Teacher draftAdvanced · includes inversions
Gentle Yoga
Complete Teacher Script
A source-derived 56-minute gentle practice arranged as timed, speakable teaching cues. Includes a cue-only introduction, seated and standing mobility, two-sided standing work, floor poses, inversions, and a quiet final rest. Original AI-assisted Yoga Quest draft for teacher adaptation. Timings include transitions and preserve the source sequence. This class contains Plow and Shoulderstand and should be taught only where those inversions are appropriate.
- Duration
- 56 minutes
- Teaching beats
- 113
- Sections
- 5
Section 1
Opening and arrival
0130s
Spoken introduction
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Introduction · Introduce gentle practice
Practicing gently can take a surprising amount of strength. Give this quieter practice your full attention. We spend so much of our day pushing forward; this is a little time to ease off the effort and take care of your body. Let yourself slow down. Today, we’ll move gently and give attention to the different areas of the body.
0210s
Spoken introduction
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Introduction · Welcome & begin
Are you ready? Welcome to Gentle Yoga, everyone. Let’s go ahead and get started.
0320s
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Easy Seat · Enter & arrange the hands
Sit comfortably cross-legged. Rest the hands on the knees with palms facing up. If you’d like, lightly bring each thumb and index finger together. Close the eyes and begin turning attention inward.
0430s
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Easy Seat · Lengthen & support
Bring your awareness to your spine and sit tall. If a little height would make the seat more comfortable, sit on a meditation cushion, folded blanket, or block. Settle into a comfortable upright position and let the shoulders release back.
0530s
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Easy Seat · Relax & notice the breath
Let the shoulders drop and soften your face. Allow the activity of the day to recede. Notice the air moving in and out through your nose. Gradually let your breathing become a little deeper.
0630s
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Easy Seat · Find an easy rhythm
Keep the breath easy, without pushing or controlling it too much. Find a comfortable rhythm and let your attention stay with the breath, bringing the mind and breathing together.
0730s
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Easy Seat · Set the gentle intention
Let this be a quieter practice: an opportunity to rest while gently attending to different areas of the body. Keep breathing comfortably as we prepare to move.
0830s
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Seated Neck Circles · Begin toward the right
Open your eyes slowly. Lower your chin toward your upper chest. Begin taking your right ear toward your right shoulder. Continue gently around through the back, then bring the left ear toward the left shoulder.
0930s
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Seated Neck Circles · Continue the same direction
Complete the circle by returning the chin toward the chest. Continue slowly in the same direction, taking your time. Allow tension around the neck, shoulders, and jaw to soften.
1030s
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Seated Neck Circles · Reverse direction
When you’re ready, reverse the direction. Continue the same gentle circular movement the other way, at your own pace.
1110s
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Seated Neck Circles · Finish & return upright
The next time your chin returns toward your chest, stop circling and lift your head back to an upright position.
1210s
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Tabletop · Enter from sitting
Come over onto your knees and place your hands on the mat, arriving on all fours. Take a moment to settle.
1310s
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Tabletop · Align & spread the fingers
Place your hands beneath your shoulders and your knees beneath your hips. Spread your fingers wide.
Section 2
Warm the spine and stand
0130s
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Cat–Cow · Inhale to open; exhale to round
Inhale, draw your chest forward and open your collarbones. Lift your tailbone toward the sky. Exhale, slowly round through your spine. Again, inhale and glide the chest forward; exhale and round in.
0230s
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Cat–Cow · Continue with your breath
Continue in your own rhythm and timing. Let your breath, your movement, and your attention move together.
035s
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Cat–Cow · Return to neutral
Come back to a neutral spine in Tabletop.
0425s
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Child’s Pose · Settle back
Bring your big toes together and widen your knees a little. Let your hips sink toward your heels and rest your forehead on the floor. Allow the back and hips to soften.
0540s
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Child’s Pose · Breathe into the belly
As you inhale, breathe down into your lower belly. Notice the belly expanding toward your inner thighs. Take your time here. Give this gentle pause your full attention.
065s
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Child’s Pose · Come forward
Come back up onto your hands and knees.
0715s
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Downward-Facing Dog · Lift the hips
From Tabletop, tuck your toes and lift your hips up into Downward-Facing Dog.
