Yoga isn't about touching your toes or holding difficult poses. Gentle yoga combines slow movement, stretching and mindful breathing to support your body and mind, whatever your age or fitness level.

Benefits of a gentle practice

  • Flexibility that eases everyday stiffness in the back, hips and shoulders.
  • Strength and balance that support healthy joints and bones.
  • Stress relief through slow, mindful breathing.
  • Better sleep when practiced in the evening.

Poses to begin with

Try child's pose to relax, cat-cow to loosen the spine, a gentle side stretch for the waist and shoulders and legs up the wall to unwind.

Move slowly, breathe deeply and never push into pain.

Create a simple routine

Find a quiet space, use a mat or soft surface and practice for a short time most days. A park or garden can make your practice even more refreshing.

Listen to your body

Use cushions or a chair for support and skip any movement that feels uncomfortable. Consistency matters far more than perfect form.

This article is for general education only. Please seek advice before starting yoga if you have joint problems, injuries or other health conditions.