Sitting yoga poses to improve mobility, flexibility and posture

Yoga is one of the safest and most effective methods for maintaining and restoring spinal health. When you strengthen your back’s flexibility and mobility, you’ll notice an immediate improvement in posture, circulation, and pain relief. In addition, movement is more accessible and expansive, muscles feel less stiff and pliant, and the danger of injury is significantly reduced. Today, a variety of therapy methods are accessible and recommended. On the other hand, Yoga is still the easiest and most effective way to improve spine mobility and strength. We’ve compiled a list of the most excellent sitting yoga poses for spine mobility, better physical stability, as well as a higher mental and emotional sense of security.

• Sirsasana (Janu Sirsasana) 

A comfortable position appropriate for all levels of experience is the head-to-knee exercise.

Process:

• Sit on your mat with one leg folded in front of you.
• Your heel should be in contact with your crotch.
• Extend the other leg to the side.
• Exhale and lower yourself, bending at the hips, with your arms lifted over your head.
• Bend till your hands can’t grip your foot.

Benefits: 

This exercise reduces stiffness and tension, improves abdominal blood circulation, and improves spinal mobility.

• Padmasana, or lotus stance

You can quickly try this pose with your legs spread out in front of you and palms towards the ground. 

Process:

• Bend your right knee and cradle your left elbow around the outside of your foot. Your right elbow crook should be touching your knee.
• Lift your chest and gently bounce your leg back and forth a few times to activate the hip joint while keeping your lower back straight.
• While doing so, take a few deep breaths, focusing on a slow inhale, hold the breath for a few seconds, and then exhale slowly.
• Unlink your hands gently and slowly return your leg to its extended position in front of you. Reverse the technique on your left leg.

Benefits:

This sitting yoga pose is recommended to increase flexibility, reduce menstrual cramps, body aches, and boost immunity.

• Shishuasana or Child Pose 

This is a mild stretch where you sit on your heels with your knees bent, and your hands stretched forward. It’s a surrender stance that reduces tension and makes you feel instantly at ease.

Benefits:

It deeply relaxes the back, alleviates constipation, soothes the nervous system, and improves posture.

• Ardha Matsyendrasana or sitting half spinal twist 

It’s a surrender stance that reduces tension and makes you feel instantly at ease.

Process:

This is a mild stretch where you sit on your heels with your knees bent, and your hands stretched forward.

Benefits:

It deeply relaxes the back, alleviates constipation, soothes the nervous system, and improves posture.

• Poorvottonasana or upward plank pose

Process:

• Sit with your legs extended out of you and your palms on the floor, fingers towards the feet.
•  With your hands supporting your weight, elevate your pelvis to make a straight, slanting line, maintaining your entire body in one line. 
• Feel the weight of your tension melt away by bending your head backwards!

Benefits:

Stretches the legs and hips, strengthens the wrists, arms, shoulders, back, and spine improves respiratory function, stretches the intestines and abdominal organs, and stimulates the thyroid gland.

If you combine these sitting Yoga poses with breathing exercises and mindfulness, you’ll get the most out of them. Consider adhering to an Ayurvedic diet as well. These healthy living habits will allow you to relax and have a long and happy life!