1 Hour Yoga Sequence For Beginners
If you’re just starting your yoga journey, finding a sequence to follow can be overwhelming. You may be wondering where to start and what poses are best for beginners.
In this article, we will provide a simple yoga sequence for beginners that you can follow at home. This sequence is designed to help you increase your flexibility and strength, while also calming the mind and promoting relaxation.
The sequence is as follows:
1. Sun Salutations
2. Standing Poses
3. Hip Openers
4. Forward Bends
5. Twists
6. Backbends
7. Inversions
8. Savasana
Sun Salutations
The sun salutations are a series of poses that are designed to warm up the body and prepare it for more strenuous asanas. They are also a great way to start your practice if you are feeling stressed or anxious.
To do the sun salutations, start in downward facing dog. Inhale as you step your feet forward to plank pose. Exhale as you lower your body to the floor, and then inhale as you press back up to plank. Exhale as you lower your body to the floor again, and then inhale as you step your feet back to downward facing dog. Repeat this sequence three times.
Standing Poses
The standing poses are a great way to build strength and flexibility in the body. They also help to improve balance and stability.
To do the standing poses, start in mountain pose. Inhale as you reach your arms up to the sky. Exhale as you reach your arms out to the sides and hinge at the hips, folding forward. Inhale as you rise back up to standing, and then exhale as you step your left foot back and lower into a lunge. Inhale as you rise back up to standing, and then exhale as you step your right foot back and lower into a lunge. Repeat this sequence five times.
Hip Openers
The hip openers are a great way to stretch the hips and improve flexibility. They are also helpful for relieving tension in the lower back.
To do the hip openers, start in downward facing dog. Inhale as you step your left foot forward and lower into a lunge. Exhale as you reach your left arm up to the sky, and then inhale as you reach your right arm up to the sky. Exhale as you step your left foot back to downward facing dog. Repeat this sequence five times.
Forward Bends
The forward bends are a great way to stretch the hamstrings and the lower back. They also help to calm the mind and promote relaxation.
To do the forward bends, start in mountain pose. Inhale as you reach your arms up to the sky. Exhale as you reach your arms out to the sides and hinge at the hips, folding forward. Inhale as you rise back up to standing, and then exhale as you step your left foot back and lower into a lunge. Inhale as you rise back up to standing, and then exhale as you step your right foot back and lower into a lunge. Repeat this sequence five times.
Twists
The twists are a great way to massage the internal organs and improve digestion. They also help to improve flexibility in the spine.
To do the twists, start in mountain pose. Inhale as you reach your arms up to the sky. Exhale as you reach your arms out to the sides and hinge at the hips, folding forward. Inhale as you rise back up to standing, and then exhale as you step your left foot back and lower into a lunge. Inhale as you rise back up to standing, and then exhale as you step your right foot back and lower into a lunge. Reach your right arm up to the sky, and then twist your torso to the left. Hold for a few breaths, and then repeat on the other side.
Backbends
The backbends are a great way to open up the chest and the front of the body. They also help to improve flexibility in the spine.
To do the backbends, start in downward facing dog. Inhale as you step your left foot forward and lower into a lunge. Exhale as you reach your left arm up to the sky, and then inhale as you reach your right arm up to the sky. Exhale as you step your left foot back to downward facing dog. Repeat this sequence five times.
Inversions
The inversions are a great way to improve circulation and calm the mind. They also help to improve flexibility in the spine.
To do the inversions, start in downward facing dog. Inhale as you step your left foot forward and lower into a lunge. Exhale as you reach your left arm up to the sky, and then inhale as you reach your right arm up to the sky. Exhale as you step your left foot back to downward facing dog. Repeat this sequence five times.
Savasana
The savasana is a pose of rest and relaxation. It is a great way to end your practice and allow your body to absorb the benefits of the previous poses.
To do the savasana, lie down on your back with your feet flat on the floor. Allow your arms to fall to your sides, and close your eyes. Relax your entire body and breathe deeply for a few minutes.
Morning Vinyasa Yoga Sequence
Start your day with this energizing yoga sequence to help you wake up and feel refreshed. This sequence is a great way to get your body moving and your mind focused.
1. Begin in Mountain Pose (Tadasana).
2. Inhale as you reach your arms overhead, and exhale as you fold forward into a Forward Bend ( Uttanasana).
3. Inhale as you reach your arms overhead and come back to standing, then exhale as you step or jump your feet back into a Plank Pose (Chaturanga Dandasana).
