Asana – the Sanskrit term for a pose in yoga, literally translates to “position of sitting”. Hence, yoga essentially means how you place yourself. This is precisely the reason why most yoga classes begin with sitting poses. However, there are other reasons to this as well, such as low risk of falling, more control over body, better joint and spine opening through mild stretching, etc.

Therefore, seated poses are the way to begin with yoga. Not all poses listed below in the table are meant for beginners though. Try them as per your level and physical condition.

Tips for seated yoga poses

With a little help from yoga accessories and props like blocks, straps, bolsters, etc. one can ease as well deepen their yoga practice.

  1. In forward bends, if you feel difficult to bend forward and stretch, sit on a small block to ease.
  2. You can also use a strap or belt, hold its ends in your hands and wrap around foot to deepen your practice and stretch more.
  3. Beginners with tight hamstrings are advised to place a rolled towel beneath the knees in forward bending poses to avoid cases of hyper extended knee and over stretched hamstrings.
  4. For back bends like Camel pose, take help of a wall to crawl down and grab your ankles.
  5. Place soft blanket beneath your knees and palms when performing poses in table top position or where you balance weight on knees and palms.

Correcting spine alignment

Alignment of back is crucial in seated postures. To check whether yours is proper or not, follow the steps given below:

  1. Take a place near wall and get into Lotus pose, Staff pose or Easy pose.
  2. With your back towards the wall, sit relaxed – shoulders relaxed, hands on knees or in center placed one palm over another and gaze forward.
  3. Now, notice the parts touching wall.
    • Correct alignment: Only your shoulder blades and pelvis should touch the wall.
    • Incorrect alignment: Middle back touching the wall.
  4. Once you are aware of your spine alignment, sit proper and take in a few deep breaths. Check alignment again.
  5. Do this exercise twice each day for permanent correction of your seated posture.

All Sitting Poses (Table with benefits and pictures)

Yoga Poses (asanas) with benefits Pose Image
Archer’s Pose (Akarna Dhanurasana)

  • Level: Advanced
  • Improves focus and memory
  • Deep stretches the arms and legs
  • Good for flat feet and sciatica
Akarna Dhanurasana thumbnail
Bharadvaja’s Twist (Bharadvajasana)

  • Level: Intermediate
  • Tones waist and improves BMR
  • Relaxes spine and neck
  • Opens chest cavity for Pranayama
bharadvajasana thumbnail
Bound Angle / Cobbler’s / Butterfly Pose (Baddha Konasana)

  • Level: Beginner
  • Great hip opener and posture corrector
  • Stretches and relaxes shoulders and lower back
  • Relieves from neck pain and anxiety
Cobbler's Pose thumbnail
Camel Pose (Ustrasana)

  • Level: Intermediate
  • Strengthens knees and back
  • Enhances balance and flexibility
  • Improves concentration
camel pose - thumbnail
Cat Pose (Bidalasana / Marjaryasana)

  • Level: Beginner
  • Relaxes back and tones abdomen
  • Aids in weight loss
  • Rejuvenates body and mind
cat pose thumbnail
Child Pose (Balasana)

  • Level: Beginner
  • Great for stress, depression, and anxiety
  • Relaxes upper back, neck and arms
  • Helps sleep better at night
Child's pose thumbnail
Compass Pose (Parivrtta Surya Yantrasana)

  • Level: Advanced
  • Improves digestion
  • Provides relief in respiratory disorders
  • Develops patience
Compass Pose thumbnail
Cow Face Pose (Gomukhasana)

  • Level: Intermediate
  • Improves back flexibility and stretches shoulders
  • Enhances lung capacity
  • Opens up hips and corrects seated posture
Cow's-face-pose thumbnail
Cow Pose (Bitilasana / Goasana)

  • Level: Beginner
  • Great restorative pose for lower back stiffness
  • Strengthens arms and knees
  • Good for students looking to enhance focus
Cow Pose (Bitilasana) thumbnail
Dove Pose (Vajra Kapotasana)

  • Level: Advanced
  • Increases blood circulation in spine and head
  • Strengthens shoulders and knees
  • Stretches quadriceps and chest muscles
Vajra Kapotasana thumbnail
Easy Pose (Sukhasana)

  • Level: Beginner
  • Stretches and tones inner thighs and ankles
  • Improves posture and ideal for Pranayama
  • Good for flat feet
Sukhasana (Easy Pose) thumbnail
Extended Puppy Pose(Uttana Shishosana)

  • Level: Beginner
  • Stretches and relaxes arms and upper back
  • Aids in weight and fat loss
  • Rejuvenates stressed mind and body
Extended Puppy Pose (Uttana Shishosana)
Fire Log Pose (Agni Stambhasana)

  • Level: Beginner
  • Corrects seated posture
  • Good pose to practice abdominal breathing
  • Strengthens toes and feet
Fire Log Pose (Agnistambhasana) thumbnail
Firefly Pose (Tittibhasana)

  • Level: Advanced
  • Improves wrist strength and hand grip
  • Tones back of thighs and abdomen
  • Enhances balance and focus
Firefly Pose thumbnail
Gate Pose (Parighasana)

  • Level: Intermediate
  • Strengthens knees and toes
  • Deep stretches abdomen and thighs
  • Balances metabolism and aids in fat loss
GATE POSE (Parighasana) thumbnail
Half Bow Pose (Ardha Dhanurasana)

  • Level: Intermediate
  • Improves balance and limb strength
  • Increases joint health
  • Deep stretches abdomen and thighs
Half Bow Pose thumbnail
Half Lord of Fishes Pose (Ardha Matsyendrasana)

