Top Kneeling Position Yoga and its Benefits

Hasnat Afzal

kneeling position yoga

Yoga is performed on the knees Virasana or Vajrasana. It is a form of exercise that entails sitting back on your heels while placing the tops of your feet on the ground. There is a category of yoga postures known as kneeling yoga poses, which requires practitioners to sit in a Kneeling Position Yoga instead of standing. It serves as the starting point for a wide variety of yogic asanas. Kneeling is a form of deposition that demands you to maintain your balance on your knees, much like how you would get down while praying or demonstrating submission. Yoga positions on the knees create the ideal equilibrium of ease, strength, and flexibility.

Not only are these poses varied, but they are also excellent for beginners. Work on them as a stand-alone sequence, as part of your warm-up, or as part of your cool-down. In yoga, the kneeling position is a grounding in nature that also assists in developing a profound connection between the mind and the body. It manifests an inward state of appreciation and humility that is displayed externally. Kneeling yoga positions are distinguished from other postures because they emphasize correct alignment, attention, and regulated breathing. In an entire yoga routine, they are an essential component to include.

Benefits of Practicing a Kneeling Yoga Pose

There is a seated pose in all types of yoga. It helps you get into other poses and is the base pose for many others. By doing these exercises, you can get a lot of health benefits.

1. Better flexibility

When you do yoga while kneeling, your hips, knees, and feet stretch and open up. Because of this, these places become more flexible. Being more flexible makes it easier to move around and lowers the risk of injuries linked to stiffness.

2. Better posture

When you do a seated pose, you pay attention to how your body is positioned. You keep your back straight and long. As a result, your posture will improve during yoga practice and everyday life, making you feel healthier and more secure.

3. Lessens Stress

Kneeling poses can help you feel more grounded and calmer. As practitioners focus on controlling their breath and meditative elements, they feel less stressed. Because of this, kneeling yoga is an excellent way to deal with stress and worry.

4. Health of the Joints

The yoga poses of sitting on the knee is easy. So, even people with joint problems can do them without much trouble. Regular exercise can also help ease the pain of arthritis, which is good for joint health and long life.

5. Better digestion

You bend forward when you do certain crouching poses, which can help massage and stimulate your digestive system. This position allows the digestive system to work better, which could help with problems like gas and bloating.

9 Best Kneeling Position Yoga

There are different kinds of kneeling yoga positions. Here’s a guide to help you learn how you can perform them.

1. Child’s Pose

  • Get on your knees on the mat and rest your feet on your hips.
  • As you slowly put your head on the floor, bend your body forward.
  • Put your arms out in front of your head.
  • Stay in this position and breathe slowly for about 30 seconds.
  • Slowly exhale as you sit back on your feet to get out of the pose.
  • Put your back straight.
  • Use a block to rest your hands, triceps, forearms, and forehead if the pose is too hard.

2. Tabletop Pose

  • Lay down on the ground with your hands and legs together.
  • Keep your knees about hip-width apart.
  • Put your hands under your shoulders and thumbs facing forward.
  • Keep your back flat and look down between your hands.
  • Put some space between your shoulders and ears and press through your hands.
  • Finally, stretch your head towards the front and your tailbone towards the wall to make your spine longer.

3. Cat and Cow Pose

  • Place your hips on your knees and get into the table-top pose. Your hands should be about shoulder-width apart.
  • Your hands should be flat on the ground.
  • As you let out your breath, gently press your palms to the floor and stretch your back to the sky. Put your lower back in and bend your head and tailbone down.
  • Could you keep it in for 15 seconds?
  • Put your hands on the floor and lift your head and tailbone. Then, bend your spine towards the floor.
  • Hold this pose for fifteen seconds.
  • Do the moves again and again for one minute.

4. Balancing Table Pose

  • Enter the Tabletop. Put your hands and knees on the floor in this pose.
  • Your knees should be under your hips, and your hands should be under your shoulders.
  • Lift your right leg and straighten it out while you breathe in. For balance, try putting your toes up against a wall.
  • While you look between the hands, keep your eyes on the floor.
  • Bring your left arm straight down to the floor as you breathe in.
  • Take deep breaths for as long as you can, up to five minutes.
  • As you let out your breath, bring your hand back down. After that, put your knee on the ground and return to the Tabletop Pose.

5. Thunderbolt Pose

  • Kneel on the mat with your feet a little apart and your knees together.
  • Rest your hips in the space between your feet to sit back slowly.
  • Relax your shoulders and keep your back straight. Place your hands on your legs or knees.
  • Put the soles of your feet on the mat and point your toes straight back.
  • Find a comfortable and steady position and use your core muscles.
  • Hold the pose for as long as it feels good and breathe thoroughly and evenly.


If any of the following apply to you, do not do a yoga pose on your knees:

  • If you hurt your knee or recently had surgery on it, have arthritis or severe osteoporosis that affects your knees, or
  • Having back, neck, or hip problems, or if you are pregnant, especially when doing kneeling yoga poses with backbends like Camel Pose. If you find it hard to get up from a kneeling position yoga without help,


Kneeling position yoga offers many benefits for both the body and intellect, such as counting made strides, improved adaptability, and decreased stretch. By consolidating kneeling poses into your standard yoga practice, you’ll be able to encounter more noteworthy physical and passionate well-being.

Also Read: How Body Positive Yoga Transformed Your Mind and Body


  1. Is the kneeling position yoga appropriate for apprentices?

Yes, kneeling position yoga can be adjusted to suit professionals of all levels, counting fledglings.

  1. How frequently ought I practice kneeling position yoga?

Point to join stooping yoga into your regular practice at least sometimes per week to involve its full benefits.

Hasnat Afzal

Muhammad Hasnat is a Professional Writer. He resides in Pakistan. He's a friendly professional content writer and copywriter with 4 years of experience specializing in Health, Tech, Fashion, and Kitchen. 📝 With expertise honed over 4 years, he crafts compelling content in Health, Tech, Fashion, and Kitchen domains, bringing clarity and creativity to every project. 📚 My projects reflect a passion for exploring diverse topics, from decoding the latest health trends to unraveling the intricacies of technological innovations, from delving into the world of fashion to uncovering the secrets of culinary excellence. ✨ Beyond the words, he infuses each piece with a personal touch, aiming to connect with readers on a human level, making complex concepts accessible to all.

Leave a Comment