Lower back, neck, hips and knees

Savasana: Seated Chair Short

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

How to do it

1. 1

   Set a timer for one to three minutes

   A short rest only works if you are not watching the clock, so decide the length before you sit down.

2. 2

   Sit right back with your feet flat on the floor

   Hips to the back of the seat, spine supported by the chair back, feet on the floor or on a book if they do not reach.

3. 3

   Let your hands, jaw and shoulders go heavy

   There is not much time here, so give yourself one job: soften a little on each breath out. Use the headrest from the start if the chair has one, and recline it if it reclines.

4. 4

   Stay until the timer, then sit up slowly

   Take a few upright breaths before you stand and get moving again.

What to watch for

Standing up the second the timer sounds, which undoes most of what the rest just did. Sit upright and breathe for a few seconds first, then get up gradually.

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
• 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.