Seated poses

Seated poses are those where your foundation to the ground is your sitting bones

These are some of the foundational seated poses that we teach at Upward Frog.

Click on any of the images below to learn more about the pose.

We have written step-by-step instructions for every pose and included information about how you can modify the pose and when to avoid the pose. If there are any poses you would like us to add, please get in touch.

An animated illustration of a person with purple hair, wearing a yellow top, sitting at a gray desk with their head resting on their hand, in front of a yellow background.

Bound angle

Baddha Konasana

Illustration of a person with short hair, earrings, purple top, and dark-colored shorts, viewed from the side, sitting at a desk with a computer monitor in front.

seated staff pose

Dandasana

A cartoon illustration of a woman with dark curly hair tied up in a bun, wearing a white tank top and teal shorts, kneeling and talking on a cell phone, with a small dog standing next to her.

seated twist (half lord of the fishes)

Ardha Matsyendrasana

Illustration of a woman with brown hair and a dark blue top drawing or writing on a large black surface with a white chalk, viewed from side.

boat

Illustration of a person with dark skin and curly hair, wearing a green top and pink bottom, sitting and smiling.

Navasasana

head to knee

Janu Sirsasana

Illustration of a woman with purple hair in a braid, wearing a blue top and green shorts, sitting with her legs crossed and resting her right hand on her head.

cow face

Gomukasana