And what it means to be “seated”
During a time of transitioning seasons, unpredictable global events, and distractions on distractions, now is as good a time as any to get grounded – without sinking or getting stuck in the mud – and to create space without floating away into the ethers. Enter: the steady and comfortable seat.
The chairs in which we sit, however, could pose a challenge. One of my former yoga teachers once said that most chairs are unsupportive for the natural curves of the spine, a truth that became obvious the moment I slumped into a subway seat on my way back to Brooklyn after class. I may as well have been sitting in a large bucket.
The repercussions of poor pelvic and spinal health are plenty – ranging from physical tension to mental dis-ease. Considering how much we sit these days – a habit to remedy! – along with the scattered unpredictability of modern-day life, it could be in our best interest to learn how to sit well.
Understanding seated postures is not just important, but essential in yoga asana – the physical practice of yoga – and in life in general (it’s all connected, and so on). The word asana actually translates as seat, and although in this sense asana refers to yoga postures, the postures also prepare body and mind for an actual seat in meditation.
To me, this means that whatever yoga posture we are practicing – or even whatever moment we’re experiencing in our daily life, whether seated or standing – we can aim to remain “seated” and grounded in both body and headspace.
When we can physically embody a stable seat while maintaining a tall, spacious spine, we not only support the health of our back, but also cultivate a sense of mental and emotional steadiness and spaciousness.
To apply this, it helps to have a bit more insight on how the legs are situated within the pelvis in both bent and straight-legged seated poses. With this awareness, length and space in the torso come more naturally – even if effort is still needed – whether you’re practicing yoga, working at your desk, meditating, or just trying to get comfortable in an unfamiliar chair.
Finding comfort in airplane seats remains a mystery, though. I suppose that’s where meditation and mind over matter come in, but I digress…
Along with physical practices, it’s true that food, lifestyle habits, mindset, and mindfulness also contribute to the cultivation of this sense of physical and mental balance. Our body and mind thrive when these elements are in harmony, but working with the physical body is often the most accessible and tangible way to start.
Reach out if you seek more personalized support in developing your own mind-body wellbeing tools:
Whether or not you ever take my class, I invite you to review this short video for five postures and simple tips to help you understand the most common seated positions used at the beginning or end of most yoga classes – including for meditation.
Helpful Props for Seated Poses
P.S.A. It doesn’t mean you’re less advanced if you use props! Practicing yoga attentively and adapting to your body’s needs is one of the most advanced things you can do as a practitioner.
- 1 or several yoga blocks – I prefer cork
- 1 or or several yoga blankets – smoothed and neatly folded
- 1 bolster or chair – an Iyengar yoga chair is a multifaceted tool
- A wall for support – to sit on the floor with your back up against a wall
Props are especially helpful if sitting on the ground causes your spine to round or your knees to fly upward while in a cross-legged seat.
Elevating the pelvis onto a height allows the legs to descend in a way that permits the spine to lift more comfortably – all of which helps you focus on the present moment instead of struggling to sit upright.
A variety of curated yoga and mindfulness tools and more can be found on my Amazon storefront (I receive a small commission).
*Use code SASHAMANDUKA for 15% off Manduka EU props – they’re my go-to brand.
Tips for Seated Postures
Whether you’re working at a desk, sitting at the dinner table, or exploring various seated yoga postures, consider these tips to support your pelvis and spine.
- Sit equally on your sit bones. These are the two bony points at the base of your pelvis. Notice if you’re rolling forward, backward, or favoring one side. The sacrum should gently lift in and up.
- When seated in a chair, sit on the edge of it without slouching. Avoid rolling back onto the pelvis, and keep knees over ankles when possible. If the feet don’t reach the floor or the pelvis is lower than the knees, add something under the feet or pelvis to align the hips with the knees.
- When seated on the floor with bent knees, ensure the pelvis is grounded. If the knees pop up or the spine can’t extend, sit on a neatly folded blanket(s) or cushion. If you have back pain, sit up against a wall, or opt for a chair for now.
- When seated on the shins, support the knees. If the knees are unhappy, place a block or several between the ankles to sit on. If the thighs and shins are together, you can add a folded blanket between the calves and the thighs, with the folded edge at the back of the knees. If sitting on elongated ankles causes pain, slide a thinly rolled or folded blanket under the space between the ankles and mat.
- When seated on the floor with straight legs, engage the leg muscles. Press down through the thighs, activate the muscles around the knees, curl the toes back, and extend through the heels. Sit up tall and breathe through the effort.
- Lift the spine upward in all directions. Imagine lengthening the armpits up and away from the hips. Keep the belly long and soft.
- Widen the collarbones. Roll the corners of the shoulders back. Do this without squeezing the shoulder blades together or thrusting the lower back forward.
- Keep the eyes soft and breathe easily. A calm gaze and smooth breath support both ease and attention.
Common Seated Yoga Poses
As demonstrated in my lil’ video:
- Sukhasana / Easy Seat.
- Siddhasana / Accomplished Pose.
- Padmasana / Lotus Pose.
- Virasana / Hero Pose.
- Vajrasana / Thunderbolt or Diamond Pose.
As mentioned, I find these to be the most common seated postures when beginning or ending a yoga class, as well as for pranayama – breath work – and meditation.
You can also explore foundational seated postures that will help inform a variety of other related postures, like Dandasana / Staff Pose and an upright Upavistha Konasana / Wide-Angle Seat.
To my knowledge, variations of all of these poses can be practiced while pregnant or on your cycle – with props as needed – depending on your needs and comfort level.
Consult a professional if you have any serious concerns regarding the spine, pelvis, knees, ankles, and feet or toes.
Please let me know of any questions – there are countless modifications to ensure the health of the legs and spine in seated poses.
I love helping students adapt and embody poses based on their unique needs – yoga is really a universal practice that meets us where we’re at 🙂
Enjoy taking care of your body in this way!
Take good care,
S
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