4. Drop down to your knees into a Child’s Pose (Balasana).
5. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
6. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
7. Drop down to your knees into a Child’s Pose.
8. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
9. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
10. Drop down to your knees into a Child’s Pose.
11. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
12. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
13. Drop down to your knees into a Child’s Pose.
14. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
15. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
16. Drop down to your knees into a Child’s Pose.
17. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
18. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
19. Drop down to your knees into a Child’s Pose.
20. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
21. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
22. Drop down to your knees into a Child’s Pose.
23. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
24. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
25. Drop down to your knees into a Child’s Pose.
26. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
27. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
28. Drop down to your knees into a Child’s Pose.
29. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
30. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
31. Drop down to your knees into a Child’s Pose.
32. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
33. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
34. Drop down to your knees into a Child’s Pose.
35. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
36. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
37. Drop down to your knees into a Child’s Pose.
38. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
39. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
40. Drop down to your knees into a Child’s Pose.
41. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
42. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
43. Drop down to your knees into a Child’s Pose.
44. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
45. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
46. Drop down to your knees into a Child’s Pose.
47. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
48. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
49. Drop down to your knees into a Child’s Pose.
50. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
51. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
52. Drop down to your knees into a Child’s Pose.
53. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
54. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
55. Drop down to your knees into a Child’s Pose.
56. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
57. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
58. Drop down to your knees into a Child’s Pose.
59. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
60. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
61. Drop down to your knees into a Child’s Pose.
62. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
63. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
64. Drop down to your knees into a Child’s Pose.
65. Inhale as you come back to standing and reach your arms overhead, then exhale as you fold forward into a Forward Bend.
66. Inhale as you come back to standing and reach your arms overhead, then exhale as you step or jump your feet back into a Plank Pose.
67. Drop down to your
Low Back Yoga Sequence
Low back pain is a common problem that can be caused by a variety of things, including poor posture, stress, and injuries. A low back yoga sequence can help to improve flexibility and strength in the back and hips, and can help to reduce pain and inflammation.
The following sequence is designed to open up the hips and lower back, and to strengthen the muscles in the back and hips. It can be practiced once or twice a week, and should be done slowly and mindfully to avoid injury.
1. Child’s Pose (Balasana)
Child’s pose is a great way to start any yoga sequence, and is especially beneficial for the lower back. To do child’s pose, kneel on the floor and then fold forward, resting your forehead on the floor. Extend your arms out in front of you and relax your body and mind. Stay in this position for 5-10 breaths.
2. Cat-Cow Pose (Majra Asana)
Cat-cow pose is a gentle backbend that helps to open up the spine and stretch the muscles in the back and neck. To do cat-cow pose, start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, lifting your head and tailbone up towards the ceiling. Exhale and round your back, tucking your chin and bringing your navel towards your spine. Continue moving back and forth between these two poses, breathing deeply and slowly. Stay in this pose for 5-10 breaths.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a classic yoga pose that is beneficial for the lower back. To do downward-facing dog, start in plank position. Then, bend your knees and press your hips back towards your heels, extending your arms and legs out in front of you. Press your heels firmly into the ground and extend your spine towards the ceiling. Hold this pose for 5-10 breaths.
4. Triangle Pose (Trikonasana)
Triangle pose is a deep hip opener that can help to reduce pain and inflammation in the lower back. To do triangle pose, stand with your feet 3-4 feet apart and extend your arms out to the sides, parallel to the floor. Turn your left foot inwards and your right foot outwards, and then hinge at your waist to the left, reaching your right hand towards the floor. Keep your left hand extended upwards and look up towards your left hand. Hold this pose for 5-10 breaths, then switch sides.
5. Warrior III (Virabhadrasana III)
Warrior III is a powerful yoga pose that strengthens the muscles in the back and hips. To do warrior III, start in mountain pose. Then, shift your weight onto your left leg and lift your right leg up behind you, extending your arm out in front of you. Keep your back straight and your gaze focused on your extended arm. Hold this pose for 5-10 breaths, then switch sides.
Shakti Yoga Sequence
The Shakti Yoga Sequence is a powerful flow of poses that connects you with your feminine power and energy. This sequence is designed to open your hips and heart, and to connect you with the energy of Shakti, the Hindu goddess of power and femininity.
The Shakti Yoga Sequence begins with a few simple poses to open your hips and prepare you for the flow. Standing poses like Mountain pose and Warrior I are a great way to warm up your body and open your hips. From there, you’ll move into a series of hip-opening poses like Frog pose, Pigeon pose, and Cow Face pose.
The sequence culminates in a powerful flow of poses that connects you with your inner power and energy. This flow includes poses like Downward Dog, Chaturanga Dandasana, and Upward Dog pose. These poses help to open your heart and connect you with the energy of Shakti.
The Shakti Yoga Sequence is a great way to connect with your inner power and energy. This sequence is designed to open your hips and heart, and to connect you with the energy of Shakti, the Hindu goddess of power and femininity.
60 Min Yoga Sequence Photo
Tutorial
This 60 minute yoga sequence is designed to energize and invigorate your body. The poses are sequenced to flow smoothly together and are all beginner-friendly.
If you are new to yoga, be sure to read the yoga basics section first. This will teach you the basic principles of yoga and how to safely practice the poses.
Warm-Up (5-10 min)
Start by warming up your body with some simple stretches. This will help to loosen your muscles and prepare them for the workout ahead.
The following poses are a great way to start your yoga practice. They are gentle and will help to loosen up your body.
