Seated Rest Pose

Positioning:

• Sit on a sturdy chair or bench with your feet flat on the floor.

• Keep your knees aligned with your hips and avoid crossing your legs.

• Sit up straight with your back against the backrest, if available.

• Place your hands comfortably on your thighs or resting on your knees.

Body Alignment:

• Keep your head aligned with your spine.

• Your shoulders should be relaxed and dropped, not hunched.

• Keep your chest lifted and open.

Breathing:

• Take deep, steady breaths. Inhale through your nose and exhale through your mouth.

• Feel your abdomen expand as you inhale and contract as you exhale.

Movement:

• Remain in this position for a designated period, usually 2-5 minutes, depending on your comfort level.

• You can gently increase the duration as you become more familiar with the pose.

Final Notes:

• Use this pose for relaxation, to regain focus, or as a brief break during workouts.

• Ensure your environment is quiet and free from distractions to maximize relaxation benefits.