Seated yoga poses are the easiest and the simplest way to meditate our mind and body. The seated yoga poses offer plenty of mental and health benefit. The seated yoga poses contain other benefits such as giving flexibility and strength, provide relief from stress as well as cures many diseases with regular practice.
30 Amazing Seated Yoga Poses:
Everything You Need To Know
- 1 30 Amazing Seated Yoga Poses:
- 2 Akarna Dhanurasana or Archer pose/Bow Pose/Arrow pose
- 3 Ardha Mandalasana or Half Circle Pose
- 4 Ardha Matsyendrasana or Half Lord of the Fishes Pose/Half Spinal Twist Pose
- 5 Baddha Konasana or Bound Angle Pose/Butterfly Pose
- 6 Baddha Padmasana or Locked Lotus Pose
- 7 Balasana or Child’s Pose
- 8 Bitilasana or Cow Pose
- 9 Brahmacharyasana or Celibate’s Pose
- 10 Dandasana or Staff Pose
- 11 Eka Pada Kapotasana or One-Legged Pigeon Pose
- 12 Gomukhasana or Cow Face Pose
- 13 Hanumanasana or Monkey Pose
- 14 Janushirasana or Head-to-Knee Pose
- 15 Kurmasana or Tortoise Pose/Turtle Pose
- 16 Malasana or Garland Pose
- 17 Marjariasana or Cat Pose
- 18 Navasana/Naukasana/Paripurna Navasana or Boat Pose
- 19 Padmasana or Lotus Pose
- 20 Parighasana or Gate Pose
- 21 Pasasana or Noose Pose
- 22 Paschimottanasana or Seated Forward Bend/Intense Dorsal Stretch
- 23 Shashankasana/Sasakasana/Sasangasana or Rabbit Pose
- 24 Siddhasana or Accomplished Pose
- 25 Simhasana or Lion Pose
- 26 Sukhasana or Easy Pose
- 27 Upavistha Konasana or Wide-Angle Seated Forward Bend
- 28 Ustrasana or Camel Pose
- 29 Utthita Padmasana/Tolasana or Raised Lotus Pose/Scale Pose
- 30 Vajrasana or Thunderbolt Pose
- 31 Virasana or Hero Pose
Seated yoga poses are all about stretching the body in different procedures. Here I am going to list down 30 seated yoga poses in this article below. Most of these seated yoga poses are for beginners as these are very easy to perform. However, some of the poses are very difficult for beginners.
If you face any difficulty while performing any of this seated yoga poses then immediately consult yoga expert. So, let’s now check out 30 most effective seated yoga poses below:
Akarna Dhanurasana or Archer pose/Bow Pose/Arrow pose
Here is a stunning Asana called Akarna Dhanurasana, it goes under the moderate level and needs more quality of your back. This Pose is very surprising from the straightforward Dhanurasana or Bow Pose. The word Akarna is a Sanskrit word; in which Karna implies ear, , Dhanu represents bow and the Asana speaks to seat, stance or posture.
In Dhanurasana, Our body frames the state of Bow however in The Akarna Dhanurasana, your body looks like as extending the strings of a bow and pointing the bow. So Akarna Dhanurasana is perplexing posture in contrast with Dhanurasana. In this Pose your body takes the shape which is the same as a bow and bolt so this Asana named so.
Ardha Mandalasana or Half Circle Pose
Ardha Mandalasana is an available side extending stance. The name originates from the Sanskrit, Ardha, signifying “half,” mandala, signifying “circle,” and asana, signifying “represent.” The name alludes to the semi-roundabout shape framed by the leg, middle and arm in the stance.
In Ardha Mandalasana, the left leg is in a stooping position while the privilege reaches out to the side with the foot grounded and toes looking ahead. The left-hand contacts the ground to one side and the correct arm reaches up and over the head, with the palm moved in the direction of the ground.
Ardha Matsyendrasana or Half Lord of the Fishes Pose/Half Spinal Twist Pose
Ardha Matsyendrasana is the ninth of the 12 essential stances in Hatha yoga. The name for this asana is gotten from the Sanskrit, Ardha, signifying “half”; Matsya, signifying “fish”; Indra, signifying “lord”; and asana, signifying “present.”
