Gentle yoga for lower-energy days: a 15-minute sequence

Some days you don’t feel like training, but you do want to move a little. For those days, a gentle standing and seated yoga sequence is ideal: it wakes the body up without asking too much. If you want something more floor-based, try our mobility and stretching routine.

Before you start

Roll out your Superior Mat (180 × 60 cm), wear something comfortable and keep your phone away. Always move within a comfortable range.

The sequence

1. Mountain with breath (2 min).

Stand with feet hip-width apart. Inhale as you raise your arms, exhale as you lower them.

2. Standing side bend (2 min).

Arms up, lean gently to one side and then the other.

3. Half forward fold (2 min).

Knees bent, hands on thighs, long spine.

4. Gentle Warrior II (3 min).

Wide stance, arms open, front knee slightly bent. Switch sides.

5. Cross-legged seated twist (3 min).

Turn your torso gently to each side.

6. Seated forward fold (3 min).

Legs straight, fold forward only as far as feels comfortable.

How to adapt it

• If you are tired, stay with the first three poses.
• Sit on a cushion or folded blanket.
• Repeat the sequence twice if you want more.

To finish

A short massage on your legs and shoulders with Ready Massage Balm is a nice way to close. Arnica gives a gentle, comforting feel on the skin, and the balm is neither cooling nor warming. 1000mg CBD, 96.7% ingredients of natural origin, made in Spain and laboratory-analysed.

FAQ

Is it suitable if I have never done yoga?

Yes, these are basic poses.

When should I do it?

Any time; in the morning it is a gentle way to start the day.

How is it different from the mobility routine?

This one is standing and seated; the mobility routine is mostly on the floor.

Informational content; it does not replace the advice of a healthcare professional.