Nine Gentle Yoga Poses and Three Breathing Practices

This balanced sequence combines nine approachable poses with three simple breathing practices. The order begins with standing awareness, moves through comfortable floor positions and ends with quiet breathing and rest.

Nine gentle yoga poses

1. Tadasana

Stand with the feet comfortably apart. Keep the knees soft and let the spine lengthen naturally.

2. Supported side bend

Raise one arm and lean slightly to the opposite side. Keep both feet grounded and avoid collapsing through the waist.

3. Chair-supported forward hinge

Place the hands on a chair and step back. Bend the knees and lengthen the spine.

4. Low lunge with blocks

Step one foot forward and lower the back knee onto a folded blanket. Use blocks beneath the hands.

5. Tabletop spinal movement

Move gently between a rounded and lengthened spine while keeping the breath natural.

6. Child’s Pose variation

Rest the torso on stacked blankets or use a chair-supported version when kneeling is not comfortable.

7. Supported Bridge Pose

Lie down with the knees bent and place a block beneath the pelvis at a comfortable height. Keep the neck still.

8. Reclined knee movement

Let the bent knees move a small distance from side to side while the shoulders remain relaxed.

9. Savasana

Rest with the knees bent or the lower legs on a chair. Support the head with a folded blanket.

Three breathing practices

Natural breath observation

Notice the movement of the ribs and abdomen without changing the breath.

Alternate-nostril preparation

Practise the hand position and gentle nostril changes without breath retention. Learn the full method from a qualified yoga teacher.

Soft humming breath

Make a quiet, comfortable humming sound during exhalation. Keep the face and jaw relaxed.

Common mistakes

• Forcing the breath into a fixed count.
• Using advanced versions before learning the basic alignment.
• Holding poses after the breath becomes strained.
• Skipping props that would make the position more stable.

Practice limits

Keep every pose and breathing practice comfortable. Stop when there is sharp discomfort, dizziness or instability. Use props freely and learn unfamiliar techniques from a qualified yoga teacher.