Yoga Sun Salutation Seated

Summary

This chair-based version of a yoga Sun Salutation offers gentle movement while seated. Chair yoga can be useful whenever standing is difficult or unavailable. Participants can adapt or skip any movement.

Key Guidance and Practice

• Set up comfortably: Use a chair without arms so your movement isn’t restricted. Sit with your feet flat and spine tall; leaning against the chair back is optional.
• Make it your own: A stool may also work. A couch can limit side bends or lunges, so adjust as needed. Choose comfortable arm and hand positions, and omit any exercise that doesn’t feel suitable.
• Coordinate movement with breath: Breathe steadily as you reach, fold, twist, and return to center. Begin by relaxing your face and jaw and noticing your breath.

Seated Flow

1. Reach your arms overhead, then fold forward.
2. Shift to either side of the chair for a seated lunge, stretching the front of the back hip. Keep the front knee aligned over the ankle.
3. Press your arms forward, then bend your elbows toward your ribs for seated Chaturanga.
4. Lift your chest into seated Cobra, engaging your back muscles.
5. Tilt forward from your hips into a seated Downward-Facing Dog variation. Extending your legs is optional.
6. Repeat the lunge and strength movements on the other side.

Mobility and Rest

• Reach overhead, side-bend in both directions, and twist gently to each side. Keep your feet grounded and lengthen your spine before twisting.
• Use a forward fold to pause or stretch. Rest your hands on your thighs or move them farther down your legs. Keep your knees bent or extend your legs; gently turning or nodding your head is optional.
• Repeat the sequence as many times as desired, then finish with a few steady breaths.

Presenter: Steff Gallante