Lower back, neck, hips and knees

Savasana: Seated Chair

A seated rest for those who find lying down uncomfortable: all the calming benefits of deep relaxation in a fully supported upright position.

How to do it

1. 1

   Sit right back so the chair supports your spine

   Hips at the very back of the seat, back resting against the chair back. This version exists so you can rest fully without going to the floor at all.

2. 2

   Place both feet flat on the floor

   Knees roughly over the ankles. If your feet do not reach the floor comfortably, put a book or a cushion under them so the legs can stop working.

3. 3

   Rest your hands and let the shoulders drop

   Hands on your thighs, jaw soft. Recline the chair if it reclines, and use the headrest if it has one. Close the eyes if that is comfortable.

4. 4

   Stay for 5 to 20 minutes

   Let the breath find its own pace. Nothing needs to be held anywhere.

What to watch for

Sliding forward in the seat as you soften, which leaves the lower back unsupported and the neck holding your head up. Start with the hips right at the back of the chair and check that contact again a few minutes in.

Ways to adjust it

• Recline if chair allows
• Headrest if available

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Savasana: Classic
• Savasana: Legs Up Chair
• Savasana: Seated Chair Short
• Savasana: Short

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.