{"id":8506,"date":"2026-01-01T12:29:16","date_gmt":"2026-01-01T06:59:16","guid":{"rendered":"https:\/\/www.rishikulyogshala.org\/?p=8506"},"modified":"2026-01-01T12:29:16","modified_gmt":"2026-01-01T12:29:16","slug":"top-10-sitting-yoga-poses-asanas","status":"publish","type":"post","link":"https:\/\/www.rishikulyogshala.org\/blog\/top-10-sitting-yoga-poses-asanas\/","title":{"rendered":"Top 10 Sitting Yoga Poses Aasanas to Boost Body &amp; Mind"},"content":{"rendered":"\n<p>Are you sitting down and want to improve your flexibility, posture, and strength in both your body and mind? Aasanas, or sitting yoga poses, are a gentle but effective way to improve balance, tone muscles, and wake up the mind. These asanas are good for both beginners and experienced yogis. They can help you become more aware, let go of stress, and improve your overall health. Find out what the <strong>top 10 sitting yoga poses<\/strong> are that can help you feel more energized, calm your mind, and improve your overall health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Yoga for Complete Well-Being<\/h2>\n\n\n\n<p>Yoga, the science of union, embraces diverse styles like <strong>Hatha Yoga<\/strong>, <strong>Ashtanga Yoga<\/strong>, <strong>Power Yoga<\/strong>, <strong>Vinyasa Yoga<\/strong>, and <strong>Bikram Yoga<\/strong>. These styles embody various asanas, helping practitioners achieve sound physical, mental, and emotional health. From basic to advanced and relaxing to vigorous, each yoga posture holistically benefits the body internally and externally.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sitting Yoga Asanas  Postures<\/h2>\n\n\n\n<p>Sitting asanas are yoga poses performed while seated, designed to improve flexibility, strengthen muscles, and promote relaxation. These asanas help open the hips, improve posture, and increase overall body awareness. From standing yoga postures and twisting yoga poses to backbend yoga asanas, seated yoga asanas are suitable for practitioners of every level, especially beginners or those who face difficulties with standing poses. Seated yoga postures allow performers to build balance and flexibility, energize the mind-body, build stamina, tone abdominal organs, massage internal tracts, and relieve backaches.<\/p>\n\n\n\n<p><em>10 sitting asanas and their benefits. We have curated a list of the top 10 sitting yoga poses that individuals can practice for health and well-being:<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Bound Angle Pose (Baddha Konasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Start in a seated position with your legs straight in front of you. Bend the knees, pull the heels close to the pelvis, and drop the knees wide open with the soles of the feet together. Grasp the thumbs of the feet with your fingers. Maintain an erect position throughout the pose and look forward.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"275\" height=\"183\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-830.png\" alt=\"Bound Angle Pose (Baddha Konasana)\" class=\"wp-image-21088\" style=\"aspect-ratio:1.2;object-fit:cover;width:350px;height:auto\" title=\"Bound Angle Pose (Baddha Konasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-830.png 275w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-830-150x100.png 150w\" sizes=\"(max-width: 275px) 100vw, 275px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Also Read: <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/top-7-health-benefits-of-halasana-plow-pose\/\">Top 7 Health Benefits of Halasana (Plow Pose)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">2. Forward Fold (Paschimottanasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Sit on the floor with legs straight and hands on the ground. Inhale and raise the hands upward. Exhale and fold forward in one movement. Reach down with your arms, rest your hands on the ground, or touch your toes based on your flexibility. Place the chest, forehead, and nose over the thighs. Keep the back straight and fold from the hips, not the waist. Hold this pose for 60 seconds.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"275\" height=\"183\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-831.png\" alt=\"Forward Fold (Paschimottanasana)\" class=\"wp-image-21089\" style=\"aspect-ratio:1.2;object-fit:cover;width:323px;height:auto\" title=\"Forward Fold (Paschimottanasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-831.png 275w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-831-150x100.png 150w\" sizes=\"(max-width: 275px) 100vw, 275px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/top-7-health-benefits-of-paschimottanasana-seated-forward-bend-pose\/\">Top 7 Health Benefits of Paschimottanasana (Seated Forward Bend Pose)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">3. Boat Pose (Navasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Begin in a staff pose (Dandasana). Bend the knees and set the feet on the ground. Gently lift the feet off the floor, hug the thighs into the abdomen, and lengthen the tailbone. Slowly stretch the legs out, making the shins parallel to the floor. Raise the toes slightly above eye level and extend the arms alongside the floor.