10 Poses for Your Seated Yoga Sequence at Home

The average office worker spends over 10 hours a day sitting at a desk, a statistic that has worrying health implications (1).

Prolonged sitting is linked to increased risks of chronic pain, cardiovascular issues, and mental health challenges (2). For many, the daily grind results in persistent back pain, stiff necks, and elevated stress levels, which makes the workday a physically taxing experience.

Imagine the toll this takes not just on your body, but also on your productivity and mood. The stress builds up, your energy plummets, and by the end of the day, your body feels more like a prison than a vehicle for success.

But what if you could transform that discomfort into relief and stress into serenity in the comfort of your own home?

The right seated yoga sequence can do just that. Through targeted stretches and mindful breathing, these poses not only alleviate physical discomfort but also enhance mental clarity and relaxation.

How to Choose a Yoga Sequence

By considering your abilities, goals, and resources, you can craft a yoga sequence that aligns with your current needs and supports your long-term growth in the practice.

Step 1: Assess Your Abilities and Experience Level

Beginner: If you’re new to yoga, start with sequences that incorporate gentle, simple poses. Focus on foundational asanas such as mountain pose (Tadasana), child’s pose (Balasana), and cat-cow (Marjaryasana-Bitilasana). These poses help build strength, flexibility, and awareness without overwhelming you.

Intermediate and Advanced: As you gain confidence and skill, gradually incorporate more challenging poses such as warrior III (Virabhadrasana III) or crow pose (Bakasana). Listen to your body and advance at your own pace.

Step 2: Consider Personal Goals

• Flexibility: Opt for sequences with poses that stretch and lengthen muscles, such as forward folds and downward dog (Adho Mukha Svanasana).
• Strength: Include poses that require muscle engagement and stability, such as plank pose (Phalakasana) and chair pose (Utkatasana).
• Relaxation: If stress relief is your goal, focus on sequences with restorative poses such as legs-up-the-wall (Viparita Karani) and corpse pose (Savasana).

Step 3: Time Available for Practice

Determine how much time you have to dedicate to your practice. A short 15-minute session may focus on a few key poses, while a longer session could incorporate a comprehensive flow with warm-up, standing poses, and cooling down.

Step 4: Physical Limitations or Injuries

Always consider any physical limitations or injuries. Modify poses as needed or avoid certain postures that may exacerbate issues. Consulting a yoga instructor can provide you with personalized guidance.

Step 5: Tailor the Sequence to Suit Your Needs

• Listen to Your Body: Pay attention to how your body feels during different poses and adjust accordingly.
• Mix It Up: Keep your practice engaging by varying sequences, incorporating new poses, and exploring different yoga styles.
• Set Intentions: Define what you wish to achieve with each practice session, whether it’s to energize, relax, or focus.

How to Structure a Yoga Session

When structuring a yoga session, it’s important to keep the following elements in mind:

1. Warm-up: Start with a few minutes of gentle stretches and breathing exercises to warm up the body and connect with your breath.
2. Sun Salutations: Sun salutations are a series of poses that flow together, energizing the body and preparing it for the remainder of the practice.
3. Standing Poses: Standing poses build strength, balance, and flexibility while grounding you into your physical body.
4. Seated Poses: Seated poses offer a deeper stretch and allow for introspection and inner reflection.
5. Backbends/Heart Openers: These poses open up the front of your body, which creates space and release in the chest and shoulders.
6. Twists: Twisting poses help detoxify the body and improve digestion while also releasing tension in the spine.
7. Inversions: Inversions are any pose where your head is below your heart, such as downward-facing dog or shoulder stand. These poses offer a new perspective and can be energizing or calming, depending on which you choose.
8. Cool Down/Restorative Poses: End your practice with a few minutes of gentle stretches to cool down the body before moving into restorative poses such as Savasana, allowing for deep relaxation and integration of the practice.
9. Meditation and Mindful Awareness: Finish your practice with a few minutes of meditation or mindful awareness, bringing attention to the present moment and connecting with your breath.

Remember to listen to your body and modify the sequence as needed for any injuries or limitations.

Using a premade sequence such as the one we’ve shared can be a helpful starting point, but you should always feel free to modify and make it your own.

The most important aspect of any yoga session is to honor your body and find what feels good for you. 

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What Is the Best Seated Yoga Sequence?

The best seated yoga sequence is one that addresses your specific needs and goals. Some poses are designed to energize and invigorate, while others focus on calming and relaxing the mind and body.

