Seated sun flow: how to do it
A slow sequence that rises like the morning sun: arms up, arms open, hands down to rest. Four moves linked by your breath. Works: whole body and breathing.
How to do it
- Sit tall, feet flat, hands on your thighs.
- Breathe in and sweep both arms out and up overhead. Palms may touch.
- Breathe out and open your arms wide, lowering them to shoulder height.
- Breathe in and draw your hands to your chest, palms together.
- Breathe out and lower your hands to your thighs.
- Do 5 rounds, slow and smooth.
As you go
- Let your breath lead each move.
- Keep your chin level; do not tip your head back.
- Soft elbows and relaxed shoulders.
What it works
- Works
- whole body and breathing
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Moderate
An easier and a harder version
Raise your arms only to shoulder height.
Do 8 rounds, or slow each move to 5 counts. The range stays the same.
Take care
- Shoulders: stop your arms where it still feels easy.
- Neck: look ahead; do not look up.
- Back: sit tall, do not arch.
Where it is in the plans
In our chair plan: 5 of 28 days, first on day 22, Seated sun flow.
The plan's note that day: 5 rounds. Arms up, wide, to your heart, to your thighs.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 5 of 28 days: 22 to 23 and 26 to 28 | Day 22, week 4: Seated sun flow | 4 min 25 s |
| Chair plan, round 2 | 8 of 28 days: 6, 11, 13, 22 and 25 to 28 | Day 6, week 1: Week one flow | 1 min 40 s |
In the plan, this move plays as a looping video with a spoken cue.
Seated sun flow: day 22 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.