Gentle Yoga Flow - All Levels Class
Welcome to a transformative journey of self-discovery and relaxation with our Gentle Yoga Flow for All Levels Class! In a world buzzing with constant demands, this class offers a serene sanctuary to unwind and reconnect with your body and mind.
Moreover, whether you're a beginner or an experienced yogi seeking a gentler practice, our expert instructors will guide you through a harmonious blend of gentle poses, mindful breathing, and soothing stretches. Embrace tranquility, restore balance, and nourish your soul in this blissful yoga experience.
1. Shavasana (Corpse Pose)
Lie on your back on the floor, while maintaining good alignment with your head, shoulders, hips, and legs. Then place your arms at your sides with your palms facing up or down, or place one hand on your chest and the other on your belly. Then close your eyes and bring awareness to your breathing and the places where your body is in contact with the floor. Take a deep belly breath, counting to 5, then exhale to 7. Return to your normal breathing.
2. Banana Pose (Bananasana)
Lie on your back on the floor with your arms extended overhead, while maintaining good alignment with your head, shoulders, hips, and legs. Then cross one heel over your opposite leg and clasp your hands together, engaging your core. Keep your pelvis in the center position and shift your feet and upper body to the side, bending your body in a banana shape. Hold this position for 3 deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
3. Knees to Chest (Apanasana Pose)
Lie on your back on the floor with your knees bent and your feet flat on the floor. Then engage your core. Bring both knees up towards your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. To intensify the stretch, lift your head and bring your nose closer to your knees. Then hold this position for several deep belly breaths, in through your nose and out through your mouth.
4. Happy Baby Pose (Ananda Balasana)
Experience the transformative Gentle Yoga Flow as you lie on your back with your knees bent and feet flat on the floor, while relaxing your upper body. Lift your legs to bring your knees toward your shoulders and wrap two fingers around the insides of your big toes. Then gently rock your lower body from side to side. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Then relax and return to the starting position.
To intensify the stretch, pull your feet closer to your body.
Variation 1 - Happy Baby Pose (Ananda Balasana)
Lie on your back with your knees bent and feet flat on the floor, while relaxing your upper body. Lift your legs to bring your knees toward your shoulders and wrap two fingers around the insides of your big toes. Depending on your comfort level, extend one leg out to the side. Then alternate the movement on the opposite leg.
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Variation 2 - Happy Baby Pose (Ananda Balasana)
Lie on your back with your knees bent and feet flat on the floor, while relaxing your upper body. Lift your legs to bring your knees toward your shoulders and wrap two fingers around the insides of your big toes. Depending on your comfort level, straighten both legs out to the sides. Then hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
5. Cat-Cow (Marjaryasana-Bitilasana)
Begin the gentle yoga flow in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core. Inhale, then slowly lift your head as you arch your mid-back. Exhale, then alternate by rounding out your mid back as you lower your head towards the floor. Repeat the movement, alternating directions. Start with 1 set of 5 repetitions
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6. Disco Cow (Barrel Roll)
Begin the gentle yoga flow in a 4-point position with your hands beneath your shoulders and your knees under your hips. Bend your upper body to one side as your head follows along. Then arch your midback, circle your upper body to bend on the opposite side, and roll to round your midback out. Repeat the sequence of movements. After several repetitions, perform the sequence of movements on the opposite side.
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7. Child’s Pose
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Tighten your abdominal area and shift your hips back to your feet while extending both arms overhead. Lower your head to the floor and relax your mid-back area for a light stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth.
8. Thread the Needle
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core, rotate your upper body upward, and extend one arm toward the ceiling. Rotate back and slide the same arm under your body with your palm facing upward, lowering your shoulder to the floor. Rest the side of your head on the floor and your opposite hand either behind your back or to the floor to maintain your balance. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
To make this exercise easier, rest the side of your head on a bolster or pillow for support.
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9. Puppy Pose
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Contract your abdominal muscles. Inhale, walk your hands forward, and slowly lower your chest to the floor. Shift your hips upward and rest your chin or forehead on the floor or turn your head to one side, whichever is more comfortable for you. Hold this gentle yoga flow position for several deep belly breaths, in through your nose and out through your mouth.
Variation1 - Puppy Pose
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Contract your abdominal muscles. Inhale, walk your hands forward, and slowly lower your chest to the floor. Shift your hips upward and rest your chin or forehead on the floor or turn your head to one side, whichever is more comfortable for you. With your toes tucked under your heels, slowly straighten your legs while you keep your tailbone upward and your chest pressed onto the floor. Hold this position for a few deep belly breaths.
