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These are some beginners yoga sitting techniques that I found on the web.
Easy Pose
This is the basic seating pose. Sit with your legs crossed, feet tucked under your legs. Either leg may be on top; but try to sit more often with the leg that is least comfortable on top to balance your body. Place a small cushion under your tailbone if this is more comfortable. Allow your legs to relax onto the floor. Rest your hands on your knees. Keep your back and head erect, chin parallel to the floor and neck extended slightly upward. Breathe gently and rhythmically.
While inhaling raise the arms overhead with the palms facing up, clasp the hands together above the head and stretch upward feeling a pull in the spine and undersides of the arms. Exhale and lower the arms with the palms facing down. Repeat several times. Then with your arms hanging loose at your sides, roll your shoulders forward, up to the ears, back to the center of the back and down several times. Repeat in the opposite direction. Finally with your arms still hanging loose at your sides, bend your right ear toward your right shoulder keeping your chin level and eyes looking forward. Hold. Return to center. Repeat to the left. Then let your head hang forward with your chin next to your chest. Hold then return to center.
Yoga Mudra
Sit with your legs crossed, feet tucked under your legs. Either leg may be on top. Place a small cushion under your tailbone if this is more comfortable. Allow your legs to relax onto the floor. Rest your hands on your knees. Inhale. Exhale and fold forward from the hips. Walk your fingers away from your body, with elbows off the floor. Keep your back flat and your spine extended. Hold the stretch and relax. Breathe normally.
Butterfly
Sit with the soles of your feet together, knees splayed out, legs relaxed, back erect, and your hands holding your feet. Slowly draw your feet closer to your body, relax your groin muscles, and allow your knees to fall to the floor. Do not allow your back to slump. Hold, breathing normally.
Forward Bend
Sit on the floor with legs straight out in front of you; toes up. Place a small cushion under your tailbone if this is more comfortable. Place a long strap or belt over the bottoms of your feet and hold an end in each hand. Hold this position for several breaths. Then inhale and straighten your back lifting through the crown of the head. Exhale and begin to draw your torso forward over your thighs, leading with your chest. Your elbows will bend as you bring your torso forward. Keep your shoulders relaxed, your knees straight, and the feet flexed. Bend from the hips, not from the waist. Contract the quadriceps and maintain as much extension as possible from the tailbone to the top of the head. Hold here for several breaths. Inhale and lift upright. Exhale and release the strap.
Inclined Plane
Sit on the floor with legs straight out in front of you; toes up. Place your hands 8" - 10" behind the line of your hips with fingers pointing forward. Inhale, and raise up on your hands, keeping your feet together and the soles of your feet flat on the floor while dropping your head back as much as is comfortable. Keep the spine perfectly straight and draw the abdominal region in tightly. Contract your buttocks and thighs and keep your kneecaps facing up. Hold. Exhale and lower your body back down to the floor.
Spinal Twist
Sit on the floor with both legs straight out in front of you. Bend your right knee, cross it over your left thigh, and place your right foot flat on the floor next to your left knee. Put your right hand flat on the floor behind you with the arm straight, palm down, fingers pointing away from you. Inhale and turn slightly to the right. Bend your left arm and place your left elbow on the outside of your right knee. Keep your shoulders down. Exhale and twist your spine and push your chest forward to lengthen the spine. Don't overtwist your neck. Keep the twist the full length of the spine for full benefit. Hold. Inhale and return to starting position and repeat on the other side.
Revolving Head-to-Knee Pose
Sit upright with your arms at your sides; your legs straight in front of you. Spread your left leg out to the side. Bend your right leg and place your right foot against the inside of your left thigh. Place your left hand on top of your left leg. Inhale and bring your right arm out to the right side and straight up over your head. Exhale and bend from the waist toward the left over your outstretched leg. Remain facing the front and try to bring your left ear as close as you can toward your left knee. Grasp your left leg, ankle or foot with your left hand and bring your right arm over your head and parallel to your body directly over your right ear. Hold. Inhale and return to vertical with arms outstretched to sides. Exhale and lower arms to sides. Repeat to the other side.
Gate Variation
Sit on your heels, knees and feet together, the tops of your feet on the floor. Come up onto your knees. With your right knee directly under your right hip, stretch your left leg out to the side, toes pointed forward and in line with your right knee. Place your right hand on the floor at your side. Inhale and stretch your left arm over your head and parallel to the floor. Hold. Exhale and return to start. Reverse sides.
Kneeling Cow Pose
Kneel, sitting on your heels, keeping the back straight and the spine well stretched. Inhale and raise your right arm straight over your head, palm facing to the front. Bend your left arm behind your back with your palm facing away from you. Exhale and bend your right elbow attempting to get the elbow as far behind the head as possible, the hand dropping behind the neck and turning the palm toward your back. Attempt to grip your hands together behind your back. If your hands will not reach each other, hold each end of a small hand towel or strap, working your hands toward one another. Hold. Then unclasp the hands and rest them in the lap; easing off the shoulders and making sure they are relaxed. Repeat to the other side.
Child
Sit on your heels, knees and feet together, top of your ankles flat on the floor. Let your hands relax at your sides. Inhale and as you exhale bend forward from your hips placing your chest on your thighs, your forehead on the floor, and your hands palms up near your feet. Do not round your back; elongate your spine while holding the posture by reaching toward your kneecaps with your chest. Hold and relax completely.
