Seated Yoga Poses

10 Seated Yoga Poses for Beginners to Improve Flexibility

When you explore seated yoga poses, you're engaging in a practice that can transform your physical and mental health. These poses, from the calming Easy Pose to the invigorating Forward Bend, focus on breath control, posture alignment, and core engagement. Whether using yoga props like blocks and straps or relying on your body's weight, each pose offers unique challenges and benefits. Integrating these poses into your routine can change your perspective on relaxation and strength.

Using props in seated yoga can greatly enhance comfort and effectiveness. Yoga blocks, bolsters, blankets, and straps are essential for modifying poses to suit your body and improving alignment and experience. For instance, if you can't reach your feet, use a strap around your feet to maintain posture without straining. Similarly, a meditation cushion can offer the necessary support if sitting directly on the floor causes discomfort in your hips or knees.


Meditation cushion


Benefits Of Seated Yoga Poses

  1. Improved Flexibility: Seated yoga poses enhance flexibility by allowing you to maintain a pose for longer durations. This deepens the physical stretch and gradually increases your range of motion.
  2. Stress Reduction: Holding seated poses for extended periods helps lower cortisol levels, promoting relaxation and reducing stress. This sustained practice enhances your overall sense of well-being.
  3. Greater Mental Clarity: Focusing on breath control and alignment in seated poses clears mental clutter, improves concentration, and provides mental clarity, especially when feeling overwhelmed or disconnected.
  4. Enhanced Blood Circulation: Regular meditation of seated poses increases blood circulation, particularly in the lower body. This is crucial for those who spend long hours sitting, as it helps mitigate risks like deep vein thrombosis and lower back pain.

10 Easiest And Relaxing Seated Yoga Poses

Incorporating these seated poses into your routine can enhance flexibility, reduce stress, and achieve greater mental clarity. Here are the 10 best relaxing seated yoga poses:

1. Easy Pose (Sukhasana)

A simple cross-legged position that encourages relaxation and focus. Easy pose is ideal for meditation and deep breathing, helping to calm the mind and reduce stress.

  • Sit on the mat with your legs crossed.
  • Then, place your hands on your knees, palms up or down.
  • Straighten your spine, aligning your head, neck, and back.
  • Close your eyes and take deep, even breaths.
Seated Yoga Poses

2. Seated Forward Bend (Paschimottanasana)

This pose stretches the spine, shoulders, and hamstrings. It helps improve flexibility and digestion while calming the nervous system.

  • Sit with your legs extended straight in front of you.
  • Inhale and lengthen your spine.
  • Exhale and fold from the hips, reaching for your feet or shins.
  • Hold a seated forward pose, breathing deeply and relaxing your body.
Seated Yoga Poses

3. Bound Angle Pose (Baddha Konasana)

A hip-opening pose that also stretches the inner thighs and groin. It can help alleviate discomfort from sitting for long periods.

  • Sit with your feet together and knees bent, letting your knees fall to the sides.
  • Hold your feet with your hands.
  • Gently press your knees toward the yoga mat.
  • Lengthen your spine and breathe deeply.
Seated Yoga Poses

4. Cow Face Pose (Gomukhasana)

A deep shoulder and hip stretch that helps relieve tension and improve flexibility in the upper body and hips.

  • Sit with your legs crossed, stacking your knees directly over each other.
  • Reach one arm up and bend it behind your back.
  • Reach the other arm down and bend it behind your back to clasp the opposite hand.
  • Hold cow face pose, switch sides, and repeat.
Seated Yoga Poses

5. Seated Spinal Twist (Ardha Matsyendrasana)

A detoxifying pose that stretches the spine, shoulders, and hips while improving digestion and reducing back pain.

  • Sit with one leg extended and the other bent, and place your foot outside the opposite knee.
  • Inhale and lengthen your spine.
  • Exhale and twist toward the bent knee, placing the opposite hand on the knee and the other hand behind you.
  • Hold the pose, breathe deeply, and switch sides.
Seated Yoga Poses

6. Hero Pose (Virasana)

Hero pose is a gentle stretch for the thighs, knees, and ankles. It also promotes better posture and can aid digestion.

  • Kneel on your mat with your knees together and feet slightly apart.
  • Sit back between your feet, keeping your spine straight.
  • Place your hands on your thighs and breathe deeply.
  • Hold the pose and focus on your breath.
Seated Yoga Poses

7. Seated Wide-Legged Straddle (Upavistha Konasana)

An effective stretch for the inner thighs, hamstrings, and lower back. It also helps improve flexibility and circulation.

  • Sit with your legs extended wide apart.
  • Inhale and lengthen your spine.
  • Exhale and fold from the hips, reaching for your feet or the floor.
  • Hold the pose, breathing deeply and relaxing your body.
Seated Yoga Poses

8. Staff Pose (Dandasana)

A foundational pose that improves posture and strengthens the back muscles. Staff pose helps prepare the body for more advanced seated poses.

  • Sit with your legs extended straight in front of you and your feet flexed.
  • Place your hands on the floor beside your hips.
  • Engage your core, lengthen your spine, and lift your chest.
  • Hold the pose and take deep, steady breaths.
Seated Yoga Poses

9. Head-to-Knee Forward Bend (Janu Sirsasana)

It's a calming pose that stretches the spine, shoulders, hamstrings, and groin. It aids in digestion and soothes the mind.

  • Sit with one leg extended and the other bent, and place your foot against the inner thigh.
  • Inhale and lengthen your spine.
  • Exhale and fold over the extended leg, reaching for your foot or shin.
  • Hold the pose, breathe deeply, and switch sides.
Seated Yoga Poses

10. Reclined Bound Angle Pose

A restorative pose that opens your hips and chest, promoting relaxation and relieving stress. This pose is perfect for ending your practice.

  • Lie on your back with your knees bent and feet together.
  • Allow your knees to fall to the sides, opening your hips.
  • Place your arms by your sides, palms up.
  • Close your eyes, breathe deeply, and relax.
Seated Yoga Poses


Seated yoga poses offer a gentle yet powerful way to improve physical and mental well-being. Props can further enhance the comfort and effectiveness of your practice, making yoga accessible to everyone. Whether you're looking to relax after a long day, improve your posture, or find peace, seated yoga poses provide a holistic approach to a healthier and more balanced life. So, roll out your meditation cushion and yoga mat and start reaping the benefits of seated yoga today.

Frequently Asked Questions

Can Seated Yoga Poses Help With Back Pain?

Yes, many seated poses, such as Seated Forward Bend and Seated Spinal Twist, can help ease back pain by stretching and strengthening the back muscles.

Is It Okay To Use A Chair For Seated Yoga Poses?

Absolutely. A chair can provide additional support and make certain poses more accessible, especially for those with limited mobility.