0830s
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Downward-Facing Dog · Walk out the legs
Alternate lowering one heel toward the floor, then the other. Walk out the backs of your legs, calves, and the backs of your knees. Move gently and let the legs loosen.
0910s
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Downward-Facing Dog · Find stillness
Come back to a steady Downward Dog. Keep the arms active. Take a full inhale and reach your hips up and back.
1035s
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Half Lift ↔ Forward Fold · Walk forward & lengthen
Exhale, slowly walk your feet to the top of the mat. Separate them to hip-width. Bring your hands to your shins, just below your knees. Inhale, draw your chest forward and lengthen your spine in both directions.
1125s
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Half Lift ↔ Forward Fold · Fold & lift with the breath
Take one more inhale and reach the chest forward. Exhale, fold down. Inhale, return to a flat back. Exhale, fold. Each inhale offers more length; each exhale invites you to soften into the fold.
1220s
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Half Lift ↔ Forward Fold · Two more cycles
Two more: inhale, lengthen the chest forward; exhale, fold. Once more, inhale to a flat back; exhale and release down.
1340s
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Ragdoll Forward Fold · Hold opposite elbows
Take hold of opposite elbows, making a frame around your head. Release your head and neck. Let your torso hang with gravity. Allow yourself to move out of doing and into simply being.
1425s
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Rise to Standing Prayer · Rise & gather the hands
Release your arms. Soften your knees and bring your hands to your hips. Ground through your feet and lead with your chest as you rise. Sweep both arms overhead, then bring your palms together in front of your heart.
1535s
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Rise to Standing Prayer · Stand & notice
Close your eyes and turn your attention inward. Slightly lower your chin. Feel the soles of your feet on the floor and lift through your chest. Follow the flow of your breath.
1635s
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Three Gentle Half Salutations · Cycle 1
Slowly open your eyes and keep your gaze soft. Inhale, sweep both arms overhead. Exhale, fold forward. Inhale, draw your chest forward to a flat back. Exhale, fold. Inhale, rise and reach both arms overhead. Bring your palms together at your heart.
1735s
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Three Gentle Half Salutations · Cycle 2
Inhale, circle the arms up. If you like, add a gentle lift through the chest. Exhale, fold forward. Inhale, lengthen into a flat back. Exhale, fold. Inhale, rise and reach overhead; bring your hands back to prayer.
1830s
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Three Gentle Half Salutations · Cycle 3
One more cycle. Inhale, reach up. Exhale, fold down. Inhale, lengthen the spine. Exhale, fold. Inhale, rise and sweep your arms overhead. Bring your hands to your heart and pause.
1925s
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Clasped-Hand Forward Fold · Clasp & fold
Inhale, open your arms wide. Bring your hands behind your lower back and interlace your fingers. Lift your chest with an inhale, then exhale and fold forward. Let your head and neck release.
2030s
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Clasped-Hand Forward Fold · Turn the chin gently
As your head hangs, gently turn your chin toward your right shoulder and notice the left side of your neck. When you’re ready, turn toward the left shoulder and notice the right side.
2125s
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Clasped-Hand Forward Fold · Return to center & release
Bring your chin back to center. Enjoy one last inhale through the shoulders. Exhale and release both hands toward the floor.
2220s
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Forward-Fold Twist · Open Right · Lengthen & arrange the legs
Inhale, come to a flat back. Exhale, fold. Take your left hand to the outside of your right ankle. Bend your left knee a little and keep your right leg as straight as feels available.
2330s
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Forward-Fold Twist · Open Right · Open the right arm
Reach your right arm toward the sky. First lengthen your chest away from your hips, then roll the right chest and shoulder open. Take one more full inhale. Exhale, lower your right hand.
2435s
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Forward-Fold Twist · Open Left · Change sides
Take your right hand to the outside of your left ankle. Soften your right knee and lengthen your left leg. Lift your left arm and roll the left chest open. If your neck is comfortable, look up; otherwise, keep looking down. Take one more inhale, then exhale and lower the hand.
