Foundation · Seated · about 12 minutes

Seated movement & breath

A complete chair-based session with no floor transfers.

Firm chair or stable counter; a mat for any floor blocks. Suggested blocks include setup, short sets, changing sides and rest. The spoken introduction and unhurried cues can make the total longer than 12 minutes. Use the stated short repetitions, then rest.

01 · 3 minute block

Seated spine length →

Sit on a firm chair with feet flat, or on a raised cushion if floor sitting is familiar.

Notice the weight across both sitting bones.
Grow gently upward through the crown without lifting the ribs forcefully.
Soften excess effort while keeping an easy upright position.

Breath: Take 4–6 natural breaths; let the ribs move.

Short set: One short set, then relax against support.

Easier option: Use the chair back for support.

02 · 3 minute block

Seated rotation →

Sit on a firm chair, feet down and hands lightly resting across the upper chest.

Lengthen gently through the crown.
Turn the ribcage a small distance to one side without pulling with the arms.
Return to the middle and alternate.

Breath: Exhale to turn; inhale to return.

Short set: 3–5 each direction.

Easier option: Use a very small turn with hands on the thighs.

03 · 3 minute block

Seated side reach →

Sit on a firm chair with feet wide enough for balance. Keep one hand supported on the seat.

Reach the other arm upward only as far as the shoulder allows.
Make a small side bend away from the raised arm, keeping both sitting bones supported.
Return to upright and switch sides.

Breath: Inhale to lengthen; exhale into a small side reach.

Short set: 3–4 each side.

Easier option: Keep the raised hand on the waist.

04 · 3 minute block

Seated spine length →

Sit on a firm chair with feet flat, or on a raised cushion if floor sitting is familiar.

Notice the weight across both sitting bones.
Grow gently upward through the crown without lifting the ribs forcefully.
Soften excess effort while keeping an easy upright position.

Breath: Take 4–6 natural breaths; let the ribs move.

Short set: One short set, then relax against support.

Easier option: Use the chair back for support.

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