Beginner, about 5 min read
A seated shoulder and breath practice
Five quiet minutes in a chair: easy breathing, shoulder rolls, and small head turns.
This is a beginner sequence for someone who wants a short practice without getting on the floor. It asks for ordinary posture and a comfortable breath. It does not ask you to copy a performance or to push into a stretch.
Set up
- Sit toward the front of the chair so your feet rest flat on the floor.
- Let the knees be about hip-width apart.
- Rest your hands on your thighs.
- If your feet do not reach, put a book under them rather than perching on your toes.
The sequence
- 1Three easy breathsBreathe in a way that feels sustainable. The mouth can be closed or slightly open. Do not count a long hold, and do not force the air out.
- 2Shoulder rolls backLift the shoulders toward the ears, then roll them slowly back and down. Six times is enough. Keep the jaw loose.
- 3Shoulder rolls forwardRoll the shoulders forward and down, slowly, six times. Stay in a range that does not pinch.
- 4Small head turnsTurn the head to look over one shoulder only as far as is easy, then the other way. Three turns each side. Do not whip the head. Skip this part if turning the neck is uncomfortable.
- 5WristsCircle the wrists six times each way. Rest the hands again.
- 6CloseSit quietly for three easy breaths. Notice whether you want to stop. Stopping here is the practice completed.