Seated yoga poses

Types of Seated Yoga

Staff Pose (Dandasana)

Dandasana yoga


  • It helps to improve posture.
  • Strengthens back muscles.
  • It stretches the spine.
  • Stretches shoulders and chest.
  • Nourishes your body’s resistance to back and hip injuries.
  • Helps to calm brain.

Cobbler's Pose (Baddha Konasana)

Baddha konasana yoga


  • It improves flexibility in the inner thighs, groins and the knees.
  • Helps to sooth menstrual discomfort and digestive complaints.
  • Stimulates the abdominal organs.
  • Improving the health of the ovaries, prostate gland, kidneys and bladder.
  • Helps open up the lower back and relieves sciatica.
  • It opens up the groin area helping to relieve sexual inhibitions and guilt.

Easy Pose (Sukhasana)

Sukhasana yoga


  • Increases concentration.
  • Helps in reducing stress and anxiety
  • It improves stability, strength and mobility of the body.
  • Helps to strengthen the lower half.
  • Improves focus.
  • It strengthens the back muscle.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Ardha Matsyendrasana yoga


  • It helps in the agility of the spine.
  • It elongate the spine.
  • Releases the lower back muscles and provides relief from lower back pain.
  • Aids in maintaining normal rotation of your spinal cord.

Head to Knee Pose (Janu Sirsasana)

Janu Sirsasana yoga


  • ItĀ calms the brain and eliminates mild depression.
  • It stretches the spine, liver, spleen, hamstrings, groins, and shoulders.
  • Reduces pain in the waist and legs.
  • Helps to get rid of belly fat.
  • Improves digestion.
  • Relieves symptoms of menopause.
  • Strengthens rib bones.
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