Seated Yoga Poses for Beginners

The beauty of seated yoga poses lies in their accessibility – you don’t need too much space, and you can modify them to sit on the ground, on a chair, or on a couch. In today’s video, I demonstrate these poses on the floor, so grab your mat if you can, and let’s get to know some poses that I consider foundational to any level of yoga practice. Use this practice as a warm-up, cool-down, or in addition to the rest of your sequence. A seated practice can also be great when you don’t have the energy to stand or want a more grounding, calming experience.

Today’s poses:

  • Dandasana – Staff
  • Baddha Konasana – Cobbler’s pose
  • Upavistha konasana – Wide-legged forward bend*
  • Ardha purvottanasana – Reverse tabletop
  • Marichyasana 3 – Seated spinal twist
  • Paripurna navasana – Boat
  • Paschimottanasana – Seated forward bend*
  • Savasana – Corpse pose

*While these are categorizable as “forward bends,” in this video I am offering the variation of keeping your spine long. Yes, you can practice these positions with a rounded spine. Please listen to your body and consult a physician for professional guidance regarding specific medical conditions.

Each pose has many variations, so find what works best for you today—you may find something else works better tomorrow! If you have needs not addressed in an average yoga video, seek out a teacher who truly understands your unique needs and desires in your yoga practice. (I offer free 15-minute consultations if you need help figuring out where to start!) With personalized instruction, you can lay the groundwork for a fulfilling practice that suits your history, current abilities, and goals. Always consult a physician regarding any medical conditions before attempting any exercise program or activity such as yoga.

Stay mindful,

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