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10. Sphinx Pose (Salamba Bhujangasana)
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Place your forearms on the floor at your sides with your shoulders stacked over your elbows. Breathe in, then press up and arch your back, using your glutes and back muscle strength. Pull your forearms toward you to open up your chest. Keep your gaze forward and hold this position for several deep belly breaths, in through your nose and out through your mouth.
To progress with the exercise, slowly move your head up and down for several repetitions or move your head in a gentle circular motion.
Sphinx Pose
11. Seal Pose (Bhujangasana)
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Depending on your comfort level, either place your hands on the floor at your sides at chest level or walk your hands forward to be slightly wider than shoulder-width apart. Breathe in, then straighten your arms, lifting your upper body off the floor and evenly distributing your weight on both hands. Hold this position for several deep belly breaths in through your nose and out through your mouth.
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Place your forearms on the floor at your sides with your shoulders stacked over your elbows.
12. Upward-Facing Dog (Urdhva Mukha Svanasana)
Lie on your stomach with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on the floor at your sides at chest level. Breathe in, then straighten your arms as you untuck your toes. Arch through your back to stretch your hips and low back area. Lift your chin towards the ceiling and contract through your legs, while keeping your knees and hips hovered over the floor. Hold this position for several breaths in through your nose and out through your mouth.
To make the exercise or this gentle yoga flow more challenging, shift your hips from side-to-side.
13. Downward Dog
Move into a straight-arm plank position, while maintaining good alignment with your head, shoulders, hips and toes. Tighten your abdominal muscles and push back with your arms, straightening your legs as you lift your hips toward the ceiling. To stretch your calves and hamstrings, lower one heel at a time, similar to a walking movement. Repeat the gentle yoga flow movement for several repetitions, alternating sides.
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Variation 1 - Downward Dog
To make the exercise easier especially for beginners, begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Stack your heels over your toes and push back with your arms, bending your knees and lengthening your back as you lift your hips. Depending on your comfort level, slowly straighten your legs as you keep your heels over your toes. Progress the movement by lowering your feet flat on the floor while keeping your back flat. Hold this position as you take deep belly breaths, in through your nose and out through your mouth. Relax and return to an upright standing position
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14. Halfway Lift (Ardha Uttanasana)
From the Downward Dog pose, walk forward until your feet forward, keeping your arms and legs straight, and your back flat. Inhale and place your hands just below your knees, while keeping your legs straight. Take deep belly breaths, in through your nose and out through your mouth.
15. Rag Doll
From the Halfway Lift pose, lower your head and arms toward the floor while keeping your knees slightly bent. Progress the movement by crossing your arms overhead and holding your opposite elbows with your hands while keeping your knees slightly bent. To intensify the stretch, gently sway your upper body from side to side. Hold this gentle yoga flow position for several deep belly breaths, in through your nose and out through your mouth.
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Rag Doll
16. Forward Bend Heart Opener
From the Rag Doll position, interlace your fingers behind your back. Engage your core. Inhale and gently lift your joined hands away from your body toward the ceiling. Exhale and bend your upper body to lower your head towards your knees, bringing your joined hands further away from the lower back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
To intensify the stretch or this gentle yoga flow, gently shake your head from side to side or forward and back, depending on your comfort level.
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Repeat Halfway Lift (Ardha Uttanasana)
17. Low Plank (Chaturanga Dandasana)
From the Halfway Lift position, move into a straight-arm plank position. Engage your core and bend your arms to lower your upper body towards the floor. Keep your upper body parallel with your bent elbows and your elbows close to your body. Take deep belly breaths, in through your nose and out through your mouth.
Repeat both Upward-Facing Dog and Downward Dog positions, respectively.
18. 3 Legged Dog with Knee Drive
From the Downward Dog position, inhale and lift one leg up towards the ceiling. Exhale and bend the same knee towards your nose. Return to the starting position and repeat the movement on the opposite side.
To make the exercise more challenging, stack your top knee over your opposite hip before driving the same knee toward your nose.
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19. Lizard Pose to Half Splits
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Engage your core. Inhale and take a big step forward with one foot, planting your foot between your hands and keeping your toes pointing straight ahead. Walk your hands toward your back knee and shift your hips back. Exhale and extend your front leg with your toes pointing toward the ceiling. Relax and return to the starting position. Repeat the movement on the opposite side.
