7.2 Standing & Sitting Asanas: Technique, Benefits & Contraindications

Standing & Sitting Asanas: Technique, Benefits & Contraindications

The physical postures (Yogasanas) of the Common Yoga Protocol comprise a carefully sequenced progression of standing, sitting, prone, and supine asanas designed to move the vertebral column systematically through all anatomical planes: axial elongation, flexion (forward bending), extension (backward bending), lateral flexion (side bending), and axial rotation (twisting).

By commencing with standing postures, the practitioner establishes proprioceptive grounding and cardiovascular engagement. Progressing to seated postures stabilizes the pelvic basin, facilitates thoracic expansion, and initiates deeper visceral stimulation in preparation for pranayama.

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1. Standing Asanas in the Common Yoga Protocol

Standing postures require active activation of the plantar arches, lower extremity stabilizers, and pelvic girdle, training both physical equilibrium and mental stability (Sthirata).

Standing Series Progression in CYP:
  [Tadasana]         --> Axial Elongation & Neuro-muscular Grounding
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  [Vrikshasana]      --> Unilateral Balance & Cerebellar Integration
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  [Pada-Hastasana]   --> Forward Flexion & Posterior Chain Stretch
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  [Ardha Chakrasana] --> Backward Extension (Complementary Counter-Pose)
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  [Trikonasana]      --> Lateral Flexion & Pelvic Opening

1. Tadasana (Palm Tree Pose)

• Sanskrit Etymology: Tada (Palm tree) + Asana (Posture). The body elongates upward like a tall, straight palm tree.
• Step-by-Step Technique:
  1. Stand upright in Samasthiti with feet placed 2 inches apart, distributing weight evenly across the heel, ball of the big toe, and ball of the little toe.
  2. Interlock the fingers of both hands in front of the chest, then invert the palms so they face outward.
  3. With a slow, deep inhalation, raise the arms straight overhead, keeping the elbows extended and upper arms grazing the ears.
  4. Simultaneously elevate the heels off the floor, rising up onto the balls of the toes.
  5. Fix the gaze (Drishti) on a steady, unmoving point at eye level directly ahead. Maintain the balance for 10–15 seconds with smooth, rhythmic breathing.
  6. With an exhalation, slowly lower the heels to the floor, release the fingers, and bring the arms down to the sides.
• Physiological & Therapeutic Benefits:
  • Promotes axial elongation of the vertebral column, decompressing intervertebral discs.
  • Calibrates neuromuscular balance, stimulates proprioceptors in the ankles and plantar fascia, and strengthens calves and arches.
  • Corrects faulty postural alignment and habitual slouching.
• Contraindications & Safety:
  • Varicose Veins: Avoid prolonged standing on the toes, which increases hydrostatic venous pressure in impaired saphenous valves.
  • Severe Acute Headache, Vertigo, or Low Blood Pressure: Keep heels grounded on the floor while stretching the arms overhead.

2. Vrikshasana (Tree Pose)

• Sanskrit Etymology: Vriksha (Tree) + Asana (Posture). Represents rooted stability below and upward reaching grace above.
• Step-by-Step Technique:
  1. Stand in Samasthiti. Shift body weight onto the left foot, pressing firmly into the ground.
  2. Bend the right knee, reach down, and place the sole of the right foot high against the inner medial aspect of the left thigh, with the heel pressing near the perineum and toes pointing downward.
  3. Ensure the right knee points directly laterally to the right side, keeping the hips square to the front.
  4. Inhale, join the palms in front of the chest in Namaskara Mudra, and steadily raise the arms overhead, extending the spine.
  5. Fix the gaze on a steady focal point. Hold for 10–30 seconds with normal breathing.
  6. Exhale, slowly lower the arms, release the right leg, and repeat the posture on the opposite side.
• Biomechanical Rule: Never place the sole of the foot directly against the medial side of the opposite knee joint; this exerts harmful lateral shear forces on the knee's medial collateral ligament (MCL).
• Physiological & Therapeutic Benefits:
  • Improves vestibular-cerebellar integration and balance coordination.
  • Strengthens ligaments and tendons of the weight-bearing ankle, knee, and hip.
  • Cultivates single-pointed concentration (Ekagrata) and mental equilibrium.
• Contraindications & Safety:
  • Acute Arthritis of the Knee or Hip: Modify by resting the toe on the floor and placing the heel against the lower shin.
  • Vertigo: Practice near a wall for balance support; keep hands at chest height.