  • Level: Intermediate
  • Beneficial in weight loss and asthma
  • Improves spine and hip flexibility
  • Massages abdominal organs
Ardha Matsyendrasana (Half Lord of the Fishes Pose) thumbnail
Half Lotus Pose (Ardha Padmasana)

  • Level: Beginner
  • Ideal pose for Pranayama practice
  • Stretches lower back and hips
  • Improves spine health and posture
Half-Lotus-Ardha-Padmasana thumbnail
Half Pigeon PoseĀ (Ardha Kapotasana)

  • Level: Beginner
  • Stretches groin and thighs
  • Tones lower back
  • Great for posture correction
Half pigeon pose - thumbnail
Hare / Rabbit Pose (Shashankasana)

  • Level: Intermediate
  • Beneficial in urinary and reproductive disorders
  • Deep stretches shoulders, arms and wrists
  • Strengthens knees
Rabbit Pose thumbnail
Head to Knee Pose (Janu Sirsasana)

  • Level: Intermediate
  • Great stretch for hamstrings and calves
  • Increases metabolism
  • Strengthens back and shoulders
Head to Knee Pose thumbnail
Heron Pose (Krounchasana)

  • Level: Intermediate
  • Improves posture and balance
  • Deeply stretches thighs and calves
  • Good for spine health and memory
Heron Pose thumbnail
Knee to Ear Pose (Karnapidasana)

  • Level: Advanced
  • Improves balance
  • Strengthens shoulders and knees
  • Stretches back and feet
Karnapidasana thumbnail
Lion Pose (Simha Vajrasana)

  • Level: Beginner
  • Provides relief in reproductive health issues
  • Good for back pain
  • Strengthens arms and back
Simha Vajrasana thumbnail
Lord of Fishes Pose (Matsyendrasana)

  • Level: Beginner
  • Helps trim belly fat
  • Stimulates abdominal organs and urinary system
  • Stretches shoulders and abs
Lord of Fishes Pose (Matsyendrasana) thumbnail
Lord of Fishes Pose II (Padma Matsyendrasana)

  • Level: Beginner
  • Stretches shoulders, abs and hamstrings
  • Tones back and hips
  • Aids in weight loss
Padma Matsyendrasana thumbnail
Lotus in Shoulder Stand Pose (Padma Sarvangasana)

  • Level: Advanced
  • Strengthens shoulders and arms
  • Corrects posture
  • Improves memory and focus
Upward Lotus in Shoulder Stand Pose (Urdhva Padmasana) thumbnail
Lotus Pose (Padmasana)

  • Level: Beginner
  • Ideal pose for meditation and Pranayama
  • Stretches lower body and relaxes mind
  • Helpful in back pain and other back issues
Padmasana thumbnail
Monkey Pose (Hanumanasana / Anjaneyasana)

  • Level: Intermediate
  • Deep stretches hips and groin
  • Improves concentration and fact retention
  • Great for stretching chest, feet and ankles
Monkey Pose (Hanumanasana -Anjaneyasana) thumbnail
Noose Pose (Pasasana)

  • Level: Intermediate
  • Improves seated balance and posture
  • Strengthens knees and ankles
  • Enhances focus and flexibility
noose pose thumbnail
Revolved Head to Knee Pose (Parivritta Janu Sirsasana)

  • Level: Beginner
  • Stretches and tones abdomen and arms
  • Great for hip opening and stave off fat from legs
  • Improves spine and neck flexibility and strength
Janu Sirsasana (Revolved Head to Knee Pose) thumbnail
Royal / King Pigeon Pose (Raja Kapotasana)

  • Level: Advanced
  • Ideal for those ladies who are trying to conceive
  • Improves posture
  • Relieves back pain
king pigeon pose thumbnail
Scale Pose (Tolasana)

  • Level: Intermediate
  • Strengthens arms, shoulders and chest
  • Great for balance enhancement and hand grip
  • Improves concentration
Scale Pose (Tolasana) thumbnail
Seated Forward Bend Pose (Paschimottanasana)

  • Level: Beginner
  • Stretches legs and back
  • Stimulates abdominal organs
  • Relaxes mind
Seated Forward Bend Pose (Paschimottanasana) thumbnail
Side Crane Pose (Parsva Bakasana)

  • Level: Intermediate
  • Strengthens arms, shoulders and wrists
  • Tones back and abdomen
  • Improves focus and balance
Side Crane Pose (Parsva Bakasana) thumbnail
Staff Pose (Dandasana)

  • Level: Beginner
  • Improves seated posture and prepares body for follow up poses
  • Enhances lung capacity and concentration
  • Relaxes back, legs and shoulders
Staff Pose (Dandasana) thumbnail
Threading the Needle (Parsva Balasana)

  • Level: Beginner
  • Great for mental and physical rejuvenation
  • Stretches feet and shoulders
  • Good for reproductive disorders
thread-the-needle-pose-parsva-balasana thumbnail
Thunderbolt Pose (Vajrasana)

  • Level: Beginner
  • Aids in improving urinary and digestive functions
  • Corrects body posture and stretches quads
  • Great pose for practicing Pranayama
Thunderbolt-Pose
Tortoise Pose (Kurmasana)

  • Level: Intermediate
  • Deeply stretches back and hips
  • Stimulates heart and lungs
  • Strengthens shoulders and lower back
Tortoise Pose (Kurmasana) thumbnail
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana)

  • Level: Advanced
  • Enhances sense of balance
  • Stretches whole back and legs
  • Reduces stress and feelings of panic
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana) thumbnail

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