Here’s a sample sequence of 10 poses that can be modified and tailored to your unique needs:

Belly Breath (Diaphragmatic Breathing)

Function: Core engagement and focused breathing.

Steps:

1. Sit comfortably with a straight spine or lie flat on your back.
2. Place one hand on your chest and the other on your belly.
3. Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.
4. Exhale slowly through your mouth, feeling your belly fall.
5. Continue this rhythmic breathing for several minutes, focusing on engaging the diaphragm.

Transition: Slowly open your eyes and gently come into a seated position on the floor.

Seated Forward Fold (Paschimottanasana)

Function: Energizes and engages your core.

Steps:

1. Sit with your legs extended in front of you, feet together and flexed.
2. Inhale to lengthen your spine, and exhale as you hinge from your hips to fold forward.
3. Reach for your feet, ankles, or shins, keeping your back long.
4. Relax your head and neck, holding the pose for a few breaths.

Transition: Gently roll up to a seated position and open your legs into a wide V-shape for the next pose.

Side Leaning Stretch (Parsva Upavistha Konasana)

Function: Provides a full-body stretch.

Steps:

1. Sit with your legs in a wide straddle position.
2. Extend your right arm over your head, leaning your torso to the left.
3. Place your left hand on your left leg or the floor.
4. Breathe deeply, feeling the stretch along your right side.
5. Repeat on the other side.

Transition: Bring your legs back together and cross one leg over the other to prepare for seated pigeon.

Seated Pigeon (Seated Kapotasana)

Function: Releases lower-body tension.

Steps:

1. Sit with your legs crossed comfortably.
2. Bring your right ankle to rest on your left knee.
3. Flex your right foot and gently press down on your right knee.
4. Hold for several breaths, then switch sides.

Transition: Uncross your legs and extend one leg out in front to prepare for extended leg stretch.

Extended Leg Stretch (Utthita Hasta Padangusthasana)

Function: Targets the hamstrings.

Steps:

1. Sit with your left leg extended and your right leg bent, foot flat on the floor.
2. Hold your left foot with your left hand or use a strap.
3. Inhale to lengthen your spine and exhale as you gently pull your leg closer.
4. Hold for a few breaths, then switch legs.

Transition: Bend both knees and place one ankle over the opposite knee to enter twisted pigeon.

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Twisted Pigeon (Parivrtta Kapotasana)

Function: Offers an invigorating twist and stretch.

Steps:

1. From seated pigeon, gently twist your torso to the right.
2. Use your left hand to gently press your right knee while your right hand supports you behind.
3. Keep your spine long and breathe deeply.
4. Repeat on the other side.

Transition: Slowly come to a standing position for warrior II.

Warrior II (Virabhadrasana II)

Function: Builds personal power and strength.

Steps:

1. Stand with feet wide apart; turn your right foot out and your left foot slightly inward.
2. Bend your right knee over your ankle and extend your arms parallel to the floor.
3. Look over your right hand, keeping your gaze steady.
4. Hold the pose, then switch sides.

Transition: From warrior II, move directly into extended side angle.

Extended Side Angle (Utthita Parsvakonasana)

Function: Provides a long, satisfying stretch.

Steps:

1. From warrior II, place your right forearm on your right thigh or your hand on the ground.
2. Extend your left arm over your head, palm facing down.
3. Keep your chest open and breathe deeply.
4. Switch sides after a few breaths.

Transition: Flow smoothly into reverse warrior by lifting your torso.

Reverse Warrior (Viparita Virabhadrasana)

Function: Offers a gentle backbend.

Steps:

1. From warrior II, slide your left hand down your left leg.
2. Raise your right arm overhead, palm facing down.
3. Look up to your right hand, feeling the stretch along your right side.
4. Hold for a few breaths, then repeat on the other side.

Transition: Gently lower your arms and lie back on the mat for body scan.

Body Scan (Savasana with Mindful Awareness)

Function: Brings awareness to your entire body.

Steps:

1. Lie flat on your back, arms at your sides, palms facing up.
2. Close your eyes and take a few deep breaths.
3. Mentally scan your body from head to toe, noticing any tension or sensations.
4. Allow your body to fully relax, staying in this pose for several minutes.

How Do I Memorize My Yoga Sequence?

Consistently practicing your yoga sequence will help you memorize it.

Here are some practical tips to help you remember the order and details of each pose:

Visualization Techniques

Visualize yourself moving through the sequence. Picture each pose clearly in your mind as if watching a movie. This mental rehearsal can strengthen your memory and make the physical practice feel more natural.

