Hey there, friends! Today I want to share something really special with you all. It’s a printable 60-minute gentle yoga sequence in PDF format, perfect for those of us who want to take a break from the hustle and bustle of daily life and find some peace and calm in the midst of it all.
The Benefits of Yoga
Now, I know what you might be thinking - “Yoga? Isn’t that just for hippies and crunchy granola types?” But let me tell you, there’s a reason why yoga has been around for thousands of years and why it’s still practiced by millions of people around the world today.
Firstly, yoga is a great way to increase flexibility and build strength. As we age, our muscles tend to get tighter and we lose some of our range of motion. But by practicing yoga regularly, we can counteract this and keep our bodies limber and supple.
Yoga is also great for reducing stress and anxiety. In today’s fast-paced world, it’s all too easy to get caught up in the hustle and bustle and forget to take time for ourselves. But practicing yoga can be a great way to slow down, breathe deeply, and tune out all of the noise.
Lastly, yoga can be a great way to connect with others. Whether you attend a class at your local gym or practice with friends in your living room, yoga is a wonderful way to bond with others and create a sense of community.
The 60-Minute Gentle Yoga Sequence
Now, let’s get to the good stuff - the yoga sequence itself! This 60-minute sequence is designed to be gentle and accessible to all levels of yogis - whether you’re a seasoned pro or a complete newbie.
1. Begin with Child’s Pose
Start by kneeling on the floor with your big toes touching and your knees wide apart. Stretch your arms out in front of you, then slowly lower your forehead to the mat and gently stretch your arms forward. Take a few deep breaths here and let yourself relax into the pose.
2. Move into Cat-Cow
From Child’s Pose, come up onto your hands and knees and move into Cat-Cow. Inhale as you arch your spine and lift your head and tailbone, then exhale as you round your spine and tuck your chin to your chest. Move through a few rounds of Cat-Cow, coordinating your breath with your movements.
3. Transition into Downward-Facing Dog
From Cat-Cow, tuck your toes and lift your hips up and back into Downward-Facing Dog. Keep your knees bent if you need to, and pedal out your feet to stretch your calves and hamstrings.
4. Move into Standing Forward Fold
From Downward-Facing Dog, step your feet up to meet your hands and fold forward over your legs. Bend your knees as much as you need to, and let your head and neck hang heavy.
5. Rise up into Mountain Pose
Sweep your arms out to the sides and rise up to standing, coming into Mountain Pose. Engage your thighs and lift your chest, reaching your arms up towards the ceiling.
6. Move into Warrior II
Step your left foot back behind you and turn your left toes out at a 45-degree angle. Bend your right knee and stretch your arms out to the sides, coming into Warrior II. Keep your shoulders relaxed and your gaze over your right fingertips.
7. Transition into Extended Side Angle
From Warrior II, reach your right arm forward and then down, coming into Extended Side Angle. Keep your left hand on your left hip or reach it up towards the ceiling.
8. Return to Mountain Pose
From Extended Side Angle, rise up to stand and return to Mountain Pose. Take a few deep breaths here and feel the energy flowing through your body.
9. Repeat on the Other Side
Repeat the entire sequence on the other side, starting with Child’s Pose and ending in Mountain Pose.
Final Thoughts
There you have it, friends - a 60-minute gentle yoga sequence that’s perfect for anyone looking to relax, unwind, and reconnect with their body and mind. Take some time for yourself today and give it a try - you won’t be disappointed!
