Discover a restorative 60-minute practice, easily accessible via a downloadable PDF, designed for all levels seeking mindful movement and deep relaxation.
This sequence blends accessible poses, utilizing props for support, offering a calming experience for both body and mind, promoting overall well-being.
What Defines “Gentle” Yoga?
Gentle yoga isn’t about avoiding effort; rather, it prioritizes mindful movement and listening to your body’s individual needs. It’s characterized by slower transitions, modifications offered for each pose, and a focus on breathwork to deepen the experience. This approach makes yoga accessible to everyone, regardless of age, flexibility, or prior experience.
Within a 60-minute gentle sequence, poses are held for longer durations, allowing for deeper stretching and relaxation. Props like blocks, bolsters, and pillows are frequently incorporated to support the body and enhance comfort. The emphasis is on releasing tension, improving circulation, and cultivating a sense of calm, rather than pushing physical limits. It’s a practice rooted in kindness – towards yourself and your body – fostering a peaceful connection between mind, body, and spirit.
Ultimately, gentle yoga is about finding ease within the poses, honoring your boundaries, and experiencing the therapeutic benefits of yoga in a safe and nurturing environment.
Benefits of a Gentle Yoga Practice

A 60-minute gentle yoga sequence offers a wealth of benefits for both physical and mental well-being. Physically, it improves flexibility, balance, and range of motion, easing muscle tension and joint stiffness. The slower pace and supported poses are particularly beneficial for those recovering from injuries or managing chronic pain.
Mentally, gentle yoga reduces stress and anxiety by activating the parasympathetic nervous system – the body’s “rest and digest” response. Focused breathing techniques calm the mind, promoting a sense of inner peace and clarity. Regular practice can enhance sleep quality, boost mood, and increase self-awareness.
Furthermore, this practice cultivates a deeper connection to your body, fostering self-compassion and acceptance. It’s a powerful tool for managing daily stressors and promoting overall holistic health, making it ideal for all seeking a balanced lifestyle.

Preparing for Your Practice
Before beginning this 60-minute sequence, ensure a quiet space and gather necessary props like blocks and a bolster for optimal support and comfort.
Necessary Props for the Sequence
To fully enjoy and safely modify the poses within this 60-minute gentle yoga sequence, having a few key props readily available is highly recommended. A bolster is incredibly versatile, providing substantial support in poses like Supported Child’s Pose and Supported Bridge Pose, allowing for deeper relaxation and opening.
Yoga blocks (two are ideal) offer adjustable height and stability, assisting with reaching the floor in poses like Gentle Caterpillar Pose and modifying poses to suit individual flexibility. A pillow or additional blanket can be used for cushioning under knees or hips, enhancing comfort during seated or supine postures.
While not essential, a strap can be helpful for those with limited flexibility, aiding in reaching limbs in poses like Paschimottanasana. Remember, props are tools to support your practice, not limitations, so feel free to experiment and find what works best for your body!
Creating a Calming Environment
Before beginning this 60-minute gentle yoga sequence, cultivate a peaceful atmosphere to enhance your practice. Dim the lights or use soft, natural lighting to promote relaxation and a sense of tranquility. Consider incorporating calming scents like lavender or chamomile through an essential oil diffuser or candle – ensuring proper ventilation, of course.
Minimize distractions by silencing your phone and informing those around you that you need uninterrupted time. Gentle, instrumental music can further deepen the calming effect, masking external noises and guiding you inward.
Finally, ensure the room is comfortably warm to allow your muscles to relax and open more easily. A clutter-free space contributes to a clearer mind, so take a moment to tidy up before unrolling your mat and beginning your journey towards mindful movement and inner peace.

The 60-Minute Gentle Yoga Sequence

Embark on a thoughtfully designed 60-minute journey, divided into warm-up, core poses, and cool-down phases, detailed in the accompanying PDF guide.
Phase 1: Warm-up (10 Minutes)
Begin your 60-minute gentle yoga sequence with a crucial 10-minute warm-up, preparing your body for deeper stretches and poses, as outlined in the PDF.
Start with Constructive Rest Pose (Savasana Variation), gently supporting your lower back with a bolster or pillows, encouraging relaxation and spinal alignment. This foundational pose eases you into the practice.
Transition into Gentle Cat-Cow Stretch (Marjaryasana to Bitilasana), synchronizing breath with movement to mobilize the spine, improve posture, and release tension. Flow smoothly between these poses, focusing on mindful awareness.
These initial poses are designed to increase blood flow, lubricate joints, and calm the nervous system, setting a peaceful tone for the remainder of the sequence, detailed within the downloadable PDF.
Constructive Rest Pose (Savasana Variation)
Initiate this restorative pose, a foundational element of the 60-minute gentle yoga sequence PDF, by lying supine with knees bent and feet flat on the floor.

