10-Minute Seated Relaxation Routine

10:00 total · 9 poses · Beginner · Pin it (opens in a new tab)

Slow breathing and gentle seated movement for the neck, shoulders and spine, ending with a humming breath and a seated body scan. Everything is done in a chair, so no floor is needed.

Move slowly; skip anything that hurts. Not medical advice.

Listen as an audio class (10:09)

The same routine as the timer below, as one recording: press play and follow the cues without watching the screen.

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Follow-along timer

Pose 1 of 9

Seated breathing: sit tall in a chair, hands on your belly

In through the nose for about 5, out for 5 to 6, no holds

1:30

Next up: Shoulder rolls

0:00 of 10:00

The poses

  1. 1

    Seated breathing: sit tall in a chair, hands on your belly

    In through the nose for about 5, out for 5 to 6, no holds

    90 s

  2. 2

    Shoulder rolls

    Inhale shoulders up and back, exhale down

    45 s

  3. 3

    Neck side stretch, ear toward shoulder

    Breathe slowly; let the shoulder drop

    20 s per side (40 s)

  4. 4

    Seated Cat-Cow, hands on thighs

    Inhale chest forward, exhale round your back

    60 s

  5. 5

    Seated side bend, one arm overhead

    Inhale reach up, exhale lean

    20 s per side (40 s)

  6. 6

    Seated twist, hand to the opposite knee

    Inhale sit tall, exhale turn

    20 s per side (40 s)

  7. 7

    Bee Breath: hum on the exhale

    In through the nose for about 4, hum on a slow exhale for 6 to 8

    75 s

  8. 8

    Seated breathing with a longer exhale

    In for about 4, out for about 6

    90 s

  9. 9

    Body scan, eyes closed or looking at one spot

    Breathe normally; relax each part as you notice it

    120 s

  10. Total 600 s = 10:00

"Per side" means that time on one side, then the same on the other. Transitions are part of each pose's time.

Check first if any of these apply

  • Osteoporosis or low bone density: keep the Cat-Cow rounding small and the twist gentle, and ask your doctor or physical therapist first.
  • Recent back injury or surgery: skip the Cat-Cow and the twist.
  • Neck pain that spreads into an arm, or numbness or tingling in the hands: skip the neck stretch and ask your doctor.
  • Lightheadedness or tingling during the breathing: stop and breathe normally, then make each breath smaller.
  • Anxiety or air hunger with deep breaths: use smaller breaths and shorter counts.
  • Ear pain or an ear infection: hum without closing your ears, or skip Bee Breath. A very blocked nose also makes it hard, because the hum goes out through the nose.

All timed routines