Section 3
Standing sequence
0140s
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Wide-Legged Forward Fold · Step wide & fold
Inhale to a flat back; exhale, fold. Heel-toe your feet together. Step your right foot toward the back of the mat and set it flat. Turn your left foot parallel to it, then walk your hands between your legs. Turn the toes slightly inward if that helps you feel grounded. Inhale on your fingertips and lengthen the chest. Exhale, lower your palms, bend your elbows, and release your head.
0255s
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Wide-Legged Forward Fold · Hold with a quiet breath
Let the pace be slow. Set aside the to-do list for now. Keep returning your attention to the breath and let yourself be here.
0330s
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Wide-Stance Eagle Arms · Right Under · Rise & wrap the arms
Bring your hands to your hips. Ground through your feet and rise, leading with your chest. Open both arms wide and turn your palms up. Bring your right arm underneath your left and wrap the forearms around each other.
0435s
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Wide-Stance Eagle Arms · Right Under · Lift the elbows & release
Draw the elbows up and away from your chest. Let the shoulders broaden. You may close your eyes and notice what you feel inside. Take one last inhale, then exhale and spread both arms wide.
0545sleft
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Triangle · Left Leg Forward · Align & enter
Turn your left toes toward the front of the mat. Angle the back right toes slightly forward and line the heels up. Keep your left leg straight. Reach through the left arm as the right hip moves back. Lower your left hand and reach your right arm up. Stack the arms and lengthen through the spine.
0625sleft
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Triangle · Left Leg Forward · Find space & extend the top arm
Open through the chest and shoulders. Keep the feet steady and make space through the hips and inner legs. Roll your right chest open, then reach the right arm forward over your ear.
0735sleft
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Triangle · Left Leg Forward · Right-arm circles
Inhale, sweep your right arm forward and up. Exhale, take it back and down. Continue making a large, easy circle in your own rhythm.
0830sleft
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Triangle · Left Leg Forward · Reverse the circles
When you’re ready, reverse the direction. Explore the circular movement through your shoulder without rushing.
0925sleft
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Triangle · Left Leg Forward · Reach & rise
Reach your right arm forward once more, lengthening from the right hip through the fingertips. Inhale, return to standing. Exhale and turn your left foot parallel to the right.
1040s
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Wide-Stance Arm Pull-Downs · Three pull-downs
Inhale, reach both arms overhead. Exhale, draw your elbows down toward your ribs and open your chest. Inhale, reach up again. Exhale, draw the elbows in with a small squeeze. Once more: inhale up; exhale, elbows toward the ribs. Inhale and reach up again to prepare to fold.
1140s
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Wide Fold toward Right Leg + Twist · Fold toward the right leg
Exhale and fold forward. Keeping your torso low, walk your hands toward the right foot. Take your left hand around the right ankle and your right hand behind the right heel or calf. Keep drawing the left hip back. Gently bring your forehead toward the right knee or shin.
1225s
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Wide Fold toward Right Leg + Twist · Open the right chest
Inhale and reach your right arm up, rolling your right chest open. Lower the right hand, then begin walking your torso toward the front left foot.
1320sleft
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Runner’s Lunge Pulses · Left Forward · Turn into the lunge
Turn your left toes forward and pivot onto your back right toes. Bend the front left knee into a runner’s lunge, hands on the floor. Inhale and lengthen your chest forward.
1420sleft
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Runner’s Lunge Pulses · Left Forward · Three pulses
Exhale, straighten the front left leg and round toward it. Inhale, bend the left knee and lengthen forward. Exhale, straighten and fold. One more: inhale, bend and lengthen; exhale, straighten and fold.
1515sleft
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Runner’s Lunge Pulses · Left Forward · Hold the straight-leg fold
Stay here for five breaths.
1625sleft
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Lizard · Left Foot Forward · Lower & move inside the foot
Bend your left knee. Lower your right knee to the floor and release the top of the right foot. Slide the right knee back. Bring both hands inside the left foot and move the left foot a few inches farther left.
1740sleft
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Lizard · Left Foot Forward · Explore the hip
Bend your elbows and lower toward the inside of the left leg. If it feels good, roll onto the outer edge of the left foot and let the knee open outward a little. Find a place where you can settle and breathe.
