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How To Do The Yoga Sitting & Standing Exercises

Folks, drawing from my practice with the Sivananda Style of yoga that I have been describing thus far, what I have attempted to do is present instructions on how each of the various categories of the exercises are done.


We have thus far gone over the Sun Exercises, the Inversions, The forward, Backward and side bending exercises and the balancing poses as well.

Now in keeping in line with the order of the poses, we will now be going over the sitting and standing exercises as prescribed by the late Swami Vishnu Devananda for the execution of the style of yoga named after his teacher.

Diamond Pose (Vajrasana):

Basically sit on your knees.

This pose

-Strengthens the pelvic muscles.

-Is a preventive measure against Hernia.

When practiced after meals (of course the ones I recommended in Section 3 of this text) it ensures digestion.

During your session 1-2 minutes will suffice. If you intend to sit longer, you may put a pillow in between the knees to ease the joints (if necessary)

Standing Forward Bend: Pada Hasthasan

Stand Straight.

Bend backwards and now exhale and touch your toes or grab at your ankles. This is basically paschimothanasana standing and shares the benefits as well

15 seconds to 1 minute.

Side Bends

Side bends stimulate the main organs, for example the liver, kidneys, stomach, and spleen.

Triangle Pose (Trikonasana):

Stand straight, extend your legs about 3-4 feet apart. Bend to your left and touch the floor as illustrated. Stand straight without bending the knees and repeat the same on the right.

This Pose

-Tones the Spinal nerves and abdominal organs.

-Increases peristalsis, the body is made light.

-It tones the reproductive organs and alleviates chemical imbalances.

There you have it, the Sitting, Standing, forward and backward bending exercises that are all prescribed for the execution of the Sivananda Method of Yoga Asanas.

Now that those poses are covered, in the next article, I will touch briefly over some miscellaneous poses that are oft times used in yoga that may not necessarily be in the order of asanas discussed thus far.

So as usual,

In Friendship,

Foras Aje

# # #

What you do speaks so loudly that I cannot hear what you say” — Ralph Waldo Emerson”


This article is written by Foras Aje, an independent researcher and author of “Fitness: Inside and out”, which provides tips on how to improve and maintain your health using all natural methods. For more information on these guidelines:



One Response to “How To Do The Yoga Sitting & Standing Exercises”

  1. travis says:

    existence@said.forthright” rel=”nofollow”>.…

    thank you!…

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