A Complete List of Seated Yoga Poses

Asana—the Sanskrit term for a yoga pose—literally translates to “seat” or “sitting position.” An asana essentially refers to how you place yourself. This is one reason many yoga classes begin with seated poses. There are other reasons for this as well, such as a lower risk of falling, greater control over the body, and better joint and spinal opening through gentle stretching.

Therefore, seated poses are a good way to begin practicing yoga. Not all the poses listed in the table below are meant for beginners, though. Try them according to your level and physical condition. (See beginner options here.)

Tips for Seated Yoga Poses

With a little help from yoga accessories and props—like blocks, straps, and bolsters—you can ease and deepen your practice.

1. In forward bends, if you find it difficult to fold and stretch, sit on a small block to make it easier.
2. You can also use a strap or belt; hold the ends in your hands and wrap it around your foot to deepen the stretch.
3. Beginners with tight hamstrings can place a rolled towel under the knees in forward-bending poses to avoid hyperextended knees and overstretched hamstrings.
4. For backbends like Camel Pose, use a wall for support as you reach down to grab your ankles.
5. Place a soft blanket beneath your knees and palms when performing poses in a tabletop position or whenever you’re bearing weight on your knees and palms.

Correcting Spinal Alignment

Spinal alignment is crucial in seated postures. To check yours, follow the steps below:

1. Sit near a wall and get into Lotus Pose, Staff Pose, or Easy Pose.
2. With your back to the wall, relax your shoulders, rest your hands on your knees (or at the center with one palm over the other), and gaze forward.
3. Now, notice the parts touching the wall.
   • Correct alignment: Only your shoulder blades and pelvis should touch the wall.
   • Incorrect alignment: Your mid-back is touching the wall.
4. Once you’re aware of your spinal alignment, sit properly and take a few deep breaths. Check the alignment again.
5. Do this exercise twice a day to help correct your seated posture.

Bonus tip: A good pre-workout supplement can help you make the most of your yoga.