1. Mountain pose (Tadasana)
2. Downward dog (Adho Mukha Svanasana)
3. Cat-cow pose (Marjaryasana-Bitilasana)
4. Child’s pose (Balasana)
5. Warrior I (Virabhadrasana I)
6. Warrior II (Virabhadrasana II)
7. Triangle pose (Trikonasana)
8. Extended Triangle pose (Utthita Trikonasana)
9. Half Moon pose (Ardha Chandrasana)
10. Chair pose (Utkatasana)
11. Side angle pose (Parsvakonasana)
12. Crescent pose (Anjaneyasana)
13. Reverse warrior (Viparita Virabhadrasana)
14. Half Camel pose (Ardha Ustrasana)
15. Fish pose (Matsyasana)
16. Seated forward fold (Paschimottanasana)
17. Cobra pose (Bhujangasana)
18. Locust pose (Salabhasana)
19. Bow pose (Dhanurasana)
20. Camel pose (Ustrasana)
21. Child’s pose (Balasana)
22. Mountain pose (Tadasana)
The following poses are a great way to end your yoga practice. They are gentle and will help to release any tension that you may have built up during the workout.
1. Child’s pose (Balasana)
2. Mountain pose (Tadasana)
3. Corpse pose (Savasana)
Yoga Basics (5-10 min)
If you are new to yoga, be sure to read the yoga basics section first. This will teach you the basic principles of yoga and how to safely practice the poses.
The following articles will help you to get started:
How to do a Basic Yoga Pose
The Different Types of Yoga
The Benefits of Yoga
The History of Yoga
How to Choose a Yoga Class
The Different Styles of Yoga
What to Wear to Yoga Class
How to do a Sun Salutation
The following poses are a great way to start your yoga practice. They are gentle and will help to loosen up your body.
1. Mountain pose (Tadasana)
Mountain pose is the foundation for all other poses. It is a simple pose that teaches you how to stand tall and ground yourself.
2. Downward dog (Adho Mukha Svanasana)
Downward dog is a great pose to open up your back and stretch your hamstrings. It also energizes the body and is a great way to start your yoga practice.
3. Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow pose is a gentle spinal twist that helps to stretch the back and open the chest. It is a great way to start your practice and helps to warm up the body.
4. Child’s pose (Balasana)
Child’s pose is a calming and restorative pose that is great for beginners. It stretches the hips, thighs, and ankles and helps to relax the mind and body.
5. Warrior I (Virabhadrasana I)
Warrior I is a powerful pose that strengthens the legs and opens the hips. It is a great pose to practice in the morning to energize the body.
6. Warrior II (Virabhadrasana II)
Warrior II is a pose that strengthens the legs and opens the hips and chest. It is a great pose to practice in the afternoon to help you stay energized.
7. Triangle pose (Trikonasana)
Triangle pose is a great pose for beginners. It stretches the hamstrings and groin and strengthens the legs. It is a great pose to practice in the morning to energize the body.
8. Extended Triangle pose (Utthita Trikonasana)
Extended Triangle pose is a more advanced version of Triangle pose. It stretches the hamstrings and groin and strengthens the legs. It is a great pose to practice in the morning to energize the body.
9. Half Moon pose (Ardha Chandrasana)
Half Moon pose is a challenging pose that strengthens the arms and legs. It is a great pose to practice in the afternoon to help you stay energized.
10. Chair pose (Utkatasana)
Chair pose is a great pose to strengthen the legs and glutes. It is a great pose to practice in the morning to energize the body.
11. Side angle pose (Parsvakonasana)
Side angle pose is a great pose to stretch the sides of the body. It is a great pose to practice in the afternoon to help you stay energized.
12. Crescent pose (Anjaneyasana)
Crescent pose is a great pose to open the chest and hips. It is a great pose to practice in the morning to energize the body.
13. Reverse warrior (Viparita Virabhadrasana)
Reverse warrior is a great pose to stretch the hips and chest. It is a great pose to practice in the evening to relax the body.
14. Half Camel pose (Ardha Ustrasana)
Half Camel pose is a great pose to stretch the back and hips. It is a great pose to practice in the evening to relax the body.
15. Fish pose (Matsyasana)
Fish pose is a great pose to stretch the chest and hips. It is a great pose to practice in the morning to energize the body.
16. Seated forward fold (Paschimottanasana)
Seated forward fold is a great pose to stretch the hamstrings and spine. It is a great pose to practice in the morning to energize the body.
17. Cobra pose (Bhujangasana)
Cobra pose is a great pose to strengthen the spine and chest. It is a great pose to practice in the morning to energize the body.
18. Locust pose (Salabhasana)
Locust pose is a great pose to strengthen the back and abs. It is a great pose to practice in the morning to energize the body.
19. Bow pose (Dhanurasana)
Bow pose is a great pose to stretch the back and hips. It is a great pose to practice in the morning to energize the body.
20. Camel pose (Ustrasana)
Camel pose is a great pose to stretch the back and hips. It is a great pose to practice in the evening to relax the body.
21. Child’s pose (Balasana)
Child’s pose is a great pose to stretch the hips, thighs, and ankles and relax the mind and body. It is a great pose to practice in the morning, afternoon, or evening.
22. Mountain pose (Tadasana)
Mountain pose is the foundation for all other poses. It is a simple pose that teaches you how to stand tall and ground yourself.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
