Seated Yoga Pose Collection

Most of modern life is spent sitting down with poor posture. Seated yoga poses help us train our spines to be straight, strong, and supple, even when compromised by a twist or an urge to slouch. Furthermore, not only do seated poses/asanas strengthen our back muscles, they strengthen our core, obliques and upper thighs as well. They are also fundamental when training our bodies to become more flexible. While seated we can steady ourselves and focus on stretching particular muscles and opening certain joints, specifically our hips, knees, ankles and shoulders. Seated poses/asanas help us release tension from our bodies, gain core strength and ascertain a greater sense of peace.

Both Hands to Feet Bound One-Legged King Pigeon Pose 1

Dwi Hasta Pada Baddha Eka Pada Raja Kapotasana 1

(DWI-huh-stuh PUH-duh BUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the opposite foot with overhead grip
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Both Hands to Feet Bound One-Legged King Pigeon Pose 1

Dwi Hasta Pada Baddha Eka Pada Raja Kapotasana 1

(DWI-huh-stuh PUH-duh BUH-duh EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: grabbing onto the opposite foot with overhead grip
Pose Type: seated, backbend, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Half Lord of the Fishes Pose

Ardha Matsyendrasana

(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

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Half Lord of the Fishes Pose

Ardha Matsyendrasana

(UHR-duh muhts-yeyn-DRAHS-uh-nuh)
Pose Type: seated, forward bend, side bend, twist
Drishti Point: Padhayoragrai or Padayoragre (toes/feet)

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Tip Toe Hero Pose

Prapada Virasana

(PRUH-puh-duh veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: head down, arms open wide
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Tip Toe Hero Pose

Prapada Virasana

(PRUH-puh-duh veer-AHS-uh-nuh)
Also Known As: Thunderbolt Pose (Vajrasana)
Modification: head down, arms open wide
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Twist Dedicated to Sage Bharadvaja 2

Bharadvajasana 2

(buh-ruhd-vuhj-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)

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Twist Dedicated to Sage Bharadvaja 2

Bharadvajasana 2

(buh-ruhd-vuhj-AHS-uh-nuh)
Pose Type: seated, twist, binding
Drishti Point: Parsva Drishti (to the right), Parsva Drishti (to the left)

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Pose Dedicated to Sage Koormamuni—Bound Legs

Baddha Pada Koormamunyasana

(BUH-duh PUH-duh koor-muh-mun-YAHS-uh-nuh)
Modification: legs straight
Pose Type: seated, forward bend, core, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

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Pose Dedicated to Sage Koormamuni—Bound Legs

Baddha Pada Koormamunyasana

(BUH-duh PUH-duh koor-muh-mun-YAHS-uh-nuh)
Modification: legs straight
Pose Type: seated, forward bend, core, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

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One Legged King Pigeon Pose 1

Eka Pada Raja Kapotasana 1

(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: both arms extended to the sky, foot to the back of the head, palms together
Pose Type: seated, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)

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One Legged King Pigeon Pose 1

Eka Pada Raja Kapotasana 1

(EY-kuh PUH-duh RAH-juh kuh-po-TAHS-uh-nuh)
Modification: both arms extended to the sky, foot to the back of the head, palms together
Pose Type: seated, backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)

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Leg Position of Cow Face Pose

Pada Gomukhasana

(PUH-duh go-mu-KAHS-uh-nuh)
Modification: elbows touching behind the head
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

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Leg Position of Cow Face Pose

Pada Gomukhasana

(PUH-duh go-mu-KAHS-uh-nuh)
Modification: elbows touching behind the head
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

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Complete Thunderbolt Pose

Paripurna Vajrasana

(puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

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Complete Thunderbolt Pose

Paripurna Vajrasana

(puh-ri-POOR-nuh vuhj-RAHS-uh-nuh)
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose)

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Bound Equal Angle Pose

Baddha Samakonasana

(BUH-duh su-muh-ko-NAHS-uh-nuh)
Pose Type: seated, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

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Bound Equal Angle Pose

Baddha Samakonasana

(BUH-duh su-muh-ko-NAHS-uh-nuh)
Pose Type: seated, binding
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre (nose)

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Sideways Yogic Seal Pose

Parshva Yoga Mudrasana

(PARHSH-vuh YO-guh mu-DRAHS-uh-nuh)
Also Known As: Sideways Bound Lotus Pose (Parshva Baddha Padmasana)
Modification: chin to the knee
Pose Type: seated, forward bend, binding, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Sideways Yogic Seal Pose

Parshva Yoga Mudrasana

(PARHSH-vuh YO-guh mu-DRAHS-uh-nuh)
Also Known As: Sideways Bound Lotus Pose (Parshva Baddha Padmasana)
Modification: chin to the knee
Pose Type: seated, forward bend, binding, twist
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)

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Star Pose

Tarasana

(tahr-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Star Pose

Tarasana

(tahr-AHS-uh-nuh)
Pose Type: seated, forward bend
Drishti Point: Nasagrai or Nasagre (nose)

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Seated Angle Pose

Upavishta Konasana

(u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Upavistha Konasana
Modification: 1. hands in Anjali Mudra (Hands in Prayer), toes flexed in
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)

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Seated Angle Pose

Upavishta Konasana

(u-puh-VISH-tuh ko-NAHS-uh-nuh)
Also Known As: Upavistha Konasana
Modification: 1. hands in Anjali Mudra (Hands in Prayer), toes flexed in
Pose Type: seated
Drishti Point: Nasagrai or Nasagre (nose) or Hastagrai or Hastagre (hands)

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ABOUT MR. YOGA

New York Times best selling author  & Guinness World Records title holder Daniel Lacerda (aka Mr. Yoga) is the worlds number one authority on yoga poses. This yoga pioneer has been featured in The Washington Post, Vanity Fair, The Huffington Post, Dr. Oz The Good Life, Men’s Health, and Self magazine to name a few.

Daniel’s students include TV celebrities and former Olympic athletes, along with everyday people. His personal goal is to get 1 billion people to practice yoga worldwide. Daniel continues to train others to become certified yoga teachers. All of the models selected to appear on this website are his students. The Mr. Yoga, Inc. office is located in Beverly Hills California.

ABOUT MR. YOGA

New York Times best selling author  & Guinness World Records title holder Daniel Lacerda (aka Mr. Yoga) is the worlds number one authority on yoga poses. This yoga pioneer has been featured in The Washington Post, Vanity Fair, The Huffington Post, Dr. Oz The Good Life, Men’s Health, and Self magazine to name a few.

Daniel’s students include TV celebrities and former Olympic athletes, along with everyday people. His personal goal is to get 1 billion people to practice yoga worldwide. Daniel continues to train others to become certified yoga teachers. All of the models selected to appear on this website are his students. The Mr. Yoga, Inc. office is located in Beverly Hills California.