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Seated Sun Pose Flow

BeginnerstretchTier T1

You sit back in a chair with your legs apart and arms at your sides. You sweep your arms up over your head and look up. Then you bend forward between your legs and put your palms on the floor if you can.

Targets: Spine Chain (Full Spine)

Stop if

Consult a GP or specialist to discuss any specific concerns or before changing an exercise routine.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • table or counter + chair

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Take regular breaks to move and stretch, roughly every 30 minutes; there are many simple stretches you can do at your desk.
  • Consult your GP or specialist to discuss any specific concerns or before changing your exercise routine, especially if you have an existing back condition.
  1. A woman sitting back in a chair with her knees spread apart and both arms hanging straight down at her sides.

    Step 1 of 4

    Sit back in the chair with your legs apart and your arms resting by your sides.

  2. The same woman still sitting back in the chair, both straight arms swept up overhead and her head tipped back, looking up.

    Step 2 of 4

    With a sweeping motion, bring your arms up over your head. Look up and stretch.

  3. The same woman with her trunk folded forward between her open knees, both arms reaching down and her palms lowered toward the floor.

    Step 3 of 4

    Bend forward between your legs and, if you can, put your palms on the floor.

  4. A woman sitting back in a chair with her knees spread apart and both arms hanging straight down at her sides.

    Step 4 of 4

    Sit back in the chair with your legs apart and your arms resting by your sides.

Breathing

  • Breathe normally.

Safety Information

Take regular breaks to move and stretch, roughly every 30 minutes, and many simple stretches can be done at the desk; Sun pose is one of these, not a treatment for an existing injury. Leaning forward at an angle or sitting hunched for long periods can weaken muscles and cause back pain, and exercise using major muscle groups, including yoga, is known to help some people with back pain. The information sheets are provided for information only and should not be considered medical recommendations or advice. Consult a GP or specialist to discuss any specific concerns or before changing an exercise routine. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.