What is Gentle Yoga? + 5 Poses to Help You Relax

Gentle yoga combines slow stretches and controlled breathing to help you relax and stay calm. By syncing your breath with movement, gentle yoga poses help strengthen the mind-body connection, keeping you centered and in the present.

This low-impact style is perfect for beginners, seniors, those with injuries, or anyone seeking a soothing practice. So, if you’re looking to stretch, move, and get the benefits of yoga without straining your body, gentle yoga is the way to go!

Who Is Gentle Yoga For?

Everybody! Gentle yoga is the perfect option for:

Beginners

People with chronic health issues or injuries

Pregnant people

Seniors

People with limited mobility, flexibility, and strength

Gentle yoga is great for anyone who wants a mindful, slow, meditative yoga practice.

5 Gentle Yoga Poses for All Fitness Levels

A few gentle yoga poses to help you get started include:

Corpse Pose

This relaxation pose helps you unwind, releasing any tension in your body and calming your mind.

Lie flat on your back with your arms relaxed at your sides, palms facing up. Place a bolster under your knees for lower back support.

Let your feet fall naturally to the sides.

Close your eyes and breathe deeply, staying in the pose for 5–10 minutes.

Cat-Cow Pose

This gentle flow between two poses stretches your spine, improves posture, and relieves tension in the back and neck.

Start on your hands and knees in a tabletop position. If you have knee pain, place a folder blanket under your knees.

Inhale as you drop your belly, lift your head and tailbone, and arch your back (Cow Pose).

Exhale as you round your spine, tucking your chin and pelvis (Cat Pose).

Repeat the movement slowly for 5–10 breaths, moving with your breath.

In case of limited mobility or balance issues, here’s how you can modify this pose:

Sit upright on a chair with your feet flat on the floor.

Place your hands on your thighs.

Inhale as you arch your back and look up, letting your chest expand.

Exhale as you round your spine, tucking your chin to your chest.

Repeat for 5–10 breaths.

Child’s Pose

Child’s Pose gently stretches the hips, thighs, and lower back, promoting relaxation and calming the mind.

Kneel on the mat and place a cushion under them or between your thighs for more comfort.

Sit back on your heels, and extend your arms forward.

Lower your chest toward the floor. You can use a bolster under the chest for more support.

Rest your forehead on the mat and breathe deeply for 3–4 minutes.

Seated Spinal Twist

This pose helps improve spinal flexibility and gently massages your abdominal organs.

Sit on the floor with your legs extended in front of you.

Bend your right knee and place your right foot flat on the floor outside your left thigh.

Place your right hand behind you for support and your left elbow outside your right knee.

Gently twist to the right, holding for 5–10 breaths, and then switch sides.

If you feel uncomfortable sitting on a mat, you can use a chair:

Sit sideways on a chair with your feet flat on the ground.

Hold onto the back of the chair and gently twist your torso toward it.

Keep your hips square and hold the twist for a few breaths before switching sides.

Triangle Pose

Triangle Pose stretches your legs, hips, and spine while improving balance and strengthening the lower body.

Stand with your feet wide apart. If you have limited mobility or trouble balancing, consider sitting on a chair.

Turn your right foot out and your left foot slightly inward.

Extend your arms out to the sides and hinge at your hips to tilt your torso over your right leg.

Rest your right hand on your shin or a block and extend your left arm upward.

Hold for a few breaths, then switch sides.

Types of Gentle Yoga

There are various types of gentle yoga, each offering a different approach to coming into a pose and holding it. It’s all about moving mindfully at your own pace and becoming aware of your body’s needs. The different types include:

Restorative Yoga

Restorative yoga focuses on holding poses for several minutes, often 10 minutes or more. It uses props such as bolsters, blankets, or yoga blocks to support your body better ensuring complete relaxation in each pose.

Yin Yoga

While yin yoga also focuses on long holds, often with the use of props, it aims to stretch the deep connective tissues like the ligaments, tendons, and fascia. This allows your body to gently stretch and release tension, improving flexibility and mobility.

Somatic Yoga

The goal of somatic yoga is to reconnect the mind and the body through slow, gentle, and mindful movement. It encourages you to become aware of your body and identify areas of tension and discomfort as you melt into each pose.

Chair Yoga

Chair yoga is a great way to practice yoga if you have mobility or balance issues. It requires you to do yoga poses on or with the support of a chair, modifying them to suit your needs.

Slow Flow Yoga

Slow-flow yoga is a slower form of Hatha Yoga practice. In slow-flow yoga, you’ll do fewer poses, giving you more time to settle into each one. This makes it easier to focus, stretch your body deeply, and feel calm and relaxed by the end of the session.

Benefits of Gentle Yoga

Gentle yoga offers all the benefits of traditional yoga but with a slower, more relaxed pace. Here’s why it stands out:

Safer Movements: The slower pace and controlled stretches make it ideal for seniors, those with mobility issues, or anyone recovering from injuries.

Accessible for Everyone: With modifications, props, and chair-based poses, gentle yoga is accessible to all ages, fitness, and flexibility levels.

Lower Injury Risk: By avoiding intense or complex postures, it’s especially helpful for those with joint pain, chronic issues, or beginners starting their fitness journey.

Stress Relief: Gentle yoga emphasizes relaxation and mindfulness rather than intense movement, helping you slow down, release tension, and feel more at ease.

Gentle yoga is highly beneficial, but working with a dedicated coach can enhance the benefits. A coach can tailor poses to your needs, helping you practice safely and effectively.

Practice Gentle Yoga with a 1-on-1 Coach

Gentle yoga is all about feeling calmer and more relaxed, and the personalized guidance of a dedicated coach can be immensely helpful here. With personalized guidance, your coach can adapt poses to suit your comfort level, whether it’s using props, exploring chair modifications, or working towards improved flexibility or reduced stiffness. They’ll ensure every pose and hold feels comfortable, making your workout effective and safe.

MyYogaTeacher’s 1-on-1 sessions are live and also include real-time feedback and guidance from your coach. Whether you’re a beginner, dealing with an injury, or just seeking a more personalized approach, a dedicated coach can help you get the full benefits of gentle yoga in a way that works best for you. Here are some coaches who can help you get started: