Beginner Yoga Poses for Gentle Movement and Relaxation

This is a short visual sequence of beginner yoga poses. It is general movement information, not medical advice or a substitute for individual guidance. Move slowly and only within a comfortable range. Do not force a stretch or hold your breath. Stop if you feel pain, dizziness, numbness, tingling, or weakness. If you have an injury, persistent back or neck pain, are pregnant, or have a health condition, ask a qualified clinician or yoga instructor which movements are appropriate for you.

If you try the sequence, share what felt comfortable for you in the comments.

The illustrations below show the sequence. One illustration contains an unsupported health claim in Russian; do not treat that text as medical advice.

Illustration labeled ‘Relaxation Pose’: sitting cross-legged with eyes closed and palms facing up.

Illustration labeled ‘Goddess Pose’: lying on the back with knees bent and open. The on-image Russian text says to hold each pose for 20–30 seconds and claims it will make the back healthy; that is not medical advice.

Illustration of a seated spinal twist with legs crossed.

Illustration labeled ‘Awakening Pose’: lying on the back with one knee bent and crossed over the body.

Illustration of Fish Pose: lying on the back with the chest arched upward.

Illustration of Pigeon Pose: one leg folded in front and the other extended behind.

Illustration of Seated Forward Fold: sitting with legs extended and hands holding the feet.

Illustration labeled ‘Legs Up the Wall’: lying on the back with both legs raised vertically.

Illustration of Child's Pose: kneeling with the torso folded forward and the arms alongside the body.

Illustration of Wind-Relieving Pose: lying on the back with both knees drawn toward the chest.

Данный комплекс составлен из простейших поз йоги для начинающих.
Уже после третьей тренировки по этой схеме Вы почувствуете, как тело стало послушным, а мышцы окрепли.
Вы станете крепче спать и лучше восстанавливаться во время сна, почувствуете лёгкость.
Любая боль, которая появлялась в области поясницы и шеи, исчезнет!
Присоединяйтесь,

Буду ждать ваших отзывов, кто решится ввести данный комплекс в свою практику

Листайте фото

Somewhere I read that you shouldn’t fall asleep in Savasana. In nearly every description of the pose, I came across the advice: “Don’t sleep.” I don’t remember why.

:ROFLMAO::ROFLMAO::ROFLMAO: Maybe because you’d get stiff and have to call a special rescue team to untangle you again!

Do you finish with a twist? The second photo I see is the twisting pose.

To make it clearer, I put the “Relaxation Pose” picture at both the beginning and the end.

Have to call a special rescue team.

That sounds tempting... :sneaky: 😛

A Gentle Beginner Yoga Pose Sequence

Comments

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