Yoga is the holistic path to health, a practice that balances the mind, body, and soul, and also maintains the overall well-being. Yoga is a wider concept with a lot of aspects with asana being a major one. Yoga asanas are designed to provide the gift of wellness and with a consistent practice, one can be positive, healthy, and happy in life. Asana is the position in which a yogi sits and each posture is designed to cultivate awareness, concentration, and relaxation.
According to the ancient yoga texts, there are 84 classic yoga poses that are the blend of sitting poses, standing poses, bending poses, inversions, lying down poses, resting poses, etc. The cross-legged yoga poses and Tadasana form the base position for the rest of the poses.
Crossed-legged yoga asana is an essential part of the yoga practice commonly used during the meditation and pranayama practices. These poses are simple and great for your body and mind health.
Here are top five crossed legged yoga poses that you can practice daily.
Sukhasana (Easy Pose)
• Sit straight on the floor with the legs stretched outward.
• Now cross your legs, placing the feet under the knees. This way you can form a triangle-like shape with your shins and thighs.
• Keep your arms straight, placing the hands on the knees in Gyan Mudra- thumb and index fingers pressing each other and rest of the fingers are straight pointing outward.
• Keep the body relaxed and sit in the pose for as long as you can.
Benefits– Improves flexibility, lengthen the spine, calms the mind, improves posture and alignment, massages calf muscles, reduces stress, gives a sense of tranquillity and stillness, promotes groundedness, and broadens the chest.
Padmasana (Lotus Pose)
• Sit on the floor with erect spine and legs stretched outward.
• Now bend the right knee and with the help of your hand place the right foot on the left thigh.
• Do the same with the left leg and when both the legs are crossed, place your hands in Gyan mudra.
• Take a long breath and hold the pose for a few seconds. You can also lie down with the chest upward and crown of the head, touching the floor, for modified Padmasana.
Benefits- Increases attention and spine flexibility, relieve menstrual symptoms and sciatica, awakens the Chakra, eases childbirth, stretches the ankles and knees, calms the mind and body, stimulates the abdomen area, restores energy and maintains the joint flexibility.
Baddha Konasana (Butterfly Pose)
• Sit with an erect spine on the floor with legs stretched outward.
• Exhale and bend your knees and touch the soles of the feet together.
• Hold the feet and bring it closer to the pelvic region and let your knees drop to each side.
• Be comfortable in the pose and hold it for a minute.
• Then lift your knees upon inhalation and drop down while exhalation. Do the flapping process for five minutes.
Benefits- Stimulates the kidneys and prostate glands, improves circulation, massages abdominal organs, stretches the knees, relieves mild depression, soothes sciatica, good for women when it comes to fertility, reproduction functioning, childbirth, menopause and menstrual disorders, and is therapeutic for asthma.
Ardha Matsyendrasana (Half Lord of the Fishes Pose)
• Sit on the floor with a straight spine and legs stretched outward but placed together.
• Now fold your left leg in a way that the heel of the left foot should be kept next to the right hip.
• Place the right leg beside the left knee by taking it over the left knee.
• Now twist your waist towards the right setting the gaze on the right shoulder.
• Keep the spine erect and place the right hand behind you and the left hand on the right knee.
• Hold the pose for a minute. Exhale and release. Repeat on the other side.
Benefits- Tones the abs, energizes the body, opens the shoulder and neck, cleanses the internal organs, detoxifies the body, stimulates abdominal organ, increases oxygen supply, cures slipped disc, and reduces stress.
Gomukhasana (Cow Face Pose)
• Sit straight on the floor with legs stretched out in front.
• Now bend your right leg and place it under the left hip. Then fold the left leg and place it over the right thigh.
• Your knees should be closed together. Now, take your right arm and place it behind your back.
• Now take the left arm over the left shoulder and lock the hands. Hold the pose for a minute. Release and repeat on the other side.
Benefits- Releases the shoulder stiffness, gives a deep bend to the back and reduces backaches, aids sciatica, enhances kidney functioning, helps diabetics, treats sexual ailments, and reduces stress and anxiety.
So those who want to ditch the strenuous activity may turn towards these therapeutic cross-legged yoga poses and practice them daily for the profound effect on the body functioning.
Practice yoga regularly and make your being and life better each day.