Lauren HollandBy Lauren Holland

Updated November 2026

Sitting poses in yoga are seated postures that stretch the hips, hamstrings and spine while keeping the body low and stable. This guide walks you through six foundational sitting poses, how to set up your body for each one and the mistakes that make seated practice less comfortable than it should be. By the end, you will have a short routine you can do on a mat, a folded blanket or a chair.

Set Up Your Body Before You Sit

Most discomfort in seated poses comes from the base, not the stretch. Sitting on a firm surface with your hips slightly higher than your knees takes pressure off the lower back and lets the pelvis tilt forward naturally. A folded blanket, a cushion or a yoga block under each sitting bone works well for this.

Shopping for one? See our guide: Seated Yoga Poses for Beginners: 5 Best Picks Compared (2026).

Before you move into any pose, check three things: your spine is long, your shoulders are relaxed away from your ears and your feet or legs are placed where you can hold them without strain.

Six Foundational Sitting Poses

Easy Pose (Sukhasana)

Cross your shins with the right leg in front or the left, whichever feels more comfortable. Sit tall, rest your hands on your knees and hold for five to ten slow breaths. Easy pose is a resting posture, so do not force your knees toward the floor.

Staff Pose (Dandasana)

Sit with both legs straight in front of you, flex your feet and press your palms into the mat beside your hips. Lift through the crown of your head and hold for five breaths. This pose builds awareness of the spine and wakes up the back of the legs.

Seated Forward Fold (Paschimottanasana)

From staff pose, inhale and lengthen the spine, then exhale and hinge forward from the hips. Hold the feet, shins or a strap around the soles of the feet. Go only as far as you can keep a long back, typically a few inches of movement at first, and hold for five to eight breaths.

Bound Angle Pose (Baddha Konasana)

Sit with the soles of your feet together and your knees falling open to the sides. Hold your ankles or feet and sit tall. Place blocks under the knees if your inner thighs are tight. Hold for five to ten breaths.

Head-to-Knee Pose (Janu Sirsasana)

Extend one leg in front of you and bend the other knee so the sole of that foot rests against the inner thigh of the straight leg. Fold forward over the extended leg, keeping the spine long. Hold for five breaths, then switch sides.

Seated Twist (Ardha Matsyendrasana)

Bend the right knee and cross the foot over the left thigh, then place the left elbow outside the right knee. Inhale to lengthen, exhale to turn gently toward the right. Hold for five breaths and repeat on the other side.

A Short Seated Routine

If you want a simple sequence, move through these poses in order and spend about one minute on each:

  1. Easy pose, with slow breathing to settle in.
  2. Staff pose, to lengthen the spine.
  3. Seated forward fold, holding eight breaths.
  4. Bound angle pose, to open the hips.
  5. Head-to-knee pose, on each side.
  6. Seated twist, on each side.

Finish in easy pose for a minute of quiet breathing. A sequence like this suits a daily ten-minute practice, and it pairs well with the longer routines in Beginner Yoga Poses for Flexibility: 8 Easy Stretches to Start.

Tips and Common Mistakes

  • Rounding the lower back in forward folds. Fold from the hips and stop when the spine loses its length.
  • Forcing the knees down in bound angle or easy pose. Use blocks or a folded blanket instead.
  • Holding the breath. Count slow, even breaths to keep the nervous system calm.
  • Twisting from the shoulders alone. Turn from the lower belly and ribs.
  • Skipping the warm-up. Five minutes of gentle movement before sitting helps the hips accept the stretch.

A yoga block gives you lift under the hips or knees, which makes long holds far more comfortable. View on Amazon

A yoga strap helps you reach your feet in forward folds without rounding the back. View on Amazon

A folded blanket or meditation cushion raises your seat so your pelvis can tilt forward. View on Amazon

FAQ

Are sitting poses in yoga suitable for beginners?

Yes. Easy pose and staff pose are good starting points, and you can add the forward folds and twists as your hips and hamstrings loosen over several weeks.

How long should I hold a seated pose?

Five to ten slow breaths is a good range for most poses. Longer holds are fine once the posture feels stable and comfortable.

What if my knees hurt in seated poses?

Place a folded blanket under each knee and avoid pushing them toward the floor. Persistent knee pain should be checked by a doctor or physical therapist before you continue.

Conclusion

Sitting poses in yoga reward patience and steady breathing more than flexibility. Set up your base well, move slowly and let your hips open over time. A short daily sequence will build comfort and mobility faster than occasional long sessions.

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Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.