How to Sit in Yoga Class - Making Your Practice More Accessible
I believe that yoga should be accessible to everyone, regardless of physical ability or experience level. I know that sitting on the floor can often feel uncomfortable and sometimes it is not physically possible. However there are so many different ways that you can sit that make it more enjoyable and accessible. So this blog post has been written to help you understand the different ways that you can sit, even if your teacher hasn’t mentioned it.
1. Seated in a Chair with Blocks Under the Feet
This posture is ideal for those who may have difficulty reaching the floor with their feet. Sit comfortably in a sturdy chair with your back straight. Place blocks or sturdy objects under your feet to ensure that your thighs are parallel to the ground. This alignment helps in maintaining a balanced posture, reducing strain on the lower back and promoting a stable base.
2. Seated in a Chair with Feet Flat on the Floor
For individuals who can comfortably reach the floor, sitting in a chair with feet flat on the ground is a great option. Ensure your feet are hip-width apart, and your back is straight but relaxed. This posture encourages proper alignment of the spine and can be easily integrated into a daily routine, whether at home or in the office.
3. Cross-Legged (Sukhasana)
Sukhasana, or Easy Pose, is a classic seated posture. Sit on the floor with your legs crossed in front of you. If your hips are tight or your knees are higher than your hips, sit on a cushion or a folded blanket to elevate your hips. This posture promotes grounding and is excellent for meditation and pranayama.
4. Sitting on the Floor One Knee Bent Up and the Other Leg Bent
In this variation of Ardha Matsyendrasana (Half Lord of the Fishes Pose), sit on the floor with one leg bent up and the other leg bent and resting on the floor as if in a cross-legged pose. Ensure both sit bones are grounded and use your hands to support and lengthen your spine.
5. Sitting with Legs Out Straight in Front of You (Dandasana)
Dandasana, or Staff Pose, is a great seated posture. Sit with your legs extended straight in front of you, feet flexed. Keep your back straight and place your hands beside your hips. This pose helps to improve posture and strengthens the back muscles. Sit on a blanket if it make the position more comfortable.
6. Sitting with Legs Out Wide in Front of You
Flex your feet and sit up tall, ensuring your spine is straight. This posture might be a better fit if sitting cross legged/with bent knees is uncomfortable for you.
7. Sitting Cross-Legged with Support from the Wall
If sitting cross legged feels ok, but your back starts to ache and burn, sitting cross-legged with your back against a wall can be very beneficial. This posture allows you to enjoy the benefits of Sukhasana while ensuring your spine is supported, which can help in maintaining proper alignment and reducing discomfort. You can also try this with all of the other floor based positions above.
8. Use Blocks, Blankets and Cushions
Using blocks, blankets and cushions under your bottom is also a brilliant way to improve how these seated postures feel in your body.
Will you change the way you sit?
These seated yoga postures offer a versatile and accessible way to incorporate yoga into your daily life. Whether you are sitting in a chair, on the floor, or using additional props for support, there is a seated posture suitable for everyone. I am dedicated to making yoga accessible to all, and encourage you to explore these postures to find what feels best for your body. Remember, yoga is not about perfection but about finding peace and balance within.
Stay grounded and peaceful.