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Appears in642 Workouts*

Seated Rest Pose

A simple seated pose for quick relaxation and improved focus. Perfect for breaks or regaining composure.

The Seated Rest Pose mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.

Seated Rest Pose demo video 2
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Optional Equipment

Chair
Chair
Yoga Mat
Yoga Mat

Seated Rest Pose Muscles Worked

Primary

Abdominals (rectus abdominis); Obliques

Secondary

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Seated Rest Pose Variations and Alternatives

How to do the Seated Rest Pose

  1. Positioning:

    • Sit on a sturdy chair or bench with your feet flat on the floor.

    • Keep your knees aligned with your hips and avoid crossing your legs.

    • Sit up straight with your back against the backrest, if available.

    • Place your hands comfortably on your thighs or resting on your knees.

  2. Body Alignment:

    • Keep your head aligned with your spine.

    • Your shoulders should be relaxed and dropped, not hunched.

    • Keep your chest lifted and open.

  3. Breathing:

    • Take deep, steady breaths. Inhale through your nose and exhale through your mouth.

    • Feel your abdomen expand as you inhale and contract as you exhale.

  4. Movement:

    • Remain in this position for a designated period, usually 2-5 minutes, depending on your comfort level.

    • You can gently increase the duration as you become more familiar with the pose.

  5. Final Notes:

    • Use this pose for relaxation, to regain focus, or as a brief break during workouts.

    • Ensure your environment is quiet and free from distractions to maximize relaxation benefits.

Seated Rest Pose FAQs

What muscles does the Seated Rest Pose work?

The Seated Rest Pose mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.

What equipment do you need for the Seated Rest Pose?

None. The Seated Rest Pose is a bodyweight exercise, so you can do it anywhere.

What are some Seated Rest Pose variations and alternatives?

Similar exercises include the Corpse Pose Savasana, Easy Pose, Seated Meditation Pose and Ifbb Pose.

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