Easy Pose
This is the basic seating pose. Sit with your legs crossed, feet tucked under your legs. Either leg may be on top; but try to sit more often with the leg that is least comfortable on top to balance your body. Place a small cushion under your tailbone if this is more comfortable. Allow your legs to relax onto the floor. Rest your hands on your knees. Keep your back and head erect, chin parallel to the floor and neck extended slightly upward. Breathe gently and rhythmically.
While inhaling raise the arms overhead with the palms facing up, clasp the hands together above the head and stretch upward feeling a pull in the spine and undersides of the arms. Exhale and lower the arms with the palms facing down. Repeat several times. Then with your arms hanging loose at your sides, roll your shoulders forward, up to the ears, back to the center of the back and down several times. Repeat in the opposite direction. Finally with your arms still hanging loose at your sides, bend your right ear toward your right shoulder keeping your chin level and eyes looking forward. Hold. Return to center. Repeat to the left. Then let your head hang forward with your chin next to your chest. Hold then return to center.
Yoga Mudra
Sit with your legs crossed, feet tucked under your legs. Either leg may be on top. Place a small cushion under your tailbone if this is more comfortable. Allow your legs to relax onto the floor. Rest your hands on your knees. Inhale. Exhale and fold forward from the hips. Walk your fingers away from your body, with elbows off the floor. Keep your back flat and your spine extended. Hold the stretch and relax. Breathe normally.
Butterfly
Sit with the soles of your feet together, knees splayed out, legs relaxed, back erect, and your hands holding your feet. Slowly draw your feet closer to your body, relax your groin muscles, and allow your knees to fall to the floor. Do not allow your back to slump. Hold, breathing normally.
Forward Bend
Sit on the floor with legs straight out in front of you; toes up. Place a small cushion under your tailbone if this is more comfortable. Place a long strap or belt over the bottoms of your feet and hold an end in each hand. Hold this position for several breaths. Then inhale and straighten your back lifting through the crown of the head. Exhale and begin to draw your torso forward over your thighs, leading with your chest. Your elbows will bend as you bring your torso forward. Keep your shoulders relaxed, your knees straight, and the feet flexed. Bend from the hips, not from the waist. Contract the quadriceps and maintain as much extension as possible from the tailbone to the top of the head. Hold here for several breaths. Inhale and lift upright. Exhale and release the strap.
Inclined Plane
Sit on the floor with legs straight out in front of you; toes up. Place your hands 8" - 10" behind the line of your hips with fingers pointing forward. Inhale, and raise up on your hands, keeping your feet together and the soles of your feet flat on the floor while dropping your head back as much as is comfortable. Keep the spine perfectly straight and draw the abdominal region in tightly. Contract your buttocks and thighs and keep your kneecaps facing up. Hold. Exhale and lower your body back down to the floor.
Spinal Twist
Sit on the floor with both legs straight out in front of you. Bend your right knee, cross it over your left thigh, and place your right foot flat on the floor next to your left knee. Put your right hand flat on the floor behind you with the arm straight, palm down, fingers pointing away from you. Inhale and turn slightly to the right. Bend your left arm and place your left elbow on the outside of your right knee. Keep your shoulders down. Exhale and twist your spine and push your chest forward to lengthen the spine. Don't overtwist your neck. Keep the twist the full length of the spine for full benefit. Hold. Inhale and return to starting position and repeat on the other side.
Revolving Head-to-Knee Pose
Sit upright with your arms at your sides; your legs straight in front of you. Spread your left leg out to the side. Bend your right leg and place your right foot against the inside of your left thigh. Place your left hand on top of your left leg. Inhale and bring your right arm out to the right side and straight up over your head. Exhale and bend from the waist toward the left over your outstretched leg. Remain facing the front and try to bring your left ear as close as you can toward your left knee. Grasp your left leg, ankle or foot with your left hand and bring your right arm over your head and parallel to your body directly over your right ear. Hold. Inhale and return to vertical with arms outstretched to sides. Exhale and lower arms to sides. Repeat to the other side.
Gate Variation
Sit on your heels, knees and feet together, the tops of your feet on the floor. Come up onto your knees. With your right knee directly under your right hip, stretch your left leg out to the side, toes pointed forward and in line with your right knee. Place your right hand on the floor at your side. Inhale and stretch your left arm over your head and parallel to the floor. Hold. Exhale and return to start. Reverse sides.
Kneeling Cow Pose
Kneel, sitting on your heels, keeping the back straight and the spine well stretched. Inhale and raise your right arm straight over your head, palm facing to the front. Bend your left arm behind your back with your palm facing away from you. Exhale and bend your right elbow attempting to get the elbow as far behind the head as possible, the hand dropping behind the neck and turning the palm toward your back. Attempt to grip your hands together behind your back. If your hands will not reach each other, hold each end of a small hand towel or strap, working your hands toward one another. Hold. Then unclasp the hands and rest them in the lap; easing off the shoulders and making sure they are relaxed. Repeat to the other side.
Child
Sit on your heels, knees and feet together, top of your ankles flat on the floor. Let your hands relax at your sides. Inhale and as you exhale bend forward from your hips placing your chest on your thighs, your forehead on the floor, and your hands palms up near your feet. Do not round your back; elongate your spine while holding the posture by reaching toward your kneecaps with your chest. Hold and relax completely.