very beneficial for health. Vajrasana can be easily done by a person of any age. This welfare posture is called Diamond Pose. This asana can be done at any time of the day. Vajra means hard/strong.

Vajrasana is said to be an excellent posture to improve blood flow in the body and increase the digestive system. Thighs and knees become strong by doing Vajrasana daily. By doing Vajrasana, all the nerves from the lower back to the feet get exercise. And the restlessness after taking a large amount of food is removed by doing Vajrasana.

How it practice-

  • First of all, you should sit on the ground with your knees bent.
  • In this state, you should keep the ankles apart by joining the toes of both your feet together.
  • Now rest your buttocks on the ankles.
  • Place your palms on your knees in a relaxed position.
  • Keep your back and head straight.
  • Keep in mind that both your knees should also meet together.
  • Now close your eyes and breathe in and out normally.
  • In this state, you can try to sit for 5 to 10 minutes according to your ability.
  • If your knees are hurting while sitting in this position, then you can get up early too.
  • By doing this yoga daily, you can increase your time.


  • People who have any type of spinal problem, especially in the lower vertebrae, they should not do Vajrasana.
  • You should not do this asana excessively, gradually the strength of your back muscles will increase, and then you can increase its time duration.
  • If you have problems with hernia and ulcers in the intestine or have diseases of small and large intestines, then you should do Vajrasana only according to the advice of a yoga expert.
  • If you have a bone injury in your knee or ankle, then you should not do this asana.
  • People with the problem of hypotension i.e. low blood pressure should avoid this asana.
  • Pregnant women should not do this asana.
  • If there is any kind of problem in the spine, then avoid doing this asana

4) Balasana or Child’s Pose is a special asana of the science of yoga. The word Baal is a Sanskrit word that means child. Thus the collective meaning of these two words is child-like sitting posture. In Balasana, the body comes to the same position as it is in the mother’s womb. It is a relaxation pose that can be done before any asana. The internal organs are massaged with the practice of Balasan. Due to which the problem of constipation and stomach is removed.

How it practice-

  • To do Balasana, sit on a yoga mat in Vajrasana.
  • Now taking a breath in, raise both the hands directly above the head. Do not join palms.
  • Now leaving the breath out, bend forward. Keep in mind that you have to bend from the hip joints and not from the wrist joints.
  • Keep bending forward until your palms rest on the ground
  • Now keep your head on the ground.
  • Now you are in the posture of Balasana. Relax the whole body and take a long breath in and out.
  • You can stay in Balasana for 30 seconds to 5 minutes


  • A person with back pain and knee injury or operation should not do Balasana.
  • People with high blood pressure, diarrhea should not do Balasana.
  • Do not practice Balasana after having a meal. Keep in mind that if you are doing Balasan after eating food, then 4 to 5 hours should have passed after the meal.

5) PashichomotanasanaThis is a great asana to improve the digestive system. The method of doing Paschimottanasana is also easy. By doing this asana, the abdominal organs are massaged. Practicing it regularly helps to get rid of problems like flatulence and constipation. Apart from this, the fat deposited on the stomach also starts working, and the food and drink start getting digested, so let’s know the method of doing this asana.

Pashchimottanasana is a good exercise for the whole body, especially the abdomen, spine, knees, scapula (shoulders and hands), and the location of the kidney. With this asana, there is good tension in the liver, spleen, clove, pelvis, small intestine, large intestine, due to which abundant pure blood flows to these organs. These organs do their work properly by staying healthy.

How it practice-

  • To do this asana, sit down with both your legs straight in front.
  • Keep the waist straight and join both the heels and toes.
  • Now while exhaling, bend forward and hold the toes of both feet.
  • Try to touch both knees with your head, but keep in mind that while doing this asana, do not bend the knees.
  • Now rest both the elbows on the ground.
  • Try to stay in this position for 30 to 60 seconds while breathing normally.
  • After that come back to the previous position.
  • Practice it regularly 3-5 times as per your capacity.


  • Paschimottanasana should not be done by those who have complaints of stomach ulcers.
  • Keep in mind, this yoga should always be done on an empty stomach.
  • One should not rush while doing this asana in the initial run.
  • Never do this asana with jerks.
  • If you have inflammation in your intestines, do not practice it at all.
  • If there is a problem in the back, then this yoga should not be practiced.
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At the end of the blog- Often people consider yoga as a slow medium, but it is not so. Yoga can help you stay healthy in many ways If we talk about the yoga actions, then all these asanas are very simple and easy. Yoga asanas are an art that ties our body, mind, and soul together and makes us strong and peaceful. Yoga is essential as it keeps us fit, helps in reducing stress, and maintains overall health and a healthy mind can help in focusing well. Thus it can be said that yoga is a Miracles are there and if done it will guide your whole life. 20-30 minutes of yoga per day can change your life forever by promoting a balance between your physical, mental and spiritual health.

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Author: Kavita Madan

I love to practice yoga so I enjoy writing yoga blogs. Yoga gives me confidence, fitness, and energy to live happily throughout the day, so I share my knowledge and experiences with you at YogaHolism. Hope you enjoy reading my blogs! Thank you.

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