60 Minute | Gentle Yoga Sequence Pdf

We begin not with movement, but with stillness. The first ten minutes are dedicated to shifting gears from the Sympathetic nervous system (fight or flight) to the Parasympathetic (rest and digest).

The nervous system has a built-in protective mechanism called the "stretch reflex." If you push a muscle too hard, too fast, the body resists to protect you from tearing. But when you breathe deeply and move slowly—hovering at a sensation that is noticeable but not painful—you signal to your brain that you are safe. 60 minute gentle yoga sequence pdf

PHASE 3: STANDING FLOW (20 Mins) - Downward Dog (bent knees ok) (2 mins) - Standing Forward Fold (knees bent) (3 mins) - Low Lunge (3 mins L, 3 mins R) - Wide-Legged Forward Fold (3 mins) We begin not with movement, but with stillness

| Pose | Key Cues | Common Mistake | Fix | | :--- | :--- | :--- | :--- | | | Move with breath, start from tailbone | Over-craning neck | Keep neck long, gaze between thighs in Cat | | Warrior II | Front knee over ankle, back leg strong | Hips opening sideways | Draw front hip back, back hip forward | | Supine Figure-4 | Active toes, passive stretch | Lifting head off floor | Keep head and shoulders heavy | | Savasana | Palms up, jaw relaxed | Subtle muscle bracing | Consciously sigh out on exhale | But when you breathe deeply and move slowly—hovering

[ 60-MINUTE GENTLE YOGA QUICK GUIDE ]