To enter the represent, the yogi starts in Dandasana. The left foot is bowed so it lies outwardly of the correct thigh. The correct foot slides as close as conceivable to one side butt cheek. The correct elbow is set on the external side of the left knee with the hand pointed upward, making a turn in the body. This is rehashed on the contrary side.
Baddha Konasana or Bound Angle Pose/Butterfly Pose
Baddha Konasana is among one of the best-seated yoga poses. It opens the hips and the muscles of the crotch. The term originates from the Sanskrit baddha, signifying “bound,” Kona, signifying “point” and asana, signifying “posture” or “stance.”
Customarily, Baddha Konasana is accepted to animate the svadisthana chakra, which is related to innovativeness and assurance. Invigorating this chakra through this asana is thought to encourage internal acknowledgment, while additionally advancing concentration and profitability.
Baddha Padmasana or Locked Lotus Pose
Baddha Padmasana is a difficult and propelled variety of Padmasana that opens the heart, expands imperativeness and vitality, and offers various different advantages to the body and psyche. The name is gotten from the Sanskrit, bandha, signifying “official” or “bound”; the Padma, signifying “lotus”; and asana, signifying “present.”
Baddha Padmasana ties the body into an image of interminability. In Kundalini yoga, this asana stirs kundalini vitality, annihilate karmic deterrents, and clear the pathways for vitality to stream. It is a ground-breaking, remedial stance that can enable the professional to rest in a condition of stillness and stirred cognizance (samadhi).
Balasana or Child’s Pose
The Balasana is a yoga stance and originates from the Sanskrit words Bala and asana, which interpret as “tyke” and “posture.” Balasana is so named as it alludes to the essential fetal position and the consequent youngster like vulnerabilities that might be experienced because of the posture. Many even think expecting this posture enables one to reconnect to base recollections of being in the belly.
Bitilasana or Cow Pose
Bitilasana is a novice’s yoga present. It is a delicate represent that can be performed by most anybody at any degree of aptitude. From Sanskrit, Bitila means dairy animals and Asana means present. This posture is commonly polished alongside Cat Pose (Marjaryasana).
Notwithstanding the physical advantages it offers for the spine and center body, this asana likewise animates the Anahata (heart) chakra, advancing affection and trust for self as well as other people. It is additionally the chakra in charge of vitality stream and blood dissemination.
Brahmacharyasana or Celibate’s Pose
Brahmacharyasana is the name given to two diverse situated yoga Asanas, the two of which are related to the protection of sexual vitality. They are:
The yogi has the legs stretched out as in Dandasana, requiring him/her to lift their weight off the ground.
In the subsequent form, the yogi receives a bowing stance with him/her sitting between the feet and their thighs in inner turn.
Dandasana or Staff Pose
Dandasana is a basic seated stance with the legs straight before the body and the spine upstanding and long. The name originates from the Sanskrit danda which signifies “stick” or “staff” and asana which signifies “stance” or “seat.”
Dandasana is the main seated stance in the Ashtanga yoga essential arrangement and, all things considered, frames the establishment for all other seated yoga poses.
Eka Pada Kapotasana or One-Legged Pigeon Pose
The Eka Pada Kapotasana is called One-Legged Pigeon Pose in English. “Eka” in Sanskrit signifies “One”, “Pada” signifies “Leg”, “Kapot” signifies “Pigeon” and “Asana” signifies “Posture”. In this stance, one’s body resembles a pigeon and the chest is kept wide. Along these lines, asana is additionally One-Legged Pigeon Pose.
This stance is a propelled yoga act. This stance delivers a decent stretch in the body, bringing about the opportunity from stress and tension. This seat gives an intense stretch to the back and hips, just as avoids issues identified with the thyroid.
Gomukhasana or Cow Face Pose
Gomukhasana is a situated yoga act that stretches a few pieces of the body all the while, including the lower legs, thighs, hips, shoulders, chest, underarms, and triceps. The name originates from the Sanskrit go, signifying “cow,” Mukha, signifying “face,” and asana, signifying “present.”
Gomukhasana helps increment the adaptability of the back, guides in the treatment of sciatica, animates the kidneys and stretches the hips and thighs. This asana additionally animates the svadisthana chakra and the Anahata (heart) chakra. These chakras are the focuses of delight, happiness, love, and empathy, which make Gomukhasana a ground-breaking present.
Hanumanasana or Monkey Pose
Hanumana was a definitive aficionado of Lord Rama and was incredible and solid. Hanuman had the assurance with commitment, modesty, and physical quality. Hence, every one of these forces is created from the act of Hanumanasana (Monkey Pose).
Janushirasana or Head-to-Knee Pose
Janushirasana is a progression of seated yoga poses. From Sanskrit, Janu signifies “knee,” shirsa signifies “head” and asana signifies “represent.” The expectation of the posture is to overlap the body with the goal that the head draws nearer to the knee. In the full articulation of the stance, however, when the hamstrings and back of the body are open enough, the head will really move past the knee and to the shin.
There are three fundamental varieties of Janushirasana including somewhat extraordinary situating of the twisted leg in connection to the body. Every one of the three of the varieties is incorporated into the essential arrangement of Ashtanga yoga.
Kurmasana or Tortoise Pose/Turtle Pose
Kurmasana is among a standout amongst the best-seated yoga poses in which the body folds at the abdomen and the arms sneak by the legs. It is prescribed to remain in the posture for 30 to 40 seconds and for about five to 10 breaths. This posture is intended to make internal mindfulness and unwinding.
Generally, Kurmasana is intended to calm the sensory system and shut out diversions, enabling the inward world to turn out to be clear and capable of being heard. This posture opens the entryway to pratyahara, the limit to the internal world. The mind at that point turns out to be tranquil and focused.
Malasana or Garland Pose
Malasana is among another seated yoga poses that advantages the hips, lower back and stomach related framework. It likewise invigorates the sacral chakra, which oversees sexuality.
The name for this posture is said to originate from the Sanskrit root mala, signifying “laurel” or “rosary.” However, this is a mistranslation. Articulated with a long “a” sound, mala signifies “wreath,” while articulated with a short “a” sound, it means “dung.” This is the genuine starting point of the posture name, as it takes after the stance taken in old India to wipe out waste.
Marjariasana or Cat Pose
Marjari means feline in the Sanskrit while endeavoring this Asana your body resembles a feline, who is extending its body here and there. With the goal that’s the reason, this Asana got this name.
Marjariasana or the catlike position in yoga is champion among the most comprehensively known and commonly performed stances on the planet. A person’s position is believed to be a fundamental piece of having the ability to lead a happy and strong life and the catlike position is believed to be a champion among the best yoga stances concerning correcting present.
This asana, whenever finished with extraordinary commitment and practice, can be very engaging. The Full Boat Pose imparts quality and equalization in our lives, similarly as an enduring boat moves tranquility through the harsh oceans.
The Paripurna Navasana is the full articulation of the represent that requires full expansion of both the arms and the legs, and the body to be in an intense, vessel-like ‘V.’ This asana is regularly called the Naukasana.
Padmasana or Lotus Pose
Padmasana is a seated asana with the legs crossed and the feet set over the contrary thighs. The name originates from Sanskrit signifying “lotus situate.” This asana is customarily utilized in reflection, the two of which started in antiquated India.
In this pose, the body takes after a lotus bloom and it is likewise said that rehearsing Padmasana enables the yogi to bloom like a lotus. It urges the body to be physically steady and the breath to moderate and develop, enabling the psyche to enter a reflective state.
Parighasana or Gate Pose
Parighasana is one of the least complex yoga stances for tenderfoots, to begin with. The name is gotten from the Sanskrit Parigha, alluding to the bar that shuts an entryway, and asana, signifying “act.” It offers various physical, mental and profound advantages to the specialist regardless of its straightforwardness.
The opening up of the body in Parighasana gives various advantages, both physical and mental. This asana extends the sides, spine, and hamstrings. It is additionally known to open the shoulders and animate some of the body’s stomach organs.
Pasasana or Noose Pose
Pasasana is a stance where the body is wound and the arms are bound around the crouching legs. The name originates from the Sanskrit “Pasa”, signifying “noose,” “tie” or “catch,” and asana, which signifies “posture” or “stance.” It is purported in light of the manner in which the arms structure a bound circle around the legs.
Paschimottanasana or Seated Forward Bend/Intense Dorsal Stretch
Paschimottanasana is a seated forward curve with the chest area collapsed forward over the legs. It is one of the 12 essential stances of Hatha yoga and is likewise part of the Ashtanga essential arrangement.
The term, Paschimottanasana, is gotten from the Sanskrit root words Paschima, which signifies “back” or “west;” Uttana, which signifies “extreme stretch” or “straight,” alluding for this situation to the back of the body; and asana, which signifies “act.”
