Yoga Basics - Gentle & Easy 21-Day Practice

Learn to use a belt to deepen yoga practice, guiding shoulder mobility, twists like gomukhasana, hamstring stretches, and breath awareness to protect the joints and center the body.

Use bricks or blocks, or improvised props like books or milk bottles, to support a gentle yoga practice with seated twists, chest openers, and shoulder-friendly backbends, ending with shavasana.

Learn to use a chair to support a gentle yoga practice, guiding cat-cow, downward dog, twists, and hamstring lengthening while aligning the spine and hips.

Explore utthita trikonasana, the extended triangle pose, with chair, belt, and bricks to safely open the hips and spine. Build heat through alignment, breath, and a final shavasana.

Explore Virabhadrasana I with chair and belt supports, warming hip flexors, aligning knee and ankle, and building balance, strength, and opening through guided poses.

Explore Virabhadrasana II with chair support, open pelvis pose, and guided twists, warming up with Bhadrasana and Madhyasana transitions, then finish with Shavasana and Namaste.

Learn the basic downward facing dog pose (Adho Mukha Svanasana) with step-by-step warmups, cat-cow flow, chair-assisted alignment, twists, and a final relaxation in Shavasana.

Learn Bhujangasana, the cobra pose, through a floor warm‑up, spinal lengthening, and breath‑driven chest lift from tabletop, concluding with a calming shavasana.

Practice a gentle twist sequence that opens the chest and neck, releases the shoulders and upper trapezius, and strengthens the belly through seated, floor, and chair-assisted twists with mindful breathing.

Flow through a gentle backbend sequence that warms the spine and lengthens the hip flexors, moving from cat-cow to brick-supported poses, twists, cobra to upward facing dog, then Namaste.

Engage in a gentle forward bend sequence that starts with hamstring stretches using a belt, moves through bound poses and chair-assisted variations, and ends with Viparita Karani and Shavasana.

I guide gentle shoulder and back release with bhavadasana, shoulder circles, twists, and breath, using bricks for support, finishing in shavasana for restoration.

Practice a gentle core yoga sequence focusing on core activation with floor work, twists, and leg movements, using bricks and a belt for alignment, ending with shavasana.

Practice flow yoga with a chair to guide cat-cow, downward facing dog, and sun salutations. Support your practice with yoga basics in a gentle 21-day plan.

Experience a gentle soft flow from shoulder warm-ups and tabletop through cobra, plank, and downward dog, into Narasana and puppy pose, finishing with mindful breath and Namaste.

practice a soft flow on the floor with a belt, guiding breath through hip-opening twists and knee-based poses to relax the back, ending in viparitakarani and the happy baby pose.

Practice yin yoga with chair, bricks, and belt to gently open the spine, hips, and sides through twists, supported bridge, and seated poses, ending in a relaxation shavasana.

Practice a restorative yin yoga session using props like bolster, bricks, and belt to support gentle poses, including cat-cow, child pose, butterfly, and supported bridge, ending with a calm shavasana.