gentle
30-Minute Gentle Hatha Yoga
Hatha yoga as a regular practice builds a genuinely different relationship with the body — one of attention, kindness, and curiosity rather than push-through discipline.
30 min · Kit: Yoga mat, Optional: blanket, two blocks
The session
- 13 min: Seated meditation and pranayama (3-part breath)
- 23 min: Seated twists each side
- 33 min: Standing mountain pose and intention setting
- 43 min: Sun salutation × 3 (slow, gentle version)
- 53 min: Warrior 1 and Warrior 2 each side
- 63 min: Triangle pose each side
- 73 min: Tree pose each side (balance)
- 83 min: Bridge pose — hold and breathe
- 93 min: Supine twist each side
- 103 min: Savasana
Worth knowing
- Hatha yoga practiced slowly is very different from a vigorous vinyasa class — this is a genuine rest for the nervous system
- Held poses build strength as well as flexibility — warrior poses are genuinely demanding with time
- Props under the back knee in warrior poses remove strain — always use them when needed
- Breathwork (pranayama) is the foundation of yoga — not a bonus
