13 Seated Yoga Poses That Will Work Wonders On Your Health January 30, 2017

Are you planning to shed that flab? Do you want to start a fitness program but don’t want to suffer from fatigue at the end of the day?

Most of us are too tired to hit the gym at the end of the day. So how can we tone our muscles and yet relax at the same time? Well, there are a few seated yoga poses that can help you out! Want to know more about yoga and its effective seated poses? Read the post!

Yoga – A Brief:

Yoga is a holistic workout that helps us gain health and wellness. The yoga poses aim at increasing our flexibility and toning our muscles. Yoga is incomplete without deep breathing that helps us increase our oxygen intake and improve blood circulation. A yoga session can leave our body energized, and our mind relaxed and rejuvenated.

The word ‘asana’ means ‘to sit down’, and here we will be talking about seated yoga poses that you can easily practice even after a long day at work.

1. Easy Pose (Sukhasana):


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As the name indicates, the Sukhasana is one of the easiest seated yoga poses for beginners to perform and perfect. It is quite similar to sitting in a cross-legged position. To perform this asana, cross your legs over each other while sitting down. Maintain a straight spine and rest your palms on your knees. The asana helps you stretch the spine and exercise the tight hip flexors (1). Deeply inhale and exhale as you master the basic pose.

2. Half Lotus Pose (Ardha Padmasana):

Ardha Padmasana

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The lotus pose or Padmasana is a bit difficult to accomplish, as you have to lift your right leg and rest it on your left thigh. Ensure that you place your hips firmly on the floor throughout the pose. Sit straight to stretch your spine and take deep breaths. The posture is quite popular in meditation. Take deep breaths while performing this pose, to relax your mind.

[ Read: Gentle Yoga Poses ]

3. Lotus Pose (Padmasana):


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It is the best pose for meditation. From a half lotus pose, bring your left leg and tuck it under your right thigh. Rest your hands on your knees. Practice deep breathing while practicing this pose (2).

4. Accomplished Pose (Siddhasana):


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To perform this asana, cross your legs over each other and keeping the spine erect, rest your palms on your knees. The accomplished pose helps open the hips and straightens the spine. Remember to take deep breaths throughout the pose (3).

5. Child’s Pose (Balasana):


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You can perform the Balasana at any time of the day, even after dinner. To perform this pose, get into a kneeling position. Tuck your chest into your thighs and keep the forehead on the ground. Keep your arms alongside your body. Take few slow, deep breaths. Hold this pose for 10-15 seconds. Repeat. Always remember to take deep breaths (4).

6. Rabbit Pose (Sasangasana):


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Begin by getting into the child pose. From there, grab hold of your heels and try to tuck your forehead into your knees. In the perfect position, the top of your head will rest on the floor. Take 5-10 deep long breaths. The seated yoga position helps stretch your back, shoulders, and arms. It also helps stimulate the immune and endocrine systems (5). Practicing on a yoga mat can help you retain your balance and position better.

7. Spine Twist Pose (Ardha Matsyendrasana):

Ardha Matsyendrasana

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Rest your right foot on your left knee to perform this pose. Twist your torso to the left. Take the right hand and keep it on the floor. Your left hand should rest on your right knee. Sit in this position, and feel your lower back and hips stretch. Hold the pose for 15-30 seconds before switching sides. Do not breathe heavily as it will indicate that you are straining your body and stretching incorrectly. Remember, Yoga is all about relaxation and deep breathing (6). Sit on a yoga mat for better grip and position.

[ Read: Acro Yoga Poses For A Healthy Body ]

8. Gracious Pose (Bhadrasana):


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Bring the knees to the floor. Ensure that you spread your knees to hip-width. Sit on your heels with the heels touching the outside of the hips. Rest your hands on your knees with the palms facing downwards. Once you are in the position, lean back and let your hips sink to the floor. The pose stretches your quads, hip flexors, spinal cord. It also helps promote core strength and is a good pose for calming the mind. Take at least 5-10 deep breaths while performing the pose.

9. Butterfly Pose (Baddha Konasana):

Baddha Konasana

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The pose puts some strain on the knees and hips, but is great for the abdomen, thigh and leg muscles. In short, it is a perfect lower body workout.

In a seated position, bend your knees and bring the soles of the feet together. Holding your toes in position with your hands, interlace your fingers over each other. Press the hips down and keep the spine erect. Take the strain off your ankles by sitting on a blanket (7). Inhale the fresh air and try to exhale the impurities from your body while performing this pose.

10. Staff Posture Pose (Dandasana):


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Begin in a seated position and extend your legs in front of you. Place your hands on the floor. Sit with your spine straight (8). Calm your mind and practice deep breathing.

11. Seated Forward Bend Pose (Paschimottanasana):


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Paschimottanasana is a continuation of the staff pose. The seated forward bend pose or intense dorsal stretch helps lengthen your spine and stretches your back muscles. It also helps calm the nervous system and is good for urinary and reproductive disorders (9). Try to meditate and take deep breaths during your yoga workout.

12. Seated Head To Knee (Janu Sirsasana):


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The Janu Sirsasana is a tough seated yoga pose. However, you can begin with either the butterfly pose or the easy pose. Extend your right leg in front of you. Place the sole of your left foot on the right thigh. Pull on your extended leg, inhale, stretch your arms and lengthen the spine. Keep your head pressed to your knee while straightening the other leg as much as you can. Ensure that your shoulders remain parallel to the floor. Janu Sirsana helps the nervous, endocrine and urinary systems. Deep breathing is fundamental to a rejuvenating yoga regimen. So watch your breath while you perfect the pose.

[ Read: Yoga Poses For Posture Improvement ]

13. Revolved Head To Knee (Parivrtta Janu Sirsasana):

Parivrtta Janu Sirsasana

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In the butterfly or easy pose, extend your right leg at an angle of 45 degrees to the room. Lift your left foot and bring it inward. Slide your right arm over the right leg, with the palms facing the ceiling. Exhale and arch your back to the right. Stretching your left fingers towards the right foot, bring your left arm directly over the left ear. Keep your left shoulder pressed back. Ensure that your chin is off the chest, look forward or up at the ceiling. Hold onto your foot with either one or both of your hands. The posture is an intense workout for the hips, side abdominal muscles and back (10). Do not pant for breaths while you stretch. Take deep breaths to relax your mind and body.


Although these asanas are safe to perform and help ease you into a relaxed frame of mind, consult your doctor and get a checkup done before you get started. Performing these exercises while carrying a niggle or an injury can lead to severe complications. Do not perform any pose if you feel any discomfort. If you want, you can enroll in a yoga class that will help you get started. Once you know the basics, you can practice it to perfection at home.

Remember that yoga cannot replace conventional medical care. Postponing a doctor’s visit or ignoring a painful condition, and hoping that yoga will help heal it, is a long shot (11). If you are aiming at weight loss, you can practice yoga to supplement your exercise regimen.

We hope that by now, you know about the basic seated yoga poses. So why wait? Pull out your yoga mat, put on your yoga pants and get started.

Do try the seated yoga sequence out and tell us how it helped you. Share your experiences with us and leave a comment. If you are a yoga enthusiast, please share your yoga regimen with us here. Please tell us how the goodness of yoga helps you lead a healthy and stress-free life.

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