Sitting Asanas for Beginners to Improve Flexibility

Sitting Yoga Asanas For Beginners

The 11 sitting asanas that beginners can try right away are:

1. Vajrasana (Diamond Pose)

This pose involves sitting on your heels with your back and body aligned with each other. This pose helps to strengthen your ankles and knees. When you do this asana regularly, you can see a visible improvement in your overall posture, digestive health and blood circulation.

2. Sukhasana (Easy Pose)

This is one of the best poses for beginners. You need to sit cross-legged on the floor and keep your arms on your legs while you focus on your breathing patterns in this pose. Keep interchanging the position of your legs every five minutes for improved flexibility. This asana keeps you relaxed and improves your alertness.

3. Baddha Konasana (Butterfly Pose)

In this pose, you need to bend your knees and bring your feet soles together. You may find it difficult to do this initially, but as you keep practising it, you can do it easily. This asana requires improved flexibility and strength in your limbs, groins, hips and thighs.

4. Dandasana (Staff Pose)

Perfect for beginners, this asana requires you to sit on the ground and extend your legs forward, while you maintain the straightness of your spine. Doing this regularly can improve your posture and increase the strength of your core muscles. Once you perfect this asana, it will be easy for you to do other complicated yoga poses.

5. Padmasana (Lotus Pose)

Here, you need to sit on the ground with your foot resting on the opposite thigh. Perfect for improving focus and mindfulness, this asana may take a while to master. According to yoga experts, it is considered ideal to practice pranayama in this pose.

6. Gomukhasana (Cow Face Pose)

Here, you need to sit with your knees stacked over each other, and your arms at your back. This is one of the best poses you can try to get rid of stiffness in your shoulders, back or neck. It also helps improve your digestive health, focus and overall body alignment.

While yoga can help you with many issues like digestion, body posture, spine alignment, blood circulation, flexibility and more, you cannot depend completely on it to recover from an ailment. Always seek professional help to get yourself treated. This is why it is a good decision to buy health insurance as soon as you can. With the right policy, you can get comprehensive coverage for all your medical expenses, like hospitalisation, treatments, consultation charges, etc. This way, your financial plans won’t be impacted.

7. Ardha Matsyendrasana (Half Spinal Twist)

This pose requires you to sit down by bending one leg and extending the other, with your body twisting at the angle of the bent leg. Doing this pose regularly can help improve your digestion and flexibility in the spinal and abdominal muscles.

8. Virasana (Hero Pose)

Here, you need to keep your thighs well grounded and your back in a straight position as you sit between the heels. Improved digestion, good blood circulation to the legs and reduced stress are some of the benefits you can enjoy with this pose.

9. Hanumanasana (Monkey Pose)

Though it may be slightly difficult for you to hold this pose initially, it is one of the best asanas for beginners. In this pose, you extend one leg, while the other is held back in a split position. It is one of the best poses for improving the flexibility of your hamstrings, overall balance and leg strength.

10. Akarna Dhanurasana (Shooting Bow Pose)

As the name indicates, you have to sit in the position of drawing a bow in this asana. Extend one leg forward and keep the other close to your groin to experience increased strength and flexibility in your legs.

11. Janu Shirshasana (Head to Knee Pose)

Keep one leg extended and bend the other leg in this asana. Now, adjust your posture so that you reach your extended leg. When you hold this pose for a few minutes, it helps you relax. It also helps to stretch the groin and hamstring muscles well.

If you’re a senior citizen reading this article, do not perform any yoga asana without consulting a medical professional first. Furthermore, ensure that you have a good health insurance plan protecting you when you indulge in measures that are meant to improve your health. You can explore health insurance plans for senior citizens to get a better understanding of the kind of protection you can avail of.

Conclusion

Yoga asanas are suitable for people of all ages and expertise levels. If you are a beginner to these asanas but have been diagnosed with an ailment, please seek medical advice before including yoga asanas in your daily life. Though most of the poses, especially the sitting asanas, don’t cause any harm, getting a go-ahead from your doctor is highly recommended before you start them.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Sources: tataaig.com, bajajfinserv.in

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on July 16, 2025