5 Most Famous Sitting Postures of Hatha Yoga Asanas

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By Rishikul Yogshala

August 15, 2017

An upper body workout does not always imply running on the treadmill or lifting a bar bell. There can be an alternative that can be practiced while reaping its benefits without the inclusion of huffing or puffing. And, that alternative therapy is ‘Hatha Yoga’.

An art form that combines Ha or ‘the sun’ and Tha or ‘the moon’ signifying the ultimate balance of earth and human life, Hatha Yoga exercises the internal force of a human body in order to reform the mind, body and soul. This is one of the most traditional styles of yoga that has given rise to several other styles of contemporary art forms since its birth. The primary series of this art form is categorized into seven sub-categories – Surya Namaskara, Standing Asanas, Kneeling Asanas, Sitting Asanas, Prone Position Asanas, Supine Position Asanas, and Inverted Asanas.

Those who wish to indulge in sculpting of upper body and working their lower body without straining it, while gaining the desired balance of each and every limb can benefit greatly from the Sitting Hatha Yoga Asanas.

5 Most Famous Sitting Postures of Hatha Yoga Asanas

To elaborate further, let us discuss the five highly beneficial Hatha Yoga poses from the Sitting Sequence:

 Dandasana (Staff Pose)

Also known as the warm up yoga pose, Dandasana or the Staff pose primarily targets the shoulders and thorax muscles. The pose strengthens hip flexors, abdominal muscles, and chest muscles as well. While the benefits of this Hatha Asana are many more, here are some of the primary highlights:

  • Regular practice of this Hatha pose helps in body posture improvement.
  • The pose also lengthens and extends the spine along with strengthening back muscles.
  • Improves body’s resistance and strength towards back and hip injuries.
  • Relaxes the mind and emphasizes body awareness.
  • Improves digestive system

Baddha Konasana (Bound Angle Pose)

One of the major thigh blasting poses while also highly beneficial for stimulating abdominal organs; Baddha Konasana has a list of several more benefits:

  • Highly beneficial for strengthening and toning of inner thighs, and groin area.
  • Enhances flexibility of the hips and prepares the muscles for exerting meditative postures that require prolonged hours of seating.
  • Helps ease menstrual cramps.
  • Improves digestion.
  • Eases pain in the lower back and relieves sciatica.
  • Helps strengthening of mind and infuses positive thoughts.


Matsayasana (Fish Pose)

One of the major yoga poses for restoration of the body and mind, Matsayasana or Fish pose is eminent for the following benefits:

  • This Hatha yoga pose is highly beneficial for stretching the chest muscles and deep hip flexor muscles.
  • Tones and stretches the abdomen and improves digestion as well.
  • Helps get rid of double chin by eliminating fat from the neck.
  • Specifically improves back posture and relieves frustration.
  • Clears air tract and helps get rid of respiratory disorders.

Paschimottanasana (Forward Bend Pose)

As the astounding benefits of hatha yoga go on, Paschimottanasana takes another leap in the list of advantages of performing hatha yoga asanas on a regular basis. Some of the most vouched for advantages being:

  • Stimulates the core and helps in getting rid of belly fat.
  • Strengthens and stretches the ham strings, torso and spine.
  • Simulates pelvic region
  • Tones the shoulders and deltoids.

Gomukhasana (Cow Pose)

This particular yoga pose serves two purposes – it helps in warm up while it also helps in body restoration. Due to its dual capability, a yogi can open their sitting Hatha yoga series with this pose and also conclude the series with the same. Following are the primary benefits of this Hatha yoga asana:

  • An amazing posture to relieve stress and anxiety on both physical and mental levels.
  • Improves renal functions of the body and helps manage the repercussions of diabetes.
  • With regular practice of this pose, you can manage or get rid of sciatica.
  • Flexes and stretches the shoulders, sides, arms and thorax muscles.


Imbibe these sitting Hatha Yoga asanas as an integral part of yoga routine and get introduced to a more refined version of you while remaining in the comfort zone of your feet.

Supervision of a yoga instructor is highly recommended for beginners.

To know about Hatha Yoga in further detail, explore our Yoga Teacher Training In India.

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