Seated Yoga Exercises

Seated Mountain Pose

Tadasana
tah-DAHS-anna

• Sit with your feet flat on the floor, hip-width apart.
• Rest your hands on your thighs or let them hang by your sides.
• Lengthen your spine, roll your shoulders back, and lift the crown of your head.

Seated Cat-Cow Stretch

Upavistha Bitilasana Marjaryasana
oo-pah-VEESH-tah bee-tee-lah-sah-nah mar-jah-ree-ah-sah-nah

• Place your hands on your knees or thighs.
• Inhale, arch your back, lift your chest, and look up (Cow).
• Exhale, round your back, tuck your chin to your chest, and pull your belly in (Cat).

Chair Forward Bend

Paschimottanasana Chair
pahs-chi-mo-TAHN-ah-sah-nuh

• Sit with your feet flat on the floor.
• Inhale, lengthen your spine, and exhale as you fold forward from the hips.
• Let your hands rest on the floor, your thighs, or a block.

Seated Spinal Twist

Parivrtta Chair Tadasana
PAHR-ee-VREE-tah | tah-DAHS-anna

• Sit with your feet flat on the floor.
• Place your right hand on the back of the chair and your left hand on your right thigh.
• Inhale to lengthen your spine, exhale to twist gently to the right.
• Repeat on the other side.

Seated Side Stretch

Parsva Upavistha Konasana
par-suh oo-pah-VEESH-tah koh-NAHS-uh-nah

• Sit upright with your feet flat on the floor.
• Raise your right arm overhead and lean to the left.
• Rest your left hand on the chair or thigh for support.
• Switch sides and repeat.

Chair Warrior I

Virabhadrasana I
veer-ah-bha-DRAS-anna

• Sit sideways on the chair with your right leg extended behind you.
• Keep your left knee bent at a 90-degree angle and your right foot flat or on the toes.
• Raise your arms overhead.

Chair Eagle Pose

Garudasana
gah-roo-DAH-sah-nuh

• Sit with your feet flat on the floor.
• Cross your right thigh over your left thigh. If possible, tuck your right foot behind your left calf.
• Wrap your right arm under your left arm, bringing palms together.
• Hold and repeat on the other side.