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Learn how to Sit for Pranayama: 5 Greatest Sitting Postures

udgeeth pranayama practice
Picture Supply: Shutterstock

Pranayama is an integral a part of yoga. It includes the usage of varied yoga respiratory workout routines to rectify your respiratory sample in addition to cleanse your thoughts and physique.

Sure pranayamas might help settle down your nervous system and assist with sleep whereas others can generate inside warmth. Kapalbhati, Anulom-Vilom, Nadi Shodhana, Bhastrika, and Ujjayi are some frequent pranayamas that you will notice individuals practising typically.

At any time when you’re studying to carry out pranayama appropriately, be it out of your trainer or different sources, you’ll often discover the emphasis on the posture you assume. Although it’s stated that no matter posture you sit in, you need to be snug, phrases like “sit tall and straight”, and “straighten your backbone”, are repeatedly used to encourage sitting within the desired method.

It is because, while you sit straight, you’re encouraging optimum oxygen circulation. Your lungs get the area to breathe and the diaphragm will get the area to develop throughout deep breaths. Furthermore, the belly muscular tissues can simply develop and contract as per the pranayama you’re practising. 

Extra primarily, an uninterrupted movement of prana, which is the principle purpose of pranayama, is established in a greater sitting posture.

All the above elements are vital steps on your non secular observe.

The query now arises – what is an efficient but efficient sitting posture whereas practising pranayama?

You’ll discover the reply to this ordinary and vital query on this article.

Sitting appropriately for pranayama

Be it any observe, yoga or every other train, half of the work is already carried out when one learns to sit down.

Probably the most vital issues to keep in mind when deciding on the very best sitting posture for pranayama is to keep up a tall, straight again. Your backbone must be in a steady place on this posture, which can assist with respiratory correctly and allow the Kundalini and vitality movement to maneuver.

An ideal mixture between your physique and thoughts will decide how highly effective your expertise is.

Observe the following tips when sitting for pranayama observe:

  1. Have a straight again – After we sit for pranayama respiratory, the backbone ought to keep its pure bend slightly than be compelled to be straight like a stick. In such a place, there gained’t be any obstructions to the vitality movement and the again gained’t give out throughout pranayama. If it isn’t attainable to maintain your again straight naturally, you may sit on a yoga block, cushion, or bolster to raise your hips above your knees or sit dealing with backwards a wall to take assist. This helps in straightening the again whereas aligning the backbone naturally.
  2. Open your chest and shoulders – In pranayama observe, ensure your shoulders are rolled again and down. shoulders shouldn’t be slumped ahead. Position your shoulders outwards whereas pushing the shoulder blades down. The again and shoulder muscular tissues must be relaxed. This opens the entrance physique, particularly the thoracic area whereas establishing a robust again.
  3. Take time to rearrange the legs – Your leg association can have a big impression on how snug it’s to keep up a straight again. You gained’t be capable to benefit from the pranayama when you expertise ache when sitting as a result of ideas will continuously go to the world of your physique that’s in ache. For that reason, utilizing props similar to yoga blocks and blankets is suggested.
  4. Calm down your head, face, neck, and arms – Apart from the above requirements, it is best to make it possible for the remainder of your physique is as relaxed and comfy as attainable. Preserving your gaze or drishti at a focus in entrance of you’ll assist preserve the top and neck aligned with the backbone. Place your arms in your thighs or knees with a mudra of your alternative which can chill out your arms as effectively.

Take a while to assimilate to the place. See in case you are experiencing any discomfort or ache. After you have attained the specified place, preserve your physique nonetheless. 

5 Sitting postures for pranayama

Typically, pranayama is suggested to be carried out whereas sitting on the bottom. It is because sitting offers stability and steadiness and is much less distracting and exhaustive than standing. 

Quite a lot of sitting postures like padmasana, sukhasana, and many others. helps the lungs’ pure growth whereas others promote hip stabilization or spinal lengthening. All sitting postures seem the identical at first look. They do, nevertheless, have their peculiarities as you perceive additional about them.

A few of the most advisable and greatest asana for pranayama observe are as follows:

1. Lotus Pose (Padmasana)

lotus pose or the padmasana
Picture Supply: Shutterstock

Padmasana is named the “King of Sitting Asanas” as a result of it lengthens the backbone and permits prana to movement upward. Whereas doing pranayama in lotus pose extra focus is attained consequently, and breath retention is considerably improved. 