3. Pada-Hastasana (Hands to Feet Pose)

• Sanskrit Etymology: Pada (Foot) + Hasta (Hand) + Asana. Bending forward until the hands meet the feet.
• Step-by-Step Technique:
  1. Stand upright with feet 2 inches apart. Inhale deeply, raising both arms straight overhead, elongating the spine.
  2. Exhale slowly, hinging forward from the hip joints (acetabulofemoral joints), keeping the spine long and chest open rather than rounding the lumbar spine.
  3. Lower the torso until the palms rest on the floor beside the feet, or grasp the ankles or toes. Bring the forehead toward the shins without forcing.
  4. Hold for 10–20 seconds with normal, calm breathing.
  5. Inhale, engage the spinal extensors, and smoothly lift the torso back to the vertical standing position. Exhale, lowering arms.
• Physiological & Therapeutic Benefits:
  • Provides a deep stretch to the entire posterior myofascial chain: gastrocnemius, hamstrings, gluteus maximus, and erector spinae.
  • Compresses the abdominal viscera, massaging the liver, spleen, and intestines to relieve constipation and stimulate peristalsis.
  • Increases cranial blood perfusion.
• Contraindications & Safety:
  • Lumbar Disc Herniation (Slipped Disc) & Sciatica: Strictly contraindicated; forward spinal flexion forces the gelatinous nucleus pulposus backward against compressed spinal nerves.
  • Severe Hypertension & Heart Disease: Avoid complete forward inversion, which increases intracranial and intrathoracic vascular pressure.
  • Abdominal Inflammation, Hernia, Ulcers, High Myopia, Vertigo and Pregnancy: Avoid (CYP booklet caution); glaucoma also calls for caution with head-down positions.

4. Ardha Chakrasana (Half Wheel Pose)

• Sanskrit Etymology: Ardha (Half) + Chakra (Wheel) + Asana. An arch resembling a half circle.
• Step-by-Step Technique:
  1. Stand upright with feet 2 inches apart. Place both hands on the lower back (sacroiliac junction), with fingers pointing downward or forward, and draw the elbows parallel behind the back.
  2. Inhale, drop the head gently backward, arching the neck.
  3. Continue inhaling while pressing the hips slightly forward and bending the thoracic and lumbar spine backward into a smooth arch.
  4. Maintain normal breathing for 10–15 seconds, keeping the knees straight and weight balanced across the feet.
  5. Inhale, slowly return the torso to the upright position; exhale, straighten the head and release the hands.
• Physiological & Therapeutic Benefits:
  • Serves as the immediate counter-pose to Pada-Hastasana, restoring natural lumbar lordosis.
  • Expands the thoracic cage and stretches the pectoralis major, significantly increasing pulmonary vital capacity.
  • Stretches the anterior neck, stimulating the thyroid and parathyroid glands.
  • Relieves upper back stiffness and postural kyphosis.
• Contraindications & Safety:
  • Vertigo or Tendency to Giddiness: Avoid this posture (CYP booklet).
  • Hypertension: Bend back with care (CYP booklet). The booklet lists help in cervical spondylitis among the benefits when the posture is practised gently.

5. Trikonasana (Triangle Pose)

• Sanskrit Etymology: Trikona (Triangle) + Asana. The body and legs form geometric triangular shapes.
• Step-by-Step Technique:
  1. Stand with the feet comfortably wide apart.
  2. Inhale, raising both arms laterally sideways to shoulder level, parallel to the floor, palms facing down.
  3. Exhale, bend the torso laterally to the right from the hip joint, keeping the torso in the same vertical plane (avoiding collapsing the chest forward).
  4. Place the right hand just behind the right foot (or on the knee or shin if you cannot reach). Extend the left arm straight up in line with the right arm and turn the left palm forward.
  5. Turn the head upward to gaze at the tip of the left middle finger. Maintain for 10–20 seconds with steady breathing.
  6. Inhale, press firmly into the feet, and raise the torso back to center. Repeat on the left side.
• Physiological & Therapeutic Benefits:
  • Strengthens the quadriceps, hamstrings, and calves while mobilizing the hip joints.
  • Stretches the lateral trunk, quadratus lumborum, and intercostal muscles, enhancing rib cage mobility.
  • Relieves mild backache and tones the spinal nerves.
• Contraindications & Safety:
  • Acute Lumbar Disc Herniation: Lateral flexion with axial rotation places uneven shear stress on intervertebral discs.
  • Severe Sciatica or Recent Abdominal Laparotomy: Avoid deep lateral bending.

