Types, Benefits & Overview of Yoga Seated Poses

Seated yoga poses are those yoga asanas that are done in a particular sitting position. These consist of cross-legged and straight postures, twists, and forward folds. These postures are suitable for practitioners of all levels by using appropriate props as essential for the promotion of safe alignment. Seated yoga poses are actively grounding and concentrate less on strength and more on flexibility.

A stable sitting position helps in releasing and opening the body with greater ease and less effort. In addition, simple sitting poses are a stable and comfortable base for yogic breathing and meditation.

Overview of Sitting Yoga Poses

Sitting yoga poses are perfect for improving the flexibility of the body by stretching the back, legs, and pelvic muscles. Seated poses on the floor offer a position of stability, which enables to open the body. However, it might not be comfortable for every person. Raising the pelvic area can support the backbone and help in more sustainable alignment for seated yoga poses. Because of high control over the body and low risk of falling, these poses lead to a low risk of injury. Basically, seated yoga poses lengthen the backbone, stretch the leg muscles and back as well as improve the posture of an individual. Besides, it cleanses the body, therefore stimulating the development of healthy cells. A consistent and regular yoga schedule relaxes the body and decreases stress. 

Top 11 Seated Yoga Poses

There are several seated yoga poses that can help improve the flexibility of the body. However, certain poses might be more helpful for the body. It is significant to ensure to match the yoga poses with the benefits individual wishes to experience. Some of them that can be beneficial are as follows:

DANDASANA

Benefits: 

• Improves postural awareness
• Opens up the shoulder muscles, legs, and chest 
• Strengthens of back muscles
• Stretching of the backbone
• Relieves reproductive organ problems
• Nourishes of body’s resistance to hip as well as back injuries
• Aids calmness to the brain cells
• Improves functions of the digestive system
• Improves alignment of the physique
• Stretching of the hamstrings 

PASCHIMOTTANASANA 

Benefits: 

• Stretching of the back body; hamstrings, calves, glutes, and back muscles.
• Improves the digestion of the body 
• Strengthens the pelvic and abdominal muscles and helps in weight loss
• Calms the brain and relaxes from the depression and stress
• Reduces anxiety as well as tiredness.
• Burns unwanted fat
• Stimulates the uterus, ovaries, liver, and kidneys
• Aids symptoms of insomnia and promoting of good sleep

JANU SIRSASANA

Benefits:

• Stretching for the hamstring on the inner thigh, pelvic area, bent leg, and extended leg 
• Stretching of the backbone, shoulder muscles, spleen, and groins
• Improves the digestion of the body 
• Strengthens the rib bones
• Calms the brain and relaxes from the depression and stress
• Reduces anxiety as well as tiredness.
• Burns unwanted belly fat
• Stimulates the liver and kidneys
• Aids symptoms of menopause
• Reduces pain in legs and waist
• Aids symptoms of insomnia and high bold pressure
• Cures sinusitis

VAJRASANA

Benefits: 

• Stretching the tops of the feet and the quadriceps muscles of the thighs
• Improves the digestion of the body and curing acidity
• Improves blood circulation
• Helps in weight loss.
• Regulates the menstrual cycle, relieving pain during periods, and easing urinary problems
• Strengthens the pelvic and thigh muscles
• Reduces extra fat from thigh, waist, belly, and hips 
• Calms the mind and relaxes the nerves 

SUKHASANA

Benefits:  

• Stretching of the ankles, knees, backbone, chest, and collarbones 
• Getting rid of anxiety and stress 
• Opening up of knee and hips
• Strengthening of backbone
• Relaxing the body and mind 

BADDHA KONASANA 

Benefits: 

• Stretching the inner thighs and opening the hips 
• Improves flexibility in the pelvic and genital areas 
• Improves blood circulation throughout the body.
• Relieves from tiredness from long hours of standing and walking
• Stimulating the functions of the ovaries and increasing circulation of blood to the reproductive system.
• Releases neck and shoulder tension naturally and relieves tiredness

ARDHA PADMASANA

Benefits: 

• Opening up of the hips, 
• Stretching the muscles of legs, ankles, and the feet 
• Reducing muscular tensions.
• Controlling blood pressure 
• Eases menstrual discomfort 
• Stretching of the muscles around the pelvic area
• Maintains flexibility in gluteal muscles and muscles of the hips
• Stretching of the piriformis
• Promotes good posture. 
• Calms the mind 

PADMASANA 

Benefits: 

• Opening up of the hips, 
• Stretching the ankles and the feet 
• Reducing muscular tensions.
• Controlling blood pressure 
• Eases menstrual discomfort
• Stretching of the muscles around the pelvic area
• Maintains flexibility in gluteal muscles and muscles of the hips
• Stretching of the piriformis
• Promotes good posture. 
• Calms the mind 

ARDHA MATSYENDRASANA

Benefits: 

• Stretching of the side body, upper back as well, the pelvic muscles 
• Preventing pelvic and lower back injuries 
• Curing indigestion and constipation and relieving menstrual problems.
• Increases function and the flexibility of vertebrae of the backbone.
• Improves blood circulation and the function of reproductive organs.
• Improves the oxygen supply to the lungs.
• Burns fat from the abdominal area 

GOMUKHASANA

Benefits: 

• Stretching of the outer thighs, back muscles, upper arms, and glutes 
• Opening up of shoulders and improving the shoulder joints
• Stretching of the chest, triceps as well as biceps 
• Alignment of backbone and strengthening of the back.
• Stretching of the side of the elbows 

PARIVRTTA SURYA YANTRASANA

Benefits:  

• Stretching of the shoulder, hamstrings, and pelvic area
• Stretching the tops of the feet and the quadriceps muscles of the thighs
• Improves the digestion system of the body and cures acidity
• Improves blood circulation
• Helps in weight loss.
• Regulates the menstrual cycle, relieving pain during periods, and easing urinary problems
• Strengthens the pelvic and thigh muscles
• Reduces extra fat from thigh, waist, belly, and hips 
• Improves the flexibility of the muscles
• Aids in stimulating the liver and kidneys 

Seated poses have a role in each yoga practice. If an individual finds them uncomfortable, continuous training can bring improvements in flexibility over time. Few individuals prefer more seated yoga poses since they feel like doing more. Each yoga pose has a specific role in building a healthy body. Doing these poses in slow motion gives a significant counterpoint, both physically and mentally.