A gentle seated practice
A whole practice done sitting — on the floor or on a chair — for anyone who does not want to get up and down.
20MINUTES ON THE MAT · 10 POSES
The whole practice, posted the way a timetable is posted: 10 poses across 20 minutes, each one holding for as long as the ruler below says it holds. At 2.5 MET that is about 61 kcal for a 70 kg adult, at once through.
সূত্র·YogaPath সিকোয়েন্স ডেটা — যেভাবে শেখানো হয়, সেই অনুযায়ী স্থিতির সময়·one breath ≈ 5 s · ruler spans the published 20 min·পর্যালোচিত জুলাই 2026
Getting to the floor and back is the barrier for a lot of people, and it has nothing to do with whether the practice would be useful. Every pose here happens seated. If the floor is difficult, do all of it on a firm chair with both feet flat — the shapes are the same and so is the work.
The sequence, in order
Every pose name links to its full page — steps, muscles worked, common mistakes and who should skip it.
-
1
সুখাসন সুখাসন
2 মিনিট
Sit tall — on a block, cushion or chair — and take ten slow breaths.
-
2
Seated Mountain Pose Parvatāsana
5 breaths, three times
Arms overhead, fingers interlaced, palms turning up.
-
3
Swaying Palm Tree Pose Tiryaka Tāḍāsana
প্রতি দিকে 30 সেকেন্ড
Side bend to each side with the seat staying down.
-
4
Easy Seated Twist Parivṛtta Sukhāsana
প্রতি দিকে 45 সেকেন্ড
Seated twist, hips facing forward, turning from the ribs.
-
5
Cow Face Pose গোমুখাসন
প্রতি দিকে 45 সেকেন্ড
Cow-face arms with a strap between the hands.
-
6
গরুড়াসন গরুড়াসন
প্রতি দিকে 45 সেকেন্ড
Eagle arms to open between the shoulder blades.
-
7
Bound Angle Pose Baddha Koṇāsana
1–2 মিনিট
Soles together, sitting up on a block.
-
8
মাথা-থেকে-হাঁটু ভঙ্গি জানু শীর্ষাসন
1 minute each side
Fold forward over one leg, or both, resting on a cushion.
-
9
Staff Pose Daṇḍāsana
1 minute
Sit tall again and notice the difference in the spine.
-
10
শবাসন শবাসন
4 মিনিট
Rest — lying down, or leaning back in the chair with the eyes closed.
Before you start this sequence
- Read the cautions on the individual pose pages. Between them, the poses here rule themselves out for pregnancy, high blood pressure, glaucoma, and neck, knee, shoulder and wrist injuries — the details differ pose by pose.
- A sequence is an order, not a prescription. Leave out anything that hurts and the rest still works.
- If you are pregnant, recently post-surgical, or managing a health condition, get your doctor's view before starting, and learn from a qualified teacher in person.
শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
Notes on practising it
This is a real practice, not a lesser one. Held with attention, seated work does more for an upright spine than a fast standing sequence done badly.
How the ruler above was set out
- Each pose gets the stay time it is taught with — a count of breaths, or an inhale and an exhale where the movement is the transition.
- Breaths become clock time at one stated convention: one breath ≈ 5 seconds at an even practice pace. Nothing else on the ruler is assumed.
- The stays are laid across the published 20 minutes in proportion, so the seconds spent moving between poses sit inside the poses rather than vanishing.
- The energy figure uses the nearest published style code in the 2024 Adult Compendium of Physical Activities — 2.5 MET here — through the standard ACSM relationship for a 70 kg adult.
kcal = MET × 3.5 × kg ÷ 200 × minutes
= 2.5 × 3.5 × 70 ÷ 200 × 20
= 61 kcal for the whole practice
সূত্র·2024 Adult Compendium of Physical Activities·2.5 MET · 70 kg reference adult·পর্যালোচিত জুলাই 2026
The wider activity dataset, covering everything that is not yoga, is at BurnLab.
ক্লাসের আগে যা জিজ্ঞাসা করা হয়েছিল
How long does the Gentle seated practice sequence take?
About 20 minutes for 10 poses at the stay times listed. Suggested volume: once through. At 2.5 MET — the nearest published code in the 2024 Adult Compendium of Physical Activities — that is roughly 61 kcal for a 70 kg adult.
Do I have to do the poses in this order?
The order is the point. Sequences are arranged so that each pose prepares the next one and answers the one before it — a backbend followed by a forward bend, a long hold followed by something that unloads it. Reordering them is fine once you know why they sit where they do.
Is the Gentle seated practice sequence suitable for beginners?
Yes. Every pose in it is a beginner-level shape with an accessible version, though you should still read each pose's own cautions — a beginner pose can still be wrong for a specific pregnancy, knee or neck.
What do I need for it?
A mat, and for several poses a block and a strap — a folded blanket and a belt do the same job. Nothing here needs a studio.
Other hours on the timetable
আসনের নাম প্রথাগত। এই পাতার প্রতিটি ধাপ, উপকারিতা ও সতর্কতা YogaPath-এর জন্য লেখা হয়েছে, কোনও বই, স্টুডিও বা অন্য কোনও লাইব্রেরি থেকে হুবহু নেওয়া নয় — দেখুন এই সাইট কীভাবে লেখা হয় এবং কী কী থেকে লেখা হয়। শুধুমাত্র সাধারণ তথ্য — চিকিৎসা পরামর্শ নয়। গর্ভাবস্থা, চোট বা নির্দিষ্ট কিছু শারীরিক অবস্থায় কিছু আসন উপযুক্ত নয়। যোগ্য শিক্ষকের কাছে শিখুন এবং কোথাও ব্যথা হলে থেমে যান।
সূত্র·প্রকাশিত আসন-তথ্যসূত্র·যেভাবে শেখানো হয়, সেই অনুযায়ী আসনের নাম, অ্যালাইনমেন্ট ও সতর্কতা·পর্যালোচিত জুলাই 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
