{"id":25629621,"date":"2025-11-11T17:31:42","date_gmt":"2025-11-11T12:01:42","guid":{"rendered":"https:\/\/entri.app\/blog\/?p=25629621"},"modified":"2025-11-11T17:31:42","modified_gmt":"2025-11-11T12:01:42","slug":"10-minute-sitting-yoga-sequence-for-beginners","status":"publish","type":"post","link":"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/","title":{"rendered":"10-Minute Sitting Yoga Sequence for Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d55f6492e13\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d55f6492e13\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/#Why_Seated_Yoga_Works_for_Beginners_and_Busy_Lives\" >Why Seated Yoga Works for Beginners and Busy Lives<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/#Preparing_for_Your_10-Minute_Seated_Practice\" >Preparing for Your 10-Minute Seated Practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/#The_10-Minute_Seated_Yoga_Flow\" >The 10-Minute Seated Yoga Flow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/#What_Makes_This_Flow_Effective\" >What Makes This Flow Effective<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/#Practical_Tips_for_Students_and_Aspiring_Teachers\" >Practical Tips for Students and Aspiring Teachers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/#Why_Training_With_Entri_Yoga_TTC_Adds_Value\" >Why Training With Entri Yoga TTC Adds Value<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/#Key_Takeaways\" >Key Takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p>What, in a time where so many of us are sitting on the chair, staring at screens and working through endless tasks, our bodies and minds become stiff, tight and disconnected, it\u2019s no wonder that our bodies and minds are stiff, stiff and disconnected. But here\u2019s the good news: yoga doesn\u2019t have to be a full hour or so. A quick 10-minute sitting yoga session may help you stretch, breathe more deeply, relax your nervous system and bring back the body. Take our guide as a beginner looking for a gentle practice or someone trying to learn yoga as a aspiring teacher.<\/p>\n<p>Its meaning and uses are discussed, but we\u2019ll explain why and how seated yoga works, how you get started, how to go about a beginner-friendly 10-minute flow, the benefits of training, and why real training such as <a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Entri Yoga TTC<\/a>, is important for learning and teaching.<\/p>\n<p style=\"text-align: center;\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Get Confident! Join Our Yoga Teacher Training Course!<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Why_Seated_Yoga_Works_for_Beginners_and_Busy_Lives\"><\/span><b>Why Seated Yoga Works for Beginners and Busy Lives<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25629646 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2123485.webp\" alt=\"Why Seated Yoga Works for Beginners\" width=\"362\" height=\"238\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2123485.webp 900w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2123485-300x197.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2123485-768x504.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2123485-150x99.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2123485-750x493.webp 750w\" sizes=\"auto, (max-width: 362px) 100vw, 362px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Seated yoga poses often called \u201csitting asanas\u201d are accessible, gentle and powerful. They allow you to practice anywhere: on your mat, on a cushion, in a chair or even during a break. Some key benefits:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They require minimal space and no complex balancing or standing transitions.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They promote spinal length, hip flexibility and ease in the lower back and legs. As one source notes, seated poses improve flexibility in the legs (hamstrings, quads), open hips and back, and serve as a stable base for deeper practice.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">They help relax the mind, support body awareness and foster mindfulness which scientific and lay sources highlight as strong outcomes of seated\/\u201cchair\u201d yoga.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Since many people spend most of their day sitting, these poses act as a counter-balance to sedentary habits, making them highly relevant in our current lifestyle.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In short: Seated yoga is a smart, pragmatic entry point for yoga. And for aspiring teachers, it\u2019s an essential tool since many students will need or prefer sitting\/grounded practices.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Preparing_for_Your_10-Minute_Seated_Practice\"><\/span><b>Preparing for Your 10-Minute Seated Practice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Before you begin this sequence, it is important to start getting ready.<\/p>\n<ul>\n<li>You\u2019ll feel safe in a dark place for 10 minutes.<\/li>\n<li>If the floor is hard, or your hips are tight, use a yoga mat or folded blanket underneath your sitting bones.<\/li>\n<li>Wear soft clothing that allows you to move and breath freely.<\/li>\n<li>By the time you\u2019re tall, close your eyes and relax in 3 slow deep breaths in through the nose, out through the nose and allow your shoulders to soften.<\/li>\n<li>Plan for the intention: \u201cI give myself these ten minutes for calm\u201d, or \u201cI open space in body and mind.\u201d Simple intention holds the practice together.<\/li>\n<\/ul>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">free DOWNLOAD yoga ttc roadmap<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"The_10-Minute_Seated_Yoga_Flow\"><\/span><b>The 10-Minute Seated Yoga Flow<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a straightforward sequence of <\/span><b>six seated postures<\/b><span style=\"font-weight: 400;\">, each held for approximately the time indicated. You can adjust timing slightly (for example 1 minute instead of 1:30) based on your availability and comfort. The full loop adds up to about ten minutes.<\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td>\n<h6><b>Pose<\/b><\/h6>\n<\/td>\n<td>\n<h6><b>Duration<\/b><\/h6>\n<\/td>\n<td>\n<h6><b>How to Do It<\/b><\/h6>\n<\/td>\n<td>\n<h6><b>Focus &amp; Benefits<\/b><\/h6>\n<\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">1. Sukhasana (Easy Pose)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 min<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Sit cross-legged (or legs in front if cross-legged is uncomfortable). Spine tall, shoulders relaxed. Hands on knees or thighs. Close your eyes and breathe.