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YOGA OF THE DAY · 01

10-minute gentle yoga for chilly days

From a comfortable seat to all fours and a restful finish. Begin your practice with small, unhurried movements on a chilly day.

Published

Open this sequence in the app →View the movements
A gentle solo seated stretch in a warm room beside a window overlooking autumn leaves
Time
About 10 min · including transitions
Level
Beginner · within a comfortable range
Equipment
Mat, blanket, two cushions or blocks

Your practice today

There is a chill in the air, and you may notice your shoulders creeping up as you walk outside. Sometimes that tucked-in feeling follows us home. Today, let us gently unwind on the mat. Find a comfortable spot in a warm room and give your busy body a little time to settle.

Let your shoulders soften and take an easy breath. As you reach your arms and gently move your back, follow only as far as feels comfortable today. Small movements are welcome here. Simply notice whether your breathing feels a little easier or your shoulders can let go a little more.

We will begin seated, move onto hands and knees, then return to sitting before lying down to rest. Think of ten minutes as a gentle guide. Give yourself plenty of time to change positions, and let your breath find its own rhythm instead of matching it to the clock.

Before you begin

Choose an indoor space with a comfortable floor temperature. Walk around briefly first if helpful. You do not need to match the depth or leg position in the photographs. For Seated Mountain, use an easy seat or chair instead of lotus legs.

Use support or skip a movement if your wrists, knees or hips are uncomfortable. Stop for pain, tingling or dizziness. Replace movements that do not suit an existing injury or how you feel with a comfortable seat or lying rest. Do not aim to match the depth in a photograph.

The 10-minute sequence · movements and transitions

Times are suggestions. Select a pose name or photograph for the full guidance in the pose catalog.

  1. Sukhasana (Easy Pose)

    01 · 1 min

    Sukhasana (Easy Pose)

    Sit on a cushion and soften your shoulders and jaw. Notice a few natural breaths, then release your hands from your knees for the next movement.

    Make it comfortable · Sit on a chair with both feet on the floor if crossing your legs is uncomfortable.

    Full pose guidance →
  2. Parvatasana (Seated Mountain Pose)

    02 · 1 min

    Parvatasana (Seated Mountain Pose)

    From your easy seat, slowly raise and lower your arms to a comfortable height. Finish with your arms down, then move onto your hands and knees.

    Make it comfortable · Keep your hands apart if preferred. A chair is fine; there is no need to copy the deep leg position in the photo.

    Full pose guidance →
  3. Marjaryasana (Cat Pose)

    03 · 0 min 45 sec

    Marjaryasana (Cat Pose)

    From all fours, gently round your back as you exhale and return to neutral as you inhale. Repeat slowly in a small range, ending with a neutral back.

    Make it comfortable · Pad your knees with a blanket. If your wrists are uncomfortable, try a small seated movement on a chair or skip this step.

    Full pose guidance →
  4. Bitilasana (Cow Pose)

    04 · 0 min 45 sec

    Bitilasana (Cow Pose)

    Stay on all fours. Inhale to gently open your chest forward, then exhale back to neutral. Repeat without a deep backbend, then slowly move your hips back.

    Make it comfortable · Keep your gaze near the floor and use a small movement without letting your belly drop deeply.

    Full pose guidance →
  5. Balasana (Child's Pose)

    05 · 1 min

    Balasana (Child's Pose)

    Move your hips back only as far as comfortable and support your forehead and torso. Stay only if your knees feel comfortable, then use your hands to sit up slowly.

    Make it comfortable · Your hips do not need to reach your heels. Substitute a comfortable seat if your knees are uncomfortable.

    Full pose guidance →
  6. Baddha Konasana (Bound Angle / Butterfly Pose)

    06 · 1 min 30 sec

    Baddha Konasana (Bound Angle / Butterfly Pose)

    Bring the soles of your feet together and sit upright. Support your thighs without pressing your knees down. To finish, help your knees together with your hands, then lower onto your side to lie down.

    Make it comfortable · Move your feet farther from your pelvis. Extend your legs comfortably or use a chair if preferred.

    Full pose guidance →
  7. Supta Baddha Konasana (Reclining Bound Angle Pose)

    07 · 1 min 30 sec

    Supta Baddha Konasana (Reclining Bound Angle Pose)

    Lie down with your soles together and cushions supporting your thighs. Avoid forcing your lower back down or lifting your chest. Help your knees together with your hands before releasing your legs.

    Make it comfortable · Instead, rest on your back with your knees bent and both feet on the floor.

    Full pose guidance →
  8. Savasana (Corpse Pose)

    08 · 2 min 30 sec

    Savasana (Corpse Pose)

    Rest with your arms and legs comfortable, letting your breathing settle naturally. Finish by moving your hands and feet, rolling onto your side, and sitting up slowly.

    Make it comfortable · Place a blanket or cushion under your knees, or rest comfortably on your side.

    Full pose guidance →

After your practice

After the final rest, gently move your hands and feet, roll onto your side, and sit up slowly. Notice how your shoulders and breathing feel. Keep the movements that suited you, and remove a pose or shorten its time in the app to make the sequence your own.

This sequence is a YogaFold suggestion. General safety reference: NCCIH · Yoga: Effectiveness and Safety

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