gentle
20-Minute Gentle Flow for Beginners
A gentle yoga flow twice a week builds a meaningful foundation of body awareness, flexibility, and calm that supports everything else you do.
20 min · Kit: Yoga mat, Optional: chair for standing pose support
The session
- 12 min: Seated breath awareness — sit comfortably, hands on knees
- 22 min: Seated neck and shoulder rolls
- 33 min: Cat-cow flowing with breath — 10 slow rounds
- 43 min: Downward dog to child's pose flow — 8 rounds
- 53 min: Low lunge each side with option to drop back knee
- 62 min: Warrior 2 — grounded and wide-legged, arms extended
- 72 min: Triangle pose — lean over front leg, reach arm up
- 83 min: Savasana — lie completely still, consciously release each area of the body
Worth knowing
- Yoga is a practice not a performance — there is no destination, only the experience of each breath
- Props are not signs of weakness; they are tools for exploration
- For those with wrist sensitivity: fists or forearms can replace flat palms
- A beginner who practises gently twice a week will progress significantly within a month