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Establishes calm, connects with breath, sets the tone.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">2. Seated Side Stretch<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1 min (30s each side)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">From Sukhasana, keep left hand on floor beside you, inhale right arm up, exhale and gently bend to the left. Return. Repeat on other side.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Opens the side body, ribs, waist; stimulates breath and mobility.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">3. Seated Spinal Twist<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.5 min (45s each side)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Sit with legs crossed or in a comfortable seated pose. Place right hand behind you, left on right knee; inhale, lengthen spine, exhale twist gently to right. Return. Repeat left.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Enhances spinal flexibility, massages internal organs, and supports digestion and posture.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">4. Seated Forward Fold (Paschimottanasana variant)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 min<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Extend both legs straight in front. Inhale arms up, exhale, hinge from the hips and fold forward toward feet\/shins. Keep spine long. Let your head relax.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Stretches hamstrings\/back, calms nervous system, encourages inner focus.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">5. Baddha Konasana (Bound Angle Pose)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 min<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Bring soles of the feet together, knees fall wide. Hold feet with hands. Sit tall, breathe deeply. Option to gently flap knees like a butterfly.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Opens hips\/groin, releases tension in lower body, fosters ease.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">6. Vajrasana (Thunderbolt Pose) + Meditation<\/span><\/td>\n<td><span style=\"font-weight: 400;\">1.5 min<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Kneel and sit back on heels (or sit on blanket if needed). Hands on thighs, spine erect. Close eyes, breathe slowly and observe body and breath.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Grounds the practice, balances digestion and mind, prepares body for transition back to day.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">After the sequence ends, remain seated for 30 seconds to a minute in a comfortable position just breathe and observe how your body\/mind feel. Smile inward.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Makes_This_Flow_Effective\"><\/span><b>What Makes This Flow Effective<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25629647 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148835399.webp\" alt=\"What Makes This Flow Effective\" width=\"360\" height=\"235\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148835399.webp 850w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148835399-300x196.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148835399-768x501.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148835399-150x98.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/11\/2148835399-750x489.webp 750w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Short and consistent<\/b><span style=\"font-weight: 400;\">: Even a brief ten-minute routine can reset your posture, release tension and shift your mindset.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated = accessible<\/b><span style=\"font-weight: 400;\">: No standing or complex transitions means lower barrier to entry and higher chance you\u2019ll stick with it.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full-body gentle stretch<\/b><span style=\"font-weight: 400;\">: We\u2019ve touched sides, spine, hips, hamstrings and back covering major areas where sitting all day tends to cause stiffness.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mind\u2013body integration<\/b><span style=\"font-weight: 400;\">: The flow includes stillness (Easy Pose), movement (side stretch\/twist) and inward focus (forward fold\/meditation) a holistic approach.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Teacher-friendly<\/b><span style=\"font-weight: 400;\">: If you\u2019re training as a yoga instructor, this is teachable as a short \u201cdesk yoga\u201d or \u201cmorning reset\u201d class variant.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Practical_Tips_for_Students_and_Aspiring_Teachers\"><\/span><b>Practical Tips for Students and Aspiring Teachers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><strong>For everyday practitioners:<\/strong><\/h3>\n<ul>\n<li>Try this <strong>daily or 4-5 times a week<\/strong>. Consistency beats length.<\/li>\n<li>If tight in the hips or knees, sit on a cushion to elevate the hips.<\/li>\n<li>If the forward fold is hard, bend knees or rest hands on a strap\/blanket.<\/li>\n<li>Use it as a <strong>morning wake-up<\/strong>, mid-day break or evening wind-down.<\/li>\n<li>Tune into your breath: make exhalations longer than inhalations (e.g., inhale 4 counts, exhale 6) to shift into relaxation.<\/li>\n<\/ul>\n<h3><strong>For aspiring yoga teachers:<\/strong><\/h3>\n<ul>\n<li>Note alignment cues: e.g., in seated forward fold, don\u2019t round lower back from hips and lengthen spine.<\/li>\n<li>Notice how you guide breathing and stillness; mention themes like \u201crelease tension in hips,\u201d \u201clengthen spine,\u201d and \u201ccalm the nervous system.\u201d<\/li>\n<li>Adapt the sequence for different populations: for office workers, for seniors (maybe using chair support), for global students.<\/li>\n<li>A deeper training like the <a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\"><strong>Entri Yoga TTC Course<\/strong><\/a> will give you anatomy, sequencing logic, class planning skills and teaching confidence so you can teach short flows like this with clarity and safety.