15 seated yoga poses to improve flexibility, mobility, and posture

• Sitting poses are a great way to improve flexibility and posture without the risks of falling.
• Common seated yoga poses include easy pose, child's pose, and cobbler's pose.
• If any of these sitting poses are too uncomfortable you can sit on a yoga block or blanket.

Seated yoga poses are ideal for improving flexibility and range of motion in the body. Compared to standing yoga poses, there is a lower risk of losing your balance and falling. Most seated poses are suitable for beginners and are generally used for meditation or during yoga practice.

They offer more physical stability because the body is connected with the ground, which can "result in a greater mental and emotional sense of security," says Deborah Thomas Snode, certified yoga teacher and instructor at The Ohio State University.

Related Article Module: 5 health benefits of stretching: Why it's so important and how to stretch properly, according to physical therapists

It's best to warm up before doing yoga poses to prepare the body for physical activity and prevent injury. "Shoulder and hip warm-ups provide more ease in sitting postures," says Snode. Try arm circles and lunges before doing yoga poses.

Important: Those who are above 65 years old, pregnant, or have knee, hip, or spine injuries should consult their healthcare provider before trying yoga poses to reduce the risk of injury or harm.

Here are 15 seated yoga poses you might want to try. Note that yoga poses, both standing and seated postures, are usually held for about 30 seconds or five deep breaths:

1. Easy Pose

How to do it:

1. Sit cross-legged on the floor.
2. Straighten your back and gaze forward. Use your core muscles to keep your spine straight and tall.
3. Rest your hands on your lap or on top of your knees.

Quick Tip: If you can't do the position without ease, you may add padding under your seat, like a blanket or towel.

2. Thunderbolt Pose

How to do it:

1. Kneel comfortably on the floor with your knees and feet together.
2. Sit on the soles of your feet and place your hands on your lap.
3. Pull your shoulders back and look straight.

Quick Tip: Keep your spine erect and focus your gaze ahead to avoid neck and back strain. You can also sit on a yoga block and a cushion or place a folded blanket under the ankles to make the pose more comfortable, says Snode.

3. Cobbler's Pose, or bound angle pose

How to do it:

1. Sit on the floor with your legs outstretched in front of you.
2. Pull your feet as close to your body as you can and put your soles together, letting your knees fall to each side.
3. Hold your feet and press the soles even closer together.
4. Sit up straight and avoid rounding your spine.

Quick Tip: Try sitting on a blanket or towel for added back support and comfort.

4. Hero Pose

How to do it:

1. Kneel comfortably on the floor with your knees close together.
2. Spread your feet apart while maintaining the position of the knees.
3. Lower your body to sit on the floor. Make sure that you are not sitting on your feet, but rather, between them.
4. The tops of your feet should be flat on the ground and pointing back.
5. Keep your back straight and rest your hands on your lap or on top of your knees.

Quick Tip: Sit on a towel or a yoga block if you're unable to do the pose comfortably.

5. Staff Pose

How to do it:

1. Sit on the floor with your legs extended in front of you.
2. Flex your feet and point them upward.
3. Straighten your back and look forward.
4. Keep your arms to the side with the palms flat on the floor.

Quick Tip: If your arms do not reach the ground, try placing yoga blocks under your hands. You can also sit on a folded blanket to make it easier to sit up straight.

6. Cow Face Pose

How to do it:

1. Sit on the floor with your feet extended in front of you.
2. Place left thigh over your right thigh as far as you can and let the knees bend, feet coming back towards hips.
3. Raise your left arm over your head and place your left hand to the back of your neck.
4. Bring out your right arm behind your back and bend your elbow so that the fingertips of our right hand meet those of your left.
5. Clasp your hands together behind your back.
6. Straighten your back and keep your gaze forward. Make sure not to over arch your back or tilt your head downward.

Quick Tip: If your hands can't meet behind your back, grasp a yoga strap instead and gradually practice moving your hands closer to each other along the strap.

7. Seated Forward Bend

How to do it:

1. Sit on the floor with your legs outstretched in front of you.
2. Hinge forward from the hips and reach with your hands towards the soles of your feet while keeping your back and legs straight.

