A simple, gentle yoga routine for you to do at home or in a group.
Always listen to your body. Integral yoga is not excessive in anyway. Pain is a message to STOP.
If for example your body can move into a position where it has no pain, then stretch a tiny step more but stop before it hurts. In this way you will be surprised how quickly and easily you can both improve postures and hold them for a longer time.
Develop from where you are, accept with no judgement and begin to explore your potential.