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. 

Blessings!

Brandy Wismer

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.

Pelvic Tilts

Pelvic Tilts - Lengthen Your Spine

Pelvic Tilts - Lengthen Your Spine

  • 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

Side to Side Twist with Block

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

Hamstring Stretch with Strap

Hamstring Stretch with Strap

  • 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!

Bridge Pose

Bridge Pose

Bridge Pose

  • 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

 

Cat/Cow

Cow: Inhale lower your spine, raise your head

Cow: Inhale lower your spine, raise your head

Cat - Exhale and Arch your spine

Cat - Exhale and Arch your spine

  • 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.

 

 

Child’s Pose

Child’s Pose, knees wide, head to mat

Child’s Pose, knees wide, head to mat

Child’s Pose, knees padded with blanket, head to block, knees together

Child’s Pose, knees padded with blanket, head to block, knees together

  • 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

 

Reclined Twist

Reclined Twist, Hand to Knee, Faced Turned opposite direction

Reclined Twist, Hand to Knee, Faced Turned opposite direction

  • 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

You may not get a neck massage at home, but your body will thank you for the restful start to the day.  Enjoy your day!  

You may not get a neck massage at home, but your body will thank you for the restful start to the day. 

Enjoy 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.