The 12 Days of Yoga

Day 6 - Be Still on the Chair

As the year draws to an end, take the opportunity to be still, relax and reflect.

For this session, you'll need cushions and blankets that you can use to support the body and let yourself relax.

There are two versions of this session. This page contains the files related to a chair session. If you prefer to come onto the floor, see Day 6 - Be Still on the Floor.

Caution: See the Poses, Modifications, and Alternative Poses document, if you are new to yoga, pregnant or have the following conditions:
  • Back problems including sciatica and osteoporosis of the spine
  • Abdominal problems
  • Neck problems
  • Low blood pressure and vertigo

The session

This session contains two audio files: one with verbal instructions accompanied by music, the other with verbal instructions only.

Verbal instructions with music

Verbal instructions only

Audio files and transcripts

Transcript (PDF 0.6MB)
Audio file with music (MP3 9.7MB)
Audio file without music (MP3 9.6MB)

Summary of Poses

  • Rounded cat
  • Supported upper back bend
  • Revolved head-to-knee pose
  • Seated twist
  • Pose of the child