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"251\" height=\"201\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-832.png\" alt=\"Boat Pose (Navasana)\" class=\"wp-image-21090\" style=\"aspect-ratio:1.2;object-fit:cover;width:332px;height:auto\" title=\"Boat Pose (Navasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-832.png 251w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-832-150x120.png 150w\" sizes=\"(max-width: 251px) 100vw, 251px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/the-health-benefits-of-navasana-boat-pose\/\">The Health benefits of Navasana ( Boat Pose)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">4. Fire-Log Pose (Agnistambhasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\"><strong>Instructions<\/strong>: Sit on the front edge of the mat with your knees folded and your feet on the mat.<\/span> Roll the shoulder blades into the back and keep the head neutral. Cross your legs, placing the right foot under the left leg to the outside of the left hip and vice-versa. Ensure the soles are perpendicular to the floor. Spread the toes and bend forward at the groins. Lay the hands on the ground in front of the shins. Repeat with the other leg on top.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"626\" height=\"417\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-833.png\" alt=\"Fire-Log Pose (Agnistambhasana)\" class=\"wp-image-21092\" style=\"aspect-ratio:1.2;object-fit:cover;width:330px;height:auto\" title=\"Fire-Log Pose (Agnistambhasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-833.png 626w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-833-480x320.png 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 626px, 100vw\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/7-health-benefits-of-agnistambhasana-fire-log-pose\/\">7 Health benefits of Agnistambhasana (Fire Log Pose)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">5. Head-to-Knee Forward Fold (Janu-Sirsasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Begin seated with the spine and legs straight. Breathe in and fold the right leg at the knee, placing the foot sole against the inner left thigh and heel towards the perineum. Place the left hand beside the left hip on the floor. Extend the right hand to grasp the inner left foot. Lower down and touch the thighs with your stomach and head.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"626\" height=\"417\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-834.png\" alt=\"Head-to-Knee Forward Fold (Janu-Sirsasana)\" class=\"wp-image-21093\" style=\"aspect-ratio:1.4;object-fit:cover;width:400px;height:auto\" title=\"Head-to-Knee Forward Fold (Janu-Sirsasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-834.png 626w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-834-480x320.png 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 626px, 100vw\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Also Read: <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/top-5-health-benefits-of-feathered-peacock-pincha-mayurasana-pose\/\" target=\"_blank\" rel=\"noreferrer noopener\">Top 5 Health Benefits of Feathered Peacock Pose(Pincha Mayurasana)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">6. Hero Pose (Virasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Come onto your hands and toes with thighs perpendicular to the ground and inner knees touching. Widen the feet slightly more than hip-width. Turn the toes towards each other and keep the tops of the feet flat on the floor. Sit back halfway with the torso leaning forward slightly. Sit down between the feet, with hands resting in the lap or on the thighs, palms up or down.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"548\" height=\"365\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/hero-pose-virasana.jpg\" alt=\"Women Practising Hero Pose (Virasana)\" class=\"wp-image-27441\" style=\"aspect-ratio:1.2;object-fit:cover;width:370px;height:auto\" title=\"Women Practising Hero Pose (Virasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/hero-pose-virasana.jpg 548w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/hero-pose-virasana-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 548px, 100vw\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/top-7-health-benefits-of-virasana-hero-pose\/\">Top 7 Health Benefits of Virasana (Hero Pose)<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">7. Easy Pose (Sukhasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Sit with hips on the floor. Cross the legs at the shins. Place the hands on the knees in <strong>Gyan Mudra<\/strong>. Lengthen the body from the crown of the head to the pelvis. Draw the shoulders back and lift the chest. Relax the face and breathe.