Yoga isn’t just exercise — it’s a practice that links the body, breath and mind. Seated yoga poses are some of the most basic requirements to kick-start the journey of yoga. These poses are designed to help you with posture, flexibility, calming your nervous system and bringing inner peace. You don’t require any special equipment or lots of space — just a quiet spot and a few minutes to breathe, stretch and reconnect.
The following are five easy seated yoga poses that can work wonders for your body and mind.
1. Sukhasana (Easy Pose)
Sukhasana is a simple cross-legged posture used in meditation and breathing exercises. It may seem easy from the outside, but it helps in centring your body and mind.
How to do it:
Cross-legged with spine straight and hands placed on knees. Loosen your shoulders and close your eyes if you can.
Benefits:
● Calms the nervous system
● Encourages deep breathing
● Improves posture and spinal alignment
● Provides a feeling of grounding and calm.
Tip: If tight hips or lifted knees prevent you from sitting comfortably, sit on a folded blanket or cushion.
2. Vajrasana (Thunderbolt Pose)
You kneel and sit back in a special way on your heels in Vajrasana, unlike other seated poses. You can do this yoga pose even after a meal as well.
How to do it:
Find a quiet place and sit on your heels by folding your knees with your hands on your thighs. Keep your Palm upside.
Benefits:
● Supports digestion and relieves bloating
● Strengthens the lower back and legs
● Improves focus and patience
● Calms the mind and body
Note: If you experience pain in your knees, place a cushion or pillow between your thighs and calves, or under your knees for more comfort.
4. Baddha Konasana (Butterfly Pose)
This posture, also known as the Bound Angle Pose, is very beneficial for your inner thighs and lower back.
How to do it:
Sit tall, bring the soles of your feet together, and your knees fall to the sides. Move or flap both knees up and down with your hand on your feet.
Benefits:
● Stretches inner thighs and opens hips
● Eases menstrual discomfort
● Promotes blood circulation in the pelvic area
● Reduces fatigue and tension
Optional: If you like, lean forward gently with a flat back to intensify the stretch.
5. Ardha Matsyendrasana (Half Spinal Twist)
Twisting asanas are good for detox and for spine health. The half spinal twist asana aids in the flexibility of the spine.
How to do it:
Sit with your legs straight. Your right knee is bent, and your right foot is outside your left thigh. Put your right hand behind your back for support and your left elbow on the outside of your right knee. Inhale and lengthen the spine, exhale as you gently twist.
Benefits:
● Increases spinal flexibility
● Improves digestion and detoxification
● Stimulates abdominal organs
● Relieves back and shoulder tension
Reminder: Start from the base of the spine and move with your breath throughout.
6. Paschimottanasana (Seated Forward Bend)
This restful pose provides a deep stretch for the back and hamstrings and can help relax the nervous system.
How to do it:
Start by sitting with your legs straight out. Then, begin inhaling as you lengthen the spine, and as you exhale, fold forwards from the waist, gazing towards your feet, and reaching for whatever part you can grasp- feet, ankles, or shins.
Benefits:
● Stretches the back and legs
● Soothes the mind and increases calmness
● Stimulates the liver and kidneys
● Helps relieve anxiety and fatigue
Tip: Place a strap around your feet or bend your knees slightly if reaching forward is difficult.
Why Sitting Yoga Poses Matter
Not only are sitting poses gentle and attainable, they’re also a great age to learn a yoga foundation. They help you turn your attention to your breath, promote introspection, and are a meditation-safe space. Seated yoga is ideal for people with restricted mobility or recovering from fatigue or injury.
Final Thoughts
While these seated yoga poses provide more than physical advantages. They make room for peace of mind, emotional equilibrium, and greater awareness. If you want to soothe your mind, lengthen your body or both, these postures are a great place to begin. Add them to your day-to-day, and watch as the impact unfolds in the long run.
Suppose you’re looking to explore yoga beyond your daily practice and want to learn its traditional roots. In that case, you might want to consider a 200 hour Yoga Teacher Training, with Rishikul Yogshala Kerala. With its peaceful setting, skilled teachers, and focus on authentic yogic knowledge, it offers a meaningful space to grow, both as a practitioner and as a person.