Seated Yoga Poses

Most seated yoga postures are suitable for beginning level students, as the majority are easily adapted to any level of strength or flexibility. Sitting yoga poses tend to be energetically grounding and focus more on flexibility than strength. Sitting on the floor creates a stable position to release and open the body with less effort and greater ease. Simple sitting poses are used as a comfortable and stable base for meditation and yogic breathing.

What are seated yoga postures?

Seated or sitting yoga poses are a category of physical positions in hatha yoga. These seated poses include straight and cross-legged postures, forward folds, and twists with the legs and/or buttocks touching or close to the floor. You will find most seated poses taught in a gentle yoga class as these are best suited for begining students and yoga practitioners who prefer a more calming and therapudic practice.

Benefits of seated yoga poses

Seated poses are ideal for improving range of motion and flexibility, especially for stretching the legs (hamstrings, quads, and calves), and the back body (hamstrings, calves, glutes, and back muscles). Due to the  low risk of falling and a greater control over the body, seated poses have a lower risk of injury than other types of poses.

Tips to practice seated yoga poses

  • Place a blanket under knees and ankles for padding to reduce pain or discomfort.
  • If you feel difficult to bend forward and stretch, try siting on a bolster, folded blanket or a foam yoga block.
  • Maintain a slow deep breath while holding these poses, especially the more challenging ones.
  • If you have tight hamstrings you can modify with bent knees or use a yoga strap.

Seated asanas in yoga

There are approximately 60 sitting asanas in yoga. Check out our list of seated yoga poses by image, name and level below. You will find step-by-step instructions, pose benefits, modifications, and Sanskrit pronunciation for each pose.

  • Accomplished Pose / siddhasana

    Accomplished Pose


  • Balancing Bound Angle Pose • dandayamna baddha konasana

    Balancing Bound Angle

    dandayamna baddha konasana

  • Balancing Table Pose • dandayamna bharmanasana

    Balancing Table

    dandayamna bharmanasana

  • Bound Angle pose

    Bound Angle

    baddha konasana

  • Ustrasana • Camel Pose



  • Cat Tilt yoga pose

    Cat Tilt Pose


  • Child yoga pose

    Child’s Pose


  • Gomukasana • cow face pose

    Cow Face Pose


  • Dog Tilt Pose

    Cow Pose


  • Crane yoga pose



  • Dolphin pose • Ardha Pincha Mayurasana


    Ardha Pincha Mayurasana

  • adho mukha shvanasana • Downward Facing Dog

    Downward Facing Dog

    adho mukha shvanasana

  • sukhasana • easy pose

    Easy Pose


  • Extended Dog Pose • utthita Svanasana

    Extended Dog Pose

    utthita Svanasana

  • Extended Leg Squat • utthita namaskarasana

    Extended Leg Squat

    Utthita Malasana

Yoga Basics