Published November 11, 2025 05:25AM
In modern society, it’s considered *super* normal to strive for things outside of yourself. Call it hustle culture or rise-and-grind—either way, you’re told to constantly reach for a promotion, a new car, or a fancy espresso machine (to fuel all your ambitions, ofc). This isn’t a bad thing. Setting goals and challenging yourself can teach you discipline and dedication—not to mention it feels really good when you achieve them.
And then there’s yoga, which teaches these same principles of discipline and dedication, and has for centuries, yet in an entirely different way. Sure, you might strive to finally come into Crow Pose or nail your Handstand, but yoga teaches that the real work is tuning out distractions, turning inward, and trusting your inner voice—if you can slow down enough to hear it.
Taking a break from the outside world and finding solace in your inner one is exactly what yoga instructor Shaunneka Hewitt encourages people to do in the practices on her YouTube channel, Move With Shaunneka. Whether through slow flows or yin practices, Hewitt tends to focus on close-to-the-mat movements that satisfy the physical body and, in turn, help you tap into the resources you already have within you—calm, clarity, and energy.
20-Minute Gentle Seated Yoga Practice
Hewitt’s students appreciate this seated yoga flow for many reasons. Some use it as a cool-down after an intense workout; others find it the perfect pace for easing back into yoga after not practicing for a while. However you engage with it, this practice is a chance to move slowly, breathe deeply, and step away from the grind.
1. Neck Rolls
Sit in a cross-legged position and place your hands on your knees. Slowly roll your head in a circle for a few breaths. Then switch directions.
2. Shoulder Rolls
Draw your shoulders back, then toward your ears, then forward, making a small circle. Repeat for a few breaths. Then switch directions.
3. Seated Shoulder Stretches
Exhale and round your back, drawing your chin toward your chest. Inhale and sit up, reach your arms toward the ceiling as you draw your shoulders away from your ears. Repeat 2 more times.
4. Cross-Legged Twist
Place your left hand on your right outer knee and your right fingertips behind you on the mat. Twist toward your right side and gaze over your right shoulder. Take a breath here. Then, as you inhale, reach your arms toward the ceiling and face forward. Then twist toward the left side, placing your right hand on your left outer knee and your left fingertips on the mat behind you. Take a breath here. Inhale and switch sides 2 more times.
5. Cross-Armed Stretch
Place your hands on opposite knees. Exhale and round your back, drawing your chin toward your chest. Imagine you’re trying to draw your shoulder blades away from one another. Take a few breaths here. Inhale and sit upright, then switch the crossing of your arms so the other arm is on top. Exhale and round your back, drawing your chin toward your chest. Breathe here.
6. Cross-Legged Forward Fold
Inhale and reach your arms toward the ceiling. Exhale and fold forward from your hips, walking your hands as far forward on the mat as is comfortable. Allow your head to lower toward the mat. Take a few breaths here. You can remain still or sway side to side. Then walk both hands toward your left side, keeping your right sit bone grounded on the mat.
7. Cross-Legged Side Stretch
Keeping your left hand on the mat, reach your right arm overhead and toward the left. Your chest should face the front of the room. Stay here or for a more intense sensation, lower your left forearm to the mat. Breathe here.
8. Pigeon Pose Variation
Lower your right fingertips down to the mat. Uncross your right leg and bend it behind you. Draw your chest over your left thigh and lower both forearms to the mat. For a more intense stretch, pull your elbows toward your hips (while keeping your elbows on the mat). Breathe here.
9. Seated Wild Thing
Sit upright, draw your right heel toward your glutes, and straighten your left leg in front of you with your toes pointing toward the ceiling. Lower your left forearm on the mat at a diagonal behind you. Then reach your right arm overhead in the same direction as if you’re taking a Seated Wild Thing. Breathe here.
10. Head to Knee Pose
Sit upright. Keeping your legs where they are, inhale and reach your arms overhead. Exhale and fold forward, walking your hands forward on either side of your straight leg. Allow your head to lower toward your leg. Breathe here. To switch up the sensation, take both hands to the outside of your straight leg. When you’re ready, walk your hands toward your body and return to upright.
11. Seated Twist
Take your left hand to your outer right knee and your right hand to the mat behind you. Inhale and sit upright, then exhale and twist toward your right, gazing over your right shoulder. Breathe here, then return to face forward.
12. Baby Wild Thing
Place your left hand on the mat about 12 inches behind your left hip. Press into your hand and into your left heel as you lift your hips off the mat. Lift your right arm next to your ear as you reach behind you and bring your gaze toward the ceiling in Baby Wild Thing. Take a few breaths here, then lower your hips to the mat.
13. Bound Angle Pose
Come into a cross-legged position. Inhale and reach your arms overhead. Exhale and fold forward, walking your hands forward on the mat in Bound Angle Pose. Breathe here. Walk your fingertips toward the left side and draw your right hip toward the mat.
Repeat poses 7-12 on the opposite side.
14. Knee Circles
Lie on your back and draw your knees toward your chest. Grasp your knees with your hands and sway side to side. Make small circles with your knees in one direction, then the other.
15. Reclined Spinal Twist
From Knees to Chest, lower your arms to the mat in a cactus position. Lower your knees toward the left. Gaze over your right shoulder. If it’s comfortable, take your left hand on top of your right knee. Breathe here. Return your knees to center, then lower them toward the right. Gaze over your left shoulder. Stay here or take your right hand on top of your left knee. Breathe here, then draw your knees back to center and lower your feet to the mat.
16. Savasana
Straighten your arms and legs. Separate your arms and legs as wide as is comfortable. Close your eyes and breathe in Savasana, letting every muscle in your body relax.
