Yoga for mobility: 25 minutes of controlled movement

Your week

Practise on three days with similar time available, such as Monday, Thursday and Sunday. Initially, note one position for which you are still finding a suitable variation. Pad the back knee in the low lunge.

How the time blocks work

Read the explanations before your first round. Move slowly and place the chair against a wall. To stand up from the floor, roll to your side, then use a supported kneeling position; transitions need not flow together. Allow extra reading time on your first attempt.

Keep breathing evenly as you move. If your breathing becomes strained or you hold your breath, release the pose and reset. Start with a small range of movement. As the sequence becomes familiar, explore a little more range and smoother transitions.

The positions explained

1. Half downward dog at a wall: Place your hands around shoulder height on a clear wall. Step back and move your hips backwards until your arms and back lengthen comfortably; keep your knees bent as needed. Walk towards the wall to release.
2. Standing or seated side reach: Sit or stand tall and raise one arm only as high as comfortable. Lean slightly to the other side without folding forwards. Return to the centre and switch; the whole movement can be done in a chair.
3. Gentle seated twist: Sit tall with both feet grounded. Turn your chest and gaze a little to one side while keeping your pelvis still. Let your hands follow without pulling you deeper. Return to centre and try the other side.
4. Cat–cow: Start on hands and knees, with hands under shoulders. Slowly round your back, then let it lengthen again. Use a comfortable range without throwing your head back; practise seated if pressure on your hands is uncomfortable.
5. Low lunge: From all fours, bring one foot forward and pad the back knee with a folded blanket. Bring your torso upright with hands on the front thigh. Move the pelvis forward slightly without arching your lower back; return to all fours to switch.
6. Supine hamstring movement: Lie on your back with one foot planted. Lift the other leg with the knee bent and hold behind the thigh. Straighten the knee only while a gentle stretch remains comfortable. Lower and change sides.
7. Rest to finish: Rest on your back with legs bent or extended comfortably. Let your breathing settle naturally. Sitting in a chair is also an option. Before standing up, roll onto your side and take your time.

Developing your practice

Keep holds short and repeat them for two weeks. As the movement becomes familiar, explore a little more range in just one position without pulling harder. Compare at a similar pace and keep using a wall or chair as needed.

At first, you may look at the instructions before every position. As the sequence becomes familiar, you have more attention for your breathing and movement. After two weeks, you will have a better sense of which time of day and variations suit you. Keep those. A hand on the wall or a shorter hold can remain part of your practice.

When a position does not suit you

Shorten your stance, keep a hand on the wall or bend your knees. Replace floor supports with the wall version if your wrists are uncomfortable. Stop the movement for sharp pain or dizziness. Seek individual guidance for an injury, pregnancy or a relevant health condition.

Explore the beginner yoga sequence