Movement workshop – Using a jacket

This gentle seated yoga-inspired movement routine uses a simple jacket in clever ways to help stretch, mobilise and build strength in your arms and legs. This is video six in a series of eight.

This guide is part of our Sense Arts, Sport & Wellbeing programme. This activity can be done at a time that suits you, either in your own space or in an educational setting.

What happens in the video?

Step 1

Before you get started, make sure you have a clear space around you, a chair nearby, a glass of water and your jacket. Remember to take breaks whenever you need.

Step 2

First, scrunch up the jacket, feeling the texture, twisting it and holding it, putting on one arm using the cuff, then taking it off by pulling on the sleeve.

Step 3

Hold your jacket over your knees, with your arms straight, like in the video, and slide it up and down the tops of your thighs to your knees, or further if you can reach.

Step 4

Loop the jacket over the bottom of your foot, while still holding on to each end, so your foot is held in the jacket. You might want to sit a bit further forward in your chair. Then practise gently straightening each leg, leaning back a little bit, then lowering down again. See if you can get your leg parallel to the floor, then swap legs.

Step 5

Move the jacket back to the first foot, and then lift your knee while it’s still bent, using your arms to help the leg come up, so your foot comes up from the floor. Swap sides.

Step 6

Find the middle of the back of the jacket and put your hands underneath on the inner lining, like in the video. Hold it at shoulder height, press both feet down, then lift one arm up so the jacket rises up above your head. The other arm comes up over your head to meet the jacket, and takes it from the first arm, holding it in the same place. Then rest the jacket over you knee, and lift one heel and lower it, repeating on the other side.

Step 7

Drape the jacket over one foot, and then lift the knee up and down without dropping the jacket, repeating on the other side. Then hold the jacket by the collar, in front of you with both arms, and twist from side to side like in the video, then over your head and around your head.

Step 8

Finish by resting the jacket over your legs, and bring your palms together in a prayer position or a ‘namaste’.

This activity was created by Sally from My Yoga Mind.