To make the exercise easier, use a yoga block or place one hand against the wall or on the back of a chair for balance if needed.
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20. Forward Fold (Uttanasana)
From the end position of Downward Dog, hop or walk towards your hands on the mat, then inhale and raise your upper body as you keep your fingertips on the floor for support. On your exhale, bend your upper body closer to your legs, grabbing your ankle. Hold the position for several deep belly breaths and relax.
Repeat the following movements:
- Exercise #18 - Low Plank (Chaturanga Dandasana)
- Exercise #12 - Upward-Facing Dog (Urdhva Mukha Svanasana)
- Exercise #13 - Downward Dog
- Exercise #19 - 3 Legged Dog with Knee Drive
- Exercise #20 - Lizard Pose to Half Splits
21. Chair Pose
Moreover, begin in an upright standing position with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Extend your arms overhead with either palms apart or palms pressed together. Contract your abdominal muscles, then bend through your hips and knees to move into a low squat position, similar to sitting in a chair. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Then, relax and return to the starting position.
Variation 1 - Chair Pose
Begin in an upright standing position with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Bend your knees and hinge through your hips to lean your upper body forward, engaging your core. Raise your toes on both feet and extend your arms back past your hips, keeping your upper arms aligned with your body. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Then, relax and return to the starting position.
22. Crescent Pose
Begin in an upright standing position with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs. Moreover, yake a big step forward with one foot and bend your front knee directly over your ankle. Extend your arms overhead, arch your back slightly, and straighten your back leg as you stack your back heel over your toes. Tighten your abdominal muscles as you shift your pelvis, pressing through your back toes. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Then, repeat the movement on the opposite side.
23. Crescent Pose with Cactus Arms
Begin in an upright standing position with your feet shoulder-width apart, while, maintaining good alignment with your head, shoulders, hips, and legs. Raise your arms out at your sides to shoulder height with both elbows bent at 90-degree angles and your palms facing outward. Moreover, take a big step forward with one foot and bend your front knee directly over your ankle. Straighten your back leg as you stack your back heel over your toes. Engage your core, inhale, and pull your arms back, squeezing your shoulder blades together. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Then, repeat the movement on the opposite side.
24. Lightning Bolt Pose
Moreover, from the Crescent Lunge with Cactus Arms position, exhale and reach your arms overhead as you hinge to bend your upper body forward. Inhale and lower your arms at your sides, while keeping them aligned with your upper body. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Then relax and return to the starting position. Then repeat the movement on the opposite leg.
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25. Reverse Warrior Pose
From the Lightning Bolt position, pivot your back foot to drop your heel to the floor, while keeping your toes pointing forward. Then place your right hand against the back of your right leg for support as you raise your left hand overhead with your palm facing your body. Moreover, contract your core. Inhale and shift your upper body towards your bent knee, arching your back and reaching back with your arm. Hold this position for a few deep belly breaths, in through your nose and out through your mouth. Then relax and repeat the movement on the opposite side.
26. Triangle Pose (Trikonasana)
From the Reverse Warrior Pose position, straighten back up and extend your arms out at your sides at shoulder-height. Moreover, contract your core and bend your upper body sideways over your front leg. Then reach one arm towards the ceiling as you lower your other arm towards the floor. Take a couple of deep belly breaths, in through your nose and out through your mouth. Then return to the starting position and repeat the movement on the opposite side.
27. Extended Side Angle Pose Variation Elbow Arm
To make the exercise or gentle yoga flow more challenging, bend your front knee and reach the overhead arm even further. Moreover, gaze up, hold this position for several deep breaths, and return to the starting position. Then repeat the movement to the opposite side.
Extended Side Angle Pose Variation Elbow Arm
Repeat the following movements:
12 - Upward-Facing Dog (Urdhva Mukha Svanasana)
13 - Downward Dog
19 - 3 Legged Dog with Knee Drive
23 - Crescent Pose
24 - Crescent Pose with Cactus Arms
26 - Lightning Bolt Pose
27 - Reverse Warrior Pose
28 - Triangle Pose (Trikonasana)
28. Bound Extended Side Angle Pose
Moreover, from the Extended Side Angle Pose Variation Elbow Arm position, place your hands on your back with your left arm under your bent knee and bind your hands behind your low back if your body allows. Then gaze up, hold this position for several deep breaths, and return to the starting position. Then repeat the movement to the opposite side.
