Find Calm Anywhere: Practicing Seated Sun Salutations

Starting the day with a grounded intention can set the tone for everything that follows. Today, let’s explore a gentle, seated Sun Salutation or Surya Namaskara that allows you to connect with your breath and create space for calm—right from where you’re sitting. This accessible chair yoga variation of the classic Sun Salutation brings all the benefits of yoga without needing to stand, making it a wonderful way to ease into your week, especially if you’re dealing with an illness or injury or just opting for more support.

Finding time and space to practice yoga can sometimes feel challenging. That’s why I love offering Sun Salutation options to reduce as many obstacles as possible. Last week, we flowed through a standing chair yoga variation, and now, we’re bringing the sequence fully to the chair, designed to be gentle, inviting, and adaptable to any level of experience.

Each movement in this seated chair yoga Sun Salutation is an opportunity to sync with your breath and create a sense of presence. Begin by inhaling as you reach up, opening your chest and shoulders. As you exhale, fold forward, releasing tension and grounding yourself. On the next inhale, lift halfway with a flat back, finding length in your spine, and then gently exhale back down, letting go of any remaining stress. As you rise, practice a seated chaturanga (yes you can do chaturanga from a chair).

The practice concludes as you rise up with your arms, symbolizing a fresh start. Bringing your hands back to your heart center, we end with gratitude for this moment of peace.

This seated chair yoga Sun Salutation is a beautiful way to bring mindfulness to your morning. Experiment with the variations we’ve practiced over the past few weeks—see which one resonates most or mix them based on your mood each day. Even a brief daily practice like this can bring calm, focus, and renewed energy.

Find your comfortable seat, and let this seated Sun Salutation bring you peace and grounding for the days ahead.

Namaste.

*This is the last blog in a 3-part series. Click here for Blog 2.

Click here to explore what it would mean to take gentle yoga and chair yoga classes on a regular and consistent basis with the Unlimited Yoga & Self Care Membership, “Align Your Body, Align Your Life.”