Shashankasana/Sasakasana/Sasangasana or Rabbit Pose
Shashankasana is a basic dynamic forward-bowing stance that gives a delicate stretch while unwinding and invigorating the body and psyche. The name originates from the Sanskrit “shash”, signifying “bunny” or “hare”; “ank”, signifying “lap”; and “asana”, which signifies “posture” or “stance.” In English, it is known as rabbit present.
Shashankasana additionally invigorates the mind, in this way boosting memory and fixation and lessening weariness, outrage and enthusiastic unsteadiness.
Siddhasana or Accomplished Pose
Siddhasana is an essential seated asana that is regularly utilized during pranayama and reflection practice. The name is gotten from the Sanskrit words, Siddha, which signifies “achieved,” and asana, which signifies “present.”
Siddhasana extends the hips, knees and lower legs. It likewise reinforces the stance and the back. The posture lessens pressure and filters the vitality channels of the body.
Simhasana or Lion Pose
Simhasana is among solid seated yoga poses, which consolidates an amazing breathing system with a powerful exhalation. The name originates from the Sanskrit Simha, signifying “lion,” and asana, signifying “represent.” This name alludes to the wild lion-like demeanor of the yogi’s face just as the thundering sound of the breath made while in this stance.
This asana is outstanding for its capacity to diminish pressure and outrage through the dynamic arrival of strain with the breath out. It is likewise a decent stance for invigorating and connecting every one of the three Bandhas.
Sukhasana or Easy Pose
Sukhasana is a standout amongst the most essential yoga Asanas and is appropriate for yogis everything being equal. The name has come from the Sanskrit, sukha, signifying “joy” or “solace,” and asana, signifying “present.”
Advantages of Sukhasana incorporate the opening of the hips and extending of the spine. It can likewise be utilized to ground the body and open the Muladhara (root) chakra. What’s more, it is a tranquil and quieting stance that has been depicted as offering the course to profound illumination.
Upavistha Konasana or Wide-Angle Seated Forward Bend
Upavistha Konasana is a seated forward twist that requires adaptability. The term originates from the Sanskrit Upavistha, signifying “seated” or “sitting,” Kona, signifying “edge,” and asana, signifying “posture” or “stance.”
Upavistha Konasana is a central posture in numerous schools of yoga and part of the essential arrangement of Ashtanga yoga. It readies the body for other seated forward curves and bends, just as for the wide-legged standing Asanas.
Ustrasana or Camel Pose
Ustrasana is a backbend that lifts shoulder adaptability, expands the center quality and stretches the whole front of the body. The name is gotten from the Sanskrit “Ustra”, signifying “camel,” and asana, signifying “posture” or “stance.”
On an otherworldly and enthusiastic level, rehearsing Ustrasana is viewed as a compelling method to loosen up the psyche and discover smoothness and equalization. Since the professional must slender in reverse without seeing where they’re going, this asana advances a profound feeling of trust in oneself and the body.
Utthita Padmasana/Tolasana or Raised Lotus Pose/Scale Pose
Utthita Padmasana is a noteworthy represent that is incorporated into the Hatha Yoga writing. Otherwise called Tulasana, Balance Pose, Swing Pose, Dolasana, Tolasana, Scale Pose or Raised Lotus Pose, it can enormously improve the working of the stomach related center of the body. At the point when drilled consistently, it can likewise upgrade the muscles and bones of the body.
Vajrasana or Thunderbolt Pose
The Vajrasana originates from the Sanskrit words vajra, signifying “jolt,” “jewel-like,” or “resolute/immovability,” and asana, signifying “act.” Vajrasana is among such seated yoga poses that aid tenderly extending the legs, from thighs to knees to feet, and is accepted to aid absorption. You can regularly utilize it as a thoughtful posture or transitional posture between different Asanas.
Virasana or Hero Pose
Virasana is moderately among one of the best fundamental seated yoga poses, however, it requires some adaptability to perform. Notwithstanding building adaptability and extending the legs and feet, this asana likewise has a very quieting, calming impact on the psyche. In otherworldly practice, Virasana empowers the Muladhara (root) chakra, helping the individual feel more established and enthusiastic.
So, as you now know what are the seated yoga poses and its steps & benefits try this poses.