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2. Sitting Asanas in the Common Yoga Protocol

Sitting postures provide a stable triangular base of support between the ischial tuberosities and the lower extremities, relieving gravitational strain on the legs while facilitating precise spinal alignment and diaphragmatic movement.

Sitting Series Progression in CYP:
  [Bhadrasana]          --> Pelvic Opening & Urogenital Toning
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  [Vajrasana]           --> Pelvic Hemodynamics & Postprandial Digestion
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  [Ardha Ushtrasana]    --> Thoracic Extension & Thyroid Stimulation (Preparatory)
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  [Ushtrasana]          --> Full Anterior Chain Expansion & Thoracic Mobility
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  [Shashankasana]       --> Forward Flexion & Adrenal Calming (Counter-Pose)
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  [Uttana Mandukasana]  --> Diaphragmatic Excursion & Postural Correction
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  [Vakrasana]           --> Axial Rotation & Pancreatic/Visceral Massage

1. Bhadrasana (The Auspicious Pose)

• Sanskrit Etymology: Bhadra (Auspicious / Noble / Firm) + Asana.
• Step-by-Step Technique:
  1. Sit in Dandasana (seated staff pose) with legs extended straight forward and spine erect.
  2. Bend the knees and draw the soles of both feet together. Pull the heels firmly inward toward the perineum.
  3. Interlock the fingers over the toes. Keep the spine, neck, and head erect.
  4. Gently allow the knees to descend toward the floor without bouncing or forcing. Hold for 20–30 seconds with calm abdominal breathing.
• Physiological & Therapeutic Benefits:
  • Tones the pelvic floor musculature (levator ani) and improves circulation to the urogenital organs.
  • Relieves muscular stiffness in the groin, hips, and inner thighs (adductor group).
  • Keeps the knee and hip joints healthy, helps relieve knee pain, and relieves abdominal pain often experienced during menstruation (CYP booklet).
• Contraindications & Safety:
  • Severe arthritis and sciatica (CYP booklet caution).

2. Vajrasana (Thunderbolt Pose)

• Sanskrit Etymology: Vajra (Thunderbolt / Diamond / Firm) + Asana. Also refers to the Vajra Nadi, which governs the genitourinary system.
• Step-by-Step Technique:
  1. Kneel on the mat with knees and shins together. Bring the big toes together so they touch or overlap slightly; separate the heels.
  2. Lower the buttocks into the cradle formed between the flared heels, resting the weight on the inner arches.
  3. Place palms flat on the knees or thighs, elbows relaxed, and keep the spine, neck, and head aligned vertically.
• After Meals: Vajrasana is traditionally the one posture recommended after a meal, and the CYP booklet lists it as good for digestion. It is also a stable meditative seat.
• Proposed Mechanism: The usual explanation is that sitting on flexed knees reduces circulation to the legs and favours blood flow to the abdominal (splanchnic) organs. Treat this as a traditional explanation rather than a proven mechanism.
• Contraindications & Safety:
  • Piles, knee pain and ankle injury (CYP booklet); also acute knee injuries and severe osteoarthritis.

3. Ardha Ushtrasana & Ushtrasana (Camel Pose)

• Sanskrit Etymology: Ardha (Half) / Ushtra (Camel) + Asana. Resembles the curved arch of a camel's back.
• Step-by-Step Technique (Ardha Ushtrasana - Preparatory):
  1. Kneel on the floor with knees and feet separated hip-width apart. Place both hands on the sacrum with fingers pointing down.
  2. Inhale, push the pelvis forward keeping thighs perpendicular to the floor, arch the chest, and tilt the head backward.
• Step-by-Step Technique (Full Ushtrasana):
  1. From the kneeling position, inhale and reach back with the right hand to grasp the right heel or ankle; then reach back with the left hand to grasp the left heel or ankle.
  2. Push the hips and thighs forward, maintaining thighs perpendicular to the floor. Arch the dorsal and lumbar spine fully, lifting the sternum toward the sky. Relax the neck backward.
  3. Hold for 10–20 seconds with normal breathing.
  4. Inhale, carefully release one hand at a time, and bring the torso back to the upright kneeling position.
• Physiological & Therapeutic Benefits:
  • Complete anterior chain stretch (quadriceps, psoas, rectus abdominis, intercostals, anterior neck).
  • Strongly stimulates the thyroid and parathyroid glands through cervical extension.
  • Relieves rounded shoulders and postural kyphosis; expands lung apices.
• Contraindications & Safety:
  • Ardha Ushtrasana: avoid in hernia, abdominal injuries, arthritis, vertigo and pregnancy. Ushtrasana: avoid in high blood pressure, heart disease and hernia (CYP booklet).

