If you happen to assume yoga is all about handstands and contorting your physique into near-impossible poses, you must know that there are a number of alternative ways to observe yoga. Light yoga, for instance, is suitable for almost anybody, rookies and veterans alike.

“Light yoga gives a nurturing and compassionate method to the physique,” says Sarah Cummins, RYT 500, E-RYT 200, YACEP, yoga teacher and licensed private coach. “It’s usually taught in a means that each one individuals can simply take part.”

What Is Light Yoga?

Light yoga is a gradual, tranquil observe by which you sometimes maintain poses for prolonged intervals of time.

“Light yoga may be taught in a wide range of methods, based mostly in your teacher’s yoga fashion or lineage and expertise,” Cummins says. “Light yoga might mix a gradual move with longer-held restorative positions that always embrace an emphasis on the breath in addition to meditation practices.”

Whereas every class will fluctuate, right here’s what you’ll be able to count on in a delicate yoga class in response to Cummins:

• Cues on safely and adequately align your physique.
• Ideas to make use of props similar to blocks, straps, blankets, and bolsters to assist with alignment and leisure.
• Fewer transitions from sitting to standing or kneeling to mendacity down for a smoother, extra relaxed expertise.
• Numerous choices and modifications to “meet you the place you’re and go away area to your exploration of poses,” she says.

Varieties of light yoga

Some yoga studios provide “gradual move” courses which are a gentler type of vinyasa yoga. And restorative yoga and yin yoga are each thought of “light” yoga practices.

Whereas each restorative yoga and yin yoga are light on the physique, there are some variations between the 2 kinds:

Restorative yoga: Incorporates roughly 5 – 6 postures which are meant to decelerate and restore the physique. Every pose is held for a pair minutes, utilizing a number of props for assist. The objective is whole consolation so that you simply launch all stress out of your muscular tissues.

Yin yoga: Holds fewer poses for longer intervals (three-to-five minutes), however “you’re penetrating to the deepest layers of connective tissue to carry elasticity, mobility, and power again to tight muscular tissues. Most yin poses are accomplished totally on the ground and can most probably really feel tougher than these in restorative yoga,” Cummins says.

Is Light Yoga Good For Learners?

Light yoga is a superb entry level to yoga for rookies. “Light yoga permits college students to maneuver by means of postures slowly and mindfully and observe yoga in a secure and efficient means,” Cummins says.

But it surely’s not solely for newbies.

“It’s a rewarding observe for the younger and previous, the versatile and rigid. It’s additionally nice for pregnant ladies and people recovering from damage,” she provides.

Light Yoga Sequence

Light yoga might embrace a mix of reclining, seated, and even standing or balancing poses. It’s easy to make any yoga observe gentler by including props, not going as “deep” right into a pose, or transferring extra slowly.

Together with extra intense flows, Yoga52 and Beachbody Yoga Studio on BODi each provide soothing practices that you are able to do at dwelling to wind down from an extended day at work, settle down after a exercise, or prepare for mattress.

If you happen to’re trying to create your personal move, listed below are some poses to strive.

1. Mountain pose (Tadasana)

• Begin standing along with your huge toes touching and your heels barely aside. Your arms ought to relaxation by your sides, palms dealing with ahead.
• Interact your thighs and lengthen your tailbone right down to create an extended backbone.
• Carry your chest and draw your shoulder blades again and down.
• Preserve your ears over your shoulders and your pelvis over your ankles.
• Take a number of deep breaths (contemplate holding for one minute).

2. Standing ahead bend (Uttanasana)

• Begin in mountain pose along with your toes hip-distance aside (or barely wider). Place yoga blocks on the mat in entrance of your toes. Take a deep breath.
• Exhale, bend your knees barely, hinge at your hips, and relaxation your fingers on the blocks.
• Look towards your legs and bend your knees as a lot as you need or want.
• Shift your weight ahead to align your hips over your heels.
• Keep right here for no less than three breaths.
• Take a breath and rise again as much as standing. Press down along with your toes and pull your low stomach in to assist your decrease again as you unfold.

3. Little one’s pose (Balasana)

• Begin in your mat on all fours. Place your fingers straight beneath your shoulders and your knees below your hips. Convey your huge toes collectively.
• Sink your hips again towards your heels. Relaxation your stomach between your thighs and contact your brow to your mat.
• Prolong your arms in entrance of you. Choice to achieve your arms behind you and cup your heels.
• Keep for a number of breaths/minutes.

4. Cat-cow stretch (Bitilasana and marjaryasana)

Inhale: Cow pose

• From baby’s pose, come again to all fours. Preserve your again flat, your neck lengthy, and your gaze towards the ground.
• As you inhale, raise your tailbone and chest towards the ceiling whereas dropping your stomach towards the mat.
• Draw your shoulders away out of your ears. Squeeze your shoulder blades, and raise your head in keeping with your torso.
• Exhale into cat pose.

Exhale: Cat pose

• From cow pose, exhale, spherical your backbone, tuck your tailbone, and curl your chin towards your chest.
• Inhale into cow pose.
• Repeat this move for as much as 10 breaths, or longer if desired.

5. Seated ahead fold (Paschimottanasana)

• Come to a seated place in your mat.
• Sit tall along with your legs prolonged in entrance of you. Flex your toes. Relaxation your fingers at your sides on the bottom.
• Soften your knees (possibility to position a blanket beneath your knees).
• Draw your abs in and hinge at your hips to fold over your thighs. Stroll your fingers down your legs towards your toes. Keep away from rounding your again or utilizing your arms to drag your self into the pose.
• Maintain for 5 or extra breaths. With every exhale, attempt to calm down into the posture to get a deeper stretch. Come again up on an inhale.

6. Certain-angle pose (Baddha konasana)

• Sit in your mat along with your sit bones straight beneath you (keep away from tucking your tailbone).
• Contact the soles of your toes collectively. Open your knees broad like a e-book (possibility to slip two blocks below your knees when you have any knee stress).
• Slide your heels as near your groin as comfy.
• Relaxation your thumbs on the balls of your toes. Wrap the remainder of your fingers across the tops of your toes.
• Sit up tall. Preserve your gaze ahead, and your chest open.
• If you wish to deepen the stretch, hinge ahead at your hips with out rounding your again.
• Maintain for no less than 5 breaths or one minute.

7. Completely satisfied child pose (Ananda balasana)

• Lie down in your mat. Bend your knees and flatten your toes on the mat.
• Hug your knees to your chest. Convey your knees to your chest and seize the outer edges of your toes.
• Pull your knees towards your armpits.
• Compress your tailbone to the mat (choice to rock side-to-side).
• Keep for a number of deep breaths.

8. Corpse pose (Savasana)

• Lie down in your mat.
• Let your arms relaxation barely away out of your torso, along with your palms dealing with up. Loosen up your shoulders away out of your ears.
• Separate your legs till your heels attain the corners of your mat.
• Shut your eyes, and calm down your total physique as you gradual your respiration and relaxation for no less than 5 minutes.