Basic Sitting Postures with Benefits
JANU SIRSASANA: Propre foot position
With your legs properly spread in front of you, sit up straight. With the foot positioned such that the front of the foot meets the left thigh and the heel is in the right groin, bend the right leg at the knee. To create an oblique angle with the body, turn the foot so that the bottom is pointing upward and push the knee back. Don't force this stance; it will be challenging at first. Place a folded blanket beneath the hips and beneath the knee. The knee will eventually flex further back. Just make sure the foot is in the proper place.
JANU SIRSASANA: Perfect alignment of the posture
After positioning the foot and knee appropriately, extend the left leg while maintaining solid contact with the mat. Firmly plant the heel and extend the toes upward. (The heel and ankle should gradually separate.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should avoid rounding their backs by bending them as little as possible. The body will slide forward over the extended leg in this posture, keeping the entire body flat from the tailbone to the head. As long as you can, keep breathing regularly while you're there. Breathe in, let go of the handhold, rise gracefully, straighten your bending leg, and then relax. Continue on the opposite side.
JANU SIRSASANA: Incorrect stance
It does not place the heel on its own thigh. There hasn't been enough backward movement of the knee to create an oblique angle. Because the pelvis is stuck and unable to be raised properly, the back is bent and humped. The lumbar region is overextended, while the rest of the spine is constricted, rather than the spine stretching smoothly and completely. There is not a level surface on the left leg.
TRI ANG MUKHAIPADA PASCHIMOTTANASANA:
Pose with one leg crossed over the other while sitting.
In general, this stance comes after the preceding one. With your legs extended in front of you, sit. To get the right foot close to the right hip, bend the right leg. The toes ought to face rearward. The right thigh and right calf are in contact. Because the body will tilt in this posture, place a tiny folded towel beneath the left buttock to maintain hip levelness and a smooth, extended forward stretch. Stretching forward over the straight leg, hold the left foot with both hands, take a breath, and bend forward while maintaining both knees together. It will be challenging for many pupils to even grasp the foot of the extended leg in this posture. Don't give up. Simply sit while holding the knee, shin, or ankle. Extending forward over the straight leg while maintaining your knees together. It will be challenging for many pupils to even grasp the foot of the extended leg in this posture. Don't give up. Simply grasp the ankle, shin, or knee and sit in the posture that best extends your range of motion while taking deep breaths. This will take time if the spine is rigid and the back is stiff. Straighten the bowed leg after releasing the hold. Continue on the opposite side.