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Gentle Chair Yoga Sequence

by MASTER

A short, gentle chair yoga sequence to relieve neck, shoulder, and low-back stiffness when you've been sitting. Use it at your desk or at home to restore mobility and calm energy without standing up.

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What's inside

Gentle Chair Yoga Sequence

A short, gentle chair yoga sequence to relieve neck, shoulder, and low-back stiffness when you've been sitting. Use it at your desk or at home to restore mobility and calm energy without standing up.

⏱ 15 min★ Easy
Target

Sitting in a chair after prolonged sitting with tight neck and shoulders, shallow breathing, and a rounded spine that makes it uncomfortable to change posture.

Obstacle

Limited neck range and elevated shoulders from screen work make head movements painful; low back tightness and reduced balance make standing transitions risky.

Expectation

After the sequence, shoulders and neck feel looser, breathing is steadier, the spine feels more upright, and you can shift position or stand with less immediate stiffness.

Steps
  1. 01
    Set up and ground
    Sit near the front edge of the chair with feet hip-width apart and flat on the floor, knees over ankles, hands resting on thighs; check that the back is supported if needed and take three slow full breaths.
    ⏱ 2 min
  2. 02
    Neck and shoulder release
    Slowly drop your right ear toward your right shoulder and hold 20 seconds, return to center, repeat on left; then roll shoulders backward five slow circles and forward five slow circles while exhaling each time you lower the shoulders.
    ⏱ 3 min
  3. 03
    Seated cat-cow
    Place hands on knees, inhale to lengthen the spine and lift the chest (cow) for 4 seconds, exhale to round the spine and tuck the chin (cat) for 4 seconds; repeat this cycle 6 times focusing on moving vertebra by vertebra.
    ⏱ 3 min
  4. 04
    Side bends and seated twists
    Reach right arm up and over for a 20-second right-side stretch, return, then left arm up for 20 seconds; next place right hand on left thigh and left hand on the chair back and gently twist left for 30 seconds, repeat other side.
    ⏱ 3 min
  5. 05
    Breath awareness and reset
    Sit tall with hands on belly, inhale for 4 counts expanding the belly, exhale for 6 counts drawing the navel in; repeat this paced breathing for eight full breaths, then open your eyes and notice posture.
    ⏱ 4 min