When you think about yoga, what’s the first pose that comes to mind? Maybe Downward-Facing Dog, Warrior 2, or Tree Pose—all valid, essential yoga poses. But we’re going to venture to guess that you didn’t think of any yoga poses where you were just… sitting down.  

Although they may not be top of mind, seated yoga postures are a core element of any strong yoga practice. They’re packed with benefits, from improved flexibility and body awareness to helping to create a stronger, more stable body. Seated yoga poses can stretch out your hips and hamstrings, nourish your lower back, support quad mobility, and so much more. 

Here’s everything you need to know about seated yoga postures—including the ones you should try right now. 

The Benefits of Doing Seated Yoga Postures

“Seated yoga postures have many of the same benefits as any other yoga practice, including improved flexibility, body awareness, strength, and balance, all while allowing for a greater focus on breath,” explains Peloton instructor Denis Morton. Seated poses, in particular, can help you develop better posture (because they encourage proper spinal alignment) and also tend to be gentler on your joints than standing poses. 

Seated asanas also have mental health benefits, such as grounding and relaxation. Think about it: Having your body rooted to and supported by the floor can enhance feelings of mindfulness and relaxation. Another benefit is that seated yoga postures tend to be more accessible because they don’t require the amount of strength, balance, or flexibility that other poses do, making them suitable for all levels and ages. 

8 Seated Yoga Poses to Try

Here are eight of the best seated yoga poses to try, as recommended by Denis. Unlike chair yoga poses, which can be done while seated in a chair, these seated poses work best on the floor or another large, flat surface, such as a bed.

1. Easy Pose (Sukhasana)

This cross-legged seated pose—not to be confused with Lotus Pose (Padmasana)—enhances hip and lower back flexibility, improves posture, and supports meditation, Denis says. 

2. Seated Forward Fold (Paschimottanasana)

“This pose increases flexibility in the hamstrings, calves, and spine while also strengthening the quads and hip flexors,” Denis says. 

3. Head to Knee Pose (Janu Sirsasana)

This single-leg forward fold allows you to focus on stretching one side at a time, enhancing flexibility in the hamstrings, calves, spine, and hips, Denis says.

4. Hero Pose (Virasana)

It might not look like much is going on during Hero Pose (Virasana), but this posture promotes ankle, knee, and quad mobility, improves posture, and supports meditation, according to Denis. It’s also a great position for practicing breath work. If needed, you can sit on a block for support.

5. Bound Angle Pose (Baddha Konasana)

You’ve likely done Reclining Bound Angle Pose (Supta Baddha Konasana) toward the end of a practice or class, as it’s a common restorative yoga pose. This version of the pose is done sitting upright and improves hip, inner thigh, and spinal flexibility, Denis explains. 

6. Cow Face Pose (Gomukhasana)

Cow Face Pose gets your whole body involved. It stretches and strengthens the arms, shoulders, back, hips, and thighs, Denis says. 

7. Seated Spinal Twist (Ardha Matsyendrasana)

Yoga twists, in general, are great for boosting circulation, improving spinal mobility, and increasing core stability—and Seated Spinal Twist does all that and more. This pose also strengthens and stretches the back muscles, abdominals, hips, thighs, and neck, Denis says. 

8. Seated Pigeon

Seated Pigeon (similar to a seated figure four) stretches the hips, glutes, and lower back, Denis explains. 

Tips for Practicing Seated Yoga Poses

Whether you’re new to yoga or have been practicing it for years, Denis suggests making sure you have room to make your practice playful and truly your own. “There are boundless opportunities to learn more about yourself given the time and space to explore,” he explains. Seated yoga poses are the perfect time and place to do so. “Use props to make yourself more comfortable. Try not to go to your maximum depth right away. Find the feeling of stretching and/or strengthening and pause before going deeper,” he says. “Let the pose call you to your depth.”

Above all, he says, be more committed to the depth of your breath than the depth of the pose. One of the best things about seated yoga poses is that you can spend a lot of time in most of them without fatiguing your muscles, meaning you have plenty of time. “Yoga is a journey, not a destination, and meant to last a lifetime. There’s no need to reach any destination in a hurry,” Denis says. 

How to Incorporate More Seated Yoga Poses Into Your Routine

This might sound obvious, but, for starters, sit down. “Truly though, it’s just a matter of allotting time to spend on seated poses, or making them an active recovery day routine between meetings, while watching TV, anytime that works for you,” Denis says. “We have Peloton Focus Flow classes dedicated to floor poses that consist almost entirely of seated postures, and they’re some of my favorites to take and to teach.”

As Denis explains it, removing the pressure of gravity allows us the opportunity to slow down, ground, breathe deeply, and examine our practice from a new perspective. You can also carve out time in the morning to do seated postures before starting your day or wind down with them at night before bed. Unlike other yoga poses that might require stretchy clothing, a larger amount of space, and an environment where you can get sweaty, most seated poses can truly be done anytime, anywhere. 

The Takeaway

Seated yoga poses are one of the most commonly overlooked groups of yoga asanas, but they’re just as beneficial as the more powerful postures. “I think there’s a common misconception that yoga has to be physically taxing,” Denis says. In reality, you can reap the deepest benefits of yoga by taking your time, relaxing into the stretch, and focusing on your breath. It’s not just good for you—it feels good too. Who’s up for a seated forward fold?