Chair mobility and pauses

Welcome to Chair mobility and pauses. 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. This is trauma-informed general movement, not trauma treatment or a claim of certification in a named trauma-sensitive method. Internal attention may be uncomfortable; orient to the room instead. 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.

Movement 1 of 7. 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.

Movement 2 of 7. Seated side bend. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Inhale to lengthen; exhale to bend a little. Keep both sitting bones supported. Hold the chair with one hand and reach the other arm as comfortable. Lean a little to the side for 1 to 2 breaths, return and change sides. Repeat twice. Another option. Keep both hands on thighs and make a smaller side shift. Complete both sides, returning to neutral between them. Keep to the short repetitions or stays described and rest between efforts. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

After about 1:30 in this block, once earlier guidance has finished:

If you have not already changed sides, return to neutral, take a rest and then practise the other side. If you have finished both sides, use this time to rest.

Movement 3 of 7. Supported chair seat. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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.

Movement 4 of 7. 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.

Movement 5 of 7. Seated chest opening. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Inhale to broaden gently; exhale to release. Sit with feet supported and hands on thighs. Gently broaden across the collarbones without throwing the head back. Release and repeat 4 times. Another option. Remain neutral and soften unnecessary shoulder effort. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

Movement 6 of 7. Seated forward 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. With feet grounded, move slightly forward from the hips and rest forearms on thighs. Keep the neck relaxed. Return after 2 breaths. Repeat 3 times with pauses. Another option. Stay upright and simply notice the movement of the breath. Use the quiet space for familiar practice or rest. You do not need to keep holding a position until the next cue.

Movement 7 of 7. Supported chair seat. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. 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.

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.