Seated yoga poses are less likely to cause you to fall over when compared with standing yoga poses, and they’re also great for flexibility and a more comprehensive range of motion. In addition, most seated poses are easy enough for beginners and can be used during meditation or general practice.
Seated yoga poses offer more physical stability because the body is connected to the ground. This can result in a greater mental and emotional sense of security.
Doing a brief warm-up before starting yoga positions is beneficial to get the body acclimated to the physicality and avoid potential injuries. Warm-ups involving the shoulder and hips make it simpler to execute sitting postures. Try doing arm circles or lunges as part of your routine pre-yoga warm-up.
If you want to de-stress, try these seven seated yoga positions. It’s essential to hold each posture for around 30 seconds or five deep breaths to get the most benefit.
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Why Should You Try Seated Yoga Poses?
If you want to improve your flexibility, focus on seated poses that stretch the hamstrings, quads, calves, back, and muscles around the pelvis (aka hips). You’ll get more stability for opening your body by sitting on the floor on your yoga mat. If it’s tough to sit straight, try using a folded blanket or block as a bolster under your bottom. Another tip is to raise your hips—this tends to help align your spine better.
Seated Mountain Pose (Parvatasana)
This is a great pose to start with because it helps you center yourself and connect with your breath. It also lengthens the spine and grounds you in the present moment.
How to Do the Seated Mountain Pose:
Start sitting on your yoga mat with both legs stretched out in front of you and your feet pointing up. Next, place your hands, stack them on your thighs or knees, and keep your palms open and facing upwards. Try to sit tall by imagining someone is pulling a string attached to the top of your head. This will help ensure you maintain good posture throughout the pose. Once you’re settled, take a few deep breaths, then exit the pose when completed.
Seated Forward Bend (Paschimottanasana)
This yoga pose is perfect for lengthening the hamstrings, lower back, and spine. It’s also a great way to calm the mind and ease stress or anxiety.
How to Do the Seated Forward Bend:
Extend your legs in front of you on your yoga mat and flex your feet. Then, while keeping your spine straight, bend forward from your hips until you can grab hold of your toes, shins, or ankles–whatever you can reach. Hold this pose for 30 seconds before releasing and sitting back up.
Cow Face Pose (Gomukhasana)
This is an excellent pose for opening up the shoulders and chest. It also helps to improve posture and can be therapeutic for those suffering from upper back pain.
How to Do the Cow Face Pose:
Sit on your yoga mat with both legs extended in front of you. Take your right leg and bend it at the knee, placing your foot outside your left thigh. Do the same with your left leg, so both knees point to opposite sides. Shoulder blades together; try straightening your spine while in the pose. Hold for 30 seconds up to a minute before releasing back into a seated position.
Fish Pose (Matsyasana)
This pose is excellent for stretching the muscles in the front of your body, including the abs, chest, and shoulders. It’s also known to relieve stress and tension headaches.
How to Do the Fish Pose:
To begin, sit on your yoga mat with both legs outstretched in front of you. Next, lean back onto your elbows and flat your palms on the ground behind you. Next, apply pressure into your palms and lift your chest off the floor; if necessary, put a block under your lower back for support. Hold this pose for 30 seconds to one minute before releasing it and returning to a seated position.
Spinal Twist (Ardha Matsyendrasana)
This pose is perfect for stretching the hips, shoulders, and spine. It’s also known to increase circulation and digestion.
How to Do the Spinal Twist:
For this pose, begin by sitting on your yoga mat with both legs outstretched and feet flexed. Next, take your right leg and place the foot on the outer part of your left thigh; do likewise with the left leg. Be sure that both knees are pointing to the sides before proceeding. After you’re in position, try straightening your spine while bringing your shoulder blades together. This is an intermediate-level seat, so aim to hold it for 30 seconds up to a minute before slowly releasing back into a seated position.
Bound Angle Pose (Baddha Konasana)
This is an excellent pose for opening the hips and stretching the inner thighs. It’s also known to relieve stress and anxiety.
How to Do the Bound Angle Pose:
Sit on your yoga mat with your legs in front of you, and your feet flexed. Bend your knees and bring the soles of your feet together, keeping your knees pointing to the sides. Once in the pose, try straightening your spine and bringing your shoulder blades together. Hold the pose for 30 seconds to a minute, then release and return to a seated position.
Garland Pose (Malasana)
This is an excellent stretch for the hips and thighs. It’s also known to relieve stress and anxiety.
How to Do the Garland Pose:
To begin, sit on your yoga mat with your legs stretched out in front of you, and your feet flexed. Bend your knees and bring your heels close to the pelvis. Place hands on the floor next to hips, fingers pointing toes. As you exhale, squat down, bringing your torso between your thighs. Inhale as you press down into your hands and lift your torso up. If you can’t sit all the way down, place a block or blanket under your bottom for support when needed. To release, exhale and bring your hand’s floor, then slowly straighten your legs.
Yoga has many benefits, including increased flexibility, improved circulation, and stress relief. These seven seated yoga poses are perfect for beginners who are looking to improve their practice. So give them a try today!