A Gentle Seated Yoga Sequence for a Full Body Stretch

Yoga has become an increasingly popular way for people to improve their flexibility, balance, and overall wellbeing. However, if you’re new to yoga, it can be intimidating to jump into a more advanced class. That’s why we’ve created this gentle seated yoga sequence for beginners and all levels. This sequence will provide a full-body stretch and help you become more comfortable with yoga practice.

Getting Started

Begin by finding a comfortable seated position with your left leg extended out in front of you. Ground down through your sitting bones and find a tall spine. Bring your arms alongside your body and inhale to reach both arms up overhead. Bring the palms together and exhale, placing the left hand down beside your body. Reach your right arm up and over, bringing your bicep towards your ear. Lengthen the right side of your body and breathe space into your ribs. Inhale to come up through center and reach both arms overhead. Exhale and repeat the stretch on the other side.

Seated Forward Fold

From a seated position with both legs out in front of you, start to walk your hands forward, coming into a seated forward fold. Go as far as is comfortable for you and feel the stretch in your outer hips. You can stay on your palms or come down onto your forearms. Let the back of your neck soften as you relax your head. Take several deep breaths here before pressing up out of your hands and lifting yourself back up.

Seated Twist

Next, bring your right leg in front of you, readjusting your sitting bones to find a tall spine. Inhale to reach both arms up overhead, palms touching. As you exhale, twist to the left, bringing your right hand to your left knee and your left hand behind you. Gaze over your left shoulder and feel the stretch in your mid-back. Take one more breath here before coming back through center and twisting to the other side.

Extended Leg Stretch

To stretch your hamstrings, extend your right leg out in front of you and bend your left knee, placing your left foot inside of your right leg. Inhale to find length and as you exhale, walk your hands forward and fold over your right leg. You can keep your hands on the ground or reach for your ankle or toes. Try to relax your upper back and feel the stretch in the back of your right leg. Take several deep breaths before walking your hands in and repeating the stretch on the other side.

Seated Cross-Legged Twist

Finish your practice with a seated cross-legged twist. With your right leg extended out in front of you, bend your left knee and cross your left foot over your right leg. Reach your left hand behind you and inhale to reach your right arm up. Exhale and twist to the left, pressing your right elbow into your left leg for a deeper twist. Gaze over your left shoulder and take several deep breaths before releasing the twist and repeating on the other side.


Yoga is a wonderful way to improve your physical and mental health. This gentle seated yoga sequence is perfect for beginners and all levels who want to experience the benefits of yoga without the intimidation of advanced poses.

In conclusion, practicing gentle seated yoga is a great way for beginners and individuals of all levels to improve their overall health and wellbeing. This sequence provides a full-body stretch while also helping to improve flexibility, increase mobility, and reduce stress and tension. Whether you’re looking to start your day off on the right foot or unwind after a long day, this beginner-friendly yoga sequence is the perfect way to nourish your mind, body, and soul. So, find a comfortable seated position, take a deep breath, and enjoy the many benefits of gentle seated yoga.