1815sleft
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Lizard · Left Foot Forward · Come back onto the hands
Place your left foot flat again. Come back up onto your hands. Tuck the right toes, lift the right knee, and step the right foot forward to meet the left.
1925s
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Standing Big-Toe Forward Fold · Hook the big toes
Inhale, lengthen your chest forward. Exhale, fold. Separate your feet hip-width apart and hook your first two fingers around each big toe. Inhale to lengthen the spine; exhale, bend the elbows and fold down.
2050s
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Standing Big-Toe Forward Fold · Release the back body
Let the crown of your head soften toward the floor. Feel the stretch through the backs of the legs and along the spine. Give the neck room to release. Keep breathing.
2120s
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Standing Prayer · Pause · Rise to standing
Release your toes and bring your hands to your hips. Ground through the feet and lead with your chest as you rise. Sweep both arms overhead, then bring your hands together at your heart.
2220s
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Standing Prayer · Pause · Turn inward
Close your eyes for a moment. Bring your attention inside and notice these moments unfolding with ease. Then gently open your eyes.
2335s
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Standing Side Bend · Lean Left · Lengthen the right side
Inhale, sweep both arms overhead. Lower your left hand to the outside of your left leg and keep your right arm lifted. Inhale, reach up through the right fingertips. Exhale, lean left and lengthen the right side of your torso. Inhale, bring the left hand up to meet the right.
2435s
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Standing Side Bend · Lean Right · Lengthen the left side
Lower your right hand to the outside of your right leg. Keep your left arm lifted. Inhale, reach up. Exhale, lean right and lengthen the left side. Inhale, bring the right hand up to meet the left. Exhale, begin folding forward.
2540s
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Wide-Legged Fold · Hold the Feet · Step wide & take the feet
Inhale to a flat back; exhale, fold. Heel-toe your feet together. Step the left foot back, set it flat, and turn the right foot parallel to it. Walk your hands between your legs. Take hold of the outside edges of your feet. Inhale, lengthen the chest forward. Exhale, fold and release the crown of your head downward.
2630s
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Wide-Legged Fold · Hold the Feet · Settle into the slower pace
Let the pace be quiet and unhurried. Allow the busyness to settle and bring your attention back to the breath.
2735s
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Wide-Stance Eagle Arms · Left Under · Rise & change the wrap
Bring your hands to your hips. Lead with your chest and rise. Open your arms wide with palms up. This time, bring the left arm underneath the right and wrap the forearms. Draw your elbows up and away from your chest. Find your shoulder stretch.
2815s
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Wide-Stance Eagle Arms · Left Under · Release
Take one last full inhale. Exhale and open both arms wide.
2930sright
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Triangle · Right Leg Forward · Set the feet & enter
Turn your right toes forward and angle the back left toes slightly forward. Align your heels. Reach out through the right arm, keeping length in the torso. Lower your right hand and extend your left arm upward.
3030sright
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Triangle · Right Leg Forward · Ground & lengthen
Settle your gaze and feel the stability beneath both feet. Spread the fingers of your top hand. Roll the left chest open and reach the left arm forward over your ear.
3135sright
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Triangle · Right Leg Forward · Left-arm circles
Inhale, sweep the left arm forward and up. Exhale, take it back and down. Continue at your own rhythm and timing.
3225sright
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Triangle · Right Leg Forward · Reverse
Reverse the circles. Take your time and stay with the movement itself.
3320sright
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Triangle · Right Leg Forward · Reach & rise
Reach your left arm forward one last time. Inhale, return to standing. Exhale and turn the right foot parallel to the left. Bring your hands together in front of your heart.
3450s
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Wide-Stance Chest-Opening Flow · Three open-and-gather cycles
From prayer, inhale and reach your hands forward. Keep inhaling as you open the arms wide and draw the thumbs back. Exhale, bring your hands back to your heart. Again: inhale forward and open, letting the shoulder blades draw toward each other. Exhale, gather the hands back in. Once more, inhale forward and open; exhale, hands to the heart.
3530s
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Wide Fold toward Left Leg + Twist · Fold toward the left leg
Inhale, sweep your arms overhead. Exhale, fold forward. Keep your torso low and walk toward your left foot. Take your right hand around the left ankle and your left hand behind the left heel. Gently bring your forehead toward your left knee.
