Sitting cross-legged yoga can calm your mind and improve flexibility in your hips, knees, and ankles. You can go for simple poses like Sukhasana or Siddhasana.
If you want to prevent any mobility problems in the future, you need to take care of your feet, knees, hips and ankles. One of the best ways to do this is by practicing yoga regularly. You’ve probably noticed that yoga classes usually start with simple poses like Sukhasana or Easy Pose. This is a seated cross-legged yoga pose that can reduce stress and improve your posture. There are more sitting postures like Padmasana or Lotus Pose that can be beneficial for your lower body. These poses seem simple, but some people may find them difficult due to injuries and tight muscles. Get the moves right and practice regularly to reap the benefits of these poses.
What are the benefits of sitting cross-legged in yoga?
Sitting cross-legged yoga can affect your posture, flexibility and mental well-being. Here are a few reasons why you should do the seated cross yoga pose:
1. Reduce stress
Seated cross-legged yoga poses like Sukhasana, or Easy Pose, encourage deep breathing and a calm place to sit. “It can activate the parasympathetic nervous system, helping to reduce stress and anxiety,” says fitness trainer Dr. Mickey Mehta.
2. Improve posture
Sitting with a straight back and crossed legs encourages proper alignment of the spine and pelvis. “It promotes a natural curve in the lower back and helps develop better overall posture by strengthening the core and aligning the body,” says the expert. But make sure your back is straight, as slouching while sitting cross-legged can lead to lower back pain, according to research published in the International Journal of Environmental Research and Health in 2020.
3. Improve flexibility in the lower body
Seated cross-legged yoga poses such as Padmasana can improve flexibility in the lower body. “The pose requires the legs to be positioned in a half-crossed fashion, which gradually increases flexibility in the lower body, mainly in the hips, knees and ankles,” says Dr. Mehta. Some seated cross-legged poses like Swastikasana, or a favorable pose, open the hip flexors and stretch the lower body. They can deeply open the thighs and groin, which can help release tension from the lower body.
4. Strengthen the lower body
Squats and lunges aren’t the only move to strengthen your lower body. Practicing yoga, especially the seated cross-legged Asana, can also be helpful. A 2023 study published in Applied Science found that sitting cross-legged can be beneficial for increasing muscle strength in the lower extremities.
How to do seated cross-legged yoga poses?
In the realm of yoga, the act of sitting cross-legged transcends mere physical posture. “It’s a practice steeped in ancient wisdom and spiritual meaning, inviting people to a deeper connection with themselves and the universe,” says Dr. Mehta. Sitting cross-legged serves as a metaphor for unity and balance—uniting mind, body, and spirit in harmonious alignment.
Here are some seated cross-legged poses:
You might like it too
1. Suhasana (easy pose)
- Sit cross-legged on the mat with your hands on your knees.
- Keep your spine upright and your shoulders relaxed.
- Close your eyes and focus on your breathing.
2. Padmasana (lotus pose)
- To perform the lotus pose, cross your legs on the mat, resting each foot on the opposite thigh.
- Maintain a straight spine with your hands on your knees.
- Breathe deeply as you hold the position.
3. Arda Padmasana (half lotus pose)
- Sit and cross one leg, placing the foot on the opposite thigh.
- Bend the other leg while the foot was on the ground.
- Keep your spine straight and your shoulders relaxed while making a half lotus position.
4. Siddhasana (performed pose)
- Sit with one heel pressed against the crotch and the other heel placed above it.
- Maintain a vertical spine and rest your hands on your knees.
- Focus on your breathing.
5. Swastikasan (auspicious pose)
- Cross your legs tucked under opposite thighs.
- Keep your back straight and your hands on your knees.
- Close your eyes and breathe deeply.
6. Gomukhasan (cow face pose)
- To perform Gomuhasana, sit cross-legged with one knee over the other.
- Raise one arm and bend it behind your back, reaching with the other arm to fasten behind you.
7. Agnistambhasana (fire pose)
- Sit with your legs crossed, placing one leg over the other.
- Keep your spine straight and your hands on your knees.
- Lean forward slightly for a deeper stretch.
Who should avoid the cross-legged yoga pose?
Cross-legged yoga poses are not for everyone, as there are people who should not do them:
- People with knee, hip or back injuries should not do these positions to avoid pain.
- Those with arthritis or inflammation in the lower body should seek medical advice before practicing seated yoga poses.
- Pregnant women can do simple poses like Suhasana, but for other poses they should practice after consulting a fitness expert.
- People with tight hip and hip flexors should avoid these poses as it can interfere with sitting cross-legged.
- Insufficient flexibility in the lower back and pelvis can lead to discomfort.
“You can use props, such as pillows or yoga blocks, to provide extra support for your hips and knees while doing these poses,” suggests Dr. Mehta. Also, incorporate sit-ups into your fitness routine to improve flexibility.
Sitting cross-legged during yoga, especially at the beginning of a session, is very common. Poses with this seated position can be beneficial for your lower body and mental health. So, practice postures like Suhasana and Padmasana regularly.
Related questions
Is sitting cross-legged good or bad for your hips?
Sitting cross-legged, especially during yoga, can open up the hips and release tension. The hip flexors, glutes, and low back are engaged during this sit, allowing for a deep opening of the hips, which in turn releases tension. But don’t sit cross-legged, even while practicing yoga, as this can lead to pain in the lower body.
Is sitting cross-legged for beginners?
Yes, beginners can also do seated cross-legged yoga poses such as Suhasana or Oriental Pose. But if you have knee, hip or back injuries, it is better to skip these asanas.
