Sometimes the ideal stretching routine finds you staying close to the mat. This series of seated yoga poses stretches your body in all the ways you need without overexerting yourself, making it an ideal option in the mornings, as a midday reset, or an evening wind-down.

The following sequence of seated stretches opens the hips, hamstrings, and back body. It also includes a few gentle backbends to bring expansion to your chest as you counter all the forward leaning you do throughout the day. Because the poses are dynamic, there’s no need to sacrifice the sense of linking your breath with movement, even when you stay close to the mat.

15-Minute Seated Stretching Routine

No props are needed for this practice—just bring your breath.

Easy Pose

Begin sitting with your legs crossed in Easy Pose, resting your hands on your knees and gently closing your eyes.

Breathe here for 1-2 minutes.

Seated Cat-Cow

With your next inhalation, draw your heart forward and up as you arch your back and let your shoulders release down your back in Seated Cow Pose.

As you exhale, round through the spine, curling your chin to your chest in Seated Cat Pose.

Repeat this pattern of movement 6 times, moving with the pace of your breath.

Seated Side Stretch

Inhale back through center. With your next exhalation, land your right fingertips to the ground beside you. Inhale as you reach your left arm to the sky. Exhale as you lean toward the right. Make sure that both of your sitting bones stay planted firmly on the mat.

Stay here for 3 cycles of breath.

Inhale to move through center and switch sides. Land your left fingertips to the ground beside you, and reach your right arm up and overhead.

Stay here for 3 cycles of breath.

Seated Half Sun Salutation

With your next inhalation, reach both arms overhead, interlace your hands, and lift your gaze.

As you exhale, interlace your hands behind your back and press your fists away from your body. Reach your heart forward, melting your forehead down toward the mat while reaching your fists toward the sky.

Inhale as you rise, lifting your arms overhead and creating the gentle backbend where you started. Exhale as you bend forward and bring your hands behind your back.

Repeat this pattern of movement 5 times, moving with the pace of your breath.

Seated Forward Bend

With your next exhalation, let your arms release to your sides. Stretch your legs straight in front of you and give them a little shake.

From here, begin to crawl your fingertips forward, softening your upper body in a Seated Forward Bend. Breathe here for 1 minute.

Upward Plank Pose

When you’re ready, land your hands behind you, fingers pointing toward the front of the mat. Press down through your heels, press your toes to the mat, and lift your hips in Upward Plank.

Stay here for 2 full breaths. With your final exhalation, slowly lower yourself to the mat.

Head-to-Knee Forward Bend

Keep your right leg extended long, bringing the left sole of your foot to your right inner thigh. Inhale, reaching your arms overhead. Exhale, fold over your right leg in Head-to-Knee Forward Bend.

Stay here for 4 cycles of breath.

Wild Thing Variation

As you inhale, lift your chest. Place your left hand behind you, fingers pointing toward the back of the mat, and press your hips toward the sky, extending your right arm alongside your ear in a Wild Thing Variation. Exhale as you release back down to the mat.

Lord of the Fishes Pose

Step your left foot to the outside of your right thigh, coming into a seated twist. Plant your left hand behind you, hooking your right elbow to the outside of your left knee. Take your gaze over your left shoulder in Half Lord of the Fishes.

Stay here for two cycles of breath before unwinding and coming back through center. Repeat Head-to-Knee, Wild Thing, and Half Lord of the Fishes on the opposite side.

Figure-4 Pose

Plant the soles of your feet on the mat, placing your hands behind you for support. Cross your right ankle over your left thigh in Seated Figure-4.

Begin to rock from side to side, letting your legs fall from right to left while maintaining that figure-four position. Rock 3 times to each side before switching sides.

Closing

When you’re ready, come back to an Easy Pose. Close your eyes, rest your palms on your knees, and take a moment to settle into stillness.

Breathe here for 1–3 minutes or however long you need.