10 Seated Yoga Poses: Sequence For Beginners

Table of Contents

• Benefits Of Seated Asanas
• Tips for Practicing Seated Yoga Poses
• 10 Seated Yoga Poses
• Seated Yoga Sequence for Beginners
• Wrapping Up

Practicing seated yoga poses is a gentle yet effective way to cultivate flexibility, strength, and inner peace. 

Create a solid foundation for your yoga journey with a simple sequence of seated yoga poses that is perfect for beginners. 

Benefits Of Seated Asanas

Seated yoga poses help to improve flexibility, strengthen the spine, and promote good posture. Some of these poses also stimulate the digestive system, enhance blood circulation, and reduce stress and anxiety.

Beginners will especially appreciate how seated asanas bring awareness to the breath, while enhancing proper alignment and stability.

Seated yoga poses are ideal for meditation and pranayama (breathing exercises), and help to cultivate mindfulness and inner peace.

To diversify your practice, challenge your flexibility and strength with a  kneeling yoga sequence. 

Tips for Practicing Seated Yoga Poses

• Use a yoga mat or a yoga mat substitute, like a blanket, under the knees and ankles for extra padding.
• Modify straight-leg poses with bent knees. Use a yoga strap if you have tight hamstrings.
• If forward folds are difficult, sit up on a bolster, folded blanket, or foam yoga block. 
• Breathe slowly and deeply while holding poses. 

10 Seated Yoga Poses

#1 Easy Pose (Sukhasana)

1. Sit on your mat with your legs crossed.
2. Rest your hands on your knees, with palms facing upwards.
3. Sit up well and relax your shoulders.
4. Soften your eyes and maintain a smooth and steady breath.

#2 Revolved Easy Pose (Parivrtta Sukhasana)

1. Start in Easy Pose.
2. Keeping your spine extended, turn your torso to the left.
3. Place your right hand on your left knee and your left hand behind you.
4. Hold for a few breaths, then repeat on the other side.

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#3 Seated Side Bend (Parsva Sukhasana)

1. Begin in Easy Pose.
2. Place your left hand on the floor as you raise your right arm and stretch it over your head to the left side. Stay for several breaths.
3. Inhale to come back to the center, lowering your right arm.
4. Repeat on the other side.

#4 Seated Forward Fold (Paschimottanasana)

1. Begin in Staff Pose (Dandasana) with your legs extended out in front of you.
2. Inhale and raise your arms above your head.
3. Exhale and fold forward from your hips, keeping your spine extended and shoulders on the back as you reach your fingers towards your toes.
4. Rest your hands either on your legs, the floor, or the feet. You may stay more upright and place a strap around your feet if your hamstrings and lower back are tight. Stay for a few breaths.
5. Inhale to sit upright again.

#5 Head-to-Knee Pose (Janu Sirsasana)

1. Begin in Staff Pose.  Bend your right knee out to the side, placing the right foot against the inner left thigh.
2. Inhale and raise your arms.
3. Exhale and fold forward from your hips, extending the torso over the left leg. Lower your hands to the floor, your leg, or your foot. Stay for a few breaths
4. Inhale to rise back up, and repeat with the other leg.

#6 Revolved Head to Knee Pose (Parivrtta Janu Sirsasana)

1. Start in Staff Pose, and spread the legs wide apart.
2. Bend your left knee, placing your left heel at your groins.
3. Inhale to extend your left arm overhead and exhale to tilt your torso over the right leg, reaching your left hand towards the right foot. Stay for several breaths.
4. Inhale to return to the starting position and repeat on the other side.

#7 Wide-Angle Seated Forward Fold (Upavistha Konasana)

1. Sit with your legs spread wide apart.
2. Inhale and lengthen your spine.
3. Exhale and fold forward from your hips, walking the hands out in front of you and bringing the torso towards the floor.
4. Breathe smoothly with your spine extended.
5. To exit, walk the hands back in and lift the torso up.

#8 Bound Angle Pose (Baddha Konasana)

1. Sit with your knees bent out to the sides and bring the soles of your feet together.
2. Hold your feet or ankles and sit up well.
3. For added hip flexibility, pulse your knees up and down.
4. To exit, return to Staff Pose.

#9 Half Lord Of The Fishes (Ardha Matsyendrasana)

1. Begin in Easy Pose. 
2. Place your right foot on the floor outside the left thigh. You may modify the pose by extending the left leg.
3. Twist your torso to the right and place right hand behind you and your left hand on the right knee. To deepen the twist, you may wrap your elbow around the right knee, or for more intensity, place your left elbow outside the right knee. Hold for 3 to 5 breaths.
4. Return to the starting position and repeat on the other side.

#10 Cow Face Pose (Gomukhasana)

1. Start in Easy Pose.
2. Cross your right thigh over the left, stacking your knees. Keep your feet flexed.
3. Extend your left arm overhead, bend the elbow, and place your right hand on the left elbow. To intensify the shoulder stretch, reach your right arm behind you and touch your right and left fingers, working to clasp your hands together.
4. Breathe smoothly in the pose.
5. Repeat with the left leg on top and the right arm overhead. 

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Seated Yoga Sequence for Beginners

You can easily combine these poses into a seated yoga flow. Practice it at least once a week for relaxation or 2 to 4 times a week for developing flexibility.

You can also learn how often you should do yoga for your purpose.

Wrapping Up

Seated yoga poses are a great way to start your yoga journey. With many modifications, they are gentle enough for beginners and promote physical health and mental well-being. The practice of yoga is less about perfecting a pose and more about connecting with the breath and the deeper self, so take your time, listen to your body, and enjoy the journey. Namaste.