Basic Sitting Positions with Advantages
JANU SIRSASANA: Proper foot position
Maintain an upright posture with your legs extended evenly in front of you. Bend the right knee and position the right foot such that the heel rests in the right groin and the front of the foot rests on the left thigh. Turn the foot so that the sole faces upward and squeeze the knee back to produce an oblique angle with the torso. This position will first be tough; do not force it. Place a folded blanket under each knee and the hips. Gradually, the knee will shift posteriorly. Simply maintain the ideal foot position.
JANU SIRSASANA: Ideal posture
After positioning the left foot and knee appropriately, extend the left leg while keeping it firmly planted on the mat. Firmly plant the heel and stretch the toes upward. (The heel should pull away from the ankle in a gentle manner.) Now exhale and bend forward over the straight leg, if possible grabbing the foot with both hands. Beginners should only bend as far as possible without arching their back. When this position is executed correctly and thoroughly, the body will roll forward over the extended leg, forming a level surface from the tailbone to the head. Maintain normal breathing for as long as possible. Inhale, let go of the handhold, stand up with ease, and straighten the bent leg while relaxing. Repeat on the reverse side.
JANU SIRSASANA: Incorrect stance
The heel is not in contact with its own thigh. The knee has not been fully retracted to achieve an acute angle. Because the pelvis is congested and unable to raise adequately, the back is hunched and arched. Instead of a complete and smooth spine stretch, the lumbar is overstretched and the remainder of the spine is restricted. The left leg is not perpendicular to the floor.
TRIANG MUKHAIPADA PASCHIMOTTANASANA is a seated forward bend over one leg
Typically, this position follows the previous one. Stretch your legs out in front of you. The right foot is close to the right hip when the right leg is bent. Toes should point backwards. The right calf is in contact with the right thigh. In this posture, the body will tilt, so place a little towel folded beneath the left buttock to keep the hips level and the forward stretch even and extended. Holding the left foot with both hands, inhale and bending forward while keeping the knees together, extend over the straight leg.
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In this position, it will be difficult for many pupils to even grasp the foot of the outstretched leg. Do not despair. Simply grasp the knee, shin, or ankle and sit with deep breaths in whichever posture provides the best extension. This will take time if the back is stiff and the spine rigid. Relax your grip and straighten your bent leg. Continue on the reverse side.
