Seated in Yoga — All 29 Poses, Steps & Cautions

Beginner seated poses 12

Learnable in a first class, with a version that works for most bodies.

Auspicious Pose स्वस्तिकासन सुरुवातीचे · बसून · 1–4 मिनिटे Bound Angle Pose Baddha Koṇāsana सुरुवातीचे · बसून · 1–3 मिनिटे Easy Pose सुखासन सुरुवातीचे · बसून · 1–5 मिनिटे मालासन मालासन Beginner · seated · 45–90 seconds Gracious Pose Bhadrāsana सुरुवातीचे · बसून · 1–3 मिनिटे Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side Hero Pose Vīrāsana सुरुवातीचे · बसून · 1–4 मिनिटे Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds Thunderbolt Pose Vajrāsana सुरुवातीचे · बसून · 1–5 मिनिटे Wide-Angle Seated Pose Upaviṣṭha Koṇāsana सुरुवातीचे · बसून · 1–2 मिनिटे

Intermediate seated poses 10

Assume a working base of strength and range, and a teacher who has watched you move.

सिद्धासन सिद्धासन मध्यम · बसून · 2–5 मिनिटे Archer Pose Ākarṇa Dhanurāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 20–40 सेकंद Boat Pose Nāvāsana मध्यम · बसून · 20–40 सेकंद गोमुखासन Gomukhāsana मध्यम स्तर · बसून · प्रत्येक बाजूला 45–90 सेकंद Fire Log Pose Agnistambhāsana Intermediate · seated · 1–2 minutes each side मंडूकासन Maṇḍūkāsana मध्यम · बसून · 20–40 सेकंद Half Boat Pose Ardha Nāvāsana मध्यम · बसून · 15–30 सेकंद अर्ध पद्मासन अर्ध पद्मासन Intermediate · seated · 1–3 minutes each side Pigeon Pose Eka Pāda Kapotāsana Intermediate · seated · 1–2 minutes each side Yogic Seal Pose Yogamudrāsana मध्यम · बसून · 30–60 सेकंद

Advanced seated poses 7

Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early.

Both Big Toes Pose Ubhaya Pādāṅguṣṭhāsana Advanced · seated · 15–30 seconds Bound Lotus Pose Baddha Padmāsana प्रगत · बसून · प्रत्येक बाजूला 20–45 सेकंद Cowherd Pose Gorakṣāsana Advanced · seated · 15–30 seconds Foot Behind the Head Pose Eka Pāda Śīrṣāsana प्रगत · बसून · प्रत्येक बाजूला 15–30 सेकंद Front Splits Hanumānāsana प्रगत · बसून · प्रत्येक बाजूला 30–60 सेकंद पद्मासन पद्मासन प्रगत · बसून · प्रत्येक बाजूला 1–3 मिनिटे सुप्त वज्रासन सुप्त वज्रासन Advanced · seated · 15–30 seconds

Asked before class

What are seated poses in yoga?

Poses taken on the floor, where the pelvis is the base and the spine works above it. YogaPath lists 29 of them, from Auspicious Pose through to Reclining Thunderbolt Pose.

Which seated poses should a beginner start with?

The 12 poses in this family marked beginner: Auspicious Pose, Bound Angle Pose, Easy Pose, Garland Pose, Gracious Pose and others. Each has a version that works for most bodies, and each page lists who should skip it.

Are seated poses safe for everyone?

No family of poses is. Each page in this group lists its own contraindications — pregnancy, blood pressure, glaucoma, and neck, knee, shoulder or wrist injury all rule out specific poses. Read the cautions on the individual page, ask your doctor if a condition applies to you, and learn the poses with a qualified teacher.

Other families

Standing 18 पुढे वाकण्याची आसने 22 Backbends 43 पिळण्याची आसने 25 Inversions 20 Balance 31 Restorative 21

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

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This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

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Seated poses

Beginner seated poses 12

Intermediate seated poses 10

Advanced seated poses 7

Asked before class

Other families

Follow the build

These sites are a free service I run

Seated poses

Beginner seated poses 12

Intermediate seated poses 10

Advanced seated poses 7

Asked before class

Other families

Follow the build

भारतासाठी मोफत आरोग्य & फिटनेस टूल्स