House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Common modern class styles
Illustrated movement series
Gentle Yoga
Lower-intensity practice with adaptable movements.
Keep effort modest and range comfortable; a chair option is a complete choice.
Flagship programme · editorial draft
Gentle foundations
Three modest practices: explore seated movement, learn a floor sequence, then try supported standing. Each session can stand on its own.
Your rhythm: Start with session 1. Repeat it on another day if it suits you. Try a different session only when its starting positions and transfers are comfortable; there is no deadline or requirement to progress.
Bring: A stable chair without wheels, a clear wall, a mat and cushions. Sessions 2 and 3 include floor transfers.
Before you follow a sequence
These are introductory House of Ananda sequences, not a prescribed traditional syllabus. This programme has its own session arrangements, pacing and learning intentions. Repeat the first session before adding variety. The three sessions are separate practices, not one long workout.
Have a stable chair without wheels, a wall, a mat and cushions or blocks available. Only attempt floor transfers and standing work that are already comfortable. Use a chair alternative or individual instruction when a sequence does not match your access needs.
Time blocks include setup, short repetitions, both sides, transitions and rest. They are not continuous hold times. One breath is a full inhale–exhale cycle; pause or take extra breaths whenever needed. Never force a breath, hold, stretch or emotional response.
Stop for pain, dizziness or feeling unwell. Seek individual advice for pregnancy, recent surgery, injury or medical concerns. Yoga does not replace medical care. NCCIH safety guidance.
For modern descriptive movements, “no established Sanskrit name” is intentional. Sanskrit terms for reflection, repetition and service describe practices, not bodily movements.
Gentle Yoga · Session 1 · about 12 minutes
A small beginning
A short seated practice with three movements and quiet pauses. Remain in the chair throughout.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 22 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 32 min block
Seated chest opening
No established Sanskrit name
Inhale to broaden gently; exhale to release.
- 42 min block
Seated side bend
No established Sanskrit name
Both sides · equal comfortable timeInhale to lengthen; exhale to bend a little.
- 54 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 22 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported with feet resting securely. Inhale and reach the arms forward within a comfortable range; exhale to lower. Try 3 repetitions, resting between them. | Move one arm at a time or keep hands in the lap. |
| 32 min | Seated chest openingNo established Sanskrit nameModern descriptive movement | Inhale to broaden gently; exhale to release.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. With hands on thighs, inhale and gently broaden the collarbones. Exhale back to a neutral seat. Try 3 small repetitions without leaning the head back. | Remain neutral and soften unnecessary shoulder effort. |
| 42 min | Seated side bendNo established Sanskrit nameModern descriptive movement | Inhale to lengthen; exhale to bend a little.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Keep both sitting bones on the chair. Hold the seat with one hand and make a small lean away from that hand. Take one easy breath, return, and change sides. Try one more round only if comfortable. | Keep both hands on thighs and make a smaller side shift. |
| 54 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Rest back against the chair. Let your arms settle and notice the room. Stay for as long as is comfortable. Before finishing, notice how you feel; standing up is optional. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.
Gentle Yoga · Session 2 · about 15 minutes
Meet the mat
Small spinal movements, brief efforts and a generous finish. Comfortable kneeling and floor transfers are needed.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Comfortable meditation seat
Sukhāsana
Let breathing remain natural.
- 22 min block
Cat–cow
Mārjāryāsana–Bitilāsana
Inhale into a small chest opening; exhale to round.
- 32 min block
Supported child’s pose
Bālāsana · variation
Quiet, unforced breathing.
- 42 min block
Low bridge
Setu Bandha Sarvāṅgāsana · variation
Inhale to lift a little; exhale to lower.
- 52 min block
Knees towards chest
Apānāsana · common modern name
Natural breathing; exhale as knees come closer.
