So far, in this book we have covered 17 seated asanas.  These seated postures form the foundation for all other sitting asanas.  The poses are:

1.     Swastikasana

2.     Baddha Hastangulyasana

3.     Parsva Swastikasana

4.     Parivrtta Swastikasana

5.     Adho Mukha Swastikasana

6.     Virasana

7.     Parvatasana

8.     Parsva Virasana

9.     Adho Mukha Virasana

10. Janu Sirsasana

11. Dandasana

12. Paschimottanasana

13. Baddha Konasana

14. Upavishta Konasana

15. Supta Swastikasana

16. Supta Baddha Konasna

17. Supta Virasana

In the seated asanas it is difficult to access the root of the spine and extend it.  It is easier to do this in standing asanas.  That is why standing poses are taught first.  But it is important to practice these 17 poses regularly to acquire ease and freedom of movement in the spine. 

We may avoid the practice of asanas because the results are not instantly visible.  But just like a plant needs good roots underground, the asanas stimulate and revitalize the muscles and nerves.  The blood vessels proliferate, circulation improves and the muscles and nerves receive a generous supply of oxygenated blood.  The advantage of this process both relaxes taut, strained muscles and pacifies the mind. 

The seated postures put the joints of the lower body through their paces. Mr. Iyengar says that pain in the joints is often caused by the accumulation of toxic waste. By moving the hips, knees, ankles and toes this helps to move blood and lymph through the body to be filtered by the kidneys and discarded as waste. Before even before joint pain appears, other symptoms such as indigestion, flatulence, bloating, heartburn, restlessness, discomfort, fatigue, peevishness and erratic behavior emerge.  If the blood is impure, the mind also becomes impure.  To avoid this, to improve circulation and to maintain the visceral organs in an optimal state, it is essential to learn forward, bending, lateral bending and twisting actions as well. 

 Eradication of the Duality

In the Yoga Sutras, Patanjali says that once the yogi has established themselves firmly and with ease in the asanas, then the dualities no longer disturb one’s mind.  Everyone is aware of the duality of the body and mind, but many students are often surprised at the disparity between the two halves of the body.  Our two hands, arms, feet, legs, eyes and nostrils do not function equally.  We are not consciously aware of the fact that this imbalance puts undue pressure on one side of the body and eventually affects the mind.  Eliminating imbalances in these asanas help to equalize the structure and function of both halves of the body.  This is especially important when learning inversions as any discrepancies are magnified in these poses and can be a cause for concern. 

 Sequences for some common problems 

For controlling high blood pressure, or for headaches, head colds and blocked sinuses:

-        Adho Mukha Swastikasana, Adho Mukha Virasana, Janu Sirsasana and Paschimottanasana.

-        Supta Swastikasana, Supta Baddho Konasana and Supta Virasana

For stiff knees:

-        Dandasana, Swastikasana, Baddha Konasana and Virasana in that order.

 For those without any major ailments or physical limitations, practice these poses sequentially to maintain overall health:

-        Dandasana, Swastikasana cycle,Baddha Konasana, Virasana cycle, Upavishta Konasana, Janu Sirsasana, Paschimottanasana, Supta Swastikasana, Supta Baddho Konasana and Supta Virasana

To relieve pain or cramps in the back:

-        Parsva Virasana, Parsva Swastikasana and Parivrtta Swastikasana

-        The vertical stretches Baddha Hastangulyasana and Parvatasana also relieve cramps or strains in the back, these vertical stretches, working against gravity require more strength.  They should be added after the twisting asanas and only after the pain has been relieved. 

Duration

How long you hold a pose is another aspect of asana practice.  If you have a sprain or an injury, it is not advisable to hold the same position for a long time.  Instead, it is better to repeat the asana alternately on the right and left sides 3 or 4 times.

On the other hand, if you have a headache for example, it is better to hold the prescribed asana for a longer duration, consciously relaxing the breath and taking time to pacify the neck, head, eyes and forehead.

Sitting asanas provide respite from heat and from the stresses and strains of an overly busy life. 

Since it is easier to maintain a seated pose for longer than a standing pose, it is also easier to observe the body, its movements (or lack thereof) and the placement of the limbs in a seated position.  Also, since the nervous system is not excited, it is possible to watch the mind dispassionately and to see how the feeling of serenity seeps from the outermost layer to the innermost recesses of one’s consciousness.  Seated asanas help the practitioner on the inward journey to the very core of one’s being. 

To read the entire chapter, click here.

To see pictures of the 17 seated asanas in this blog post, click here.