10 Seated Yoga Positions For Beginners

It’s easy to delay beneficial habits, especially when they seem unfamiliar. This is often the case with yoga, as many hesitate to incorporate it into their routine, perceiving it as unattainable, difficult, and unsuitable for beginners.

If you share these concerns, this article is here to dispel your doubts and introduce you to a more accessible form of yoga: chair yoga (aka seated yoga). Chair yoga poses have become a valuable practice for beginners and older adults, helping them feel better, look better, and move better.

The questions we’re going to explore today are: 

• What are the best seated yoga positions?
• How many seated poses are there in yoga?
• What are the special perks of doing seated poses?
• How many positions should a person do in a day?
• How long does it take to get the hang of the main seated poses?

For the main course, we will start with the 10 seated yoga positions for beginners. 

What are some seated yoga positions?

We promised to start with 10 seated yoga positions for beginners. So, without further background, let’s explore the primary movements. 

1. Seated Mountain Pose
2. Seated Cat-Cow Pose
3. Seated Spinal Twist
4. Thunderbolt Pose
5. Half Lord of the Fishes Pose
6. Cow Face Pose
7. Chair Warrior I
8. Chair Eagle
9. Chair Pigeon
10. Half Lotus

One thing to note: some poses require a chair prop, while others are performed on the mat. We have decided to focus on both options since they can tackle your home yoga practice. 

Seated Mountain Pose

Step-by-step instructions: 

• Sit in a chair placing the soles of the feet on the floor.
• Align your ankles and knees.
• Stretch out the spine from bottom to top, extending the vertebrae.
• Inhale and draw the shoulders forward and up.
• Exhale and roll the shoulders down and back.
• Repeat as desired.

Seated Cat-Cow Pose

Step-by-step instructions: 

• Sit in a stable chair, with your back straight and feet planted on the floor.
• Put your hands on your knees.
• Inhale, lift the chest, and move the shoulders back, looking upward.
• Exhale to round the back, bringing the chin toward the body.
• Repeat as desired.

Seated Spinal Twist

Step-by-step instructions: 

• Sit on the chair with your back straight.
• Twist your torso to one side, holding the back of the chair for support.
• Looking over your shoulder, hold the twist for a few breaths and then switch sides.

Thunderbolt Pose

Step-by-step instructions: 

• Sit on your mat in a kneeling position with your buttocks resting on your heels.
• Keep your head neutral, keep your gaze straight ahead of you.
• Rest your hands on your thighs with the palms open or faced down. You can make the pose more challenging by bringing your palms together behind your back to open the chest and shoulders.

Half Lord of the Fishes Pose

Step-by-step instructions: 

• Sit with your legs outstretched in front of you.
• Lift your left leg placing your left foot on the outside of your right knee. Bend your right leg and place the right foot on the outside of your left hip.
• On the inhale, press your sitting bones down and lengthen your spine. Place your left arm behind you, and extend your right arm up.
• On the exhale, twist your body to the left, and hug your knee with your right arm.
• Continue extending your spine on the in-breath and twisting from the belly on the out-breath.
• Stay for 5 to 8 breaths.
• Come out of the twist as you exhale and move back into the starting position.
• Repeat on the other side.

Cow Face Pose

Step-by-step instructions: 

• From a cross-legged position, move both knees to the midline: place your left knee on top of your right one and bring the top of each foot to the floor on the outside of the opposite buttock. It may seem difficult at the beginning, so feel free to raise your seat with a prop.
• On the inhale, lift your left arm toward the ceiling and bend it at the elbow. Drop your left hand toward the middle of your back.
• Now bring your right arm along your right side bending at the elbow and reaching your right hand up the middle of your back with your palm facing outward. You need to join your two hands behind your back. It may not happen for the first time, and that’s okay. If this isn’t working out for you, use a strap to make the connection.
• When you connect your hands, continue moving both elbows toward the midline.
• After several breaths, release and try the other side.

Chair Warrior I

• Sit sideways on the chair, facing to the right. Twist your torso toward the right, holding onto the back of the chair, for spinal support.
• Keep the left leg in position over the side of the chair while swinging the right leg behind you.
• Place the sole of the right foot on the floor parallel to the seat of the chair and straighten the right leg.
• Raise your arms to the ceiling on an inhale coming to Warrior I with your torso facing over the left leg. Hold for three breaths.
• Switch legs.

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Chair Eagle

Step-by-step instructions: 

• Sit on the chair with your back straight and head gazing forward. Come into an eagle pose by crossing your right thigh over your left thigh for an eagle pose.
• Then cross your left arm over the right one at the elbow. Bend the elbows to touch your palms together.
• Lift the elbows away from the ears and hold the pose for three to five breaths.
• Repeat on the other side.

Chair Pigeon

Step-by-step instructions: 

• Sit on the chair and bring your left ankle to rest on your right thigh, keeping the knee in line with your ankle.
• Hold this chair pigeon for three to three-five breaths.
• Intensify the stretch if you like by bending forward.
• Repeat with the right leg.

Half Lotus

Step-by-step instructions: 

• Sit on the mat with your legs overstretched in front of you.
• Bend your left knee and draw your left heel close to your left buttock with the left foot flat on the floor.
• With your hands, place your left foot on top of your right thigh close to the hip crease. Turn the sole of your left foot face-up keeping your toes active. (If this feels too uncomfortable, come out).
• Bend your right knee to a cross-legged position and snuggle your right foot under your right knee.
• After four to six breaths, release your foot and try the other side.

