Seated Yoga Poses for Beginners

Seated yoga poses for beginners such as grounding and calming, these seated poses provide some of our deepest muscle opening and twisting.








Butterfly - Lean forward slightly, so you can feel your "sit bones" on the ground.











Seated Two Leg Forward Bend - With knees either bent or straight, keep your chest long and open as you come forward.










Seated One Leg Forward Bend - Sit with your knees close to your chest, and extend one leg straight out.









Seated Straddle - Sit with knees close to your chest.  Using your hands on the floor behind you for balance, lengthen your legs evenly apart to both sides. 










Pigeon - From a low lunge, lift or walk your front foot over so the ankle is behind your opposite wrist.










Full Pigeon - Set your legs up for a pigeon, and walk your hands back near your hips.










Lotus - Sit in a cross-legged position. Ease your right foot on top of your left thigh, gently pulling your heel toward.










Boat Pose - Sit down with knees close to your chest, feet on the floor. Keeping your body close to vertical, hold behind your knees and lift.