Gently support your lower back with a bolster, pillows, or a folded blanket, creating a comfortable and passive opening in the spine. Arms rest comfortably by your sides, palms facing up.
Close your eyes and focus on your breath, allowing your body to completely relax and release tension. Notice the natural curves of your spine supported by the props.
Hold this pose for 3-5 minutes, deepening relaxation and preparing the body for subsequent poses. This variation of Savasana is incredibly gentle and accessible for all levels, as detailed in the PDF.
Gentle Cat-Cow Stretch (Marjaryasana to Bitilasana)
Transition seamlessly from Constructive Rest into this dynamic duo, a core component of the 60-minute gentle yoga sequence PDF, on your hands and knees. Ensure hands are shoulder-width apart and knees hip-width apart.

Inhale into Cow Pose (Bitilasana), dropping your belly towards the floor, lifting your chest and tailbone towards the ceiling, and gently gazing upwards.
Exhale into Cat Pose (Marjaryasana), rounding your spine towards the ceiling, tucking your chin to your chest, and drawing your navel towards your spine.
Continue flowing between these two poses for 5-10 breaths, synchronizing movement with your breath. This gentle spinal mobilization, as outlined in the PDF, improves flexibility and relieves tension.
Phase 2: Core Poses (30 Minutes)
Now we move into the heart of the 60-minute gentle yoga sequence PDF, dedicating 30 minutes to foundational poses that build strength and flexibility. This phase focuses on mindful engagement and gentle deepening of stretches.
Prepare to explore poses like Wind Release (Pawanmuktasana), promoting digestion and releasing lower back tension, detailed with modifications in the PDF.
We’ll also incorporate Thread the Needle (Urdhva Mukha Pasasana Variation), a gentle twist that opens the shoulders and upper back, and Gentle Caterpillar (Paschimottanasana Variation), a supported forward fold.
Finally, Supported Bridge Pose (Setu Bandhasana with Block) will gently strengthen the back and open the chest, all clearly illustrated within the downloadable PDF for easy practice.
Wind Release Pose (Pawanmuktasana)
Within the 60-minute gentle yoga sequence PDF, Pawanmuktasana, or Wind Release Pose, is a cornerstone for digestive health and lower back relief. This pose gently compresses the abdomen, aiding in releasing trapped gas and stimulating the digestive organs.
To practice, lie on your back and draw your knees towards your chest, clasping your hands around your shins. Maintain a gentle curve in your spine, avoiding any strain.
The PDF provides detailed instructions on modifications, such as keeping one leg extended or gently rocking side to side, to suit varying levels of flexibility.
Hold for several breaths, focusing on releasing tension in the lower back and abdomen, as guided within the sequence’s PDF instructions.
Thread the Needle Pose (Urdhva Mukha Pasasana Variation)
As detailed in the 60-minute gentle yoga sequence PDF, Thread the Needle Pose is a wonderful spinal twist that gently opens the shoulders and upper back. Starting on your hands and knees, slide your right arm under your left, bringing your right shoulder and ear towards the floor.
The PDF emphasizes maintaining a comfortable position, utilizing a block under your head if needed for support. Extend your left arm overhead or wrap it around your waist for a deeper stretch.
This variation, accessible through the downloadable PDF, focuses on gentle opening rather than forcing the twist, making it suitable for all levels.
Breathe deeply, allowing the twist to deepen with each exhale, as illustrated within the sequence’s PDF guide.
Gentle Caterpillar Pose (Paschimottanasana Variation)
The 60-minute gentle yoga sequence PDF presents a modified Caterpillar Pose, a soothing forward fold designed to release tension in the spine and hamstrings. Begin seated with legs extended forward, a slight bend in the knees is encouraged, as highlighted in the PDF.
Inhale to lengthen the spine, and as you exhale, gently fold forward from the hips, reaching towards your feet. The PDF stresses avoiding any strain, prioritizing a comfortable stretch over achieving a deep fold.
Support yourself with your hands, perhaps resting them on your shins or thighs, as demonstrated in the downloadable PDF.
Focus on breathing deeply, allowing gravity to assist the stretch, promoting relaxation and flexibility, as detailed within the sequence’s PDF instructions.
Supported Bridge Pose (Setu Bandhasana with Block)
The 60-minute gentle yoga sequence PDF features Supported Bridge Pose, a restorative variation of Setu Bandhasana, offering a gentle backbend and chest opener. Lie on your back with knees bent and feet flat on the floor, hip-width apart, as illustrated in the PDF.
Lift your hips off the floor and slide a yoga block (or firm cushion) underneath your sacrum – the PDF emphasizes choosing a comfortable height. This support reduces strain and allows for deeper relaxation.
Arms can rest alongside your body, palms facing down, or gently clasp hands underneath your lower back, as shown in the downloadable PDF.
Breathe deeply, allowing your chest to open and feeling a gentle stretch in your spine, guided by the instructions within the sequence’s PDF.

