Health TipsHow to Easy Sitting Yoga Pose

How to Easy Sitting Yoga Pose – To begin this pose, place your sit bones on the floor and lean slightly to the right. You should feel your chest expand. Your right arm should be above your head, and your left hand should be stretched out in front of you. Your arms should be relaxed. Hold the pose for 30 seconds to a minute. Breathe in and out evenly. This is the most basic of the easy sitting yoga poses. Listed below are some variations that you can try.

Easy Sitting Yoga Pose Variations to Practice at Home

Lunge. This easy yoga pose works the pelvic floor and the muscles in the hips, which are key to a strong back. It also helps open the hips. It can be performed for as long as you feel comfortable, or you can try it on your knees, buttocks, or hands and knees. Try this one for at least five minutes before moving to the next level. Listed below are several variations of easy sitting yoga poses to practice at home or at the gym.

Hero Pose: To begin this pose, bend your right knee. Then, bend the left leg. Bend forward at the hips, extending it upward and towards the chest. Hold this stretch for five breaths. You may also wish to try creating a diamond shape with your legs while holding onto them. If your legs are not strong enough, try lifting them to eye level and rounding your spine. As you become more comfortable in this posture, you can start practicing this variation and gradually increase your range of motion.

To start a sitting pose, make sure you have good balance and alignment. Your pelvis should balance equally on both sit bones. Gently rock forward or back to find a neutral pelvis position. If you have knee problems, you should take extra care and wear yoga pants. When your arms are extended, your stomach should be resting on your thighs and your forehead should be touching the mat. You may also find that this pose helps you calm your mind.

Useful Pose for Beginners

The third easy sitting pose is called the triangle pose. To perform the triangle pose, bring your feet together and point your toes toward the front and back corners of the mat. Your left knee should be grounded on the floor, and both feet should be flexed to protect your knees. Several seconds will be needed to readjust. This poses can be incredibly beneficial for beginners, and it can help you stretch the muscles in your arms and shoulders.

To start this pose, place your left hand on your right knee while your right hand places its palm on the armrest of the chair. Gently twist your spine forward and outward while using your core muscles to maintain a straight spine. Once you have reached the top of the chair, reach your arms around your back, placing your fingers below your back. Make sure to bend your elbows and reach your palms toward your spine.

Once you have mastered the basics, you can begin practicing the compass pose. This pose requires a high degree of flexibility and should be done slowly and carefully. Stop periodically to release any tight areas. To do the compass pose, start from a cross-legged position and thread your left arm under your left leg. Next, shift your left knee over your left shoulder. Finally, grip the outside of your left foot with both hands.

The Most Basic and Comfortable Yoga Poses

This is the most basic of all the easy sitting yoga poses. You need to be comfortable while performing this pose, but do not forget to sit up straight. You can use a yoga block or a folded blanket to help you get into the correct position. To begin, sit on the floor, keeping your legs extended. Bring your left hand up over your head. Place the right hand behind your back. Bend your elbow so that your fingertips meet. Then clasp your hands together.

Half-Lord of the Fishes: This is a variation of the half-lotus posture. Your left leg should be extended, and your right leg should be on the ground. You should maintain a straight spine and gaze. Your hands should be at your sides. This pose promotes stability and can also be done while lying down. Inhale deeply and repeat the exercise 5 times. Afterward, take a rest for as long as you are comfortable.

Downward dog: The next variation of this pose is the cross-legged version of the pose. Start by crossing your legs in front of you and lifting your arms overhead. Then, bend your knees and press your hands into the floor. Repeat as necessary. You can also use your left hand to assist with the right arm. After the pose, breathe deeply and slowly. It can take up to one minute to complete this pose.


McCaffrey, Ruth, et al. “The effect of chair yoga in older adults with moderate and severe Alzheimer’s disease.” Research in gerontological nursing 7.4 (2014): 171-177.

Park, J., & McCaffrey, R. (2012). Chair yoga: benefits for community-dwelling older adults with osteoarthritis. Journal of gerontological nursing38(5), 12-22.


Please enter your comment!
Please enter your name here

Subscribe Today





Get unlimited access to our EXCLUSIVE Content and our archive of subscriber stories.

Exclusive content

Latest article

How to Maintain a Healthy Weight - Maintaining a healthy weight can help you feel more energetic, reduce your risk of certain diseases, and improve your overall health. Eat a Balanced...

Simple Eczema Home Remedies

Simple Tips For Healthy Eyes

More article