Some of the people who need yoga most are the ones most nervous to try it. They’re stiff, out of shape, recovering from something or just not sure they’ll fit in. If that’s you, I want you to know that gentle yoga for beginners exists for exactly this reason. You don’t need to be flexible. You don’t need to be fit. You just need to start.
What is gentle yoga?
Gentle yoga is a slower, softer style of practice. Poses are simpler, transitions are slower and there’s more time to rest and breathe. The focus is on feeling good in your body, not on pushing it.
A gentle class might include:
- Slow breathing to help you settle
- Easy movements for the spine, hips and shoulders
- A few standing poses with support
- Floor stretches for common tight spots like the lower back and hips
- A long, relaxing rest at the end
You’ll still get the benefits of a physical practice. It just comes in a kinder, slower package.
Who is gentle yoga good for?
Gentle yoga is wonderful for:
- Complete beginners
- People who feel stiff or inflexible
- Anyone returning after a long break
- Older adults
- People recovering from illness or injury, with their doctor’s okay
- Those who are pregnant or trying to conceive
- Anyone having a tired, stressed or slow day
Honestly, it’s good for everybody. Even experienced students need a gentle day sometimes.
Gentle yoga poses to try at home
If you’d like to try a few minutes at home first, here are some kind starting points. Move slowly and stop if anything hurts.
Seated breathing. Sit on a cushion or chair. Breathe slowly in and out through the nose for a minute or two.
Cat and cow. On hands and knees, gently round your back as you exhale, then let your belly drop and lift your gaze as you inhale. A lovely way to wake up the spine.
Child’s pose. Knees wide, big toes together, sit back toward your heels and rest your forehead on the floor or a pillow.
Supported bridge. Lie on your back, knees bent, and lift your hips. Slide a firm pillow or block under your low back and rest there.
Knees to chest. Lying on your back, hug your knees in and rock gently side to side.
Legs up the wall. Lie near a wall and rest your legs up on it. A simple way to unwind before bed.
Rest. Lie on your back with a pillow under your knees and a blanket over you. Stay for a few minutes and just breathe.
If you have an injury, a health condition or you’re pregnant, check with your doctor before starting a new practice.
Tips for starting yoga when you’re stiff
Forget about touching your toes. Flexibility comes with practice. It isn’t the price of admission.
Use props. Blocks, straps, blankets and bolsters bring the floor closer and make poses comfortable. They’re not a sign of weakness. Experienced students use them all the time.
Bend your knees. Almost always a good idea in forward folds.
Rest whenever you need. Child’s pose is always available.
Breathe. If you’re holding your breath, back off a little.
Be patient. Small, regular practice beats one big push.
Which class should you try first?
At our studio in Rockville Centre, here’s where I’d send a nervous beginner:
Newbies is for people who have never done yoga. We explain what yoga is, take time with the yogic breath and walk through the basic postures one by one, with a big emphasis on injury prevention. It’s 60 minutes, and by the end you’ll feel ready to take any class on the schedule.
Revolution Gentle Flow is an extra gentle flow class for everybody. It includes gentle postures for the lower back, hips and joints, calming breath, relaxation and gentle abdominal and pelvic floor work. It’s especially safe and welcoming for those who are pregnant or trying to conceive. It’s 60 minutes and open to all levels.
Revolution Restorative is completely passive. You’re supported by props in each pose and end with yoga nidra. If you’re exhausted or stressed, this is a beautiful place to land. You can see times on our restorative yoga page.
What to expect at your first gentle class
Arrive 10 to 15 minutes early so you can settle in. Tell your teacher it’s your first time and mention any injuries. Bring water and wear something comfortable. If you don’t have a mat, you can rent one for $3.
Then just follow along. Modifications are always offered. Nobody is watching you as closely as you think, and everyone in the room was a beginner once.
Can you practice gentle yoga online?
Yes. Our on-demand library includes gentle and beginner classes, plus guided paths like a 7-day beginner reset and a 14-day introduction. You can explore them through Practice Anywhere.
Start gently
The easiest way to begin is our New Student Special: three weeks of unlimited classes for $49.99, in studio, by livestream and on demand. That’s plenty of time to try Newbies, Gentle Flow and Restorative and find what your body loves.
