The following sequence is designed to be a gentle, restorative, and rejuvenating practice. Take a deep breath, find a quiet space, and let's begin.
Reclined Spinal Twist (Supta Matsyendrasana): Lie on your back and hug your knees to your chest. Let both knees fall to the right while you look to the left. Hold for 2 minutes per side. 60 minute gentle yoga sequence pdf
Most students skip Savasana. In a gentle sequence, the first 50 minutes are preparation. The final 10 minutes of corpse pose is where the physiological healing occurs. Do not skip the PDF's Savasana instructions. The following sequence is designed to be a
Happy Baby Pose (Ananda Balasana): Hold the outer edges of your feet and pull your knees toward your armpits. Rock side-to-side to massage the lower back. Section 5: Final Relaxation (55:00 – 60:00) Let both knees fall to the right while you look to the left
Gentle yoga is a style of yoga that focuses on slow, deliberate movements, deep breathing, and meditation. This approach makes it accessible to practitioners of all levels, including those who are recovering from injury or dealing with chronic health conditions. The benefits of gentle yoga are numerous:
Butterfly Pose (Baddha Konasana): Bring the soles of your feet together and let your knees fall open. Fold forward slightly to feel a stretch in the inner thighs.
Gentle yoga focuses on accessibility and breath. Unlike high-intensity flows, this sequence prioritizes the quality of movement over the depth of the pose. It is designed to soothe the nervous system, improve flexibility, and encourage a meditative state of mind. Section 1: Centering and Breathwork (0:00 – 10:00)