There are a wide range of yoga poses that you can practice. Some entail balancing on one foot, twists and binds, upper body strength, inversions, and more. An understated, yet effective set of yoga poses are seated yoga poses postures. They are just as beneficial to you as the other styles of yoga positions.

man is doing Seated Yoga poses that you can practice

They contribute to strengthening the body, stretching tight areas, and providing a sense of calm and release. Here are the top three seated yoga poses that you can practice.

Boat seated yoga poses

Just as Downward Facing Dog or Plank Pose builds strength in your body, Boat Pose is a foundational core strengthening yoga position. If you're looking to build stability, improve your balance, enhance your power, or even sculpt six-pack abs, Boat Pose is the ideal seated yoga poses.

Start by sitting on the floor or a yoga mat with your legs extended out in front of you. Make sure you are sitting up very tall to experience a full length in your spine. Slowly begin to lean back while maintaining a lengthened torso. As you lean back, bend your knees and keep your heels on the ground. Hold onto the back of your bent knees; draw yourself upward in your angled seated position to sustain the long spine. As you continue to lean back, lift your feet into the air. Flex your feet in order to keep your legs engaged.

Breathing is essential in this strength building yoga posture. Inhale to continue the full length of your spine. As you exhale, draw your navel inward toward your spine to engage your abdominal muscles. As you feel more stable, feel free to release your hands from your legs and extend them forward. You will be seated in a V-shaped position: an angled upper body with lifted bent legs.

This is a great way to begin your core stabilization work. As you grow stronger, you can make this seated yoga poses more challenging to build even more strength, power, and endurance. As you are able, extend your legs, reaching your feet toward the ceiling. At the same time, extend your arms over head. Maintain the V-shape in your body as you hold this posture. This may take continued practice in order to sustain this version of Boat Pose. To achieve this, practice Boat Pose at least three times a week and hold the posture for 10 breaths.

2 people doing Boat seated yoga poses

seated yoga poses Angle Posture

If you're needing to stretch out your tight hamstrings, try seated yoga poses. This is an effective way to lengthening your legs for greater mobility and flexibility. Start the pose by sitting on the ground with your legs extending out in front of you. Be sure that you are sitting up nice and tall.

Separate the legs in order to form a wide angle. To maintain energy in the legs, flex your feet. This will also engage the hamstrings. Rest your hands on your thighs while you continue to sit with a lengthen spine. This is Seated Angle Posture. You can take this further, if you'd like, to create more sensation in your hamstrings. Slowly fold forward between the extended legs. As best as you can, keep a fully lengthened spine. You can place your hands out in front of you to stabilize your body. Only fold to the point where you start to feel more of s stretch sensation in your legs. There is no need to over-stretch; allow your body to get used to the new depth of the position before going deeper. Hold the posture for at least 10 to 20 breaths. It is important to hold postures like this for a relatively long period of time in order to effectively stretch out your tight hamstrings.

Bound Angle seated yoga poses

If you experience tight inner thighs and hips, try practicing Bound Angle Pose. Not only will it release the overworked inner legs, but you can make this a relaxing, meditative posture, too. Begin seated with your legs stretched out in front of you. Sit up as tall as you can.

To move into the pose, bend your knees and bring the soles of your feet together. This creates the angled position in the legs as the name of the pose implies. With your hands, hold onto your feet, ankles or shins. Wherever you place your hands, you want to be still be able to sit up with a fully lengthened spine. The holding gesture is the bound part of the yoga pose. Inhale to sit up taller; as you exhale, hinge forward slightly from your hips. Imagine you are reaching your chest out toward your feet. Doing this will keep your back straight. Like many other postures, take your time to move into the deeper sensation of the pose. rather than folding too far or too fast, take the movement in short increments. This allows the body to adjust to the new sensations and effectively stretch the targeted areas of the body.

Holding Bound Angle Pose not only releases the inner thighs, but it can be a sitting posture that is relaxing and meditative. Hold the positions for 10, 20, 30, or more breaths. The long hold will stretch the tight areas, but the concentration on the breath while holding the posture is a very good way to calm your mind and body.

Practice these top 3 seated seated yoga poses 3-5 times per week. Notice the positive change in your body over time. You will also experience a sense of calm and ease in your mind for greater clarity.

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