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Workout details

Sensory-Friendly Seated Yoga Flow

A short seated yoga flow with predictable transitions, captioned cues, and built-in pauses for sensory regulation.

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Best for

Sensory regulationRecovery daysCaptioned mobility work

Pacing

Treat the pause between shapes as the actual workout, not a delay between the real reps.

Session checkpoints

  • Confirm you can name the next shape before you transition into it.
  • Drop a shape if breathing becomes uneven instead of pushing through.
  • Stop the flow at any point if sensory load is rising, and end with a grounding shape.

Recovery notes

  • Add an extra breath at the end of every shape if the day's energy is low.
  • Finish in a stable seated position with hands resting before standing or transferring.

Coaching cues

  • Lower the volume or skip extra cueing if more audio becomes distracting.
  • Choose comfort over depth on every shape.

Equipment and support

chairhomeneurodivergent cognitivehearingchronic pain fatigue

Workout summary

beginnerhome

A short seated yoga flow with predictable transitions, captioned cues, and built-in pauses for sensory regulation.

Steps

  1. 1. Sit in a stable chair with feet flat or supported.
  2. 2. Move through one shape at a time, holding for two slow breaths before transitioning.
  3. 3. Use the pause between shapes to settle posture and breathing before continuing.

Accessibility tags

fatigue awarecaption readylow stimulation

Safety notes

  • Skip any shape that creates sharp pain or dizziness.
  • Drop shapes from the flow rather than rushing through to keep the schedule.

Swap this exercise

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