Seated Summer Yoga Sequence

Save It. Practice It. Teach It.

This Seated Summer Yoga Sequence is designed to boost your energy without standing.  We move through some gentle heart openers and hip openers to create space in the body while energizing.  We hope you will enjoy practicing or teaching this seated summer yoga sequence as we prepare for Summer Solstice.  Please save it, practice it and teach it ~ it's all yours.  Let's take a look at this Seated Summer Yoga Sequence.

Postures in Seated Summer Yoga Sequence:

Reclined Bound Angle Pose

Knees to Chest Pose

Seated Heart Opener Pose

Easy Pose

Neck Stretches from Easy Pose

Side Bend from Easy Pose

Seated Cat/Cow Pose 

Seated Twist Pose

Tabletop Pose

Pigeon Pose

Tabletop Pose

Gate Pose

Half Camel Pose

Camel Pose

Child's Pose

Savasana

What's the Best Yoga for Summer Time?

In the summertime, when the weather is warmer, and energy levels may be higher, it's beneficial to choose yoga practices that complement the qualities of the season. Here are some movement types and yoga practices that align with the characteristics of summer:

Dynamic Flow Yoga

Dynamic flow yoga styles, such as Vinyasa or Power Yoga, emphasize fluid movement and continuous transitions between poses. These practices are invigorating and energizing, making them well-suited for the active and expansive energy of summer. Dynamic flow yoga can help build strength, improve flexibility, and promote circulation, all of which are beneficial during the warmer months when the body craves movement and vitality.

Sun Salutations (Surya Namaskar)

Sun Salutations are a series of dynamic yoga poses that flow together in a sequence, often performed in the morning to greet the rising sun. As the name suggests, Sun Salutations are particularly well-suited for the summer season, as they honor the solar energy and warmth of the sun. Practicing Sun Salutations can help awaken the body, increase heat and energy, and cultivate a sense of vitality and connection to nature.

Breath of Fire (Bhastrika)

Breath of Fire is a powerful yogic breathing technique that involves rapid, rhythmic breathing through the nostrils. This energizing breath practice generates internal heat, stimulates the digestive system, and invigorates the body and mind—qualities that are especially beneficial during the active and vibrant summer months.

Backbends

Backbending poses, such as Cobra Pose (Bhujangasana), Bridge Pose (Setu Bandhasana), or Wheel Pose (Urdhva Dhanurasana), can help open the heart, expand the chest, and increase energy flow throughout the body. Backbends are associated with qualities of openness, expansion, and courage, aligning with the expansive energy of summer and encouraging us to embrace life with enthusiasm and vitality.

Outdoor Yoga

Summer is the perfect time to take your yoga practice outdoors and connect with nature. Practicing yoga in natural settings, such as parks, beaches, or gardens, allows you to soak up the sunshine, breathe fresh air, and ground yourself in the beauty of the natural world. Outdoor yoga practices help foster a deeper sense of connection to the earth and invite us to celebrate the abundance and vitality of the summer season.

Cooling Pranayama

While summer is often associated with heat and activity, it's also important to balance these qualities with practices that promote coolness and relaxation. Cooling pranayama techniques, such as Sitali (Cooling Breath) or Sheetali (Hissing Breath), can help regulate body temperature, calm the nervous system, and soothe the mind during the warmer months.

By incorporating these movement types and yoga practices into your summer routine, you can harness the energy and vitality of the season, stay active and balanced, and fully embrace the joys of summertime.  You could always incorporate a cooling pranayama with our Seated Summer Yoga Sequence.

Who Is This Seated Summer Yoga Sequence Made For?

A seated yoga practice can be beneficial for a wide range of individuals, especially those who may have mobility limitations, prefer a gentle practice, or require modifications due to physical or health considerations.  It's important to know that this Seated Summer Yoga Sequence and any other seated sequence can really be for anybody.  Here are some groups of people who may particularly benefit from a seated yoga practice:

1. Seniors: As people age, they may experience decreased flexibility, balance issues, or joint stiffness, making seated yoga an accessible and safe option. Seated yoga allows seniors to engage in gentle movement, improve circulation, and maintain flexibility without the risk of strain or injury.

2. Individuals with Mobility Limitations: Those who have mobility limitations, such as wheelchair users or individuals with mobility impairments, can benefit from seated yoga as it eliminates the need for standing or complex movement patterns. Seated yoga offers a supportive environment for individuals with limited range of motion to strengthen muscles, improve flexibility, and enhance overall well-being.

3. Office Workers: Sedentary lifestyles and long hours of sitting can contribute to muscle tension, poor posture, and overall stiffness. Seated yoga offers a convenient and practical way for office workers to incorporate movement and mindfulness into their daily routine, even while seated at a desk or workstation. Simple seated stretches and breathing exercises can help alleviate tension, improve posture, and boost mental clarity and focus.

4. Individuals Recovering from Injury or Surgery: For individuals recovering from injury or surgery, especially those with lower body injuries or mobility restrictions, seated yoga provides a gentle and safe way to engage in therapeutic movement and promote healing. Seated poses can help improve circulation, prevent muscle atrophy, and support the rehabilitation process without putting undue strain on the injured area.

5. Pregnant Women: Pregnant women may find seated yoga beneficial, particularly as their pregnancy progresses and their mobility becomes more limited. Seated yoga poses can help relieve discomfort, reduce swelling, and alleviate tension in the back, hips, and pelvis. Additionally, seated breathing exercises and relaxation techniques can help pregnant women prepare for labor and childbirth.

6. Individuals with Chronic Conditions: Seated yoga can be adapted to accommodate individuals with chronic conditions such as arthritis, fibromyalgia, or chronic pain. Gentle movement, breath awareness, and mindfulness practices can help manage symptoms, reduce stress, and improve overall quality of life for individuals living with chronic health conditions.

Overall, seated yoga offers a gentle, accessible, and inclusive approach to yoga practice, making it suitable for individuals of all ages, abilities, and fitness levels. Whether you're looking to increase flexibility, reduce stress, or simply enjoy a moment of relaxation, seated yoga provides a supportive environment for cultivating physical, mental, and emotional well-being.

If you like this Seated Summer Yoga Sequence, please join us in our yoga teacher training online or pranayama teacher training to learn more about teaching yoga and breathwork.