3635s
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Wide Fold toward Left Leg + Twist · Stay gentle
Keep the effort gentle and the breath easy. Notice that you can be strong and also move with care.
3715s
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Wide Fold toward Left Leg + Twist · Open the left chest
Inhale, reach your left arm toward the sky and roll the left chest open. Exhale, bring the hand down and begin walking toward your front right foot.
3815sright
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Runner’s Lunge Pulses · Right Forward · Turn into the lunge
Turn the right toes forward and pivot onto the back left toes. Bend the front right knee into a runner’s lunge. Inhale, draw the chest forward and lengthen your spine.
3925sright
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Runner’s Lunge Pulses · Right Forward · Three pulses
Exhale, straighten the front right leg as far as comfortable and fold toward it. Inhale, bend the knee and lengthen forward. Exhale, straighten and fold. Once more, inhale with the movement; exhale and fold.
4020sright
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Runner’s Lunge Pulses · Right Forward · Hold
Stay here and enjoy a few breaths.
4130sright
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Lizard · Right Foot Forward · Lower & move inside the foot
Bend the front right knee. Lower the left knee and release the top of the left foot. Slide the left knee back a little. Place both hands inside the right foot, move that foot slightly farther right, and bend the elbows as you lower toward the inside of the leg.
4240sright
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Lizard · Right Foot Forward · Stay & breathe
Explore the sensations through this hip. Let the breath stay steady and soften where you can. Give yourself time here.
4315sright
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Lizard · Right Foot Forward · Step forward
Come back onto your hands. Tuck the left toes, lift the left knee, and step the left foot forward to meet the right.
4430s
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Yoga Squat · Malasana · Open the feet & lower
Inhale, lengthen the chest; exhale, fold. Step your feet toward the outside edges of the mat and turn your toes out about forty-five degrees. Lower into a squat between your feet. Bring your hands together at your heart.
4545s
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Yoga Squat · Malasana · Lift the chest
Gently press your elbows against the inner knees or thighs. Keep your chest lifted and your spine tall rather than collapsing forward. Slightly lower the chin and keep breathing. Take one final inhale here.
Section 4
Floor sequence
0130s
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Bound Angle · Seated Fold · Sit & bring the feet together
Place your hands on the floor behind you and lower onto your sitting bones. Bring the soles of your feet together, toes forward and heels toward you. Hold your feet. Inhale, lift and lengthen the chest; exhale, fold forward.
0250s
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Bound Angle · Seated Fold · Explore the fold
Find a balance between length through the spine and a comfortable depth in the fold. Let your outer knees soften toward the floor. Keep the breath easy, then slowly come back up.
0330sleft
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Head-to-Knee Fold · Left Leg Long · Arrange & fold
Extend your left leg forward. Bring the sole of your right foot to the inside of the left thigh. Keep the foot on the inside of the leg. Inhale, raise both arms and lengthen upward. Exhale, fold over your left leg.
0435sleft
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Head-to-Knee Fold · Left Leg Long · Lengthen & soften
Use your inhale to lengthen and your exhale to soften into the fold. Allow the outer right knee to settle toward the floor. When you’re ready, ease back upright.
0525sright
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Head-to-Knee Fold · Right Leg Long · Change sides
Extend your right leg. Bring the left foot to the inside of the right thigh. Inhale, lift both arms and rise out of the hips. Exhale, fold forward over the right leg.
0635sright
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Head-to-Knee Fold · Right Leg Long · Follow the breath
With each inhale, lengthen forward. With each exhale, settle into the fold. Take your time, then slowly ease back up.
0735s
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Seated Forward Fold · Extend both legs
Extend your left leg to meet your right. Reach both arms overhead and lift through your torso. Exhale, fold forward over both legs.
0840s
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Seated Forward Fold · Stay with a long breath
Let your breath be long and your attention quiet. Stay present with the sensations as you settle. Keeping your hands where they are, inhale and draw your chest forward for a little more length. Exhale and soften back into the fold.
0925s
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Seated Forward Fold · Hold & rise
Continue breathing here. Then slowly come back up to sitting.