Quick Tip: If you find it difficult to reach your feet, put a yoga strap or towel around your soles and pull on its ends when you lean forward.

8. Seated Wide-Legged Straddle

How to do it:

1. Sit on the floor and bring your legs apart as wide as you can.
2. Flex both feet.
3. Hinge forward and extend your hands to the ground as much as you can without having to arch your back. Your knees can have a slight bend.

Quick Tip: Sit on a yoga block or folded blanket to help you hinge forward with more ease.

9. Gracious Pose

How to do it:

1. Kneel on the floor with your knees about two feet apart.
2. Bring your feet together with the toes touching.
3. Sit on the floor between your legs, with your buttocks touching the soles of your feet.
4. Keep your spine straight and place your hands on top of your knees.

Quick Tip: If you're unable to sit comfortably on your heels, try a yoga block or a folded blanket to make it easier.

10. Child's Pose

How to do it:

1. Kneel on the floor with your knees set wider than your hips.
2. Keep your feet together and pointed outward.
3. Sit on the soles of your feet.
4. Stretch your arms out in front of you and bend forward to rest your forehead on the floor.

Quick Tip: To avoid strain or excessive pressure on the neck, you can place a pillow, yoga block, or blanket under your forehead.

11. Half Lotus Pose

How to do it:

1. Sit on the floor with your legs extended in front of you.
2. Place your left foot under your right thigh.
3. Use your hands to place your right foot as close to your hip as possible on top of your left thigh.
4. Keep your back straight and look forward.
5. Rest your hands on top of your knees.

Quick Tip: Practice the Half Lotus Pose with alternating legs to stretch them both equally.

12. Lotus Pose

How to do it:

1. Sit on the floor with your legs extended in front of you.
2. Bring your right ankle on top of your left thigh where it meets the hip. Do the same with the opposite side.
3. Make sure that your knees are touching the ground.
4. Straighten your back and place your hands on top of your knees.

Important: Be comfortable with the Half Lotus Pose first before moving on to try the Lotus Pose to ensure you don't injure yourself.

13. Seated Spinal Twist

How to do it:

1. Sit on the floor with your legs outstretched in front of you.
2. Place your left foot under your right thigh.
3. Bend your right knee and cross it over your left thigh.
4. Twist your torso to the right, placing your left elbow in front of or on top of your right knee.
5. Keep your right hand on your side with your palm on the floor.
6. Maintain a straight back while doing the pose and practice with the opposite leg as well.

Quick Tip: If you can't do the pose with ease yet, keep your left leg extended instead of placing the left foot under the right thigh.

14. Pigeon Pose

How to do it:

1. Do a half kneel with the left leg forward and right leg on the ground.
2. Let the left knee bend towards the left hip and heel towards right hip as you extend the right leg behind you
3. Make sure that your right leg is flat on the ground with your foot pointing back.
4. Straighten your back and keep your gaze forward.
5. Place your hands on your sides for additional support in maintaining a straight back.

Quick Tip: To make the pose more comfortable, you can place a folded blanket or towel under the left side of your hip.

15. Fire Log Pose

How to do it:

1. Sit cross-legged on the floor with the left foot below the right thigh.
2. Use your hands to place your right ankle above the left knee.
3. Move your left foot forward until it rests comfortably below the right knee. Keep both feet flexed.
4. Sit up straight and rest your hands on your lap.

Quick Tip: This is an advanced pose, so place a blanket between the legs so the right leg can rest more comfortably on top of the left leg.

Insider's takeaway

Seated yoga poses are great for stretching the spine and improving your posture while also engaging other muscles like the core or shoulders. Various poses help you build muscle strength and increase hip flexibility and mobility.

"In any case, if there is pain in any yoga posture, stop and consult a yoga professional before continuing that pose," says Snode.

How to meditate with a complete beginner's guide to meditation and mindfulness7 science-backed physical and mental health benefits of yoga5 exercises to fix your posture - and why good posture is crucial for your health10 exercises to improve your balance, prevent falls, and stave off injury