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"275\" height=\"183\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-836.png\" alt=\"Easy Pose (Sukhasana)\" class=\"wp-image-21095\" style=\"aspect-ratio:1.2;object-fit:cover;width:337px;height:auto\" title=\"Easy Pose (Sukhasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-836.png 275w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-836-150x100.png 150w\" sizes=\"(max-width: 275px) 100vw, 275px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em><strong>Read More &#8211;<a href=\"https:\/\/www.rishikulyogshala.org\/blog\/5-incredible-health-benefits-of-sukhasana-easy-sitting-pose\/\">5 Incredible Health Benefits of Sukhasana (Easy Sitting Pose)<\/a><\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">8. Staff Pose (Dandasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Sit tall with legs extended and together. Rotate the thighs inward and press them firmly against the floor. Keep the torso at a right angle to the floor and flex the ankles. Rest the hands beside the hips.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"626\" height=\"417\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-837.png\" alt=\"Staff Pose (Dandasana)\" class=\"wp-image-21096\" style=\"aspect-ratio:1.2;object-fit:cover;width:325px;height:auto\" title=\"Staff Pose (Dandasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-837.png 626w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-837-480x320.png 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 626px, 100vw\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/the-health-benefits-of-dandasana-staff-pose\/\">The Health Benefits of Dandasana (Staff Pose)<\/a><\/em><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">9. Gracious Pose (Bhadrasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Start in a tabletop position with knees hip-width apart and toes touching. Sit back on the heels. Spread the knees as much as possible. Draw the shoulders down, place hands on the knees, and lift the chest forward.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"253\" height=\"199\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-838.png\" alt=\"Gracious Pose (Bhadrasana)\" class=\"wp-image-21097\" style=\"aspect-ratio:1.2;object-fit:cover;width:312px;height:auto\" title=\"Gracious Pose (Bhadrasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-838.png 253w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-838-150x118.png 150w\" sizes=\"(max-width: 253px) 100vw, 253px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/the-health-benefits-of-bhadrasana-gracious-pose\/\">The Health Benefits of Bhadrasana (Gracious Pose)<\/a><\/em><\/p>\n<\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\">10. Lion Pose (Simhasana)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instructions<\/strong>: Sit with hips resting on the heels and palms on the knees. Exhale, bring the hands to the floor, arch the spine, and look up at the ceiling. Elongate the spine in the pose.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"225\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-839.png\" alt=\"Lion Pose (Simhasana)\" class=\"wp-image-21098\" style=\"aspect-ratio:1.2;object-fit:cover;width:313px;height:auto\" title=\"Lion Pose (Simhasana)\" srcset=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-839.png 225w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-839-150x150.png 150w, https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2024\/07\/image-839-96x96.png 96w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Read More &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/7-incredible-health-benefits-of-simhasana-lion-pose\/\">Simhasana (Lion Pose) \u2013 Top 7 Incredible Health Benefits<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Also Read &#8211; <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/top-7-yoga-asanas-for-weight-loss\/\">Best Yoga Asanas for Weight Loss<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<h4 class=\"wp-block-heading\">Conclusion<\/h4>\n\n\n\n<p>Practising these sitting yoga asanas can lead to overall wellness and vitality. They are designed to build balance, flexibility, and stamina, and relieve backaches, ensuring a holistic approach to health. For more detailed guidance on these poses and to deepen your practice, explore our <a href=\"https:\/\/www.rishikulyogshala.org\/200-hour-yoga-teacher-training-in-kerala\/\">200 Hour Yoga Teacher Training in India<\/a>, <a href=\"https:\/\/www.rishikulyogshala.org\/300-hour-yoga-teacher-training-in-kerala\/\">300 Hour Yoga Teacher Training in India<\/a>, and 500 Hour Yoga Teacher Training in India. Additionally, discover the benefits of our <a href=\"https:\/\/www.rishikulyogshala.org\/ayurveda-retreat-in-kerala\/\">Ayurveda Retreat in India<\/a> and <a href=\"https:\/\/www.rishikulyogshala.org\/yoga-retreat-in-kerala\/\">Yoga Retreat in India<\/a> for a rejuvenating experience.