Teen Yoga · Session 1 of 3
Pause, move, reset
Editorial guidance · awaiting teacher review · about 13 minutes
Listen & follow
Spoken guidance for the full session
Hear the opening, every movement, breath cues, adaptations and the closing. Quiet spaces give you time to practise and rest. Pictures advance with the spoken session.
Keep this page open and the screen unlocked. Hiding the page pauses the session. Resume repeats an interrupted sentence. Voice quality and availability depend on your device; some voices need an internet connection. Spoken cues use English names; Sanskrit remains on screen. Timing may extend so a cue is never cut short.
Read the complete spoken transcript
Before you begin
Welcome to Pause, move, reset. This is editorial guidance awaiting teacher review. Have a stable chair, a mat and suitable cushions nearby. Read the full series for supports and adaptations; use only comfortable, familiar transfers. Choose only movements and transfers that are comfortable and familiar. Stop for pain, dizziness or feeling unwell. The session will move on automatically, with quiet spaces for practice and rest. Pause whenever you need more time. Timed blocks include setup, short repetitions, side changes and rest; they are not continuous holds. Keep breathing naturally. English movement names will be spoken. Sanskrit names remain on screen.
1. Supported chair seat
Movement 1 of 6. Supported chair seat. Arrange your supports and choose a comfortable starting position before beginning. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.
Quiet practice and rest within a 2-minute block. Follow the short stays described, not a continuous hold.
2. Seated arm reach
Movement 2 of 6. Seated arm reach. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Inhale to reach; exhale to lower. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4 to 6 times without lifting the shoulders towards the ears. Another option. Move one arm at a time or keep hands in the lap. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.
Quiet practice and rest within a 2-minute block. Follow the short stays described, not a continuous hold.
3. Mountain
Movement 3 of 6. Mountain. Bring feet to a secure position, use stable support to rise and pause until steady before standing work. Breath cue. Natural, comfortable breathing. Stand feet comfortably apart, knees unlocked, arms by the sides. Take 3 to 5 breaths; add small weight shifts and return to stillness. Another option. Use a wall or sit upright with feet supported. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.
Quiet practice and rest within a 2-minute block. Follow the short stays described, not a continuous hold.
4. Chair
Movement 4 of 6. Chair. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale to bend; inhale to rise. From standing, bend knees a little and move hips back with heels grounded. Reach arms forward if comfortable. Rise after 2 breaths; rest and repeat up to 4 times. Another option. Use a shallow supported sit-to-stand from a stable chair. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.
Quiet practice and rest within a 2-minute block. Follow the short stays described, not a continuous hold.
5. Supported standing hip hinge
Movement 5 of 6. Supported standing hip hinge. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Exhale to hinge; inhale to return. Place palms against a stable wall, soften the knees and step back into a small hip hinge. Stay for 2 to 3 breaths, then step in and rise slowly. Repeat after a standing pause. Another option. Use a higher hand position and much less depth. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.
Quiet practice and rest within a 2-minute block. Follow the short stays described, not a continuous hold.
6. Supported chair seat
Movement 6 of 6. Supported chair seat. Return to a comfortable standing position, approach the stable chair and sit down slowly using support as needed. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.
Quiet practice and rest within a 3-minute block. Follow the short stays described, not a continuous hold.
Closing the session
This session is complete. Remain comfortably supported for a moment and let your breathing settle. There is no need to stand up quickly. Notice the room around you. You can record your practice in My Ananda, or simply finish here. Return to a familiar session whenever it suits you.
Movement 1 of 62 min suggested block
Your movement
Supported chair seat
No established Sanskrit name
To begin: Arrange your supports and choose a comfortable starting position before beginning.
Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed.
Another option: Use back support and a comfortable footrest; do not force an upright position.
Follow at your own pace, with as many extra breaths and pauses as you need. You choose when to move on.
Next: Seated arm reach
Equipment, scope & review status
Have a stable chair, a mat and suitable cushions nearby. Read the full series for supports and adaptations; use only comfortable, familiar transfers.
Stop for pain, dizziness or feeling unwell. This general practice is not an individual clinical plan.
Read the review status and context. The timer pauses when the page is hidden. Moving to another stage resets it; start it again when ready.