The Lotus pose calms the thoughts whereas balancing and energizing the Chakras. Padmasana is the very best sitting place for pranayama, in accordance with early yoga scriptures and Vedic literature.

This pose promotes psychological and bodily steadiness by having calming results on the nervous system and mind.

The hip, backbone, pelvis, and belly muscular tissues and nerves are all stimulated.

Learn how to carry out

Sit on the bottom along with your legs stretched in entrance of you. Bend the correct leg and place the outer fringe of the ft close to the left hip crease, sole dealing with up. Equally, bend the left leg and place the outer fringe of the ft on the correct hip crease, sole dealing with up.

Within the excellent place, your knees ought to contact the bottom. If not, you may place yoga blocked beneath your knees or you may sit on a cushion or bolster to raise your hips.

Your arms ought to ideally type the Gyan Mudra and be positioned on the knees or just palms dealing with up or down.


  • Proceed with warning when you wouldn’t have sufficient hip flexibility.
  • Don’t drive your ft in direction of the hip crease. Take your ft so far as they’ll go. 
  • Keep away from practising on this pose when you’ve got sciatica.
  • Keep away from this pose when you’ve got a power harm or have undergone surgical procedure not too long ago.

2. Completed Pose (Siddhasana)

accomplished pose
Picture Supply: Canva

Simply after Padmasana, Siddhasana is the asana most often used for pranayama and meditation observe.

Siddhasana is named an achieved posture as a result of it symbolizes attaining the extent of excellence obligatory to rework right into a Siddha, or Adept Yogi. One who has attained non secular enlightenment and superhuman talents through meditation on the yoga path is known as an adept yogi.

Throughout respiratory workout routines, Siddhasana allows the backbone to remain versatile. It’s a very good seated posture for rising hip and inside thigh flexibility. With out exerting any muscular effort, your heels press in opposition to your perineum, creating slightly root lock that aids in lifting vitality out of your physique’s decrease area.

Additionally learn: Learn how to Do Shambhavi Mahamudra and Its Advantages

Learn how to carry out

Sit on the bottom along with your legs stretched in entrance of you. Bend your proper leg and place the heel beneath the perineum (area between anus and genital). Bend your left leg and place the foot above the correct foot, ankles on prime of each other.

Tuck your proper foot’s toes between your left thigh and calf to keep up a straight posture.

Ensure that your knees are on the bottom; if not, undertake a modified stance through the use of a cushion to raise your hips and blocks beneath your knees.

The formation of this pose is barely completely different for women and men. For girls, it’s inspired that they need to preserve the heel of the within foot near the vagina and the heel of the highest foot near the clitoris.


  • When you undergo from sciatica, don’t carry out this pose.
  • Within the occasion of harm or surgical procedure to any a part of your decrease physique and again or abdomen infections, keep away from this pose until you’ve considerably recovered.
  • The position of legs can result in irritation, therefore don’t carry out this pose in case of arthritis.

3. Auspicious Pose (Swastikasana)

swastikasana - auspicious pose
Supply: canva

Swastikasana is a pose that falls into the class of reasonably difficult poses for pranayama. The phrase “Swastikasana” contains three root phrases: “Su,” which implies “good,” “Asti,” which implies “exist,” and “ka,” which implies “to make.” Due to this fact, Swatikasana is a pose that promotes psychological well-being.

It enhances focus, strengthens the again, stimulates the neural system, and will increase hip and knee flexibility.

Each women and men can use it to assist the physique and keep a straight again.

Learn how to carry out

Sit on the bottom along with your legs stretched in entrance of you. Bend each legs and place each ft beneath the calf of the alternative leg. Together with your arms, carry the toes of the correct foot to be positioned between the fold of the left knee and the toes of the left foot to be positioned between the fold of the correct knee.

Learners can sit on a folded blanket, cushion, or yoga block to raise the hips and proper the positioning of the ft.


  • Don’t drive your ft to be prolonged past their capability. Take cognizance of your degree of flexibility of the thighs, hips, knees, and ankles.
  • Pregnant ladies ought to keep away from this pose to keep away from the chance of a restricted blood provide to the pelvic area.
  • Sciatica sufferers ought to carry out this pose beneath strict supervision or not carry out in any respect. 
  • Apply some hip-opening asana to organize for intensive hip rotation.

