Seated yoga – Moving with the breath

Spend some time syncing up your breath to gentle movements, helping you feel more grounded and calm. Feel free to do this mini-yoga session anytime you need a little break, or as part of a longer practice. This is video two of a series of six.

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 remember to take breaks if you need.

Step 2

Decide and whether you’d like to revisit the yogic breathing from the first video, or normal breathing. Bring your hands to meet the centre of your chest in a prayer position, closing the eyes and focus on your breathing. Notice how you’re feeling today in your mind and your body.

Step 3

Begin moving your arms forward up and around in time with your breath – follow the video. Squeeze your thumbs into your palms and move your hands to get a deeper stretch in your arms.

Step 4

Now begin side-bending in time with your breathing, moving slowly and carefully, again in time with your breathing, and end with some twists from left to right

Step 5

Next, move between a seated variation of cat pose, and cow pose, which is where you arch your spine and tilt your pelvis, then round them. Do this in time with your breath.

Step 6

To bring some mobility and movement into your hip, lift your foot onto the ball of your foot and make circles with your knees in the air.

Step 7

Finish off with some forward folds, hinging at the hips with a flat back, and some upward stretches and mountain pose, by following along with the teacher.

This activity was created by yoga teacher Rebecca.