7 seated postures

• Easy Posture (Sukhasana) the ankles are crossed, tailor’s fashion, and the knees taken down as low as possible- in time the knees may actually touch the floor. The head, neck, and spine should be held in a straight vertical line the ankle crossing, sometime right over left, some time left over right. The right hand should rest on right knee and the left hand on left knee. Breathe freely.
• Egyptian posture or chair Posture. Sit on a straight-backed chair, the head and spine in vertical line, the feet and knee together, the palm of the right hand flat on the right thigh and the palm of the left hand flat on the left thigh. Breathe freely.
• Perfect posture(Siddhasana) the right leg is folded and the heel brought in against the perineum and this time the left leg is also folded, the left heel is pull back against the pubic bone, and the outer rdge of the left foot, sole upturned, is inserted in fold between the calf and thigh of right leg. The thighs and knees of both legs kept flat on the floor. Place the right palm on right knee and the left palm on the left knee. Sit firmly on the buttocks and legs, keeping the head and back bone poised in vertical straight line. Breathe freely and deeply.
•   Lotus posture ( Padmasana) It is sometime called the Buddha Pose. Each foot on opposite thigh and keep both knees on the floor.
• Yoga Posture ( Yogasana) Sit in Lotus Posture, exhale, bend forward, and lower the forehead to the floor. Stay in the pose at least twenty seconds. Breathing freely. The hands maybe clasped behind the neck or the back.
• Thunderbolt Posture ( Vajrasana) kneel on the floor with the knees together and sit back on the inner edges of the upturn feet. The toes should be together, but the heels should be apart to support the outer edges of the buttocks. Place the right palm on the right knee and the left palm on the left knee, and keep the head and back erect. Breathe freely and deeply. Stay motion less in the pose for at least one minute.
• Cow face Posture ( Gomukhasana) This pose is based on the proceeding thunderbolt Posture. Keep the back erect as you sit on the inner edges of the heels and soles of the feet. Now flex the right arm, raise the right elbow high and lower the right hand down to the center of the back. At the same time bend the left arm and bring the left hand up the spine from below until the fingers of the right hand and those of the left hand hook together. The palm of the right hand faces the back and the palm of the left hand faces outwards. Breathe freely. Stay in the pose at least six seconds. Reverse the arm position and repeat. If you cannot lock the hand together, hold the towel or belt so, it is pulled taut, shortening the grip as suppleness increase.

Seat postures are useful because they provide practicing breath control and meditation. Besides being valuable exercise in them, limbering the legs, hips and pelvis, strengthening the back and improving posture.