Yoga practice helps us achieve holistic health by developing both the body and mind. It consists of different asanas, some of which can be performed sitting while some can be done standing or lying down. Every asana affects a particular part of the body. 

Here, we will focus on 10 simple non-strenuous seated asanas, which can be done anywhere, anytime. These stretches not only help in toning our muscles but also make our spine flexible, relieve stress and anxiety and also massage the abdomen. There are many benefits of these asanas:

  1. They are ideal for beginners as these are simple yoga asanas.
  2. They do not require you to engage in strenuous activities.
  3. As you don’t have to stand up, it is helpful for people who feel dizzy or have knee or back issues.
  4. They reduce the risk of injury while balancing as it is far easier to balance while sitting down.
  5. They increase stamina while simply remaining seated.
  6. Sitting asanas regulate breathing as one stays in each asana for a longer period of time.
  7. They relax the body and mind and hence relieve us of stress and anxiety.
  8. The space utilization is optimal as a small corner of a room is sufficient for these asanas.

So, here are 10 simple and extremely beneficial yoga asanas: 

1. Padmasana (Lotus Position)

This is the most basic sitting pose where you sit cross-legged with the right leg over the left thigh and the left over the right thigh. It might be difficult if you are not able to flex your legs and thighs adequately, in which case, you can do Ardha Padmasana or Half Lotus Pose. Here, just place one leg on the other thigh keeping the other leg on the ground. With time, you might be able to keep both legs in this posture.


a. Improves digestion

b. Reduces muscular tension 

c. Regulates blood pressure 

d. Deeply relaxes the body and mind

e. Helps pregnant ladies during childbirth as it strengthens the pelvic region 

f. Reduces menstrual discomfort

Note: Padmasana is the pose we assume when we do meditation and pranayamas. Sitting in this aspect builds discipline and stamina.

2. Shishuasana (Child Pose)

This is a gentle stretch where you sit with your knees bent on your heels and stretch your hands forward. It is a pose of surrender that relieves you of stress, making you feel instantly relaxed. 


a. Deeply relaxing for the back

b. Relieves constipation

c. Calms the nervous system

d. Relieves fatigue

Note: Keep a blanket under your heels if you have difficulty placing your weight on your heels directly.

3. Janu Sirasana (One-Legged Forward Bend)

Keep one leg stretched forward with the other bent with the feet touching the inner thigh of the other leg. Bend forward to touch your toes with both hands. With regular practice, try to place the forehead so as it touches the knees. Breathe evenly in this position, it gives a good stretch to your lower back.


a. Stretches neck and lower back

b. Massages the abdominal organs 

c. Tones the shoulders

d. Makes the spine flexible

Note: Be aware of your back, hips, and knees as you bend. Time and practice will help you advance slowly and steadily.

4. Paschimottansana (Seated Forward Bend)

Stretch the legs straight forward, bend touching the feet with both the hands. Bend as much as possible only. Over time and with practice, try to touch the knees with the forehead. This flexes your back, neck, and shoulders, relieving stiffness and making simple turning movements seamless.  


a. Stretches lower back, hamstrings and hips

b. Massages and tones the abdominal and pelvic organs

c. Tones the shoulders

d. Relieves stress and fatigue

Note: At first, keep a strap around your feet so you don’t strain yourself when stretching.

5. Ardha Matsyendrasana (Sitting Half Spinal Twist)

In this asana, sit with the knees bent. Keep the left heel near the right hip, place the right leg over the left knee, place the left hand on the right ankle, the right hand on the floor behind you. Twist the waist, shoulders, and neck and look backwards towards the left. This asana will ensure that you are comfortable turning and twisting backwards, keeping the upper body flexible. 


a. Increases the elasticity of the spine making it supple

b. Opens the chest and increases the oxygen supply to it, energizing you 

c. Makes the hips flexible

d. Enables free movement of the neck, keeping it mobile

Note: Twist yourself only as much as you can, so you don’t strain yourself. 

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6. Poorvottanasana/Upward Plank Pose

Sit with the legs stretched forward, with the palms placed on the floor behind you fingers facing the feet. Support your weight with your hands, raise the pelvis up so you form a straight, slanting line keeping the whole body in one straight line. Bend the head backwards and feel the weight of your stress melt away!


a. Strengthens the wrists, arms, shoulders, back, and spine

b. Stretches the legs and hips

c. Improves the respiratory function

d. Stretches the intestines and abdominal organs

e. Stimulates the thyroid gland

Note: Some preparatory poses like Dhanurasana will help  ease into this pose.

7. Badhakonasana (Butterfly Pose)

While sitting, bend the knees, bringing the feet towards the pelvis, the soles touching each other. Hold both feet with your  hands. Press the knees and thighs downwards and flap them. This relaxing stretch will help loosen muscles in the hips, groin, and thigh regions.


a. Stretches the inner thighs, groins and knees, improving flexibility in the groin and hip region

b. Helps in intestine and bowel movement

c. Removes fatigue from long hours of standing and walking

d. Offers relief from menstrual discomfort and menopause symptoms

e. Helps in a smooth delivery, if practiced regularly until late pregnancy

Note: With practice, you should be able to touch the floor with your knees and thighs.

8. Chakki Chalanasana/ Mill Churning Pose

Sit with your feet stretched wide apart. Stretch your hands forward, clasped. Move the upper part of your body making an imaginary circle, first from the left to the right and then the right to the left. A few rounds of this will strengthen and tone your abs, back, and arms well.


a. Prevents sciatica

b. Tones the back, abs, and arm muscles

c. Opens up the chest and groin

d. Tones the uterine muscles in females, preventing painful menstrual cycles 

e. Helps reduce abdominal fat

f. Helps reduce post-delivery fat

Note: Stretch forward from the lower back and keep your legs stationary to maximize benefits of this asana.

9. Ustrasana/ Camel Pose

Kneel on the yoga mat, with your hands on your hips. Arch backwards as if you are being pulled by the navel, putting your hands on your ankles, one by one. Stay in the position for a few seconds and then return to your original position. This asana can really strengthen your back and hips. 


a. Improves digestion

b. Stretches and opens the front of the body

c. Strengthens the back and shoulders

d. Relieves the body of lower backache

e. Improves flexibility of the spine and improves posture

f. Helps overcome menstrual discomfort

Note: Place a cushion below your knees to make the pose easier.

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10. Marjariasana (Cat Stretch)

Come on to all fours like a cat! Keep your hands perpendicular to the floor in line with your shoulders, and your knees on the floor. Inhale, stretch your neck, and lift your head up. To counter this act, exhale, and drop your chin to the chest, arching your back as much as you can. Both your neck and shoulders will feel the relaxing effects of this stretch.


a. Improves flexibility of the spine

b. Strengthens wrists and shoulders

c. Massages the digestive organs and improves digestion

d. Tones the abdomen

e. Improves digestion

f. Relaxes the mind

g. Improves blood circulation

Note: If you enjoyed this animal pose, you could try some others here.

If you supplement these seated yoga poses with breathing exercises and awareness, it maximizes the benefits. Also, consider following a healthy Ayurvedic diet. These healthy lifestyle practices will help you sit back and live a long and comfortable life!
Yoga practice helps develop the body and mind bringing many health benefits. Yet, it is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In the case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher.