Seated Spine Sequence

This is a great sequence to add into your morning routine to get moving or as a short mindful break during the day focusing on connecting breath and movement. It can be done standing or seated – consider doing it right when you get out of bed, while you’re waiting for your coffee to cool down or even right at your desk during the work day!

Printable PDF version below for personal use or for teachers to share. I’m also hoping to post a video version soon!

Enjoy!

Printable PDF Version – adaPTed Yoga Seated Spine Sequence

 

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Seated Spine Sequence

Starting position – seated with good posture, shoulders back, crown of the head reaching towards the ceiling, feet flat on the floor (can also be done in standing)

 

  • Inhale, reach the arms up overhead lengthening your spine

 

  • Exhale, release the arms down to the lap gently folding forward

 

  • Inhale, press the hands into the legs and lift up halfway lifting the chest and chin

 

  • Exhale, fold forward

 

  • Inhale, sit all the way up reaching the arms up overhead

 

  • Exhale, release the hands down to heart center or to the lap

 

  • Inhale, reach the arms up overhead, clasp hands together if it’s comfortable

 

  • Exhale, side bend to the right, feel the lengthening along the left side of the body

 

  • Inhale, back to center

 

  • Exhale, side bend to the left, feel the lengthening along the right side of the body

 

  • Inhale, back to center

 

  • Exhale, release the arms down to the lap gently folding forward

 

  • Inhale, press the hands into the legs and lift up halfway lifting the chest and chin

 

  • Exhale, fold forward

 

  • Inhale, sit all the way up reaching the arms up overhead

 

  • Exhale, release the hands down to heart center or to the lap

 

  • Inhale, reach the arms up overhead lengthening the spine

 

  • Exhale, bring the left hand to the outside of the right knee, right hand to the back or armrest of the chair taking a twist to the right

 

  • Inhale, reach both arms up overhead

 

  • Exhale, bring the right hand to the outside of the left knee, left hand to the back or armrest of the chair taking a twist to the left

 

  • Inhale, reach both arms up overhead

 

  • Exhale, release the arms down to the lap gently folding forward

 

  • Inhale, press the hands into the legs and lift up halfway lifting the chest and chin

 

  • Exhale, fold forward

 

  • Inhale, reach the arms up overhead

 

  • Exhale, release the hands down to heart center or to the lap

 

I hope you’ve enjoyed the Seated Spine Sequence!


Feel free to comment below with feedback
or let me know how you’re using this sequence in your practice!