Seated yoga poses involve sitting on the floor, a yoga mat or a yoga chair with the legs and/or buttocks close to the surface. These poses come in different variations, including straight and cross-legged postures, forward folds, and twists, all of which target the lower body.

Seated asanas are especially useful for people who spend long hours sitting at a desk or in a sedentary position. Practising seated asanas help to release tension and improve circulation in the lower back, hips, and legs, which are areas that are commonly affected by prolonged sitting.

Based on the torso and leg positions, seated yoga poses can be categorized into 3 types:

  • Straight-Legged Seated Poses – Staff Pose (Dandasana), Seated Forward Fold (Paschimottanasana), Head-to-Knee Forward Bend (Janu Sirsasana), etc.
  • Cross-Legged Seated Poses – Easy Pose (Sukhasana), Lotus Pose (Padmasana), Half Lotus Pose (Ardha Padmasana), etc.
  • Vajrasana group poses – Virasana (Hero Pose), Vajrasana (Thunderbolt Pose), Gomukhasana (Cow face Pose), Bhekasana (Frog Pose) etc.

Practising seated yoga poses can help you feel more grounded, centered, and relaxed. Some of the benefits include increased flexibility, improved posture, enhanced concentration, reduced stress, and a calmer mind. Seated poses also help to stimulate the digestive system, improve breathing, and promote overall physical and mental well-being.

When it comes to stretching, most seated positions focus on the legs and hips, however, there are a handful that also target the arms, chest, and shoulders. 

Seated Asanas in Yoga

cow face pose

Cow Face Pose (Gomukhasana): How to Do & Benefits

seated forward bend pose/paschimottanasana

Seated Forward Bend Pose (Paschimottanasana): How to Do, Benefits & Precautions

simhasana (lion pose)

Simhasana (Lion Pose): How to Do, Benefits & Precautions

lotus pose or the padmasana

Lotus Pose (Padmasana): How to Do, Benefits and Precautions

Easy Pose

Easy Pose (Sukhasana): How to Do and Benefits

thunderbolt pose - vajrasana

Vajrasana (Thunderbolt Pose): How to Do, Benefits & Precautions

Urdhva Upavistha Konasana (Upright Seated Angle Pose): Benefits and Steps

Baby cradle pose (Hindolasana): Meaning, Steps, and Benefits

Table Top Pose (Bharmanasana) – How to Do, Benefits, Variations and More

ardha padmasana (half lotus pose)

Ardha Padmasana (Half Lotus Pose): Steps, Benefits, Precautions, Variations


Visvamitrasana (Sage Visvamitra’s Pose): Steps, Benefits, Variations


Bhujapidasana (Shoulder-Pressing Pose): Meaning, Steps, Benefits

Eka Pada Rajakapotasana

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose): Steps, Benefits

Chakki Chalanasana (Churning the Mill Pose)

Chakki Chalanasana (Mill Churning Pose): How To Do, Benefits, Precautions

Purna Matsyendrasana

Purna Matsyendrasana (Full Lord of The Fishes Pose): Benefits, How to Do

Compass Pose (Parivrtta Surya Yantrasana)

Compass Pose (Parivrtta Surya Yantrasana): How to Do, Benefits, Variation

Uttana Mandukasana

Uttana Mandukasana (Extended Frog Pose): How to Do, Benefits

Bharadvajasana 1

Bharadvajasana (Bharadvaja’s twist): Meaning, Steps, Benefits


Marichyasana (Sage Marichi’s Pose): How To Do, Variations (A, B, C), Benefits

ardha matsyendrasana (half lord of fishes pose)

Ardha Matsyendrasana (Half Lord of Fishes Pose): Meaning, Steps, Benefits

akarna dhanurasana (archer's pose)

Akarna Dhanurasana (Archer’s Pose): Meaning, Steps, & Benefits

hanumanasana (monkey pose)

Hanumanasana (Monkey Pose): How to Do, Variations, & Benefits

urdhva mukha paschimottanasana

Urdhva Mukha Paschimottanasana: Steps, Variations & Benefits

pasasana (noose pose)

Pasasana (Noose Pose): How to Do, Benefits & Variations

fire log pose (agnistambhasana)

Fire Log Pose (Agnistambhasana): Steps, Benefits & Precautions

Upavistha Konasana (wide-angle seated forward bend)

Upavistha Konasana (Wide-Angle Seated Forward Bend): Steps, Benefits & Variation

trianga mukhaikapada paschimottanasana

Trianga Mukhaikapada Paschimottanasana: Benefits, Modification & More

ardha baddha padma paschimottanasana (half-bound lotus forward bend pose)

Ardha Baddha Padma Paschimottanasana: Step & Benefits

krounchasana (heron pose)

Krounchasana (Heron Pose): Meaning, Steps, Benefits & Variations

privritta janu sirsasana (revolved head to knee pose)

Parivrtta Janu Sirsasana: Steps, Variations, Contraindications & Benefits

janu sirsasana (head to knee pose)

Janu Sirsasana (Head-To-Knee Pose): Steps, Benefits & Variations (a,b,c)