4. Shashankasana (Hare Pose)

• Sanskrit Etymology: Shashanka (Hare / Moon) + Asana. The silhouette resembles a sitting hare; evokes cool, calming lunar (Chandra) energy.
• Step-by-Step Technique (CYP booklet):
  1. Sit in Vajrasana. Spread the knees wide apart, keeping the big toes touching.
  2. Place the palms between the knees.
  3. Exhaling, slowly stretch the arms forward to full length, bend forward and place the chin on the ground, keeping the arms parallel.
  4. Look in front and maintain the posture; inhaling, come up and return to Vajrasana.
• Common variant: Many schools keep the knees together, raise the arms overhead and fold forward until the forehead rests on the floor with the buttocks on the heels.
• Physiological & Therapeutic Benefits:
  • Acts as the immediate counter-pose to Ushtrasana, releasing posterior paraspinal tension.
  • Helps reduce stress and anger (CYP booklet) and calms anxiety.
  • Tones the reproductive organs, relieves constipation, improves digestion and relieves back pain (CYP booklet).
• Contraindications & Safety:
  • Acute backache; high blood pressure patients should not perform it; knee osteoarthritis calls for caution (CYP booklet). A folded blanket between thighs and calves can ease the knees.

5. Uttana Mandukasana (Stretched Frog Pose)

• Sanskrit Etymology: Uttana (Upright / Stretched) + Manduka (Frog) + Asana.
• Step-by-Step Technique:
  1. Sit in Vajrasana. Separate the knees as wide apart as comfortable while keeping the big toes touching together.
  2. Inhale, raise both arms overhead, bend the elbows, and cross the forearms behind the head.
  3. Place the right palm flat on the left scapula (shoulder blade) and the left palm flat on the right scapula.
  4. Keep the head erect, gaze forward, and lift the sternum, drawing the elbows backward to expand the chest.
  5. Hold for 15–30 seconds with deep diaphragmatic breathing; exhale, uncross arms and return to Vajrasana.
• Physiological & Therapeutic Benefits:
  • Promotes maximum lateral and vertical expansion of the rib cage, freeing diaphragmatic excursion.
  • Relieves postural tension in the cervical and thoracic spine, levator scapulae, and rhomboids.
  • Highly indicated for individuals with shallow breathing patterns and thoracic stiffness.
• Contraindications & Safety:
  • Severe knee joint pain (CYP booklet); also acute rotator cuff tears or shoulder impingement.

6. Vakrasana (Twisted Pose)

• Sanskrit Etymology: Vakra (Twisted / Curved) + Asana.
• Step-by-Step Technique:
  1. Sit in Dandasana with legs extended straight forward. Bend the right knee, lifting the right foot and placing it flat on the floor beside the outside of the left knee.
  2. Inhale, extending the spine tall. Exhale, rotate the torso to the right.
  3. Bring the left arm around the outside of the bent right knee, pressing the back of the left arm against the outer right knee, and grasp the right ankle or place the palm on the floor.
  4. Place the right hand on the floor behind the sacrum, fingers pointing away, supporting an upright spine. Turn the head to the right, looking over the right shoulder.
  5. Hold for 15–25 seconds with normal breathing; inhale, unwind to center, and repeat on the opposite side.
• Physiological & Endocrine Benefits:
  • Imparts a gentle axial wringing to the thoracic and lumbar spine, promoting intervertebral disc hydration.
  • Compresses the abdominal viscera unilaterally, stimulating the liver, spleen, and intestines.
  • Stimulates the pancreas and helps in the management of diabetes (CYP booklet); also helps overcome constipation and dyspepsia.
• Contraindications & Safety:
  • Severe back pain, vertebral and disc disorders, after abdominal surgery and during menstruation (CYP booklet); also avoid in pregnancy.