The Perfect Gentle Yoga Sequence

3 min read

I love teaching (and taking) Gentle yoga. There’s something so luxurious about not being in a hurry to get off the floor and having the time to really nurture the spine and create space in the body. It’s about breathing and feeling and letting whatever it is be without forcing while you allow your nervous system to unwind.

Enjoy a ten-minute gentle yoga sequence.

Knees to Chest

Exhale through your mouth as you lie down. Hug your knees lightly to your chest. Separate your legs and relax your tailbone down towards the floor.

As you relax your shoulders and deepen your breathing, gently rock from side to side.

Reclined Pigeon

Exhale, and let both legs fall to the ground with your knees raised. Cross your left anklebone across your right knee and open your left leg to the left. Bring your right knee towards your chest and inhale. Reach your left arm between your legs, your right arm around the right leg, and then interlace your fingers.

While hugging your knees towards you, flex both your feet and push your outer hips ahead. Take ten deep breaths.

Twist Reclined

Release your right foot to the ground, leaving your left leg where it is. Cross your left leg over your right leg so that the knees are stacked. Your arms should be outstretched to the side. Bend your elbows and place the back of your hand on the floor.

Exhale, and lower your knees towards the right. Exhale ten times, letting the left shoulder touch the floor with each breath.

Supported Bridge

While lying on your back, place both of your feet flat on the ground under each knee. Lift your hips and slide a small block beneath your sacrum, the hard, spongy triangle of fused spine vertebrae located at the base of your spine. This will support your pelvis. Turn your palms upwards and gently wrap your shoulders beneath you.

Breathe and release all your weight onto the block.

You can stay for 2-5 minutes. Then, press down firmly on both feet and lift your pelvis. Remove the block. Slowly lower your hips to the floor.

Supported Cobbler Pose

Roll to the side and sit. As you sit, bring the bottoms of your feet together and spread your knees. As you extend your spine, roll your inner thighs and press your feet together. Fold forward and exhale, placing your head on a block (multiple blocks work too).

Supported wide-legged forward fold

Inhale and lift your torso. Straighten your legs to the side with your toes and knees pointed straight up. Inhale, lengthening your spine by pressing down on both inner thighs. Exhale, folding forward and placing your forehead onto a block.

Child Pose

In Child’s Pose, finish with your legs spread out and your sitting bones pointing toward your heelsChild’s your elbows along your ears, either on the floor or a block. Place your hands in prayer at the nape of the neck.

As many breaths as desired, then slowly rise when ready.

Do you love Gentle yoga? Comment below to tell us why you love Gentle yoga!

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