Unlock the Benefits of Yoga Sitting Poses: Improve Posture and Reduce Stress

There are approximately 60 yoga sitting Poses or also called asanas. Yoga is a practice that has been around for thousands of years, and it continues to gain popularity as a form of exercise and stress relief. One aspect of yoga that many people may overlook is the importance of sitting poses. Sitting poses are a crucial component of any yoga practice, and they offer a variety of benefits for both the mind and body.

So if you are super interested in unlocking the benefits of yoga sitting and want to know more about this amazing workout routine, you should consider doing yoga sitting poses. Basically, they have various benefits for your physical posture and you will observe considerable movement and relaxation of your mental state after utilizing these exercises when it comes to focusing on the sitting causes, you need to be very determined and keep practicing. You will soon see the results, they will take only a few weeks and a few months and you will have a perfectly healthy body and mind.

Yoga Sitting Poses YouTube Video

What are Yoga Sitting Poses?

Sitting poses, also known as seated postures or asanas, are a group of yoga poses that are performed while seated on the floor or on a yoga mat. These poses can be done as part of a yoga routine or as a standalone practice. Seated poses can help to stretch the hips, back, and legs, as well as improve posture and balance.

Types of Yoga Sitting Poses

There are many different types of seated poses in yoga, each with its own unique benefits. Here are a few common seated poses and their benefits:

Easy Pose (Sukhasana)

Easy Pose is a basic seated pose that can be done by yogis of all levels. This pose involves sitting cross-legged on the floor or on a yoga mat, with the hands resting on the knees or in the lap. Easy Pose can help to stretch the hips and back, improve posture, and calm the mind.

Lotus Pose (Padmasana)

Lotus Pose is a more advanced seated pose that involves placing the feet on top of the opposite thighs. This pose can help to increase flexibility in the hips, as well as improve posture and balance. Lotus Pose is also said to have a calming effect on the mind.

Seated Forward Bend (Paschimottanasana)

Seated Forward Bend is a seated pose that involves folding forward from the hips and reaching for the feet. This pose can help to stretch the hamstrings, lower back, and hips, as well as improve digestion and calm the mind.

Cow Face/Gomukhasana

Two variations of the Cow Face Pose exist, which are the Half Cow Face and the Full Cow Face. The complete form provides an intense opening for both shoulders and hips; however, if this seems overwhelming, it’s advised to begin with the Half Cow Face.

Assume a cozy cross-legged pose and lift your right arm towards the heavens, with your left arm resting beside your left side. Lower your right arm behind your back and raise your left arm up your back. If your shoulders are very flexible, your hands may touch. If not, simply use a yoga strap, towel, or shirt and grasp it with both hands to connect your arms. Perform the stretch on the opposite side as well.

To enhance the stretch, incorporate the leg stretch:

Starting from the cross-legged posture, position your left foot outside your right hip and lower your left knee to the ground. It’s crucial to keep your left sit bone firmly on the floor. Next, place your right knee atop your left knee and your right foot outside your left foot. This could be challenging, so don’t force it.

If you’re at ease with both stretches, sit upright and take five deep breaths before repeating the stretches on the other side (left arm down your back, right arm up your back).

Bound Angle Pose (Baddha Konasana)

Bound Angle Pose, also known as Butterfly Pose, involves sitting with the soles of the feet touching and the knees bent out to the sides. This pose can help to stretch the inner thighs and hips, as well as improve posture and balance.

Steps to perform for Bound Angle/Baddha Konasana:

  1. Position the bottoms of your feet together and draw them near your groin to your comfort level.
  2. Grasp your feet using your hands while sitting upright during an inhale, and exhale as you lean forward, maintaining a straight back.
  3. Folding forward in this posture might be more difficult than you anticipate – it’s okay if you can’t bend too far or even at all. As long as you experience a stretch in your hips, you’re performing the pose correctly!

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Half Lord of the Fishes Pose is a seated twist pose that involves twisting the torso to one side while keeping the hips grounded. This pose can help to improve spinal flexibility and relieve tension in the lower back. It can also stimulate digestion and detoxification.

Yoga Sitting Poses

What is sitting with knees folded in yoga?

The Vajrasana posture is an uncomplicated seated yoga position. It derives its title from the Sanskrit term vajra, signifying thunderbolt or diamond. In this posture, you start by kneeling and subsequently sit on your legs to alleviate pressure from your knees.

Tips for Practicing Yoga Sitting Poses

If you are new to yoga, it is important to start slowly and practice under the guidance of a qualified teacher. Here are some tips for practicing yoga sitting poses safely and effectively:

  • Warm-up: Before beginning seated poses, it is important to warm up the body with some gentle movements and stretches. This can help to prevent injury and improve flexibility.
  • Use Props: Props such as blocks, blankets, and straps can be helpful in seated poses. For example, a block can be placed under the hips to make sitting more comfortable, and a strap can be used to reach the feet in forward folds.
  • Listen to Your Body: It is important to listen to your body and honor its limits. If a pose feels uncomfortable or painful, back off and modify the pose as needed. Never push yourself beyond your limits.
  • Breathe: Breathing deeply and consciously can help to calm the mind and deepen the benefits of seated poses. Focus on slow, deep breaths throughout your practice.


Yoga sitting poses are an important part of any yoga practice, and they offer a variety of benefits for the mind and body. Whether you are new to yoga or an experienced practitioner, seated poses can help to improve posture, reduce stress, increase flexibility, and improve digestion. By incorporating seated poses into your daily routine, you can experience the many benefits of this ancient practice.

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