This five-part yoga routine focuses on posture, breathing and relaxation. It avoids promising a specific cosmetic result.
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1. Tadasana
Stand with the feet grounded and the spine naturally upright.
2. Supported forward fold
Place the hands on blocks or a chair and bend the knees as needed.
3. Downward-Facing Dog at a wall
Place the hands on a wall and step back to lengthen the spine.
4. Gentle alternate-nostril breathing
Use light finger pressure and do not add retention.
5. Supported rest
Lie with the lower legs on a chair or rest in a comfortable seated position.
Practice approach
- Move slowly.
- Use props.
- Keep breathing natural.
- Repeat familiar movements.
- Finish quietly.
Common mistakes
- Using unsupported inversions.
- Holding the breath.
- Forcing the forward fold.
- Expecting one sequence to create the same experience every time.
Practice limits
Stop when movement causes sharp discomfort, dizziness or instability. Learn inversions and advanced breathing methods from a qualified yoga teacher.