8 Seated Yoga Poses You Can Do Without Standing Up

When most people think of yoga, they imagine standing tall in tree pose or flowing through downward dogs. But guess what? You can get all the benefits of yoga without even standing up.

Seated yoga is gentle, grounding, and easy to do almost anywhere. Whether you’re sitting on a yoga mat, a cushion, or even a chair, these poses help stretch your body and calm your mind.

Let’s look at 8 seated yoga poses you can try. No need to be flexible. Just show up and breathe.

1. Easy Pose (Sukhasana)

This is the go-to pose for seated meditation. It helps improve posture and creates a calm base for your practice.

How to do it:

• Sit cross-legged on the floor or on a folded blanket.
• Keep your back straight but relaxed.
• Rest your hands on your knees, palms facing up or down.
• Close your eyes and breathe slowly.

You can sit like this for a few minutes to center yourself. It’s great to begin or end your practice.

2. Seated Side Stretch

This pose stretches your side body and shoulders. It helps you breathe deeper and release tightness in your ribs.

How to do it:

• Sit in easy pose or with legs stretched forward.
• Raise your right arm up and lean gently to the left.
• Keep your left hand resting on the floor.
• Feel the stretch from your hip to your fingertips.

Hold for a few breaths, then switch sides. Go slow and don’t force the bend.

3. Seated Forward Fold (Paschimottanasana)

A great pose to calm your mind and stretch the spine and hamstrings.

How to do it:

• Sit with both legs straight in front of you.
• Flex your feet to keep the legs active.
• Inhale and lift your arms up.
• Exhale and fold forward, reaching toward your feet.

Don’t worry about how far you go. You can rest your hands on your thighs, shins, or ankles. Let your head drop gently.

4. Seated Twist (Ardha Matsyendrasana)

Twists help with digestion and release tension from your spine.

How to do it:

• Sit with legs extended.
• Bend your right knee and place your right foot outside your left thigh.
• Keep your left leg straight or bend it if you’re comfortable.
• Place your right hand behind you for support.
• Use your left arm to hug your right knee and twist gently to the right.

Look over your shoulder if it feels good. Hold for a few breaths, then switch sides.

5. Seated Cat-Cow Stretch

You don’t have to be on all fours to do this. The seated version is gentle and great for your spine.

How to do it:

• Sit with legs crossed or on a chair with feet flat on the floor.
• Place your hands on your knees.
• Inhale, arch your back, lift your chest, and look up (cow).
• Exhale, round your back, tuck your chin, and pull your belly in (cat).

Repeat this slow flow 6 to 8 times. It’s amazing for releasing tension.

6. Butterfly Pose (Baddha Konasana)

This pose opens the hips and inner thighs. It also helps you relax.

How to do it:

• Sit tall and bring the soles of your feet together.
• Let your knees fall out to the sides.
• Hold your feet or ankles with your hands.
• Stay upright or gently fold forward from the hips.

Use pillows under your knees if they feel tight. Stay here for a few minutes, breathing deeply.

7. Seated Neck Rolls

Neck rolls can release stress and stiffness, especially if you sit at a desk a lot.

How to do it:

• Sit comfortably with a straight spine.
• Drop your chin to your chest.
• Slowly roll your head to the right, then back, then to the left, and forward again.
• Move gently and notice any tight spots.

Do a few slow circles in each direction. Don’t rush. Keep it soft and smooth.

8. Seated Shoulder Rolls and Arm Circles

These are simple but super effective for tension in your shoulders and upper back.

How to do it:

• Sit upright.
• Inhale and roll your shoulders up to your ears.
• Exhale and roll them back and down.
• Do this 8 to 10 times.

Then try some big arm circles going forward and back. Keep your movements easy and loose.

Why Seated Yoga is Worth Trying

Seated yoga is for everyone. It’s great if you’re recovering from an injury, new to yoga, or just want something gentle. You can do it on the floor, on a yoga block, or in a chair. No special gear needed.

Here’s why you’ll love it:

• It helps improve flexibility without overdoing it.
• It calms the nervous system.
• It’s easy to fit into your day.
• It doesn’t require much space.

A Few Tips Before You Start

• Use props: Blankets, cushions, or yoga blocks make poses more comfortable.
• Focus on breath: Stay connected to your breathing in every pose.
• Don’t push: Seated yoga is about feeling, not forcing.
• Stay consistent: Even 10 minutes a day can make a difference.

Final Thoughts

You don’t have to roll out a big mat or balance on one foot to enjoy yoga. These seated poses are simple, safe, and soothing. Whether you’re on the floor or in a chair, they can help you feel better in your body and your mind.

So take a seat. Close your eyes. And let your yoga journey begin right where you are.