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Find out how to Sit for Pranayama: 5 Greatest Sitting Postures


udgeeth pranayama practice
Picture Supply: Shutterstock

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

Sure pranayamas may also 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 widespread pranayamas that you will note folks practising usually.

Every time you might be studying to carry out pranayama accurately, be it out of your trainer or different sources, you’ll ceaselessly discover the emphasis on the posture you assume. Though it’s stated that no matter posture you sit in, you ought 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 might be encouraging optimum oxygen circulation. Your lungs get the house to breathe and the diaphragm will get the house to broaden throughout deep breaths. Furthermore, the belly muscle tissues can simply broaden and contract as per the pranayama you might be practising. 

Extra basically, an uninterrupted movement of prana, which is the primary intention of pranayama, is established in a greater sitting posture.

The entire above components are essential steps in your religious observe.

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

You’ll find the reply to this ordinary and essential query on this article.

Sitting accurately for pranayama

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

One of the essential issues to keep in mind when deciding on the perfect sitting posture for pranayama is to take care of a tall, straight again. Your backbone must be in a secure 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.

Comply with the following tips when sitting for pranayama observe:

  1. Have a straight again – After we sit for pranayama respiratory, the backbone ought to preserve its pure bend somewhat than be pressured 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’s not potential to maintain your again straight naturally, you’ll be able to sit on a yoga block, cushion, or bolster to raise your hips above your knees or sit going through 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, be certain that 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 muscle tissues must be relaxed. This opens the entrance physique, particularly the thoracic area whereas establishing a powerful again.
  3. Take time to rearrange the legs – Your leg association can have a big impression on how snug it’s to take care of a straight again. You gained’t have the ability to benefit from the pranayama in case you expertise ache when sitting as a result of ideas will continuously go to the world of your physique that’s in ache. Because of this, utilizing props similar to yoga blocks and blankets is suggested.
  4. Loosen up your head, face, neck, and arms – Apart from the above requirements, you need to guarantee that the remainder of your physique is as relaxed and comfy as potential. Retaining your gaze or drishti at a focus in entrance of you’ll assist maintain the pinnacle and neck aligned with the backbone. Place your palms in your thighs or knees with a mudra of your selection which can loosen up your arms as nicely.

Take a while to assimilate to the place. See in case you are experiencing any discomfort or ache. After getting attained the specified place, maintain 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 so forth. 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.

Among the most really helpful and finest asana for pranayama observe are as follows:

1. Lotus Pose (Padmasana)

lotus pose or the padmasana
Picture Supply: Shutterstock

Padmasana is called 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 perfect sitting place for pranayama, in response to 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 muscle tissues and nerves are all stimulated.

Find out how to carry out

Sit on the bottom together with your legs stretched in entrance of you. Bend the appropriate leg and place the outer fringe of the toes close to the left hip crease, sole going through up. Equally, bend the left leg and place the outer fringe of the toes on the appropriate hip crease, sole going through up.

Within the excellent place, your knees ought to contact the bottom. If not, you’ll be able to place yoga blocked underneath your knees or you’ll be able to sit on a cushion or bolster to raise your hips.

Your palms ought to ideally type the Gyan Mudra and be positioned on the knees or just palms going through up or down.


  • Proceed with warning in case you do not need sufficient hip flexibility.
  • Don’t pressure your toes in direction of the hip crease. Take your toes so far as they will go. 
  • Keep away from practising on this pose in case you have sciatica.
  • Keep away from this pose in case you have a power damage or have undergone surgical procedure just lately.

2. Completed Pose (Siddhasana)

accomplished pose
Picture Supply: Canva

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

Siddhasana is called an achieved posture as a result of it symbolizes attaining the extent of excellence crucial to rework right into a Siddha, or Adept Yogi. One who has attained religious 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 great seated posture for growing hip and inside thigh flexibility. With out exerting any muscular effort, your heels press in opposition to your perineum, creating just a little root lock that aids in lifting vitality out of your physique’s decrease area.

Additionally learn: Find out how to Do Shambhavi Mahamudra and Its Advantages

Find out how to carry out

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

Tuck your proper foot’s toes between your left thigh and calf to take care of a straight posture.

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

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


  • Should you undergo from sciatica, don’t carry out this pose.
  • Within the occasion of damage or surgical procedure to any a part of your decrease physique and again or abdomen infections, keep away from this pose until you might have 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 preserve a straight again.

Find out how to carry out

Sit on the bottom together with your legs stretched in entrance of you. Bend each legs and place each toes underneath the calf of the other leg. Together with your palms, deliver the toes of the appropriate 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 appropriate knee.

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


  • Don’t pressure your toes 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 danger of a restricted blood provide to the pelvic area.
  • Sciatica sufferers ought to carry out this pose underneath strict supervision or not carry out in any respect. 
  • Follow some hip-opening asana to arrange for intensive hip rotation.

4. Thunderbolt Pose (Vajrasana)

Picture: Canva

Though vajrasana is a meditative place, it’s ceaselessly 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 all the physique, primarily the decrease physique. Vajrasana is a incredible train to reinforce posture.

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

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

Find out how to carry out

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


  • Your knees will likely be underneath a number of pressure on this place. Due to this fact, don’t execute Vajrasana in case you have 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 averted.
  • This pose shouldn’t be carried out by anybody who has just lately or severely injured their ankles, hamstrings, calves, shins, or knee ligaments.

5. Straightforward Pose (Sukhasana)

Easy Pose
Picture Supply: Shutterstock

Should you discover bother sitting for prolonged intervals in Siddhasana, Vajrasana, or Padmasana, attempt sukhasana for pranayama. Because the title implies, the Straightforward Pose is a simple cross-legged meditation asana used for pranayama.

Though it’s less complicated than the opposite positions talked about above, it may nonetheless enable you turn out to be extra conscious of your breath and physique. Sukhasana is a incredible place for inexperienced persons since it’s easy to maintain good posture and sit for longer intervals with out slouching ahead.

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

Find out how to carry out

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


  • Don’t sit on this pose in case you have a knee damage
  • Pay attention to slouching, particularly when inexperienced persons sit on this pose for an extended period.


To learn probably the most from pranayama, you could sit comfortably. Follow these positions responsibly and inside your bodily limitations.

Regularly requested questions

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

Sure. If sitting on the bottom just isn’t possible on account of any purpose, you may as well sit on a chair. In such a state of affairs, the soled of your toes 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 completed standing?

Sometimes, pranayama just isn’t carried out whereas standing. Nonetheless, a variation of deep respiratory, often called Standing Deep Respiration Pose, is usually practiced in scorching yoga sequences. The sort of respiratory is carried out whereas standing in Tadasana (mountain pose).

The sluggish, deep, extended, and four-step Sama Vritti Pranayama method utilized in Hatha Yoga is similar to the deep respiratory being completed on this context. With a purpose to put together the physique for the asanas within the sequence, any such respiratory aids in bringing deeper consciousness to the breath.

3. Can we do pranayama whereas mendacity down?

Performing pranayama whereas mendacity down is usually 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 type is known as, usually really helpful his college students to observe pranayama whereas mendacity down in the event that they had been in poor health or fatigued. In keeping with him, training any type of yoga wants an alert but nonetheless thoughts and a secure backbone, which is feasible whereas mendacity down.

If you wish to observe pranayama whereas mendacity down, be certain that to make use of correct assist in your backbone, neck, and head.




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