Sitting and meditation postures are generally calming nurturing, although some produce significant opening of the hip and require greater effort. They promote vitality when practiced with proper alignment of the spine and pelvis. They improve circulation, reduce fatigue, center the mind, and soothe the nervous system. Sitting and meditation poses can be done at any time. Meditation poses should be practiced daily with asana practice.
All sitting asanas bring elasticity to the hips, knees, ankles, and muscles of the groin. These poses remove tension and hardness in the diaphragm and throat, making breathing smoother and easier. They keep the spine steady, pacifying the mind and stretching the muscles of the heart. Blood circulation increases to all parts of the body.
Forward bends tone the abdominal organs and calm the nervous system. They counter the ill effects of stress. Folding yourself in a forward bend takes the mind to a more receptive and intuitive state. Then you can listen to your heart. With a quite mind, being fully supported by the floor during seated postures allows you to explore how you yield to a posture. Rather than force it, why not let yourself release into these postures?
Don't just do something - sit there!