Top 10 Gentle Yoga Poses You Can Try Right Now June 13, 2016

Yoga has numerous health benefits such as helping in improved digestion, improving one’s strength and flexibility and reducing stress, anxiety and depression. However, some people such as senior citizens, pregnant women or individuals with some disability or disease may be afraid of doing harsh physical activity. For such individuals, there are many gentle yoga poses that you can do even in a seated position. They have several health benefits, if done on a daily basis. However, before starting any new physical activity, it is always advised to consult your doctor.

You can start gentle yoga routine with:

  • Warming up your body
  • Do simple stretching exercises before starting with yoga.


  • Avoiding warming up the body can lead to injury
  • Never perform yoga immediately after eating a heavy meal
  • Yoga is effective on an empty stomach or two hours after a meal
  • Do these asanas regularly
  • Consult your doctor before beginning any new asanas

Gentle Yoga Poses 

The poses mentioned below are suitable for most people including seniors and chronic pain patients.

1. Breathe in, breathe out:


Image: Getty

This is known as “pranayama” or breathing exercise in yoga. This activates your body and helps it to relax. This cures numerous problems including bloating, indigestion, asthma, stomach pains, gas and heartburn.

2. One-legged wind releasing pose:

side crunch

Image: Shutterstock

Aged people suffer from aches and back pain. This may be caused due to stiff or weak muscles. Yoga helps to strengthen your muscles and provides support to your back.

The one-legged wind releasing pose is a very gentle stretch, useful for the mid to lower back, and hips. It helps in stretching all the muscles and cures lower back pain.

Procedure to do it:

  1. Lie on a mat in sleeping position. Bend your knees and keep your feet on the floor.
  2. Pull your right thigh towards the chest.
  3. Straighten the other leg on the floor and relax your foot.
  4. Your pelvis and right buttock must be on the floor
  5. Breathe deeply to relax your muscles
  6. Repeat with the other side.
[ Read: Yoga ]

3. Seated Forward Bend in a Chair:

Abdominal Hold

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This asana can reduce the risk of heart disease and maintain proper blood pressure.

Procedure to do it:

  1. Sit down on a chair.
  2. Keep your knees together and feet, flat on the floor.
  3. Inhale.
  4. When you exhale, bend forward, round your shoulders and bend your back forward.
  5. Hang your arms by your sides.
  6. Do this till the count of three

4. Chair pose:

Chair pose

Image: Getty

This pose is easy and gentle. It is best for individuals with cardiovascular problems, as it makes your heart healthy and improves the heart’s functions.

Procedure to do it:

  1. Stand on your feet.
  2. Inhale while swinging the arms to the side and above the head. The palms should be facing inward.
  3. Exhale and bend the knees. Create a right angle with your torso and the top of your thighs.
  4. Remain in this position for a minute.
  5. Stand again while inhaling
  6. Exhale by lowering your arms down.

5. Bridge:


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Bridge is an asana to stretch your abdominal area. It aligns your organs to help them function more efficiently. The bridge pose helps in stimulating the thyroid, improves digestion and metabolism.

6. Downward-facing dog pose:

Downward-facing dog pose

Image: Shutterstock

This is a popular yoga pose for stretching. This aligns your body to promote digestion and relieves stress. This must not be practiced by people with nausea, heartburn or indigestion as it inverts the torso. But, this asana can be useful in relaxing your gastrointestinal tract.

[ Read: Yoga Poses To Improve Your Memory ]

7. Standing forward bend pose:

Standing forward bend pose

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The standing forward bend is also known as the “big-toe pose”. This helps in stimulating your liver and kidneys, and flushes off toxins. This also aids in proper digestion, calms the mind and relieves stress. This pose inverts your esophagus; hence, it is advised to avoid this in case of an upset stomach or heartburn.

8. Extended triangle:

Extended triangle

Image: Getty

The extended triangle pose energizes your whole body and gets it into proper alignment. This helps in the proper performance of your abdominal muscles and organs. This asana requires proper focusing. It helps to calm the mind, cure stress and anxiousness.

9. Inversions:


Image: Shutterstock

Inversions are the best yoga pose for digestion. This stimulates your abdominal muscles, thyroid and pituitary gland to lead to a healthier digestive system.

10. Staff pose:

Staff pose

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Your back, legs, hands and joints require extra attention. Some yoga asanas help only in case of aches and pains. But, the staff pose helps to build the strength and flexibility of the muscles in the mid-back and quadriceps.

[ Read: Deep Meditation Procedure ]

Procedure to do it:

  1. Sit on a mat
  2. Stretch your legs in front.
  3. Pull your stomach and sit erect.
  4. Put your hands on the floor beside your hips; point the fingers towards your toes.
  5. Don’t harden your abdomen.
  6. Flex the thigh muscles by pressing them towards the floor
  7. Rotate them inward
  8. Flex the ankles; point the toes towards the body.
  9. Try and hold this position till 10 deep breaths.
  10. Relax.

Hope you would find these gentle yoga exercises effective. So, are you going to start them to reap the health benefits they offer? For any queries, leave us your comments below.

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  • Renuka

    Yay! You cleared my doubt! Gentle yoga exercises can be practiced by pregnant women, diseased individuals. These exercises remain perfect for anyone to practice with ease. The inversions may be a bit harder i guess!