This short sequence is a kind way to start or end the day. It takes about five minutes. Hold each pose for five slow breaths, move gently between them and rest whenever you need to.
The six poses
- Mountain pose: stand tall with your feet hip-width apart and arms relaxed. Feel your feet on the floor.
- Seated side stretch: sit cross-legged, reach your right arm up and over to the left, then switch sides.
- Cat–cow: on hands and knees, arch your back as you breathe in, round it as you breathe out.
- Child’s pose: sit back towards your heels with your forehead resting down and arms forward.
- Seated twist: sit tall and turn gently to one side, then the other.
- Rest: lie on your back with your arms relaxed and breathe naturally for a minute or two.
How to move between poses
Transitions matter as much as the poses themselves. Move slowly, let the breath lead, and take an extra breath whenever you need it. In general, open and lift the body as you breathe in, and fold or twist as you breathe out.
Make each pose your own
- Mountain pose: stand with your back against a wall if your balance feels unsteady.
- Seated side stretch: sit on a chair instead of the floor.
- Cat–cow: place a folded blanket under your knees, or do it seated with hands on your knees.
- Child’s pose: widen your knees, or rest your chest on a stack of cushions.
- Seated twist: keep it small and lengthen your spine before you turn.
- Rest: bend your knees or place a rolled blanket under them.
A four-week progression
- Week 1: do the sequence once, holding each pose for three to five breaths.
- Week 2: hold each pose a little longer and focus on smooth breathing.
- Week 3: repeat the sequence twice, with a short rest in between.
- Week 4: add a few minutes of gentle sun salutation or bedtime stretches.
Common questions
Morning or evening?
Either. Mornings can feel energising; evenings can help you unwind. Choose the time you can keep.
What if a pose hurts?
Come out of it straight away. Try the gentler option, or skip it and ask a qualified teacher for advice.
Can I print the sequence?
Yes. Download the free gentle yoga sequence sheet.
Key points
- Let the breath lead every movement.
- Use props and gentler options freely.
- Finish with rest.
Try it now: follow the sequence with timed cues
Prefer paper? Download the free gentle yoga sequence sheet.
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