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Also Read: <a href=\"https:\/\/www.rishikulyogshala.org\/blog\/5-famous-sitting-postures-hatha-yoga-asanas\/\">5 Most Famous Sitting Postures of Hatha Yoga Asanas<\/a><\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>Last Updated on: 10-11-2025<\/em><\/strong><\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Are you sitting down and want to improve your flexibility, posture, and strength in both your body and mind? Aasanas, or sitting yoga poses, are a gentle but effective way to improve balance, tone muscles, and wake up the mind. These asanas are good for both beginners and experienced yogis. They can help you become [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13697,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"<p style=\"text-align: justify;\">Yoga, the science of union embraces diverse styles like Hatha Yoga, Ashtanga Yoga, Power Yoga, Vinyasa Yoga, Bikram Yoga, etc.,\u00a0 that embodies variegated asanas assisting the practitioners to achieve sound physical, mental, and emotional health. From the basic to advanced and relaxing to vigorous, each and every yoga posture holistically benefit the body, both internally and externally.<\/p>\n<p style=\"text-align: justify;\">From the likes of standing yoga postures, twisting yoga poses, backbend yoga asanas-- there are sitting yoga asanas suitable for the practitioners of every level, especially the beginners or the ones who face problems doing the standing range of yoga poses. Seated yoga postures give the yoga performers the time and space to build upon their balance and flexibility. A great mind-body energizer-- the sitting yoga postures work greatly on building stamina, toning the abdominal organs, massaging the internal tracts, and relieving backaches.<\/p>\n<img class=\"alignnone size-full wp-image-15272\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-img-1.jpeg\" alt=\"top-10-sitting-yoga-poses-img\n\" width=\"283\" height=\"178\" \/>\n<p style=\"text-align: justify;\"><strong>We have curated a list of top 10 sitting yoga poses that the individuals can practice for health and well-being.<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>1. Bound Angle Pose (Baddha Konasana):<\/strong> Start this pose in a seated position on a yoga mat with legs straight in front of you. Bend the knees, pull heels close to the pelvis and drop the knees wide open to the sides with soles of the feet together. Grasp the thumbs of the feet with your fingers. Maintain the erect position throughout the pose and look in front.<\/p>\n<p style=\"text-align: justify;\"><img class=\"alignnone size-full wp-image-15262\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-bound-angle-pose.jpeg\" alt=\"top-10-sitting-yoga-poses-bound-angle-pose\" width=\"275\" height=\"183\" \/><\/p>\n<p style=\"text-align: justify;\"><strong>2. Forward Fold (Paschimottanasana):<\/strong> Sit on the floor, legs unbent, and hands on the ground. Inhale and hoist the hands upward. Exhale and fold forward in one swing moving the body as one unit. Reach down with your arms and rest the hands on the ground or touch the toes as per your flexibility. Place the chest, forehead, and nose over the thighs. Keep the back straight and fold from the hips and not at the waist. Hold this pose for 60 seconds.<\/p>\n<img class=\"alignnone size-full wp-image-15264\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-paschimottanasana.jpeg\" alt=\"top-10-sitting-yoga-poses-paschimottanasana\" width=\"260\" height=\"194\" \/>\n<p style=\"text-align: justify;\"><strong>3. Boat Pose (Navasana): <\/strong>Begin in a staff pose (Dandasana). Take a bend at the knees and set the feet firmly on the ground. Gently lift the feet off the floor, hug the thighs into the abdomen, and lengthen the tailbone. Slowly stretch the legs out and make the shins parallel to the floor. Raise the toes slightly above the eye level. Extend the arms alongside the floor.<\/p>\n<p style=\"text-align: justify;\"><img class=\"alignnone size-full wp-image-15265\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-boat-pose.jpeg\" alt=\"top-10-sitting-yoga-poses-boat-pose\" width=\"279\" height=\"181\" \/><\/p>\n<p style=\"text-align: justify;\"><strong>4. Fire-Log Pose (Agnistambhasana):<\/strong> Sit on the front edge of the yoga mat, knees folded, and feet on the mat. Roll the shoulder blades into the back and keep the head in a neutral position. Cross your legs with the right foot under the left leg to the outside of the left hip and vice-versa. Ensure the soles are perpendicular to the floor. Spread the toes and bend forward at the groins. Lay the hands on the ground in front of the shins. Repeat the same with the other leg on the top.