Yoga is an ancient practice that has been around for thousands of years. It offers numerous health benefits, including improved flexibility, balance, strength, and reduced stress levels.
While many people think of yoga as a practice that requires standing and complex poses, there are plenty of seated yoga poses that can be just as effective for beginners.
Seated yoga poses are ideal for those who may have physical limitations, such as injuries, disabilities, or chronic pain. They also provide a sense of stability and grounding, making them perfect for anyone who may feel uneasy or unsteady in standing positions.
In this article, we will explore some of the best seated yoga poses for beginners. Whether you’re new to yoga or just looking to add some new poses to your practice, these seated yoga poses are sure to leave you feeling refreshed and rejuvenated.
1. Easy Pose (Sukhasana)
Let’s start with an easy but effective yoga pose that will help to open up your neck muscles and get them working. You will need to begin in a comfortable cross-legged position and you can use some folded blankets to lift your hips if you wish.
Place your hands on your knees and keep your back straight. Drop your head so that your chin touches your chest and then rotate your head slowly in a circular motion.
Start by turning your head to the left before allowing it to drop back. Turn your head to the right and return it to the starting position.
Do this 5 to 10 times and then change directions so that your head moves in a clockwise direction instead.
2. Seated Side Bend (Parsva Sukhasana)
Start in Easy Pose. Make sure that your sit-bones are flush with the ground and that your spine is straight and long.
Place your left hand flat on the ground with your fingers comfortably spread. You can keep your elbow straight or slightly bent, depending on which is most comfortable for you.
Take a deep breath in as you lift your right arm up and stretch. Your arm should reach for the ceiling and your fingers should point up.
Exhale as you bend to the left and hold the position for 30 to 60 seconds. Remember to keep your breathing deep and even as you hold the pose. Slowly lower your arm back down and repeat on the opposite side.
3. Seated Forward Bend (Paschimottanasana)
This is a great seated pose for opening up your hips. You should begin in Staff Pose (Dandasana) which means sitting on the floor with your legs straight out in front of you.
From here, lift your arms from your sides so that they are over your head and reaching toward the ceiling. Take in a deep breath and keep your spine straight and long. Exhale as you begin to lean forward so that your hands grip your ankles or shins.
All of the movement should be at your hips so remember to keep your spine long and straight. You’re aiming for your stomach to reach your thighs instead of your nose reaching your knees. Your neck should be in a neutral position and follow the line of your spine.
Hold the position for 10 to 20 seconds. If you can’t reach your ankles or shins you can use a yoga strap to help.
4. Head To Knee Forward Bend Pose (Janu Sirsasana)
Begin again in Staff Pose with your legs extended in front of you and your feet together. Bend your left knee and pull your left foot in so that it is pressed against your thigh. Try to get your foot as high as you can but don’t worry if you can only manage your lower thigh or even your knee!
Take a deep breath in and then exhale as you lean forward. All of the movement should be in your hips so remember to keep your spine long and straight and your neck in a neutral position. Lower your torso and reach for your right foot with your right hand.
Try to grab your toes but if you can’t, don’t worry. Reach as far as you can or use a yoga strap to help. Hold the pose for 30 to 60 seconds, remembering to breathe deep and evenly as you do. Change sides and repeat.
5. Bound Angle Pose or Butterfly (Baddha Konasana)
This pose will help to stretch out your thighs and hips. Begin by sitting on the floor with your knees bent so that the soles of your feet can press together. Allow your knees to fall to the side and head toward the floor.
Take a deep breath in and lengthen your spine. Lean forward so that your hands can grip your toes and press your thumbs into the soles of your feet. Hold this position for one to two minutes while breathing evenly.
6. Final Resting Pose (Savasana)
This is a great pose to end any yoga session with. It’s also one of the easiest!
Lie down on your back on your mat. Take a relaxed posture so that your legs are comfortably wide and your arms are at your sides. Your palms should face up and your back should be in full contact with the floor.
Close your eyes. Relax your body and release any of the tension that is caught in your muscles. Breathe deep and evenly and hold the pose for around two minutes.
Final Thoughts
In this article, we listed the best six seated yoga poses for beginners. All of these poses are suitable for beginners and will help you to stretch important muscles in your body such as those found in your hips and thighs.
Don’t worry if you’re not strong or flexible enough to do the poses perfectly as this will come with time.
I created this website to help newcomers to yoga and enthusiasts alike, and to share our common passions for yoga.
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