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29. Half Moon Pose (Ardha Chandrasana)
Moreover, from the Bound Extended Side Angle Pose , release your hands from the binds. Move your left hand forward and plant your fingers on the floor for support as you lift your right leg up behind you. Extend your right arm toward the ceiling and maintain good alignment with your head, upper body, and right leg, making it parallel to the floor. Then hold the position for several deep belly breaths and relax. Then repeat the movement on the opposite side. To intensify this movement, adjust your right hand until it floats just above the floor while keeping your balance for several deep belly breaths.
30. Revolved Half Moon Pose
From the Half Moon position, engage your core. Place your right hand on the floor while maintaining good alignment with your head, hips, and right leg, which is parallel to the floor. Shift your weight to your right hand as you raise your left arm toward the ceiling. Then flex your back foot, toes pointing toward the floor, and keep your gaze on the floor. Hold the position for a few deep breaths, then relax. Then repeat the movement on the opposite side.
Revolved Half Moon Pose
31. Head to Knee Pose (Janu Shiras Asana)
Moreover, for this exercise, use a strap for resistance.
Begin gentle yoga flow in an upright sitting position on the floor with the right knee bent out to the side and the left leg extended wide open to the opposite side, while maintaining good alignment with your upper body. Then, hook the center of the strap against your mid-left foot sole and hold the ends of the strap with each hand, or you can just hold your left foot with both hands. Tighten your core, breathe in, and hinge through your hips to bend your upper body towards your left knee while slightly pulling each end of the strap toward your body. Hold this position for several deep breaths. Then, on your exhale, return to the starting position and repeat the movement on the opposite side.
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Variation 1 - Head to Knee Pose (Janu Shirasasana)
Moreover, for this exercise, you can use a strap for resistance.
Begin gentle yoga flow in an upright sitting position on the floor with your left knee bent out to the side and the right leg extended wide open to the opposite side, while maintaining good alignment with your upper body. Then, tighten your core and extend both arms overhead, then face your right leg. Hinge through your hips to bend forward as you hold your right foot with both hands. Take a deep breath, straighten your spine and arms, and gaze up. On your exhale, lower your head towards your right knee, pulling your right foot in with your clasped hands for resistance. Then hold this position for several deep belly breaths. Return to the starting position and then repeat the movement on the opposite side.
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32. Windshield Wipers
Begin in an upright sitting position on the floor with your knees bent and feet flat on the floor in a wide stance, relaxing your upper body. Then place your hands on the floor behind your hips, palms facing down, for support as you lean your upper body backward. Engage your core. Then slowly rotate your lower body to alternately lower both knees from one side to the other several times.
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33. Seated Spinal Twist
Begin in an upright sitting position with your legs stretched out in front, while maintaining good alignment with your upper body. Moreover, bend your right knee in front of you and place your right hand on the floor behind you for support. Engage your core. Inhale, raise your left arm overhead, and exhale as you slowly lower your left elbow towards your bent knee as an anchor. Then, twist your upper body to the right side, with your face looking over your right shoulder, slightly pushing your bent knee to the left. Put 2-3 fingers of your left hand together and hold the position for several deep belly breaths. Then, on every inhale, extend your spine. And on every exhale, gaze further back to deepen the twist. Then relax, return to the starting position, and repeat the movement on the opposite side.
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34. Seated Forward Fold
Begin in an upright sitting position on the floor with your legs extended in front and your toes pointing upwards, while maintaining good alignment with your head, shoulders, hips, and legs. Lift both arms overhead and engage your core. Hinge through your hips to bend your upper body forward, then hold the bottom of your feet or your ankles with both hands. Inhale, straighten your spine, and on your exhale, dip your forehead on top of your knees and raise it back again. Hold the position for several deep belly breaths, relax, and return to the starting position.
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35. Breaths
Begin in an upright sitting position on the floor with your legs crossed, while maintaining good alignment with your upper body. Then place your palms together at chest height in a prayer pose. Then close your eyes and take deep belly breaths several times.
Moreover, take a step towards nurturing your well-being and join us in our Gentle Yoga Flow for All Levels Class. Allow the gentle rhythm of your breath to carry you through a practice that honors your body's unique needs. Then feel the tension melt away as you sink into deep relaxation and leave feeling refreshed, rejuvenated, and centered.
Furthermore, embrace this opportunity to cultivate inner peace and strength, knowing that with each class, you are investing in your overall health and happiness. Start your journey today and discover the transformative power of gentle yoga.
