Seated Yoga Poses

Sukhasana – Easy Pose

Benefits:

• improves posture
• stretches the hips
• suitable posture for meditation

Tips:

• if your knees are higher than your hips, or if your posture is difficult to maintain, sit on a folded blanket or a yoga block to facilitate a tall spine

Paschimottanasana – Seated Forward Bend

Benefits:

• stretches the hamstrings
• stretches the lower back
• calms the mind

Tips:

• if it’s difficult to maintain your posture when your legs are outstretched, sit on a folded blanket or yoga block to facilitate a tall spine
• if your hands don’t reach your feet, use a yoga strap around the feet to move more deeply into the posture

Janusirsasana- Head to Knee Pose

Benefits:

• stretches the hamstrings
• stretches the lower back
• calms the mind

Tips:

• if your hands don’t reach your feet, use a yoga strap around the feet to move more deeply into the posture

Badhakonasana – Bound Angle Pose

Benefits:

• stretches the hips
• stretches the low back

Tips:

• position your feet at a distance from your pelvis that allows you to sit tall
• if your posture is difficult to maintain, move your feet a little farther away from you or sit on a folded blanket or yoga block
• fold forward with a tall spine, keeping the shoulders relaxed away from the ears

Upavistha Konasana – Wide-Legged Seated Forward Fold (variation)

Benefits:

• stretches the hips
• stretches the hamstrings
• stretches the inner thighs

Tips:

• if your posture is difficult to maintain, sit on a folded blanket or a yoga block to facilitate a tall spine
• keep your spine long as you fold forward, avoiding rounding your back

Upavistha Konasana – Wide-Legged Seated Forward Fold

Benefits:

• stretches the hips
• stretches the hamstrings
• stretches the inner thighs

Tips:

• if your posture is difficult to maintain, sit on a folded blanket or a yoga block to facilitate a tall spine
• keep your spine long as you fold forward, avoiding rounding your back

Navasana – Boat Pose

Benefits:

• improves posture
• strengthens the core

Tips:

• if you feel your lower back engaging in this posture, or if your hip flexors take over, consider keeping your feet on the floor and holding onto your hamstrings as you lean slightly back
• when you build more core strength, lift the feet and reach the arms out alongside the body
• eventually, straighten the legs as well

Navasana – Boat Pose (variation)

Benefits:

• improves posture
• strengthens the core

Tips:

• if you feel your lower back engaging in this posture, or if your hip flexors take over, consider keeping your feet on the floor and holding onto your hamstrings as you lean slightly back
• when you build more core strength, lift the feet and reach the arms out alongside the body
• eventually, straighten the legs as well

Eka Pada Rajakapotasana – Pigeon Pose

Benefits:

• stretches the hips
• excellent for runners and cyclists

Tips:

• if your hip doesn’t quite reach the floor, place a folded blanket or yoga block under the hip for extra support

Eka Pada Rajakapotasana – Pigeon Pose (variation)

Benefits:

• stretches the hips
• excellent for runners and cyclists

Tips:

• if your hip doesn’t quite reach the floor, place a folded blanket or yoga block under the hip for extra support
• fold forward with a long spine

Ardha Matsyendrasana – Seated Twist – Half Lord of the Fishes Pose

Benefits:

• improves posture
• stretches the back
• stretches the hips
• aids digestion

Tips:

• if one sit bone is lifted off the floor, or if you are uncomfortable, you can straighten your bottom leg out on your mat and perform the twist the same way
• when twisting, first find length in the spine, then move from the core gently and mindfully
• relax the shoulders away from the ears

Ardha Matsyendrasana – Seated Twist – Half Lord of the Fishes Pose (varation)

Benefits:

• improves posture
• stretches the back
• stretches the hips
• aids digestion

Tips:

• if one sit bone is lifted off the floor, or if you are uncomfortable, you can straighten your bottom leg out on your mat and perform the twist the same way
• when twisting, first find length in the spine, then move from the core gently and mindfully
• relax the shoulders away from the ears

Agnistambasana – Fire Log Pose

Benefits:

• improves posture
• stretches the hips

Tips:

• if your posture is difficult to maintain, sit on a folded blanket or a yoga block to facilitate a tall spine
• intensify the sensation in your hips by folding forward with a long spine

Gomukasana – Cow’s Face Pose

Benefits:

• stretches the hips
• stretches the back, shoulders, and triceps

Tips:

• if your hips are tight, sit on a folded blanket or yoga block to facilitate a tall spine
• if your hands don’t reach one another behind you, dangle a towel or strap from your top hand and grasp it with your bottom hand, gradually moving the hands closer together