15 minute Gentle Yoga Sequence
Join our New Beginnings Yogi’s Janelle Roth and Connie Cline as they go through a 15 minutes gentle yoga sequence to start your day.
You can either click on the video below to watch a video that walks you through the 15 minute sequence or read the descriptions below. If you have a screen sharing app you can also watch it on your TV or view it through Vimeo on your TV. I hope you enjoy the sequence to get your home practice a kick start.
15 Minute GentlE Yoga Sequence to Start or End your Day!
This short sequence should last 10-15 minutes depending on how many repetitions you do. Have handy a yoga mat, a strap (or use a scarf or belt) and a block. If you don’t have a block I give you an alternative. Enjoy!
Knee To Chest
- Start on your back, inhale through your nose to the count of 3 and raise both arms overhead, stretch out your legs, giving your body a full body stretch. Exhale, blow it out your mouth.
- Bring your right knee into your chest. Interlace your fingers below your knee or behind your thigh.
- Gently pull your right knee toward your chest or, if pulling the knee toward the chest creates discomfort, toward your right armpit.
- Relax your shoulders.
- Hold knee to chest for 5 to10 full breaths or longer if you like.
- Release your right leg as you bring your arms overhead.
- Repeat with your left leg.
- Start on your back on your mat, knees bent, feet on mat.
- As you exhale, tilt your pelvis backward, pressing your lower back into the floor.
- Inhale and return to neutral spine.
- Let the motion be gentle, slow-moving and wave-like.
- Repeat slowly 10 to 12 times or more if you like.
Side to Side Twist with Block
- Raise your knees and feet off the floor. If you have a block, place it between your calves and squeeze the block.
- If you don’t have a block, keep the inner edges of your feet and the knees touching.
- Move your arms out to the side for balance.
- Inhale as you drop your knees slowly to the left—no more than halfway to the floor.
- Exhale and bring your knees back to center.
- Inhale and drop your knees to the right—no more than halfway to the floor.
- Exhale and bring your knees back to center.
- Repeat the sequence 5 to10 times on each side.
Reclining Hamstring Stretch with Strap, belt or hand towel
- On you back, place your strap on the instep of your right foot
- Extend your right foot towards the ceiling, pressing up with the heel and pulling down with the strap.
- Left leg is extended with foot flexed, toes toward ceiling. * Knee can be bent if it is more comfortable
- Engage all the muscles in both legs.
- Relax your neck and shoulders.
- Hold for 5 slow full breaths, inhaling and exhaling.
- Repeat on left foot.
Note: you can use a belt or scarf instead of strap!
- On your back, knees bent, feet on the floor.
- Hands by your sides as close to heels as possible
- Press your feet down, tuck your shoulders under and lift your hips.
- Tuck your shoulders underneath you and grasp your hands below your back
- Hold for 5 breaths then bring hips back to the mat
- Repeat 2 to 3 times
- On hands and knees, knees under your hips, hands under your shoulders
- Blanket under knees if desired for padding
- Alternate between cat/cow poses
- Cow: Inhale lower your spine, raise your head
- Cat: Exhale arch your back, lower your head
- Repeat as many times as desired.
- Start on all fours.
- Settle your hips back near your heels, arms outstretched, forehead to floor
- Knees can be wide or together
- Place forehead on block if needed for extra support
- Pad knees with blanket if desired
- Hold for 5-10 breaths or as long as you want
- On your back, tuck your left toe under your right knee.
- Twist to your left knee and hip to the right, gently guiding your knee with your right hand
- If comfortable on your neck, look to the left.
- Hold 4-5 breaths.
- Repeat with other leg.
Savasana-Relaxation to prepare for your day or end your day
- Savasana (shah-VAHS-uh-nuh)
- On your back legs outstretched arms by your side, palms facing up.
- Bolster or rolled blanket under your knees.
- You can also use a rolled blanket, lengthwise under your spine.
- Close your eyes and focus on your breathing. Breathe from your diaphragm, which is in your lower belly. Push out the muscles in your diaphragm as you inhale.
- Inhale for three to five counts. Then exhale for another five counts.
- Repeat the breathing sequence until you feel relaxed
- Enjoy your relaxation for 1-3 minutes relaxation or longer if you like!
Special thanks to our Yogi models Janelle Roth & Connie Cline and photographer Ann Brackeen.