Seated
Beginner

Seated Sunrise Flow

A gentle full-body chair routine to loosen the shoulders, ease the spine, and get moving — all from your seat.

  • 12 min
  • 16 movements
  • Chair
  • Difficulty 1–3/5
Focus zonesArmsBackNeckCoreLegs

The complete sequence

  1. Seated Arm Circles

    Difficulty 1/5Clarity 5/530 sec

  2. Seated Elbow Squeeze

    Difficulty 1/5Clarity 5/530 sec

  3. Shoulder Rolls

    Difficulty 3/5Clarity 5/530 sec

  4. Upward And Forward Press

    Difficulty 1/5Clarity 5/530 sec

  5. Seated Chest Embrace

    Difficulty 1/5Clarity 5/530 sec

  6. Open Chest Arm Stretch

    Difficulty 1/5Clarity 5/530 sec

  7. Seated Torso Twist

    Difficulty 2/5Clarity 5/530 sec

  8. Seated Spinal Twist Right

    Difficulty 1/5Clarity 4/530 sec

  9. Seated Spinal Twist Left

    Difficulty 1/5Clarity 4/530 sec

  10. Energetic Arm Swings

    Difficulty 1/5Clarity 5/530 sec

  11. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  12. Foot Taps In And Out

    Difficulty 1/5Clarity 5/530 sec

  13. Seated March

    Difficulty 1/5Clarity 5/530 sec

  14. Arm Reach Pull

    Difficulty 2/5Clarity 4/530 sec

  15. Neck Stretch Flow

    Difficulty 1/5Clarity 5/530 sec

  16. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

Choose your next session or plan

Explore other seated sequences from the app. Open each preview to compare the movements and difficulty before starting.