15-Minute Slow Down Yoga (No Standing)
Okay, here’s a breakdown of the yoga sequence described in the text, formatted for clarity. This is a seated yoga flow, likely designed to be done at a desk or in a chair.
Yoga Sequence: Seated Flow
This sequence consists of 7 poses, focusing on spinal mobility and gentle stretching.
1. Seated Mountain Pose (Tadasana)
Sit tall with your feet flat on the floor.
Keep your spine straight and your shoulders relaxed.
Rest your hands on your knees or thighs.
Take 3-4 breaths.2. Seated Forward Fold (Uttanasana Variation)
Inhale and lengthen your spine.
Exhale and hinge forward from your hips, reaching toward your feet.
Allow your head to relax.
stay for 3-4 breaths.
3. Halfway Lift (Ardha Uttanasana Variation)
Inhale and lift your chest, lengthening your spine.
Keep your back flat and your gaze forward. Stay for 1 breath.
4. Seated Cat-cow
Inhale (Cow Pose): Arch your back, lift your chin, and draw your shoulders away from your ears. Exhale (Cat Pose): Draw your navel toward your spine and lower your chin toward your chest.
Repeat Cat-Cow 2 more times.
5. Seated Twist
Reach your arms overhead and twist toward the right, bringing your left hand to your outer right leg. Reach the crown of your head toward the ceiling and gently bring your gaze over your right shoulder.
Stay here for 3-4 breaths.
Inhale and face the front of the room, reaching both arms overhead.
Exhale and return your arms to your sides.
6. Seated Side Bend
Keep your left leg where it is and extend your right leg straight out to the side. Flex your right foot by drawing your toes toward you.
Place your left hand on the mat about 12 inches outside your left hip.extend your right arm overhead and reach toward the left. Keep your gaze straight ahead or turn your head to peek underneath your right arm if it’s cozy.
Stay here for 3-4 breaths.
Reach your right arm toward the ceiling and return to an upright position with your arms by your sides. Then place your right hand about 12 inches outside your right hip, extend your left arm overhead and reach toward the right. Breathe here.
7.Seated Forward Fold (Uttanasana Variation)
inhale and lengthen your spine.
Exhale and hinge forward from your hips, reaching toward your feet.
Allow your head to relax. Stay for 3-4 breaths.
Vital Notes:
Listen to your body: Don’t push yourself beyond your limits.
Breathe deeply: Focus on your breath throughout the sequence.
modifications: Adjust the poses as needed to suit your flexibility and comfort level.* Photo Credit: The photos are courtesy of Lauren Ikeda.
Let me know if you’d like any of these poses explained in more detail, or if you’d like me to create a similar sequence with different poses!