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Why_Training_With_Entri_Yoga_TTC_Adds_Value\"><\/span><b>Why Training With Entri Yoga TTC Adds Value<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While this ten-minute flow gives a strong starting point, if you intend to deepen your personal practice or teach others, structured training matters. The <a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Entri Yoga TTC Course<\/a> provides:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Detailed anatomy of seated posture mechanics, enabling you to cue effectively and offer safe modifications.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sequencing frameworks so you understand not just \u201cwhich poses\u201d but <\/span><b>why<\/b><span style=\"font-weight: 400;\"> and <\/span><b>in what order<\/b><span style=\"font-weight: 400;\">.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skills in breathing (pranayama), relaxation techniques and teaching pedagogy so your students feel seen, supported and safe.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certification and credibility especially useful if your goal is to teach corporate yoga, online yoga or yoga for beginners.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In short, build your foundation with simple flows. Then elevate into teaching with grounded knowledge and confidence.<\/span><\/p>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">free DOWNLOAD yoga ttc syllabus<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Key_Takeaways\"><\/span><strong>Key Takeaways<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>You dont need to be stuck on a mat for hours to feel the real benefits of yoga &#8211; a simple 10-minute seated sequence can actually work pretty well.<\/li>\n<li>Sitting asanas are a great place to start because theyre beginner-friendly, super accessible and will really help you out with flexibility, posture and getting more relaxed.<\/li>\n<li>A good flow needs to balance stillness, gentle movements and inside focus, addressing bad posture, stiff hips and getting your nervous system under control.<\/li>\n<li>Just a little bit of practice goes a long way &#8211; 10 minutes 4-5 times a week can actually start to make a positive difference.<\/li>\n<li>If you want to teach these routines or branch out into other styles, its worth investing in some proper training &#8211; the Entri Yoga TTC Course is a good place to start.<\/li>\n<li>Remember the goal is to be aware, breathe and just ease into it &#8211; more about making that connection and being fully present than getting into perfect poses.<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>While some might call this a luxury, it is what makes us all extremely needy in the face of a world that never seems to slow down. This simple 10-minute class of seated yoga is like opening to all that \u2013 whether you\u2019re ready to start out or you\u2019re going out on a long weekend, taking care of your body in the morning, or just in a class for the beginner, the flow is flexible and solid.<\/p>\n<p>Just take a short 10 minute nap. Sit tall, breathe deeply and stretch your spine to lengthen your hips and quietly relax your mind a bit. If you\u2019re wondering how to get going and want to go further, maybe if you want to practice a bit more, perhaps taking a training course in <a href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Entri Yoga TTC Course<\/a> and this will give you the tools necessary to learn more, improve your teaching and hopefully even give you confidence to share yoga with others.<\/p>\n<table class=\"table\" dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\" rowspan=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Related Links &quot;}\"><strong>Related Links<\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;All About IELTS Exam&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/all-about-ielts-exam\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/the-truth-about-ashtanga-yoga\/\" target=\"_blank\" rel=\"noopener\">The Truth About Ashtanga Yoga<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Reading Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-reading-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/bhujangasana-cobra-pose-steps-benefits-precautions\/\" target=\"_blank\" rel=\"noopener\">Mastering the Cobra Pose (Bhujangasana): Steps, Benefits &amp; Smart Precautions<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Listening Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-listening-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/triangle-pose-trikonasana-exploring-its-benefits\/\" target=\"_blank\" rel=\"noopener\">Triangle Pose (Trikonasana): Exploring Its Benefits for Body, Mind, and Balance<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Writing Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-writing-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/salabhasana-locust-pose-steps-benefits-precautions\/\" target=\"_blank\" rel=\"noopener\">How to Do Salabhasana (Locust Pose): Steps, Benefits &amp; Precautions<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Speaking Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-speaking-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/eight-limbs-of-yoga\/\" target=\"_blank\" rel=\"noopener\">The Eight Limbs of Yoga: A Guide for TTC Students<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Vocabulary in IELTS &quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/importance-of-vocabulary-in-ielts\/\"><strong><a 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But here\u2019s the good news: yoga doesn\u2019t have to be a [&hellip;]<\/p>\n","protected":false},"author":69,"featured_media":25629641,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[802,1948],"tags":[],"class_list":["post-25629621","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","category-yoga-teacher-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10-Minute Sitting Yoga Sequence for Beginners - Entri Blog<\/title>\n<meta name=\"description\" content=\"Discover a simple 10-minute sitting yoga routine for beginners to relax, recharge, and relieve stress and enhance your wellness.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/entri.app\/blog\/10-minute-sitting-yoga-sequence-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10-Minute Sitting Yoga Sequence for Beginners - 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