<\/p>\n<img class=\"alignnone size-medium wp-image-15266\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-fire-log-pose-300x131.jpeg\" alt=\"top-10-sitting-yoga-poses-fire-log-pose\" width=\"300\" height=\"131\" \/>\n<p style=\"text-align: justify;\"><strong>5. Head-to-Knee Forward Fold (Janu-Sirsasana): <\/strong>Begin this posture in a seated pose with the spine and legs straight. Breathe in and fold the right leg at the knee. Place the foot sole against the inner left thigh and heel towards the perineum. Locate the left hand beside the left hip on the floor. Extend the right hand to take the inner left foot. Now grab the outside of the foot with the left hand. Lower down and touch the thighs with your stomach and head.<\/p>\n<p style=\"text-align: justify;\"><img class=\"alignnone size-full wp-image-15263\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-Head-to-knee-forward-fold.jpeg\" alt=\"top-10-sitting-yoga-poses-Head-to-knee-forward-fold\" width=\"278\" height=\"182\" \/>\n<strong>6. Hero Pose (Virasana): <\/strong>Come on your hands and toes with the thighs perpendicular to the ground and the inner knees touching each other. Widen the feet a little more than your hips. Turn the toes towards each other and keep the top of the feet flat on the floor. Sit back halfway with the torso leaning in the front direction moderately. Now, sit down between the feet. Hands will lay in lap or thighs, palms either up or down.<\/p>\n<p style=\"text-align: justify;\"><img class=\"alignnone size-medium wp-image-15267\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-hero-pose-300x200.jpg\" alt=\"top-10-sitting-yoga-poses-hero-pose\" width=\"300\" height=\"200\" \/>\n<strong>7. Easy Pose (Sukhasana):<\/strong> Come into a seated position with hips on the floor. Criss-Cross the legs at the shins. Place the hands on the knees in Gyan Mudra. Lengthen the body from the crown of the head to the pelvis. Draw the shoulders back and lift the chest. Relax the face and breathe.<\/p>\n<img class=\"alignnone size-full wp-image-15268\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-easy-pose.jpeg\" alt=\"top-10-sitting-yoga-poses-easy-pose\" width=\"292\" height=\"173\" \/>\n<p style=\"text-align: justify;\"><strong>8. Staff Pose (Dandasana):<\/strong> Sit tall with the legs extended and together. Rotate the thighs inward and press them firmly against the floor. Keep the torso at right-angle to the floor and flex the ankles. Rest the hands beside the hips.<\/p>\n<p style=\"text-align: justify;\"><img class=\"alignnone size-medium wp-image-15269\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-dandasana-300x131.jpeg\" alt=\"top-10-sitting-yoga-poses-dandasana\" width=\"300\" height=\"131\" \/><\/p>\n<p style=\"text-align: justify;\"><strong>9. Gracious Pose (Bhadrasana): <\/strong>Start in a tabletop position with knees hip-width apart and toes touching. Sit back on the heels. Spread the knees as much as possible. Draw the shoulders down, hands on knees and chest lifted in front.<\/p>\n<img class=\"alignnone size-full wp-image-15270\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-gracious-pose.jpeg\" alt=\"top-10-sitting-yoga-poses-gracious-pose\" width=\"278\" height=\"182\" \/>\n<p style=\"text-align: justify;\"><strong>10. Lion Pose (Simhasana):<\/strong> Begin in a seated stance with hips resting on the heels and palms on the knees. Exhale, bring the hands on the floor, arch the spine, and look up at the ceiling. Elongate the spine in the pose.<\/p>\n<img class=\"alignnone size-full wp-image-15271\" src=\"https:\/\/www.rishikulyogshala.org\/blog\/wp-content\/uploads\/2018\/08\/top-10-sitting-yoga-poses-lion-pose.jpeg\" alt=\"top-10-sitting-yoga-poses-lion-pose\" width=\"290\" height=\"174\" \/>\n<p style=\"text-align: justify;\">Practice these sitting yoga asanas for overall wellness and vitality.<\/p>\nTo know about these wonderful asanas in further detail, explore our Yoga Teacher Training In India.","_et_gb_content_width":"","_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[523],"tags":[502,503,500,508,499,506,501,504,497,505,507,498],"class_list":["post-8506","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-poses-and-sequences","tag-10-postures","tag-10-yoga-asanas","tag-daily-yoga-poses-for-beginners","tag-easy-sitting-yoga","tag-easy-yoga-poses","tag-fitness-goals","tag-mindfulness","tag-sitting-postures","tag-sitting-yoga","tag-stress-relief","tag-yoga","tag-yoga-poses"],"modified_by":"Rishikul Yogshala","_links":{"self":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/8506","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/comments?post=8506"}],"version-history":[{"count":27,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/8506\/revisions"}],"predecessor-version":[{"id":28418,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/posts\/8506\/revisions\/28418"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/media\/13697"}],"wp:attachment":[{"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/media?parent=8506"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/categories?post=8506"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rishikulyogshala.org\/blog\/wp-json\/wp\/v2\/tags?post=8506"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}