A slow yoga practice gives enough time to notice alignment, breathing and the effect of each transition. The sequence below uses support from a wall, chair and blocks so that effort can remain moderate.
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Practice setup
Place a chair at the front of the mat and keep two blocks within reach. Start in a comfortable standing position with the feet about hip-width apart.
Supported sequence
Standing alignment
Stand near a wall. Let the spine lengthen without lifting the ribs. Keep the knees soft and the jaw relaxed.
Wall-supported arm raise
Slide or lift the arms only as high as the shoulders remain comfortable. Lower them slowly. Avoid arching the lower back.
Chair-supported forward hinge
Place the hands on the chair and step back. Bend the knees slightly. Lengthen the sides of the body and keep the head in line with the spine.
Low lunge variation
Step one foot forward and lower the back knee onto a folded blanket. Use blocks or the chair for support. Repeat on the other side.
Supported Bridge Pose
Lie down with the knees bent. Lift the pelvis a small amount or place a block beneath the pelvis for a supported version of Setu Bandhasana. Keep the neck still.
Final rest
Lower the pelvis and rest with the knees bent, or place the lower legs on the chair. Let the breath settle naturally.
Breathing approach
Do not force slow breathing. Instead, reduce unnecessary effort in the shoulders, face and hands. Let each breath move comfortably through the ribs.
Useful modifications
- Practise the entire sequence beside a wall.
- Use a folded blanket beneath the knees.
- Keep the pelvis low in Bridge Pose.
- Shorten the time spent in any position when breathing becomes uneven.
Common mistakes
- Locking the knees in standing poses.
- Lifting the arms beyond a comfortable shoulder range.
- Moving quickly out of supported positions.
- Holding the breath during effort.
Practice limits
Move slowly and remain within a stable range. Stop when a pose causes sharp discomfort, dizziness or loss of balance. Use props freely and learn unfamiliar variations from a qualified yoga teacher.