Seated yoga poses are performed on the floor and emphasize flexibility, spinal mobility, and inner stillness. Because the legs no longer need to support your weight, the body can direct its attention to deep stretches through the hips, hamstrings, groin, and lower back. These poses are often held for longer durations, which encourages a meditative quality of awareness and gives connective tissue time to release. Well-known seated postures include Lotus Pose (Padmasana), Seated Forward Fold (Paschimottanasana), Head-to-Knee Pose (Janu Sirsasana), Bound Angle Pose (Baddha Konasana), and Seated Spinal Twist (Ardha Matsyendrasana). Key benefits extend beyond flexibility: seated poses calm the nervous system, improve posture by lengthening the spine, and open the hips in ways that counteract prolonged sitting. They are especially valuable for desk workers, runners with tight hamstrings, and anyone seeking a quieter, more introspective practice. In a typical yoga class, seated poses follow standing sequences and precede restorative or closing postures, serving as a bridge between active effort and deep relaxation.
13 poses in this category