Gorakshasana (Cowherd Pose): Steps & Benefits


Garbhasana (Embryo in Womb Pose): How to Do, Benefits & Precautions

tolasana (scale pose)

Tolasana Yoga (Scale Pose): Steps, Benefits, & Variations

ardha navasana (half boat pose)

Ardha Navasana (Half Boat Pose): How to Do, Benefits & Its Variations

Skandasana (side lunge pose)

Skandasana (Side Lunge Pose): Steps, Benefits & Precautions

Shashankasana (hare pose)

Shashankasana (Hare Pose): Steps, Benefits, & Precautions

merudandasana - spinal column pose

Merudandasana (Spinal Column Pose): Meaning, Steps, Benefits, & Precautions

Dandasana (staff pose)

Dandasana (Staff Pose): Steps, Benefits, & Precautions

ashwa sanchalanasana (equestrian pose)

Ashwa Sanchalanasana (Equestrian Pose): Meaning, Steps, Benefits, & Precautions

baddha padmasana - bound lotus pose

Baddha Padmasana (Bound Lotus Pose): Steps, Benefits & Precautions

kurmasana - tortoise pose

Kurmasana (Tortoise Pose): Steps, Variations, Benefits, & Precautions

kukkutasana - Cockerel pose or rooster pose

Kukkutasana (Cockerel Pose): Steps, Benefits & Precautions

baddha konasana (bound angle pose)

Baddha Konasana (Bound Angle Pose): Meaning, Steps, & Benefits

bhadrasana - gracious pose

Bhadrasana (Gracious Pose): Steps, Benefits, & Precautions

swastikasana - auspicious pose

Swastikasana (Auspicious Pose): Meaning, Steps, Benefits, & Precautions

siddhasana: accomplished pose

Siddhasana (Accomplished Pose): Meaning, Steps, Benefits, and Precautions

garland pose or malasana

Malasana(Garland Pose): How to Do, Benefits and Precautions

hero pose or virasana

Hero Pose (Virasana): How to Do (Steps) and Benefits

boat pose

Boat Pose (Navasana): How to Do, Benefits and Precautions

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Benefits of seated yoga poses

Seated poses in yoga focus on lower body strength and flexibility, these poses can help to improve overall posture and stability. The calm and meditative nature of seated poses can help to reduce stress and anxiety while improving mental clarity and focus. By utilizing props such as blankets, blocks, and bolsters, practitioners of all levels can achieve safe and proper alignment in each pose, leading to improved joint health and a reduced risk of injury.

Some more benefits of seated asanas are described below;

  • Improved posture and spinal alignment – Seated yoga poses such as Sukhasana (Easy Pose) and Dandasana (Staff Pose) help to improve alignment and posture of the spine, reducing strain and tension in the back and neck.
  • Increased flexibility in hips, legs, and lower back – Seated poses such as Janu Sirsasana (Head-to-Knee Forward Bend) and Paschimottanasana (Seated Forward Bend) target the hips, legs, and lower back, increasing flexibility and range of motion in these areas.
  • Reduced stress and anxiety – The meditative nature of seated poses such as Padmasana (Lotus Pose) and Ardha Padmasana (Half Lotus Pose) helps to reduce stress and anxiety, promoting a sense of calm and relaxation.
  • Improved digestion and circulation – Certain seated poses such as Marichyasana III (Seated Twist) and Navasana (Boat Pose) can help to stimulate the digestive and circulatory systems, improving overall bodily function and health.
  • Strengthened core and pelvic floor muscles – Many seated poses such as Navasana (Boat Pose) and Baddha Konasana (Butterfly Pose) require the engagement of the core and pelvic floor muscles, leading to increased strength and stability.
  • Increased awareness and mindfulness – The meditative nature of seated poses helps to cultivate awareness and mindfulness, promoting a greater sense of self-awareness and introspection.
  • Reduced risk of injury through safe alignment – By utilizing props and proper alignment, seated poses such as Sukhasana (Easy Pose) and Virasana (Hero Pose) reduce the risk of injury to joints and muscles.
  • Enhanced mental clarity and focus – The meditative nature of seated poses such as Vajrasana (Diamond Pose) can help to improve mental clarity and focus, reducing mental distractions and increasing productivity.
  • Improved joint health – Seated poses such as Gomukhasana (Cow Face Pose) and Garudasana (Eagle Pose) help to improve joint health, reducing stiffness and pain in the joints and improving overall flexibility.

Tips for practising seated poses

While seated poses are in themselves considered easier than some other yoga forms, you can follow these tips to make your practice comfortable.

  • Placing your sitting bones on a yoga block, cushion or bolster will elevate your hips, which can help align the spine.
  • In case of tight hamstrings, you can keep your legs straight or use a strap to gradually increase mobility.
  • During forward folds, use props to support your upper body.
  • Use folded blankets under the knees and ankles for additional padding and cushioning.
  • Slow deep breathing during sitting poses can help in holding poses for a longer duration and getting into a meditative state.
  • You can also practice seated poses on a chair if, due to any reason, you cannot sit on the ground for prolonged time periods.

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