Yoga: a gentle 10-minute start
Easy movement, natural breathing and a moment of quiet. Follow your own comfort.
Your 10-minute practice
- 01
2 minutes · Settle in
Sit comfortably on a chair or mat. Relax your shoulders and let your breathing stay natural.
- 02
2 minutes · Mountain pose
Stand with feet a comfortable distance apart and knees soft. Gently lengthen upward without straining; take 3–5 normal breaths.
- 03
2 minutes · Shoulder circles
Seated or standing, slowly roll your shoulders four times forward and four times back. Stop if it hurts.
- 04
2 minutes · Notice the breath
Sit comfortably again. Watch your breath without changing it. When attention wanders, gently return.
- 05
2 minutes · Rest
Lie comfortably on your back with support if needed. Stay seated if lying down is uncomfortable. Rise slowly.
More gentle techniques
After the starter routine, choose one or two. Move slowly and keep breathing normally.
Seated cat–cow movement
Sit near the front of a sturdy chair, feet on the floor. As you inhale, open the chest a little; as you exhale, gently round the back. Repeat slowly 3–5 times.
Use a smaller movement or skip it if your back or neck hurts.
Seated side reach
Sit upright. Raise the right arm and lean slightly left; repeat on the other side. Stay for two natural breaths on each side.
Do not pull the shoulder upward or lean into pain.
Supported tree balance
Hold a wall or sturdy chair. Shift weight to one foot; keep the other toes on the floor with its heel near the ankle. Switch after 2–3 breaths.
Keep both feet down if unsteady. Do not press your foot against the knee.
Supported heel raises
Hold a sturdy chair while standing. Slowly lift both heels, then lower them. Repeat 4–6 comfortable times.
Skip this if you feel dizzy or unsteady.
Natural breath awareness
Sit comfortably with one hand on your belly. Notice its gentle movement for 5–6 ordinary breaths. There is no need to deepen the breath.
Do not hold your breath; stop if you feel uncomfortable.