Seated yoga – Full sequence

This is a 35-minute long chair yoga session to help you relax, breathe, stretch, and feel good in your body which brings together the techniques learned in the previous three videos.

Remember to take things at your own speed, and rest whenever you need to. This is video four of a series of four. 

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. Relax your body, breathe deeply, and scan your body, noticing how you feel today.

Step 2

Move through the pranayama breathing sequence, following along with the teacher. Release at the end and give your arms a good shake.

Step 3

Move your arms up, and around your head and body in time with your breath, stretching your palms up and down. Wake up the body with some tapping using the palms of your hands all over your torso, arms, legs, and chest.

Step 4

Move through the lower body sequence, flexing the foot, moving the toes, engaging the muscles in the leg, and mobilising the hips. Hold onto the chair for extra stability if you want.

Step 5

Work on the spine and torso by practising some ‘cat-cow’ stretches, rounding and tilting your spine and pelvis, following along with the teacher.

Step 6

Sit on the end of your chair and do some long, forward stretches, moving your fingertips past your knees, hinging at the hips and keeping your back straight.

Step 7

Finally, wind down and relax with a guided breathing meditation, trying to smooth out any tension in your jaw, neck and shoulders.

This activity was created by yoga teacher Rebecca.