6 cross-legged yoga poses to reap benefits of sitting on the floor | XpertsReviews.com

Sitting cross-legged on the floor may seem old-fashioned, but it’s a posture that the human body has relied on for centuries. Whether eating, meditating, or resting, sitting on the ground was once an integral part of daily life. Today, long hours spent on chairs and sofas have slowly replaced it, increasing the risk of stiffness, poor posture and reduced flexibility.

When you sit cross-legged, your body naturally engages muscles that often remain inactive when you sit in a chair. The spine lengthens, the hips open and the mind calms. This posture also encourages slower movements and better awareness, whether you’re eating, breathing, or just sitting still. In fact, it can also improve digestion, blood circulation, flexibility and your overall health.

6 Cross-Legged Yoga Poses to Practice on the Floor

Here are 6 cross-legged yoga poses to practice every day to benefit from their health benefits:

1. Easy pose (Sukhasana)

It calms the mind, improves posture and promotes gentle opening of the hips. How to perform:

• Sit comfortably with your legs crossed.
• Keep your spine straight and your shoulders relaxed.
• Place your hands on your knees.
• Close your eyes and breathe deeply.
• Hold for 1 to 3 minutes.

2. Lotus pose (Padmasana)

It improves concentration, flexibility and spinal alignment. How to perform:

• Sit with your legs extended.
• Place one foot on the opposite thigh.
• Bring the other foot to the opposite thigh.
• Keep your spine straight.
• Breathe calmly.

3. Bound Angle Pose (Baddha Konasana)

It stretches the hips and improves blood flow to the pelvic region. How to perform:

• Sit with the soles of your feet together.
• Hold the feet with your hands.
• Sit upright and relax your knees down.
• Breathe regularly.
• Hold for 30 to 60 seconds.

4. Cow Face Pose (Gomukhasana)

It stretches the hips, thighs and improves joint mobility. How to perform:

• Stack your knees on top of each other.
• Sit evenly on your hips.
• Keep your spine straight.
• Relax your shoulders.
• Hold and switch sides.

5. Half lotus pose (Ardha Padmasana)

It gradually develops flexibility and improves posture. How to perform:

• Place one foot on the opposite thigh.
• Keep the other leg bent underneath.
• Sit up straight.
• Relax your shoulders.
• Wait a few breaths.

6. Eagle Pose (Garudasana – seated variation)

It improves balance, concentration and joint flexibility. How to perform:

• Sit cross-legged.
• Loop one arm under the other.
• Gently raise your elbows.
• Sit tight and breathe.
• Change arms.

Benefits of sitting cross-legged on the floor

Here are 7 reasons why you should try sitting cross-legged on the floor:

1. Promotes mindful eating and weight control

Sitting on the floor while eating encourages slower, more mindful eating. This posture helps the vagus nerve send signals from the stomach to the brain, making it easier to recognize fullness. Eating slowly often prevents overeating and promotes healthier weight management.

2. Improves blood circulation

In a cross-legged position, blood flow is redistributed more efficiently through the heart to vital organs, supporting digestion and internal functions. Unlike sitting in a chair, where blood pools in the feet, this posture promotes better overall circulation.

3. Promotes better digestion

Leaning forward slightly while eating and straightening up stimulates digestive juices. Sitting cross-legged signals the brain to prepare the digestive system, helping food break down more easily.

4. Naturally improves posture

Sitting on the floor promotes a straight spine, stretches the chest and relaxes the shoulders. This alignment reduces strain on the neck, back, knees and joints, helping to relieve everyday pain caused by slouching.

5. Increases joint flexibility and strength

Regular sitting on the floor gently stretches the hips, knees, ankles and spine. These small but consistent movements help improve flexibility and support core strength and mobility.

6. May Support Longevity

A study published in the European Journal of Preventive Cardiology found that people who were able to sit on the floor and stand up without support had a lower mortality risk.

7. Calms the mind and improves concentration

Sitting cross-legged naturally promotes mental calm. It is commonly used for meditation because it improves concentration, reduces stress and improves the flow of oxygen throughout the body.