Please click on the sequence title to view the complete gentle yoga sequence with detailed overview and cues. Hand behind: inhale your left arm high next to you, tracking your hand with your eyes. If you find sitting with crossed legs uncomfortable, sit against a wall with your legs extended, or tryHeros Poseseated on a block or cushion. Stretch your neck to face upward. In fact, my other go-to gentle flow yoga sequence is based on the primary series. As you exhale, slowly begin twisting to the right side, gently drawing your right shoulder back. It involves holding the poses for a long time while adjusting the body to find precise positioning. 3 0 obj Your knees should be hip distance, with the hips directly over the knees. Lay your arms back by your side. Discover 8 ways to modify, deepen, and explore poses with the one prop everyone has at home. endstream Relax your head here and gaze towards your toes. Next, sit tall with a straight spine, focusing on rooting your sitting bones down to the earth and extending the crown of the head to the sky. Inhale and raise the arms directly over the head. Repeat 12 more times. (Bonus: Youll also receive my Guided Meditation for Intentional Wellness!). There are six differentAshtanga seriesthat you learn with certified yoga instructor. Follow it as you round your hand back behind you, tucking it between your shoulder blades, palm facing out and as flat as possible. Im happy you appreciated it. Lift your left leg as you flex your right foot, and reach through to hold the back of your left thigh with both hands. We hand-picked these exercises! Tuck your toes, engage your core, and inhale to lift your knees off the mat. Extend your legs along the mat and let your feet fall to the sides. I get all the benefits I want from my yoga practice with minimal risk of injury. You improve your balance, flexibility and strength during every session, and you get to take those improvements along with you even after you pick up your yoga mat and go about your day. It balances the intestinal flora and aids digestion. Keep your knees drawn into your chest. Join my online yoga studio, where youll find not only this class, but over 50 instructional videos with new additions added regularly. You also hold the poses for longer and use lots of props to help you find comfort. 4:30 - 5:30 pm Yin Yoga* Saturday 8:30 am - 9:30 am Power Flow 10-11am Hot Vinyasa Flow 4:45 pm - 5:45 pm YM Warm Flow * Sunday 8:30 - 9:30 am YM Warm Flow 10 - 11:15 am Hot Vinyasa Flow 12:00 - 1:15 pm Restorative Yoga for Body & Mind 5:30 - 6:30pm Kripalu Yoga with Lili* Classes with an asterisk * ar e d esi g n ed fo r al l l evel s o f yo g . You dont need a wheelchair to enjoy this pose. Let your arms and head hang, and enjoy the deep stretch in the back and the hamstrings. And finally, if you would like to make a donation at any time to contribute to this website and itscontinuingresources, then please use the button below. Beginners 70 minute Yoga Space class (Ashtanga-based modified sequence): Beginners 45 minute Hatha Yoga Practice (1): Beginners 25 minute Yoga In The Park Practice (1): Improvers 80 minute University Class (Ashtanga-based modified sequence): Advanced traditional Ashtanga Yoga Primary Series: Advanced traditional Ashtanga Yoga Intermediate (Second) Series: (use the same sun salutation and finishing sequence from above, with this PDF in between). Mountain pose is the basic standing pose, and lotus is the fundamental seated pose. Secure the foundation for a safe vinyasa practice with this thoughtful, challenging sequence from Natasha Rizopoulos. Therefore, its not ideal if you want to learn basic yoga, if you are not already physically fit, or if you have injuries or health conditions. Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more. Start your gentle yoga session in a comfortable seated position with your legs crossed. Your yoga practice is an excellent way to give your ankles the attention they deserve, helping to reverse past damage and keep you injury free for years to come. If you can, start to straighten your knees a little. Let us know why in the comments section below! It would better be described and standing mindfully. continue to squeeze the block. In general, you want to inhale when you enter a posture, move upward, or arch your spine (open your chest). step 2: Fold the legs and join the soles of the feet together; knees out to the side and straight back. When starting out, remember that yoga is not just about the physical body but also the mind and soul. If youve never done flow yoga, it might be helpful to attend a few classes to get a feel for this rhythm before trying to do this gentle flow yoga sequence on your own. If you havent yet made yoga a part of your senior lifestyle, theres never been a better time to start! This is a full yoga workout. Unlike Hatha and Iyengar, Restorative yoga poses are all floor-based. Do you like doing gentle yoga? Join Outside+ to get access to exclusive sequences and other members-only content, and more than 8,000 healthy recipes. The benefits of yoga include stress relief, improving flexibility, and increasing mobility. and to go deeper with the connection of the breath and the body. Accessible anytime, anywhere! From a tabletop position, point your toes backward so that the tops of your feet are on the floor. Allow your eyes to rest and find your breath. With plenty of hip and abdominal work, this sequence is meant to stoke the digestive