Gentle Asana Guides
Each guide explains one yoga pose (asana) in plain language, with clear steps, easy modifications, and safety reminders. Every pose can be practiced with a chair or a wall for support.
Safety first: Move slowly, breathe comfortably, and stop if you feel pain, dizziness, or shortness of breath. Please consult your doctor before starting any new exercise program.
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Mountain Pose (Tadasana): Standing Tall with Confidence
A step-by-step guide to Mountain Pose with easy chair and wall modifications, written for adults 55 and over.
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Seated Cat-Cow: Gentle Spine Movement from a Chair
Learn Seated Cat-Cow, a slow breath-led movement performed from a sturdy chair, with simple steps and modifications.
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Gentle Chair Pose (Utkatasana): A Slow Sit-to-Stand Practice
A calm, supported version of Chair Pose using a real chair and a wall, with step-by-step instructions and modifications.
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Supported Bridge Pose: A Restful Pose with Props
A restful, prop-supported bridge pose with step-by-step directions and gentle options for adults 55 and over.
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Tree Pose with Chair Support: Building Steadiness
A chair-supported Tree Pose with safe foot placement, simple modifications, and mindful tips for older adults.
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Seated Breathing: Three Simple Techniques for a Calm Mind
Three easy seated breathing practices you can try at home: belly breathing, a slightly longer exhale, and humming breath.
New to yoga? Start with the Beginner’s Guide, or see how it all fits together in our Gentle Daily Schedule.