Seated Yoga Poses: How-to, Tips, Benefits, Images, Videos
Grounding and calming, these seated poses provide some of our deepest muscle opening and twisting.






Butterfly - Lean forward slightly, so you can feel your "sit bones" on the ground. More on Butterfly Pose >>











Seated Two Leg Forward Bend
- With knees either bent or straight, keep your chest long and open as you come forward... More on Seated Two Leg Forward Bend  Pose >>










Seated One Leg Forward Bend
- Sit with your knees close to your chest, and extend one leg straight out. More on Seated One Leg Forward Bend  Pose >>









Seated Straddle - Sit with knees close to your chest.  Using your hands on the floor behind you for balance, lengthen your legs evenly apart to both sides. More on Seated Straddle Pose >>










Pigeon - From a low lunge, lift or walk your front foot over so the ankle is behind your opposite wrist. More on Pigeon Pose >>










Full Pigeon
- Set your legs up for a pigeon, and walk your hands back near your hips. More on Full Pigeon Pose >>










Lotus - Sit in a cross-legged position. Ease your right foot on top of your left thigh, gently pulling your heel toward... More on Lotus Pose >>










Boat Pose
- Sit down with knees close to your chest, feet on the floor. Keeping your body close to vertical, hold behind your knees and lift... More on Boat Pose >>













 
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To learn more about yoga, check out our video course The Complete Guide To Yoga.
About the Author

Mike is a guide and resident healer at Strala Yoga in New York. Named “Best Mover” by MindBodyGreen and one of Shape Magazine’s Hottest Trainers, he’s practiced Eastern movement and healing techniques for more than three decades, including tai chi, qigong, and shiatsu.

In his younger years, Mike challenged centuries of reasonable and well-tested martial traditions in hundreds of competitions, by applying unruly imagination to a world where rules were unbreakable. As he got older, he happily become more interested in supporting bodies than disrupting them, and continued on to medical applications of the mind-body connection in university.

Mike studied mind-body medicine at Harvard, and alternative medicine and psychology at Oxford. After running into walls with standard medical practice in the U.S. and England, Mike left his healthcare roots. He worked at a steel mill for a while, joined a web company, and then founded a few more. He now serves on the board of Odyl, which helps people discover books on Facebook.

As Strala's co-founder, Mike has found his way back to health care done right: helping people let go of stress in their bodies and minds, become their own best caregivers, and live happy capable lives. Mike is a mountaineer, runner, cyclist, skier, and snowboarder. Check out Michael's MBG Video Course, The Complete Guide To Yoga.

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