Repetition

Practice your sequence regularly. Repetition is the key to memorization. Start slowly, repeating the sequence multiple times to engrain it into your muscle memory. Over time, increase your speed and fluidity as you become more familiar with the poses.

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Use Cues or Triggers

Create simple verbal or physical cues for each pose. For example, you may say “reach” as you enter a forward fold or “ground” when in mountain pose. These cues act as mental bookmarks, helping you transition smoothly from one pose to the next.

Break the Sequence into Smaller Parts

Divide the sequence into manageable sections. Focus on memorizing one section at a time before connecting them. This chunking method makes the task less daunting and helps you retain information more effectively.

Practice Regularly

Incorporate your sequence into your daily routine. Consistency reinforces memory and also improves your overall yoga practice. Consider setting aside specific times each day to go through your sequence, gradually building confidence and familiarity.

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Incorporate These Techniques into Your Daily Routine

• Morning Visualization: Spend a few minutes in the morning visualizing your sequence, which can set a positive tone for the day.
• Evening Recap: Before bed, mentally review the sequence to reinforce what you practiced.
• Mindful Breaks: Throughout the day, take short breaks to run through portions of the sequence mentally or physically.
• Don’t take it too seriously: Remember to have fun with your practice and be patient with yourself. Learning a new sequence takes time, so don’t be discouraged if you don’t memorize it right away.

Frequently Asked Questions

• What are the 5 seated yoga sequences?

Seated yoga sequences typically consist of a series of poses that can be performed while sitting, either on the floor or in a chair. These sequences are designed to improve flexibility, strength, and relaxation, which makes them accessible for people of all fitness levels (3).

While there isn’t a standard set of “5 Seated Yoga Sequences”, here are a few common seated poses that are often included in such sequences:

1. Seated Forward Bend (Paschimottanasana): This pose stretches the spine, shoulders, and hamstrings.
2. Seated Twist (Ardha Matsyendrasana): A gentle twist that helps improve spinal flexibility and digestion.
3. Bound Angle Pose (Baddha Konasana): Opens the hips and stretches the inner thighs.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana): A gentle flow between two poses that warms up the spine and can relieve back tension.
5. Seated Side Bend: Stretches the sides of the body and can improve flexibility in the spine.

These poses can be combined into a sequence to create a balanced seated yoga practice.

• How do you do a chair yoga sequence?

To do a chair yoga sequence, you’ll need a sturdy chair with no wheels. Find a quiet and comfortable space where you can easily move around the chair. Dress in loose, comfortable clothing and remove any bulky jewelry. Follow the steps in your chosen sequence, while making sure to:

1. Sit tall with your feet flat on the floor and your hands resting on your thighs.
2. Keep your spine straight and engage your core muscles.
3. Focus on deep, steady breaths throughout the practice.
4. Make modifications or use props as needed to accommodate any physical limitations.
5. Listen to your body and only go as far into a pose as feels comfortable for you.

• Does yoga sequence matter?

Yes, the sequence of yoga poses matters as it affects the flow and effectiveness of the practice. A well-structured sequence starts with warming up, progresses to more challenging poses, and ends with cooling down to prevent injury and enhance the practice’s benefits.

• What is the first rule of yoga?

The first rule of yoga is to focus on the breath. Breathing deeply and mindfully helps maintain concentration, enhances the physical benefits of the poses, and promotes relaxation and mental clarity. Yogic breathing also boosts health (4).

• Why is yoga so hard at first?

Yoga can be challenging initially due to unfamiliarity with the poses, lack of flexibility, or coordination. The practice demands physical and mental focus, which can feel overwhelming at first. However, with consistent practice, it becomes easier as the body and mind adapt and you get to enjoy the numerous benefits of yoga (5).

• Should you meditate or do yoga first?

There’s no strict rule, but many practitioners prefer to do yoga first to prepare the body and mind for meditation. Yoga helps release physical tension and calm the mind, making it easier to sit still and focus during meditation.

The Bottom Line

Incorporating seated yoga into your daily routine offers a myriad of benefits that can profoundly enhance your physical health, mental clarity, and overall well-being. By engaging in these simple yet effective poses, you can alleviate body discomfort, reduce stress, and foster a sense of inner peace. Tailoring your practice to suit your individual needs will allow you to maximize these benefits, whether you’re looking to improve your flexibility, strength, or relaxation.