Seated Yoga Poses: How-to, Tips, Benefits, Images, Videos

By Michael Taylor Co-Founder Of Strala Yoga & Tai Chi Expert

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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Michael Taylor

Co-Founder Of Strala Yoga & Tai Chi Expert

Mike Taylor is the co-founder of Strala along with his wife, Tara Stiles. He studied mind-body medicine at Harvard and complementary medicine at Oxford. Mike has practiced Eastern movement and healing, including tai chi and qigong, for more than 30 years. 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. His record established the strength of finding your own way in your own body rather than copying the techniques of other people’s traditions. As he got older, Mike continued on to medical applications of the mind-body connection in university. After running into walls with standard medical practice in the United States and England, he left his health care roots for a little while. As the first internet boom was getting started, he joined the startup team of one company, then founded a couple more. Now through Strala, Mike has found his way back to health care done right: helping people let go of stress in their bodies and minds, enable their lives, and become their own best caregivers.Mike has climbed some of the world’s largest mountains in Alaska, the Alps, and the Himalayas. He’s now a cyclist and runner and spends as much free time as possible exploring the backcountry on foot, skis, and snowboard. He lives in New York with his wife, Tara, and baby, Daisy.