Read more: 7 Desk Stretches to Improve Flexibility and Mobility

How Many Sitting Positions Are in Yoga?

There are approximately 60 seated positions that can enhance various chair yoga routines. 

In this review, we have selected the 10 most common poses that are suitable for beginners but can also be practiced by advanced yogis as a warm-up.

If you’re new to yoga, then seated positions are an excellent choice for you. Starting with chair poses and moving slowly to the seated-on-the-mat poses is an effective way to get the hang of the asanas safely. 

What Are the Benefits of Seated Yoga Positions?

Unfortunately, the research on chair yoga specifically is limited since most of the studies are geared towards traditional standing poses. However, we have dug out some fresh research on chair asana benefits for both adults and elderly people. 

• Seated Yoga Poses May Boost Your Overall Fitness

A recent study in 2023 of 85 Taiwanese women with knee osteoarthritis suggests that regular chair yoga could potentially improve functional fitness, especially for people with joint conditions (1). Chair yoga exercises for seniors or younger people are an easier but not less efficient way to enhance your fitness levels and gradually move to more strength-demanding activities. 

• Seated Yoga Poses May Help You When You’re Stressed Out

According to a 2016 study, chair yoga was able to maintain physical fitness scores, and essentially reduce stress levels (2). Of course, we’re not implying that your stress or depression can be easily treated with seated yoga asanas – mental health professionals should take the primary role in treatment here. 

However, chair yoga and other yoga practices are regarded as effective strategies for alleviating stress and reducing the risk of burnout (3). Being overwhelmed with home chores, work, and/or raising kids is challenging for mothers and fathers. 

Therefore, implementing yoga into your daily life could make things a little better and give you more energy to manage your obligations. 

• Seated Yoga May Make You Stronger

Interestingly, chair yoga seems so easy for lots of individuals that they rarely expect much of the muscle strength from doing it. However, the 2019 study that investigated the effect of a 12-week chair yoga program on functional fitness and well-being showed that this practice could increase muscle strength and agility (4). 

Gaining significant muscle mass, of course, requires more vigorous strength training, but chair yoga can provide a complementary mode of exercise. 

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• Seated Yoga Poses Can Make You More Flexible

The previous 2019 study also highlighted that chair yoga can result in improvements in limb flexibility (4). In addition, the 2019 study on kids who practiced yoga demonstrated improvements in their coordination as well (5). Surely, the results coming from seated yoga poses could be similar because many chair or seated poses are modified versions of the standing traditional poses. 

• Seated Yoga Poses Are Convenient and Mood-Boosting

Chair yoga doesn’t require any special equipment or space. It’s convenient for everyone who has ten to fifteen minutes to spare and the desire to spend this time productively. Since stress levels may be reduced, chair yoga can be beneficial for improving energy levels both physically and mentally (6).

How Many Seated Yoga Positions Should I Do a Day?

The number of seated yoga positions you should practice daily is entirely up to you, as there are no official guidelines dictating a specific number of poses or duration. Beginners may start by dedicating just a few minutes each day to practice 5-10 poses, while more experienced practitioners may progress the quantity, duration, and complexity of their practice. As with most things, progress comes with discipline and consistency.

Prioritize quality over quantity and ensure you follow proper technique and sequencing. Always listen to your body and make modifications or take more rest days as needed.

Read more: Chair Pose Yoga Benefits and Hacks You’ve Never Tried

How Long Does It Take to Learn All Yoga Positions?

Medieval hatha yoga traditions claim there are 84 classic asanas to explore. Plus, versatile yoga styles add even more movements. That said, learning all the poses will take a decent amount of time. 

A couple of factors predict how long it will take one person to learn all yoga poses – flexibility, body awareness, and frequency of practice. Beginners who consistently experiment with new yoga poses and commit to daily practices might get the hang of most poses within a few months to a few years. Going further, there are advanced poses that might be too challenging even for experienced practitioners. That being said, keep practicing and avoid progressing too quickly. 

Yoga is an activity designed to be learned slowly and properly. No need to rush to master all the poses within a week. 

Frequently Asked Questions

• Is sitting in a yoga position good?

Yes, sitting yoga poses are in fact great for beginners who are just starting their new yoga journey. Seated poses have proven to be effective for flexibility, muscle strength, overall fitness, and mood. If you sit on the floor, you also provide stability which facilitates opening the body. 

• Does chair yoga really work?

Different studies highlight the positive effects of chair yoga on mood, overall fitness, balance, coordination, and flexibility. Even, this practice is ideal for beginners who aren’t trained or flexible enough for more advanced yoga positions. 

• Is chair yoga safe for seniors?

Yes, chair yoga is not only suitable for beginners, but also older people or those with poor mobility. This is a safe and accessible yoga practice that can offer a low-impact workout that is easy on your body and joints.  

• Is 20 minutes of yoga a day enough?

Yes, 20 minutes of yoga per day is great for most. For people who practice yoga daily, even 20 minutes can improve their flexibility, mental focus, strength, stability, and stress levels. 

The Bottom Line

In this article, we have introduced 10 seated yoga poses suitable for beginners, but there are many more that can be practiced at home. The possible benefits of seated yoga include improved flexibility, coordination, strength, and stability, as well as reduced stress levels.

As with any mode of exercise, be sure to start slowly and stay consistent for best results. Chair yoga is a great place to start for beginners, seniors, and anyone with limitations that prevent them from participating in traditional yoga. As you progress in your practice, always listen to your body, acknowledge any discomfort or pain, and modify poses as needed.