Gentle yoga can support a comfortable daily movement routine when poses are approached without force. This sequence includes easy spinal movement, a small twist, a supported fold and quiet breathing.
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Begin with easy movement
Sit on a chair or folded blanket. Place the feet or sitting bones evenly on the support. Take several natural breaths before moving.
Suggested sequence
Seated spinal movement
Place the hands on the thighs. Gently round the back, then return to a comfortable upright position. Keep the movement small.
Seated side bend
Raise one arm and lean slightly to the opposite side. Keep both sides of the waist long and repeat on the other side.
Gentle seated twist
Turn from the ribs while keeping the pelvis stable. Avoid pulling with the arms. Return to the centre before changing sides.
Tabletop movement
Come onto hands and knees, or place the hands on a chair. Alternate between a rounded and lengthened spine while breathing comfortably.
Supported forward fold
Stand with the hands on a chair. Hinge forward and bend the knees. Stop before the back or legs feel strained.
Reclined rest
Lie on the back with the knees bent. Place a folded blanket beneath the head. Let the abdomen and ribs move naturally with the breath.
Breath awareness
Do not push the abdomen outward or pull it inward. Let the breath move naturally. Pause between poses when breathing becomes uneven.
Useful modifications
- Complete the entire sequence from a chair.
- Use blocks beneath the hands in standing work.
- Keep twists small and centred through the ribs.
- Rest with the knees supported by a bolster or cushion.
Common mistakes
- Forcing a deep twist.
- Holding the breath during folds.
- Rounding the back quickly.
- Continuing after the movement becomes uncomfortable.
Practice limits
Move slowly and stay within a comfortable range. Stop when a pose causes sharp discomfort, dizziness or instability. Use props and learn unfamiliar techniques from a qualified yoga teacher.