Mindfulness Chair Yoga

on YouTube ↗46m

" summary

A short chair-yoga routine that trains posture and quick nervous-system downregulation through specific cues and breath work: precise seat alignment, head-on-spine positioning, jaw and eye-release micro‑cues, shoulder rolls, a slow figure-eight neck roll, lateral neck stretches, seated spinal rotations and leg pumps, then a guided body-scan. Breath tool is a timed square breath (inhale–hold–exhale–empty for three to five counts) that shifts breath from chest to belly. No props needed, exercises are slow and repeatable for immediate calming and improved circulation.

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" chapters (12)

1. 0:00Welcome and introduction
2. 1:52Proper seated posture
3. 4:21Breath awareness and relaxation
4. 12:56Neck and shoulder release
5. 16:20Side neck stretches
6. 21:13Leg and hand energy flow
7. 22:09Forward fold stretch
8. 25:51Spinal rotation
9. 29:23Leg circulation exercise
10. 31:22Square breathing technique
11. 35:20Body and mind awareness
12. 44:14Closing and farewell