Phase 3: Cool-down & Relaxation (20 Minutes)
The final phase of this 60-minute gentle yoga sequence, detailed in the downloadable PDF, focuses on calming the nervous system and integrating the practice. This 20-minute cool-down begins with Supine Spinal Twist (Supta Matsyendrasana), gently releasing tension in the spine.
Next, Happy Baby Pose (Ananda Balasana) opens the hips and lower back, promoting relaxation, with modifications available in the PDF for varying flexibility levels.
Following this, Supported Child’s Pose (Balasana with Bolster) offers a deeply restorative experience, utilizing a bolster for comfort, as demonstrated in the PDF’s visual guide.
The sequence culminates in Final Relaxation (Savasana), allowing for complete surrender and absorption of the practice’s benefits, fully explained within the PDF.
Supine Spinal Twist (Supta Matsyendrasana)
This pose, detailed in the 60-minute gentle yoga sequence PDF, gently releases tension in the spine and lower back. Lie on your back with knees bent and feet flat. Extend arms to the sides, palms facing down.
Inhale deeply, then exhale and gently drop both knees to one side, keeping shoulders grounded. Gaze can be directed towards the opposite hand or straight up. Hold for 5-10 breaths, focusing on releasing any tightness.
The PDF provides modifications, such as placing a block under the knees for support, catering to different flexibility levels. Repeat on the other side, ensuring evenness and mindful movement.

This twist promotes spinal mobility and aids digestion, offering a calming effect, fully illustrated within the downloadable PDF guide for optimal practice.
Happy Baby Pose (Ananda Balasana)
Featured within the 60-minute gentle yoga sequence PDF, Happy Baby is a playful yet deeply restorative pose. Lie on your back, bend your knees towards your chest, and grasp the outsides of your feet with your hands.
Keep your lower back flat on the floor, gently rocking from side to side. This opens the hips and inner groins, releasing tension and promoting a sense of calm. The PDF illustrates proper alignment.
Modifications are included for those with limited flexibility – you can hold behind the thighs instead of the feet. Breathe deeply, allowing your sacrum to settle.
This pose is known to relieve stress and mild lower back discomfort, detailed with clear instructions in the downloadable PDF for a safe and effective practice.
Supported Child’s Pose (Balasana with Bolster)
Within the 60-minute gentle yoga sequence PDF, Supported Child’s Pose offers profound relaxation. Place a bolster lengthwise along your body, from your thighs to your chest, as illustrated in the PDF.
Gently fold forward, resting your torso over the bolster. Extend your arms forward or alongside your body, palms facing up. This variation deeply relaxes the back, shoulders, and hips.
The bolster provides support, allowing for a more passive and restorative experience. Breathe deeply into your lower back, releasing tension with each exhale.
The downloadable PDF provides modifications, such as using a pillow if a bolster isn’t available, ensuring accessibility for all levels. This pose promotes calmness and inner peace.
Final Relaxation (Savasana)
Concluding the 60-minute gentle yoga sequence PDF, Savasana – Corpse Pose – is paramount for integration. Lie flat on your back, legs slightly apart, arms at your sides, palms facing up, as detailed in the PDF.
Close your eyes and consciously relax every muscle in your body, starting with your toes and moving upwards. Release any remaining tension, allowing your breath to become natural and effortless.
The PDF emphasizes the importance of stillness during Savasana, allowing the benefits of the practice to fully permeate your being. This is a time for complete surrender and receptivity.
Remain in Savasana for at least 5-10 minutes, or longer if desired; Gently wiggle your fingers and toes to reawaken, and slowly roll onto your right side before sitting up.

Resources for Downloading the Sequence (PDF)
Enhance your practice with our readily available 60-minute gentle yoga sequence in convenient PDF format! This downloadable resource provides a detailed, printable guide for personal use or for yoga instructors seeking to share a calming flow.
The PDF includes clear instructions for each pose, modifications for varying levels, and suggested timings, ensuring a seamless and accessible experience. It’s designed for instant download, allowing immediate access to this restorative practice.
Within the PDF, you’ll find the complete sequence, including warm-up, core poses, and cool-down phases, mirroring the structure outlined previously. Props suggestions are also clearly indicated.
Access this valuable tool to deepen your yoga journey and promote relaxation and well-being. Find the download link below to begin your 60-minute gentle yoga experience today!










































