4. Thunderbolt Pose (Vajrasana)

Picture: Canva

Though vajrasana is a meditative place, it’s often utilized as a sitting place in pranayamas to enhance posture firmness. This posture elicits a profound sense of consolation and quietness within the physique by smoothing the whole physique, primarily the decrease physique. Vajrasana is a implausible train to boost posture.

The Vajra Nadi, the primary delicate layer of the Sushumna Nadi that aids in bringing forth the Kundalini vitality, is regarded as stimulated and managed by Vajrasana.

You turn out to be extra centered, imaginative, and at peace on account of the elevated blood circulation in your physique, in addition to the comfort of your thoughts and nerves. Commonly training it whereas utilizing Pranayama and chanting aids in bringing about Kundalini awakening and Nadi circulation.

Learn how to carry out

Kneel on a yoga mat or a folded blanket. Place the highest of your ft flat on the mat such that the soles face up. Hold your ft collectively such that the massive toes are touching one another and unfold aside the heels to type a ‘V’. Decrease your buttocks and sit in your heels. 


  • Your knees might be beneath numerous pressure on this place. Due to this fact, don’t execute Vajrasana when you’ve got any knee issues.
  • For individuals who have hernias or ulcers, the thunderbolt place places stress on the intestines and the abdomen and due to this fact, must be prevented.
  • This pose shouldn’t be carried out by anybody who has not too long ago or severely injured their ankles, hamstrings, calves, shins, or knee ligaments.

5. Simple Pose (Sukhasana)

Easy Pose
Picture Supply: Shutterstock

When you discover bother sitting for prolonged durations in Siddhasana, Vajrasana, or Padmasana, strive sukhasana for pranayama. Because the title implies, the Simple Pose is a simple cross-legged meditation asana used for pranayama.

Although it’s easier than the opposite positions talked about above, it may nonetheless make it easier to turn out to be extra conscious of your breath and physique. Sukhasana is a implausible place for freshmen since it’s easy to maintain good posture and sit for longer durations with out slouching ahead.

Your knees gained’t get sore from the easy pose, which is a big profit. Your legs are much less more likely to turn out to be numb since your thighs have higher blood circulation. Learners who wrestle with steadiness could discover it useful to make use of a yoga bolster or folded yoga blankets beneath their buttocks.

Learn how to carry out

Straighten your legs while you sit. Bending each legs, place the correct foot beneath the left thigh and the left foot in entrance of the correct calf or if attainable, beneath the correct calf. The place of the legs may be in a reverse method, left foot beneath the correct thigh and the correct foot in entrance of the left calf if that’s extra handy.


  • Don’t sit on this pose when you’ve got a knee harm
  • Pay attention to slouching, particularly when freshmen sit on this pose for an extended period.


To profit probably the most from pranayama, you should sit comfortably. Apply these positions responsibly and inside your bodily limitations.

in article poster mudra therapy

Incessantly requested questions

1. Can we do pranayama whereas sitting on a chair?

Sure. If sitting on the bottom shouldn’t be possible as a result of any cause, it’s also possible to sit on a chair. In such a scenario, the soled of your ft must be firmly positioned on the bottom. You’ll be sitting in the course of the chair seat with out leaning on the again of the chair for assist.

2. Can pranayama be carried out standing?

Sometimes, pranayama shouldn’t be carried out whereas standing. Nevertheless, a variation of deep respiratory, often known as Standing Deep Respiratory Pose, is commonly practiced in scorching yoga sequences. One of these respiratory is carried out whereas standing in Tadasana (mountain pose).

The sluggish, deep, extended, and four-step Sama Vritti Pranayama approach utilized in Hatha Yoga is equivalent to the deep respiratory being carried out on this context. With a purpose to put together the physique for the asanas within the sequence, the sort of respiratory aids in bringing deeper consciousness to the breath.

3. Can we do pranayama whereas mendacity down?

Performing pranayama whereas mendacity down is commonly discouraged as mendacity down restricts respiratory. Your lungs drop in direction of the backbone and don’t get the required growth.

Quite the opposite, BKS Iyengar, after whom the Iyengar yoga model is called, typically advisable his college students to observe pranayama whereas mendacity down in the event that they have been ailing or fatigued. In keeping with him, training any type of yoga wants an alert but nonetheless thoughts and a steady backbone, which is feasible whereas mendacity down.

If you wish to observe pranayama whereas mendacity down, ensure to make use of correct assist on your backbone, neck, and head.



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