fire during an Ayurvedic cleanse. In our chiropractic wellness center, we saw all kinds of injuries related to physical activities, including yoga. Its truly remarkable and takes consistent discipline, concentration, and commitment to do so. As you exhale, tuck your toes under and lift your hips up and back into Downward Dog. If you love this flow, come practice yoga with me! This exercise stretches and tones the muscles in your lower legs. Each time you practice yoga, you relearn how to bring yourself back to your breath, which in turn brings you back to an awareness of only what is in front of you at the moment. Exhale and bring your hands to your hips. Often this is done in the act of rising from a floor pose, but you can also step into it from a standing position. A Yin Yoga sequence can be 60, 75 or 90 minutes in duration. A 30-minute yoga sequence to reset your day (Photo: Andrew Clark; Clothing: Calia) Savasana Lie on your back and settle into a comfortable position, whether Savasana with straight legs or with a rolled blanket beneath your knees. V e10IP6I]~2// fg`Xvmb`hH2 r7 Please click the button below to download a free PDF of the exercises in this article: Before starting any new exercise(s), we strongly recommend you follow the advice of the National Institute on Aging and consult your doctor. This odd position opens the hips, helps you sit in different positions and may aid with digestion. Yoga is a great workout and its also good for your body. Im so glad you enjoyed it , Thank you! Gemma Clarke is a certified and experienced yoga & meditation instructor. Just breathe shallow. Release your whole weight onto the block and take a deep breath. Open your eyes. As you inhale, extend your left arm toward the sky. Figure 4 Stretch ( Supta Kapotasana) Open each hip flexor but keep your upper body relaxed and your feet flexed to protect your knee joints in this classic yoga exercise. I hope you enjoy the practice . Exhale, relaxing your shoulders and neck, finding broadness across your chest. Release both shoulder blades into the mat as you inhale deeply. Its practice for life. Sit up and roll to one side. 1. A yoga session isnt just a period for exercise. Yoga is suitable for everyone. 5 0 obj Breathe deeply for 5 to 10 breaths. SeniorsMobility is reader-supported. Begin the Gentle Sequence seated on the ground balancing on the toes in Thunderbolt Pose Prayer Arms. In authentic Hatha yoga practice, you hold static postures, typically taking five breaths in each one. Moreover, this physically challenging style pushes your body to the extreme, with additional core work and upper body strengthening added to the yoga poses or transitions. Next, gently tilt your head forwards, bringing your chin to your chest. Save my name, email, and website in this browser for the next time I comment. However, its important to have a good grasp of your form in the different postures before you start trying to connect them together with your breath in a flow. But if this has happened to you, dont let it deter you. Its quite luxurious, isnt it? Dont try to control your breathing. HTMo@WqWbzhS"U p0Rm5-m$hX,_kvnJq= &hc`Xs-K/Baa]Iu Dedicate some time to playing with props. Have a timer set or have someone tell you when youre done. Gentle yoga is a type of yoga that focuses on the breath and awareness. Inhale and reach your right arm forward and left leg back. You know those days when it seems you need to do several different things in each moment and youre equal parts exhausted and confused and all you wantactually, needis yoga? Heres Why. If youre in a chair, fold your hands together in your lap. Its true, Yoga is, The first step to starting any kind of blog is to choose, Life is a series of choices. There are many different yoga styles, some of which are easier than others. Tense every muscle in your body. One of the most accessible breathing techniques is alternate nostril breathing (Nadi Shodhana), which calms and rebalances the central nervous system. Shift your balance to your right foot and leg. Bring your hands to your hips and straighten your front leg. 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. o Evening: Consider sun salutations and challenging standing poses early in Class begins with Vinyasa, a flowing sequence of poses used to warm the muscles (read 275+ 5* reviews on Facebook) and Try This 8-Pose Chair Yoga Sequence for a Gentle Practice: Find an upright chair with no arms and minimal cushioning. When you tense, raise your shoulders and scrunch your face. Preliminary research suggests that gentle movement of the nerves within the surrounding neural tissue is vital to managing pain and the general health of the nervous system. Breathe here for 45 breaths, then change sides. Before you get started, check to make sure the chair fits you. <> It usually takes me about 45 minutes to complete, depending on my pace. Maintaining flexibility and stability in the hip joints is crucial for lower-back health and cultivating overall freedom and ease in our bodies. Spine health is vitally important. The practice of gentle yoga is slow and each pose should be done for a longer duration to get maximum benefit. Drawing your right arm forward and left leg back calms and rebalances the nervous! Great workout and its also good for your body sequences and other members-only content, increasing! Whole weight onto the block and take a deep breath but also mind... 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