Seated yoga poses
Hip and hamstring work done close to the floor, at a slower pace.
Bend to Left Leg
Jānuśīrṣāsana
A grounded seated forward fold that lengthens the left hamstring while gently releasing the spine, right hip, and lower back.
Bend to Right Leg
Jānuśīrṣāsana
A grounding seated forward fold that lengthens the right hamstring, releases the low back, and gently calms the nervous system.
Bound Angle Pose
Baddha Koṇāsana
A seated hip opener that draws the soles of the feet together to gently stretch the inner thighs, groin, and lower spine.
Buddhist Stupa Pose
Stūpāsana
Buddhist Stupa Pose is a grounded seated posture that cultivates hip mobility, spinal elongation, and centered meditative focus.
Cow Face Pose (Left Leg and Right Arm Up)
Gomukhāsana
A deep seated hip opener and shoulder stretch where the left knee stacks over the right while the right elbow points upward and hands bind behind the back.
Cow Face Pose (Right Leg and Left Arm Up)
Gomukhāsana
A deep seated hip and shoulder opener where the knees stack and the hands bind behind the back to stretch the glutes and chest.
Cow Face Pose with Left Hand Up Grab
Gomukhāsana
A deep seated hip opener and shoulder stretch where the legs stack closely and the left elbow points upward to clasp hands behind the back.
Cow Face Pose with Right Hand Up Grab
Gomukhāsana
A deeply opening seated posture that stacks the knees and binds the hands behind the back to stretch the hips, shoulders, and chest.
Diamond Pose
Vajrāsana
A foundational kneeling posture that opens the ankles and quadriceps while cultivating an alert, upright spine for meditation.
Easy Boat Pose
Nāvāsana
A gentle seated balance that builds core and hip flexor strength while keeping the spine long, steady, and supported.
Easy Pose
Sukhāsana
A foundational cross-legged seated posture that encourages an upright spine, grounds the pelvis, and prepares the mind and body for meditation.
Easy Staff Pose
Daṇḍāsana
Sit tall with legs extended forward to build postural awareness, spinal strength, and core stability in this foundational seated pose.
Greeting Pose
Añjalāsana
A grounded seated posture that cultivates inner focus, steadies the spine, and gently opens the hips and chest.
Half Boat Pose
Ardha Nāvāsana
A low-hovering core strengthener where the lower back roots into the floor while the legs and upper torso balance inches above the mat.
Half Lotus Pose with Left Leg Up
Ardha Padmāsana
A classic seated meditation posture where the left foot rests atop the right thigh, opening the hips while fostering tall, grounded alignment.
Half Lotus Pose with Right Leg Up
Ardha Padmāsana
A classic seated posture where one foot rests in the opposite hip crease to open the hips, lengthen the spine, and support focused meditation.
Hero Pose with Cow-Face Arms, Left Arm Up
Vīrāsana with Gomukhāsana arms
A grounded kneeling posture paired with an asymmetric shoulder bind to open the chest, stretch the triceps, and lengthen thighs and ankles.
Hero Pose with Cow-Face Arms, Right Arm Up
Vīrāsana with Gomukhāsana arms
A grounded kneeling posture that opens the shoulders, chest, and thighs while encouraging tall spinal alignment and deep pelvic grounding.
Hero Pose with Hands on Thighs
Vīrāsana
A classic seated kneeling posture that opens the thighs, ankles, and feet while promoting upright posture and mental stillness.
High Boat Pose
Paripūrṇa Nāvāsana
A balanced seated V-shape that deeply strengthens the core, hip flexors, and spinal erectors while building steady focus.
Lion Pose
Siṃhāsana
A kneeling posture paired with a powerful, vocal exhalation and wide gaze that releases facial tension and clears stagnant emotional energy.
Lotus Pose
Padmāsana
A classic seated meditation posture that opens the hips, aligns the spine, and anchors attention for focused breathwork.
Low Boat Pose
Ardha Nāvāsana
A fiery core-strengthening posture where you balance on the sacrum with low-hovering legs and shoulders to ignite deep abdominal power.
Perfect Pose
Siddhāsana
A grounding seated posture that aligns the spine, opens the hips, and anchors the body for pranayama and deep meditation.
Pigeon Pose with Head Down on Left Foot
Eka Pāda Rājakapotāsana
A deep forward-folding hip opener where the forehead rests on the front foot to release tension across the glutes, outer hips, and lower back.
Seated Forward Bend
Paścimottānāsana
A foundational seated fold that lengthens the entire back body, soothing the nervous system while deeply stretching the hamstrings and spine.
Seated Pose with Legs Wide Apart, Back Straight
Upaviṣṭha Koṇāsana
Upright seated wide-angle pose actively stretches the inner thighs and hamstrings while building postural strength along the entire spine.
Staff Pose with Left Leg Up
Daṇḍāsana
A seated core and hip flexor strengthener where one leg elevates from classic Staff Pose while maintaining a tall, unsupported spine.
Staff Pose with Right Leg Up
Daṇḍāsana
A seated posture that strengthens the hip flexors, quads, and deep core by lifting one extended leg from a firm upright base.
Tortoise Pose
Kūrmāsana
A deep seated forward fold where your arms slide beneath your knees, opening the hips and drawing the senses inward.
Upward Facing Intense Stretch
Ūrdhva Mukha Paścimottānāsana
A seated balance that folds the legs upright against the torso, demanding deep hamstring flexibility and focused core integration.
Wide-Angle Seated Forward Bend
Upaviṣṭa Koṇāsana
A grounded seated forward fold with legs spread wide that deeply stretches the hamstrings, inner groins, and spine while calming the nervous system.