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Gentle Yoga for Beginners Over 40: Start 2026 Strong
by Yogafter40
💡 TLDW (Too Long; Didn't Watch)
Gentle beginner yoga flow for adults over 40, focusing on breathing, seated stretches, and relaxation for the new year
by Yogafter40
Gentle beginner yoga flow for adults over 40, focusing on breathing, seated stretches, and relaxation for the new year
A calming yoga practice designed for beginners over 40. This 23-minute class focuses on gentle movements, deep breathing, and mindfulness to help you start the year with kindness to your body. No flexibility required.
Find a quiet place and come into a seated position with legs crossed. Close your eyes or keep them open if uncomfortable.
Inhale through the nose, exhale through the nose. Make your exhales twice as long as your inhales. Feel your belly rise on inhale and deflate on exhale.
Inhale arms up, exhale twist right arm behind back, left hand to right knee, look over right shoulder. Repeat on left side.
Extend legs forward, inhale arms up, exhale fold forward with flat back. Flex feet to stretch hamstrings.
Come to hands and knees with shoulders over wrists and hips over knees. Spread all fingers, drop belly, round and arch spine (cat-cow).
Bring right knee to nose, thread right foot forward between hands into low lunge. Reach arms up, then straighten right leg for hamstring stretch. Repeat left side.
Sit back, roll shoulders back, place hands on heels or blocks, open heart looking up while sending hips forward.
Lie on back, pull knees to chest, grab feet outside, relax upper body opening hips and groins.
Extend one leg at a time, engage core, bring leg up and twist gently. Lower with control to practice slow movements.
Lie flat, feet together knees apart, hands on heart and belly. Allow complete relaxation and stillness.