If you’re new to yoga, you may be wondering what the best yoga sequence is for you. Or maybe you’d like to try a different type of yoga, but don’t know where to start. Whatever the case may be, we’ve got you covered! This yoga sequence will help you achieve a healthy, flexible body, while building strength in your core and giving you a sense of calm.
Yoga is a great workout and it’s also good for your body. Yoga is a great workout and it’s also good for your body. The benefits of yoga include stress relief, improving flexibility, and increasing mobility. The downside is the time commitment to practicing yoga.
If you’ve not given yoga a try yet, you’re in for a treat. Yoga, which is also known as “Hatha” means “union” and is a system of physical, mental, and spiritual practices that are designed to help you heal your body, mind, and spirit. This gentle sequence is the perfect introduction to yoga, and gets the heart rate up while building strength, flexibility, and calming the mind….. Read more about short gentle yoga sequence and let us know what you think.
Gentle yoga is one of my favorite things to teach (and do). There’s something very opulent about not having to rush off the floor and taking the time to properly nourish the spine and create room in the body. It’s about breathing, feeling, and letting whatever is be without pushing it, all while allowing your nervous system to relax.
This easy ten-minute routine will provide you with some delicious Gentle yoga:
1. From the Knees to the Chest
Meagan McCrary is the author of this piece.
Take a few deeper inhalations while lying down, sighing as you exhale through your lips. Hug your knees to your chest lightly. Allow your tailbone to relax down toward the floor by separating your knees.
Rock gently from side to side while inhaling deeply and relaxing your shoulders.
2. Pigeon in a Reclined Position
Meagan McCrary is the author of this piece.
Exhale and place both feet on the floor, knees raised. Open your left knee to the left by crossing your left anklebone across your right knee. Take a deep breath in and raise your right knee to your chest. Interlace your fingers behind your thigh with your left arm in the center of your legs and your right arm around your right leg.
Flex both feet and push your outer hips forward as you hug your knees closer to you. Take ten slow, deep breaths.
3. Twist in a Reclined Position
Meagan McCrary is the author of this piece.
Exhale and return your right foot to the floor, leaving your left ankle where it is. To stack your knees, cross your left leg all the way over the top of your right leg. Bend your elbows and open your arms out to the sides, putting the backs of your hands on the floor.
Exhale and lower your knees to the right. Inhale and raise your knees to your chest. Take 10 deep breaths, lowering your left shoulder to the floor with each exhale.
4. Bridge with Support
Meagan McCrary is the author of this piece.
Press firmly into your feet, raise your hips up, and move a block beneath your sacrum (the hard, boney triangle of fused vertebrae at the bottom of your spine) to completely support your pelvis while lying on your back with both feet flat on the floor under each knee. Wrap your arms over your shoulders and turn your palms up.
Release your whole weight onto the block and take a deep breath.
Feel free to remain for 2-5 minutes before pressing hard onto both feet to raise the pelvis back up and remove the block. Slowly lower your hips to the ground.
5. Cobbler’s Pose with Support
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Sit up and roll to one side. Bring the soles of your feet together, knees wide, once sitting. Extend your spine and roll your inner thighs down while pressing your feet together. Exhale and fold forward, if possible, resting your forehead on a block (stacking multiple blocks works too).
Take 10 breaths in and out.
6. Wide-Legged Forward Fold with Support
Meagan McCrary is the author of this piece.
Inhale, straighten your legs out to the sides with your knees and toes pointing straight up, and raise your body back up. Inhale and extend your spine up by pressing down with both inner thighs; exhale and fold forward, resting your forehead on a block.
Take 10 breaths in and out.
7. Pose of a Child
Meagan McCrary is the author of this piece.
With your knees wide apart and your sitting bones resting toward your heels, finish in Child’s Pose. Bring your elbows beside your ears and hands in prayer over the nape of your neck, either on the floor or on a block.
Take as many breaths as you like and gently rise when you’re ready.
Do you like doing gentle yoga? Let us know why in the comments section below!
This post is dedicated to a great yoga sequence that I found when I was searching for a gentle yoga class, I was looking for some more gentle videos and I found what I was looking for at yogalates.com. This video is great for beginners and I believe everyone can benefit from learning the sequence. It is fairly easy to learn and you can see the results of the practice. I love that the video is at around 3 minutes and it ends each pose with a nice stretch. This is a great starting point if you are just starting yoga or if you are looking for a more gentle yoga class.. Read more about 60 minute gentle yoga sequence pdf and let us know what you think.
Frequently Asked Questions
How do you do gentle yoga?
Gentle yoga is a type of yoga that focuses on the breath and awareness. It is often practiced in a seated position, with the hands resting on the knees or thighs.
What is the most gentle yoga?
Gentle yoga is a type of yoga that focuses on the breath and gentle movements. It is often practiced in a studio or at home, with props such as blocks, blankets, bolsters, straps, and mats.
In what order should you do yoga poses?
This is a difficult question to answer. There are many different opinions on this topic, so I would recommend asking your personal trainer or yoga instructor for more information.
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