5. Briefly describe 8 sitting postures and why they are important.

Apart from being valuable exercises in themselves, limbering the legs, hips and pelvic, strengthening the back and improving posture, sitting postures provide the optimal positions for practicing breath control ( Pranayama ) and meditation. Common for all sitting postures are: straight back and head poised in line with spine, which allow gathering and conserving vital energy in nerves energy centers (chakras). In most sitting postures reflexive zones on feet and legs stimulated, which has effect on energetic level.

Easy Posture (Sukhasana)
The most practical cross-legged posture for beginners. The ankles are crossed tailor fashion (vary ankles position, one time left over right, another vice-versa) and the knees taken down as low as possible (still comfortable). Head, neck and spine should be held in a straight vertical line. The right hand rest on the right knee, and the left hand on the left knee. Breath freely.

Egyptian (or Chair) Posture

Can be employed if the Easy Posture is too uncomfortable.
Sit on straight-backed chair, the head and spine in vertical line, the feet resting on the floor, the feet and knees together, the palm of the left hand flat on the left thigh, the palm of the right hand on the right thigh. Breath freely.

Perfect Posture (Siddhasana)
Very stable pose, often used for sitting in meditation.
The right leg is folded, and the heel brought in against perineum. The left leg folded and the left heel is pulled back against the pubic bone, and the outer edge of the left foot, sole upturned, is inserted in the fold between the calf and thigh of the right leg. The thighs and knees of both legs are kept flat on the floor. The right palm on the right knee and the left palm on the left knee. Sit firmly on the buttocks and legs, keeping the head and backbone poised in a vertical line. Breath freely and deeply. Stay motionless an least one minute; then repeat reversing positions of the legs.

Lotus Posture (Padmasana)

This is probably the best recognizable pose in Yoga. It provides rock like stability for advanced practice. Sit on the floor with the legs extended, bend the left leg at the knee, grasp the left ankle and pull in the left foot so, that it rests, sole upturned, on the top of the right thigh, as high up it, as possible. Bend the right leg at the knee, grasp the right ankle at pull in the right foot so, that it rests, sole upturned, on the top of the left thigh as high up it , as left up right thigh.
For this posture flexibility of the ankles is required. But there are always easier alternatives.


Thunderbolt Posture (Vajrasana)
This pose provides the starting position for many beneficial postures. More than that provides gentle massage of reflexive zone of the foot, thus stimulating energy current to many internal organs connected with this zone.
Kneel on the floor with knees together and sit back on the inner edges of the upturned feet. Toes are together and heels are apart, supporting the outer edges of the buttocks.

Cow Face Posture (Gomukhasana)

Sit in the preceding Thunderbolt Posture. Flex the right arm, raise the right elbow high and lower the hand down the centre of the back. At the same time bend the left arm behind the back and bring the left hand up the spine until the fingers of the right and left hands hook together. Reverse the arms position and repeat.
The pose improves posture, limbers the shoulder joints, strengthens and tones the muscles of the shoulders, upper back, and upper arm. Helps prevent bursitis.


Prosperous Posture (Svastikasana)
Cross the ankles so that each foot is inserted between the thigh and the calf of the opposite leg. The knees are kept down on the floor. Both feet are visible in frontal view.

Dangerous Posture (Samkatasana)The left calf placed on the floor near to the right buttock, and the right calf placed on the floor near to the left buttock, the right knee over the left one. The palms of the hands are resting together (one over another one, palms down) on the right knee