Yoga · Flexibility

Gentle seated stretches

A calm seated sequence for newcomers: tall sitting, neck and shoulder release, side bends, a twist, a strapped forward fold and bound angle, all with props.

Sit on a block or blanketT
Start / 6
Time
12 min
Players
1–30
Age
U6+
Area
Mat per person
Equipment
matsblocks or folded blankets to sit onstrapschairs (optional)

Setup

  1. Mats with space between them; everyone sits facing the front on a block or folded blanket so the pelvis can tip forward easily.
  2. Put a strap beside each mat and have chairs ready for anyone who finds the floor uncomfortable; every stretch here also works on a chair.
  3. Anyone with back, hip or knee problems, osteoporosis, or who is pregnant, should follow advice from a health professional and tell the teacher before starting.

How it runs

  1. Easy seat (Sukhasana): cross the shins, rest the hands on the knees and sit tall. Breathe in to lengthen, breathe out to settle. Five breaths.
  2. Neck and shoulders: on an out-breath, tip the right ear towards the right shoulder for three breaths, then the left. Roll the shoulders slowly back five times.
  3. Side bend: right hand on the floor beside the hip; breathe in and lift the left arm, breathe out and lean gently to the right. Three breaths, then the other side.
  4. Seated twist: breathe in to sit tall; breathe out and turn the belly, then the chest, then the head to the right, left hand on the right knee and right fingertips behind. Three breaths a side, growing taller as you breathe in and turning a touch more as you breathe out.
  5. Staff pose (Dandasana) into seated forward fold (Paschimottanasana): legs forward with the knees bent as much as needed, strap around the soles. Breathe in to lengthen, breathe out to hinge forward from the hips. Six breaths.
  6. Bound angle pose (Baddha Konasana): soles of the feet together, knees falling out, blocks under the knees if needed. Sit tall or lean forward a little for six breaths.
  7. Return to easy seat, eyes closed, for three breaths.

Coaching points

  • Sit on enough height that the lower back doesn't round; using more props is a smart choice, not a lesser one.
  • Hinge from the hips in the forward fold: the chest leads and the back stays long.
  • In the twist, lengthen first, then turn; the neck follows the chest rather than leading.
  • A stretching sensation is fine; sharp or pinching pain means ease off straight away.
  • No bouncing: let the out-breath and gravity do the work.

Common mistakes

  • Sitting flat on the floor with the lower back slumping.
  • Hauling on the strap and rounding the spine to reach the feet.
  • Levering into the twist with the arms.
  • Pushing the knees down in bound angle.

Say it: “Sit tall, breathe out, ease a little further.”

Make it harder

  • Sit without a prop if the spine stays long.
  • Hold the forward fold and bound angle for ten breaths each.
  • Add a wide-legged seated fold (Upavistha Konasana) with the hands on blocks.

Make it easier

  • Do the whole sequence on a chair with the feet flat.
  • Sit with the back against a wall for support.
  • Knees well bent in the forward fold, forehead resting on a block on the thighs.

Reviewed by the Sportdify coaching team.