Top 10 Seated Yoga Poses


Yoga is the science to unite the mind, body, soul, and to move the practitioners towards a greater awareness, serenity, and well-being. The yoga asanas form an inseparable part of the yoga science and are designed for imparting a holistic health to the practitioner. One of the sole aims of yoga postures is to rectify the imbalances and ailments that affect the physical, mental, and emotional state of a person, and to help the entity become stronger,  more resilient, and stable in life. There are diverse yoga asanas that are performed differently like standing, seated, lying, that offer unique benefits to the body. Out of all, seated yoga postures are supple and best suited for the beginner level yogis. When practiced correctly, seated yoga postures are highly helpful in toning the body, increasing flexibility, and calming the mind.

Here are the top 10 seated yoga poses that can do wonders for your well-being:

1. Butterfly Pose (Baddha Konasana): Sit upright on a yoga mat. Extend your legs out in front of you and keep your palms on the floor. Bend your knees, pull your heels close to your pelvis, touch the soles of your feet together and let your knees drop open wide at your sides. Grab the toe of your feet with your hands.

 Baddha Konasana (Cobbler's Pose)

2. Lotus Pose (Padmasana): Sit on the floor with an erect spine, unbent legs, and stretched arms. Place your right feet on top of the left hip with sole facing the ceiling and cross your left ankle over the right thigh with the sole facing in an upward direction. Keep your knees as close as possible. Fold your hands in Gyan mudra and rest them on your knees.


3. Cow Face Pose (Gomukhasana): Begin in a staff pose. Bend your left leg, slide your left foot under your right leg and place it on the floor near to the right hip. Intertwine the right leg over the left thigh and rest the right foot on the outside of the left hip. Keep your heels equidistant from your posterior. Stretch your right arm overhead bending at the elbow and reach behind your back. Raise your left arm parallel to the side and bring it behind the back. Interlock the fingers of your right hand with your left hand.

Cow Face Pose (Gomukhasana)

4. Seated Forward Bend Pose (Paschimottanasana): Sit upright and tall on a yoga mat. Inhale; raise your arms overhead and with an exhalation; bend forward. Bring your hands down to the floor and try to hold your ankles with your palms. Rest your head and nose on the thighs. Keep breathing.

Seated Forward Bend Pose (Paschimottanasana):

5. Hero Pose (Virasana): Kneel on the floor and keep your thighs vertical to the ground. Widen your feet hip-distance apart. Sit down between your feet and lean your torso slightly forward. Make sure your heels are close to your hips. Extend your arms and lay your hands on the knees.

Hero Pose (Virasana)

6. Wide angle seated forward bend (Upavistha Konasana): Begin in staff pose. Keep your hands close to your hips. Slightly lean your torso backward and spread your legs at 90-degree angle. With your thighs pressed on the floor and kneecaps pointing up towards the ceiling, walk your hands in a forward direction in between your legs and keep them long. Bend forward and rest your head on the floor.

Wide angle seated forward bend (Upavistha Konasana)

7. Boat Pose( Navasana): Sit on a yoga mat with folded knees, feet on the floor and hands behind the hips. Press your arms into the floor, roll your shoulder blades back, and lift your feet up off the mat. Flex your feet and keep your shins parallel to the floor. Stretch your arms alongside your legs and slowly straighten your legs. Try to raise your legs as high as possible.

Boat Pose( Navasana)

8. Bharadvaja’s Twist Pose (Bharadvajasana): Sit on the ground with long legs and arms at either side of your body. Bend your right knee and place the right heel on the outside of your right hip. Fold your left leg and put it over the right thigh. Inhale; lengthen your spine and upon exhalation; lift your torso to the left. Rest your right hand on your left knee and place your left hand behind your back to the right side.

Bharadvaja’s Twist Pose (Bharadvajasana)

9. Easy Pose (Sukhasana): Sit straight on a yoga mat and cross your legs. Make sure each foot lies beneath the opposite knee. Locate your hands on your knees and palms down. Align your head, neck, and spine in a neutral position. Look straight ahead.

Easy Pose (Sukhasana)

10. Fire Log Pose (Agnistambhasana): Sit on the edge of a yoga mat. Stack your left leg over your right one with the ankle on top the right knee. Lay the right leg on the floor with ankle close to the left hip. Rest your hands on the floor in front of your shins. Take a few relaxed breaths.

Fire Log Pose (Agnistambhasana)

Include these seated yoga poses in your daily routine and feel rejuvenated from deep within.

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