Sitting Asanas1

Question 1

5 Classical sitting posture

Answer 1

Siddhasana
Padmasana & Ardha Padmasana
Swastikasana
Sukhasana
Vajrasana

Question 2

Siddhasana - The accomplished pose

NOT IN PRACTICAL SYLLABUS

Answer 2

Provides widest base for meditation - maximum balance and stability
Heel touching perineum stimulate MULADHARA CHAKRA, facilitates awakening of Kundalini
Females - siddhayoni asana

Question 3

Vajrasana : The Adamantine Pose/ Thunderbolt pose/ Diamond pose

Answer 3

Key point : Hips on heels while sitting
Complementary pose : Self
Chakra : Ajna, Swadisthana, Muladhara
Dosha : Pitta, Kapha
Mahabhutas : Water, Earth

Question 4

Vajrasana : BENEFITS

Answer 4

Heals body - helps in transporting the prana smoothly to the entire body
Increases flexibility in ankles
Improves blood circulation - folding knees and thigh stretches these muscles & improves blood circulation and flexibility
Strengthens pelvic muscles
Improves digestion

Question 5

Vajrasana : CONTRAINDICATIONS

Answer 5

Injured ankle or knee ligaments
Hernia or ulcers
Arthritis in knees

Question 6

Sukhasana : Simple comfortable cross-legged pose/ Easy pose

NOT IN PRACTICAL SYLLABUS

Answer 6

Key point : recommended for those who can’t sit for long in Siddhasana, Vajrasana or Padmasana
Complementary pose : Self
Chakra : Ajna, Swadisthana, Muladhara, Sahasrara
Dosha : Pitta, Kapha
Mahabhutas : Water, Earth

Question 7

Sukhasana : BENEFITS

Answer 7

Strengthens Back portion.
Improves Awareness of Spine.
Calms Mind and Body.
Enhances Flow of Prana.
Improves Flexibility of  the waist and the lower region of the body.

Question 8

Sukhasana : CONTRAINDICATIONS

Answer 8

Severe leg problems

Pain in lower spine, sciatica, knee problems

Question 9

Checklist for Pranayam practitioners

Answer 9

Eyes closed during pranayam
Upper body straight and erect - head neck back aligned
Relax shoulder and abdominal muscles
Hand resting on knee in any mudra
Body motionless
Mood tranquil and relaxed

Question 10

Padmasana: Lotus Pose

Answer 10

Complementary pose : Self
Chakra : Crown Chakra (Sahasrara Chakra) , Third Eye Chakra (Ajna Chakra) , Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra)
Dosha : Pitta, Kapha
Mahabhutas : Water , Earth

Question 11

Padmasana: BENEFITS

Answer 11

This steadiness is the first step towards productive meditation.
This asana directs the proper flow of prana from Muladhara Chakra (in the perineum) to the Sahasrara Chakra (in the head).
This pose brings in fresh blood to the sacral nerves.
Lotus Pose (Padmasana) helps to clear up many physical, nervous and emotional problems.

Question 12

Padmasana: CONTRAINDICATIONS

Answer 12

Not to be done if there is any form of knee injury.
Not to be done if there is any form of injury in the ankle or calf.
Not to be done if suffering from any back or spine discomfort.
If suffering from sciatica infections or weakness in the sciatic nerves.
Never do this pose without practicing some stretches for the legs and the spine.

Question 13

Dandasana: Staff Pose

Answer 13

Chakra : Solar Plexus (Manipura Chakra) , 
Sacral Chakra (Swadisthana Chakra) , 
Root Chakra (Muladhara Chakra)
Dosha : Pitta, Kapha
Mahabhutas : Fire , Water , Earth

Question 14

Dandasana: BENEFITS

Answer 14

Strengthens: Back portion and back bone.
Stretches the back muscles and strengthens them.
Increase the flexibility of the hips and pelvis.
Increases Core strength.

Question 15

Dandasana: CONTRAINDICATIONS

Answer 15

if the thighs hurt during stretching and also causing sciatica, or if the lower back does not give the support and is extremely stiff, then one could take precautions while practicing this pose.

Question 16

Bhadrasana: The Gracious Pose or Bound Angle Pose

Answer 16

Chakra : Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra)
Dosha : Pitta, Kapha
Mahabhutas : Water , Earth

Question 17

Bhadrasana: BENEFITS

Answer 17

Helps to loosen the joints by flexing and stretching the tendons.
Relieves tension in the sacral and coccygeal regions of the spine.
Leg Muscles : This yoga pose works wonders on the leg muscles. It improves the flexibility of the knees and ankles. The hamstring and the calf muscles tone well enough to make the legs strong and flexible.
Spine strength: As this pose creates a strong base for the spine, with pressure at the hips, the entire spine stretches making it strong and flexible.
Pelvic Muscles : This pose acts efficiently on the muscles and ligaments of the pelvic floor and on the genital- urinary system.
Hips : This yoga pose helps prepare the hips and the groins for meditative seated poses, which require more flexibility in these areas.

Question 18

Bhadrasana: CONTRAINDICATIONS

Answer 18

Practice in moderation and it provides relief in cases of sciatic, varicose vein and menstrual disorders.

People suffering from sciatica should not practice Baddha Konasana.

Question 19

Yogamudrasana: Seated Forward bending Pose

Answer 19

Chakra : SCrown Chakra (Sahasrara Chakra) , Third Eye Chakra (Ajna Chakra) , Solar Plexus (Manipura Chakra)
Dosha : Pitta
Mahabhutas : Fire
Complementary: Ushtrasana

Question 20

Yogamudrasana: BENEFITS

Answer 20

Yoga Mudrasana brings flexibility to the back, spine and the hips.
This asana tones all organs in the abdomen.
It helps to relieve constipation and improves digestion.
It activates the Manipuraka Chakra which helps to improve the general energy level of a person.

Question 21

Yogamudrasana: CONTRAINDICATIONS

Answer 21

• Injury of the neck, shoulders, hips, knee, pelvic girdle, and ankles should avoid the practice of this pose.
• With back issues related to injury, surgery, or pain should avoid the practice of Psychic Union Pose completely

Question 22

Mandukasana: Frog posture

Answer 22

Chakra : Solar Plexus (Manipura Chakra) , 
Sacral Chakra (Swadisthana Chakra) , 
Root Chakra (Muladhara Chakra)
Dosha : Pitta , Kapha
Mahabhutas : Fire , Water , Earth
Complementary:

Question 23

Mandukasana: BENEFITS

Answer 23

It massages the entire abdominal organs. Thus, good for smooth functioning of these organs.
It controls weight. Thus effective for those who are longing for weight loss and making the stomach flat.
It is beneficial in case of constipation and indigestion.
It is helpful to release unwanted gases from the stomach thus make you feel relaxed and calm.
It helps to control diabetes by stimulating the pancreas.

Question 24

Mandukasana: CONTRAINDICATIONS

Answer 24

It shouldn’t be performed by those who has backache.
It shouldn’t be practiced who has ulcer.
Knee pain patients should avoid it.
Don’t put maximum stretch on your stomach; try to maintain the pose for longer period of time.
Avoid if having ankle injuries,High blood pressure,Insomnia,Migraine.