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.
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.
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.
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.