1045s
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Knees to Chest · Small Circles · Recline & circle
Lower onto your back. Hold your shins and draw both knees toward your belly. Gently move the knees in small circles, letting the lower back rock against the mat.
1130s
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Bridge · Set the feet & lift
Place your feet flat on the floor, hip-width apart, and bring your heels closer to your hips. Lift your pelvis into Bridge. Roll the shoulders underneath the upper back, interlace your fingers, and lengthen the arms.
1230s
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Bridge · Hold & lower
Keep the backbend gentle. If you like, rise onto the balls of the feet. Take one final inhale, then exhale and slowly lower your spine to the mat.
1330s
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Happy Baby · Hold the feet
Hug both knees toward your belly. Slide your hands down the legs and hold the outside edges of your feet. Turn the soles toward the sky. Let your knees open wider than your torso and gently draw them toward the floor.
1435s
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Happy Baby · Optional rocking & return
Settle into the hips. If you like, gently rock from side to side. Then bring your knees back together and hug them toward your chest.
1535s
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Plow · Move into Plow
From the knee hug, gently take your legs overhead into Plow. Stay for a few breaths and notice the stretch along your upper back.
1630s
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Supported Shoulderstand · Support & lift
Bring your hands to support your lower back. Gently lift both legs toward the sky into Shoulderstand, extending through the legs.
1715s
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Supported Shoulderstand · Final inhale
Take one last inhale and reach upward through your feet and toes.
1830s
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Plow · Controlled Roll Down · Return & lower
Gently bring your legs overhead into Plow again. Extend your arms along the mat. Slowly lower through your spine, one part at a time. When your lower back reaches the mat, hold your shins and hug your knees in.
1925sright
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Reclined Figure Four · Right Hip · Cross & hold
Place your right ankle across your left thigh, just above the knee. Let the right knee open out. Thread your right arm between the legs and hold the back of the left thigh or the left shin with both hands. Flex both feet.
2020sright
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Reclined Figure Four · Right Hip · Brief curl & release the head
For a moment, curl your forehead toward the left knee. Let the outer right knee move away from you. Then lower your head gently to the mat and keep the back of your neck long.
2145sright
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Reclined Figure Four · Right Hip · Settle & release
Invite the left thigh toward you without forcing it, while the right knee continues opening away. Keep breathing into the right hip. Take one final gentle squeeze, then release and uncross the right leg.
2235sleft
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Reclined Figure Four · Left Hip · Change sides
Place your left ankle across your right thigh. Let the left knee open out. Thread the left arm between the legs and hold the right thigh or shin. Flex the feet. Briefly curl your forehead toward the right knee, then settle your head back onto the mat.
2335sleft
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Reclined Figure Four · Left Hip · Hold & release
Stay with your breath. Invite the right thigh in while the left knee opens away. Give one final gentle squeeze, then release and uncross your left leg.
2440sright
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Reclining Twist · Knees Right · Twist right
Hug both knees toward your belly. Open your arms wide into a T. Let both knees lower to the right and turn your gaze toward your left hand or shoulder. Settle into the twist.
2550sleft
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Reclining Twist · Knees Left · Return & change sides
Bring both knees back to center. Lower them to the left and turn your gaze across your right arm. Let the body settle as we approach the end of the practice.
2610s
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Final Knee Hug · Gather in
Inhale, bring both knees back to center. Exhale, hold the shins and hug the thighs in. Inhale, curl your forehead toward your knees and give yourself one final squeeze.
Section 5
Final rest and closing
0125s
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Savasana · Final Rest · Release into rest
Exhale and release into Savasana. Let your body rest fully on the mat.
0240s
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Savasana · Final Rest · Scan & soften
Bring your awareness from the top of your head down to the tips of your toes. Notice any places that are still holding. Let each area soften. Give yourself these final minutes to rest in quiet and stillness.
03135s
Teacher note
Savasana · Final Rest · Quiet rest
Remain quiet. Allow the final rest to continue without adding spoken cues.
0425s
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Closing · Return to body awareness
Slowly and gently, bring your awareness back to the feeling of your body being supported by the ground.
0518s
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Closing · Close without rushing
That completes our practice. Take all the time you need to come out of this final rest. Thank you for practicing, and I’ll see you on the mat.