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a woman holds a seated backbend in her chair

The following seated flow is an invitation to get curious. Before you begin, take a comfortable seat and notice your breath. Notice your feet on the ground and your sit bones on your chair.

  • Place your hands on your belly. Take a deep breath in. Sigh it out.
  • Place your hands on your chest. Reflect on someone your heart loves and misses, or maybe this practice is just for you today. Speak their name (or your own) out loud.
  • Breathe.

Spend one to three minutes on each of the following movements: 

Seated Grounded Breath

seated grounded breath illustration.
  • From a comfortable seated position in a chair, close your eyes and become aware of your connection to the earth, to where your body is touching the chair and floor.
  • Check in with yourself by performing a body scan. Do you feel physical or emotional pain? Where? Observe where tension lies in your body. Bring attention to the sensations.
  • As thoughts arise, observe them and return attention to your breath. You can also put one hand on your belly and one hand on your heart and silently whisper, “Body, breath.” This can help you tune in to how you’re feeling in this moment.
  • Continue for one to three minutes, observing your breath and holding that space with compassion.

Windmill

seated windmill illustration.
  • From a comfortable seated position in a chair, bring your feet hip width apart and feel your feet on the earth. Bring your hands to your sides and feel your chair supporting you.
  • Inhale as you lift your hands up over your head. As you do, breathe in any tension, anxiety, or feelings of being overwhelmed as you open the front line of your body.
  • As you exhale, bend your upper body forward, hinging from your hips and letting your arms release to swing forward, down, and behind you. As your arms swing, use your breath and the vibration of your voice to discharge and release your emotions, flinging them away.
  • As you inhale, bring your arms back up over your head. Again, breathe in any tension or anxiety.
  • As you exhale, hinge forward again, letting your arms swing and fall, and vocalize as you release behind you any struggle.
  • Continue at your own pace for two minutes.

Stream of Life

illustration person looking at hands.
  • From a comfortable seated position in a chair, bring your hands to your heart and breathe deeply.
  • Bring your hands out in front of you, with both palms up and your left hand resting on top of your right, to create an empty hand bowl in front of your heart.
  • Inhale through your nose, exhale through your mouth, and feel the focused cold stream of breath on your palms — as if you were filling your bowl with cool air.
  • As you continue this pattern, you are welcome to close your eyes and visualize in your mind’s eye something in your life that lifts you up and inspires you. Inhale something you’re grateful for, then exhale through your mouth. Release your gratitude with the breath to begin filling up your bowl.
  • Continue at your own pace for two to four minutes. When complete, bring your hands to your heart and breathe deeply. Allow all your gratitude and love to wash and fill your heart. Then bring your hands to your knees and breathe deeply.

Spinal Flow

spinal flow illustration.
  • From a comfortable seated position in a chair, move forward a little on your chair, feel your feet grounded on the floor, and place your hands on your knees. Inhale while you extend your chest forward; exhale while you round your spine, chin to chest.
  • Continue flowing at your own pace, and let your breath move with your spine. Inhale, arching your chest forward and open, and exhale as you round your spine back.
  • When ready, come back to center, and place one hand on your belly and one hand on your heart. Breathe deeply. Feel grounded in your chair. When complete, release your hands to your knees. Breathe.

This flow was excerpted from “Mourning Movement.” 

Maggie
Maggie Fazeli Fard

Maggie Fazeli Fard, RKC, is an Experience Life senior editor.

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