Seated W Pose
Improve posture & flexibility with the Seated W Pose! Stretch your chest, shoulders and back in this simple seated exercise.
The Seated W Pose mainly works the chest and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated W Pose Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Boxer Muscle (serratus anterior)
Seated W Pose Variations and Alternatives
How to do the Seated W Pose
Positioning:
Sit on the floor with your legs crossed. You can use a yoga mat for comfort if desired.
Keep your back straight and your core engaged.
Hand Position:
Bend your elbows at a 90-degree angle, with your arms lifted to shoulder height.
Your palms should face forward, creating a "W" shape with your arms.
Adjusting Your Position:
Ensure your shoulders are relaxed and away from your ears.
Keep your gaze straight ahead and maintain a neutral neck position.
Movement:
Inhale deeply, expanding your chest and opening your arms slightly to engage your upper back.
Hold the position for a few breaths. Focus on deepening your breath and feeling the stretch in your arms and shoulders.
Repetition:
After holding for 15-30 seconds, slowly lower your arms back to the starting position.
Repeat this pose 3-5 times, ensuring that each time you maintain proper alignment and breathing.
Finishing:
To come out of the pose, gently lower your arms and shift your legs to a comfortable seated position.
Take a moment to relax and notice how your body feels.
Seated W Pose FAQs
What muscles does the Seated W Pose work?
The Seated W Pose mainly works the chest and back, with help from the traps. The main muscles are the pectoralis major and rhomboids.
What equipment do you need for the Seated W Pose?
None. The Seated W Pose is a bodyweight exercise, so you can do it anywhere.
What are some Seated W Pose variations and alternatives?
Similar exercises include the Bodybuilding Pose, Bodyweight Standing W Pose, Easy Pose and Seated Meditation Pose.
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