- 65 min block
Final rest
Śavāsana
Let the breath settle naturally.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Comfortable meditation seatSukhāsanaComfortable / easy posture | Let breathing remain natural.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Begin on a cushion in a comfortable seat. Arrange your mat and knee padding before moving. Breathe normally and notice whether a floor practice suits you today. | Sit with back support or rest on your side; meditation need not require sitting on the floor. |
| 22 min | Cat–cowMārjāryāsana–BitilāsanaCat and cow postures | Inhale into a small chest opening; exhale to round.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Come onto hands and knees with padding as needed. Inhale into a small chest opening, then exhale to round gently. Make 3–4 slow cycles; pause in neutral between cycles if needed. | Sit in a chair, hands on thighs, and use a smaller spinal movement. |
| 32 min | Supported child’s poseBālāsana · variationChild posture | Quiet, unforced breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. From kneeling, bring the hips back only as far as comfortable. Rest the torso and forehead on cushions for 3 easy breaths. Use the hands to come up slowly; spend the remaining time resting. | Rest seated with forearms on a table; omit kneeling if uncomfortable. |
| 42 min | Low bridgeSetu Bandha Sarvāṅgāsana · variationBridge posture | Inhale to lift a little; exhale to lower.No required right / left sequence. | Release the previous position, come to a comfortable seat using your hands, then lower through one side to arrange yourself on your back. Take your time. Arrange yourself on your back with knees bent and feet flat. Inhale to lift the pelvis a little; exhale to lower. Try 3 repetitions with a breath of rest between. Keep the head still and grounded. | Keep the pelvis grounded and make a small pelvic tilt; not the neck-loaded Ashtanga bridge. |
| 52 min | Knees towards chestApānāsana · common modern nameDownward-moving energy posture | Natural breathing; exhale as knees come closer.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Lie on the back and bring knees towards the torso without squeezing. Hold behind thighs, keeping the head grounded. Release feet to the floor after 3 breaths. | Bring one leg at a time, or keep both feet grounded. |
| 65 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Rest with legs comfortable, arms away from the body and support under knees if wanted. For the final minute, move fingers and toes, roll to a side, pause, then use hands to sit up slowly. | Rest on your side or in a supported chair. Eyes may stay open. |
Finish or rest early whenever you need. Back to this series.
Gentle Yoga · Session 3 · about 18 minutes
Support and steadiness
Chair preparation, brief supported standing and a floor rest. The wall is part of the practice.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 22 min block
Seated arm reach
No established Sanskrit name
Inhale to reach; exhale to lower.
- 32 min block
Mountain
Tāḍāsana
Natural, comfortable breathing.
- 43 min block
Supported standing hip hinge
No established Sanskrit name
Exhale to hinge; inhale to return.
- 53 min block
Supported tree
Vṛkṣāsana · variation
Both sides · equal comfortable timeKeep breathing normally; no holding.
- 62 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 74 min block
Side-lying rest
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 22 min | Seated arm reachNo established Sanskrit nameModern descriptive movement | Inhale to reach; exhale to lower.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Sit supported. Reach arms forward no higher than comfortable shoulder height, then lower slowly. Repeat 4–6 times without lifting the shoulders towards the ears. | Move one arm at a time or keep hands in the lap. |
| 32 min | MountainTāḍāsanaMountain posture | Natural, comfortable breathing.No required right / left sequence. | Bring feet to a secure position, use stable support to rise and pause until steady before standing work. Stand feet comfortably apart, knees unlocked, arms by the sides. Take 3–5 breaths; add small weight shifts and return to stillness. | Use a wall or sit upright with feet supported. |
| 43 min | Supported standing hip hingeNo established Sanskrit nameModern wall-supported movement, related to a half forward fold | Exhale to hinge; inhale to return.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Face a wall and place your palms at a comfortable height. Step back a little and soften the knees to hinge from the hips. Take 2 natural breaths. Step in before rising; pause in standing. Try once more if comfortable. | Use a higher hand position and much less depth. |
| 53 min | Supported treeVṛkṣāsana · variationTree posture | Keep breathing normally; no holding.Right, then left; divide the block equally. For balances, change the standing leg. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Stand beside a wall with a hand supported. Keep the free toes on the floor and heel near the standing ankle. Take 2 breaths, put both feet down and pause. Change the standing leg. One round is enough; rest for the remaining time. | Keep both feet on the floor and practise small weight shifts. Do not press into the knee. |
| 62 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Return to a comfortable standing position, approach the stable chair and sit down slowly using support as needed. Return to the stable chair and let breathing settle. You may finish here. For the next floor rest, use a transfer you already know; otherwise remain supported in the chair. | Use back support and a comfortable footrest; do not force an upright position. |
| 74 min | Side-lying restNo established Sanskrit nameModern descriptive rest position | Natural breathing.No required right / left sequence. | Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Rest on one side with the head supported and a cushion between the knees. Adjust shoulder and hip pressure. Before rising, use hands, pause and take your time. | Choose a supported chair instead; switch sides for comfort. |
Finish or rest early whenever you need. Back to this series.