10 Minute Hatha Yoga Sequence For Beginners
If you’re just starting out with yoga, it’s best to keep your practice simple. This 10-minute hatha yoga sequence is perfect for beginners.
The sequence includes a few basic poses that will help you get started on your yoga journey. It’s a great way to begin your day or to wind down at the end of the day.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps you to feel grounded and centered.
Stand with your feet hip-width apart and your arms by your sides.
Engage your pelvic floor and tuck your tailbone slightly.
Inhale and lift your chest, and gaze straight ahead.
Hold for a few breaths, then exhale and release.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open up your hips and stretch your hamstrings.
Start in mountain pose, then exhale and step your feet back to come into Downward-Facing Dog.
Spread your fingers wide and press into your palms.
Keep your spine long as you tuck your chin and press your hips back.
Hold for a few breaths, then slowly lower your knees to the ground.
3. Child’s Pose (Balasana)
Child’s pose is a great way to relax and stretch your hips, thighs, and lower back.
Start in Downward-Facing Dog, then exhale and lower your knees to the ground.
Sit up on your heels and extend your arms forward to come into Child’s Pose.
Keep your spine long and your forehead resting on the floor.
Hold for a few breaths, then release and sit up.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow pose is a great way to warm up your spine and loosen up your muscles.
Start on all fours, then inhale and arch your back to come into Cow Pose.
Exhale and tuck your chin to come into Cat Pose.
Repeat these movements, flowing smoothly from one to the other.
Do this for a few breaths, then release and return to all fours.
5. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a great pose for stretching your hamstrings and spine.
Sit with your legs straight out in front of you and your feet together.
Inhale and lift your chest, then exhale and fold forward, extending your arms out in front of you.
Keep your spine long as you fold forward, and try to touch your toes.
Hold for a few breaths, then release and sit up.
6. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a great pose to open up your chest and shoulders.
Start in Downward-Facing Dog, then exhale and lift your torso and legs to come into Upward-Facing Dog.
Keep your hips pressed down as you lift your chest and extend your arms.
Hold for a few breaths, then release and return to Downward-Facing Dog.
7. Triangle Pose (Trikonasana)
Triangle pose is a great pose for stretching your hips, thighs, and hamstrings.
Start in mountain pose, then step your left foot out to the side and extend your left arm straight out.
Bend your right knee and reach your right hand to your right ankle or thigh.
Hold for a few breaths, then release and switch sides.
8. Chair Pose (Utkatasana)
Chair pose is a great way to strengthen your legs and glutes.
Start in mountain pose, then bend your knees and sink down into Chair Pose.
Keep your spine long as you reach your arms straight up overhead.
Hold for a few breaths, then release and stand up.
9. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a great way to stretch your chest and hips.
Start in Tabletop Position, then place your feet flat on the ground and lift your hips up to come into Bridge Pose.
Keep your spine long and your shoulders pressed down.
Hold for a few breaths, then release and lower your hips back to the ground.
10. Corpse Pose (Savasana)
Corpse pose is a great way to end your yoga practice.
Lie down on your back and relax your body.
Close your eyes and breathe deeply, letting go of all your worries and stresses.
Stay in Corpse pose for 5-10 minutes, then slowly roll to one side and come back to seated.
Yoga Journal Jason Crandell Morning Sequence
Start your day with this energizing yoga sequence that will invigorate your body and mind.
The sequence begins with a Sun Salutation to get your blood flowing and your heart rate up. Next, we’ll do some standing poses to strengthen and tone your body. We’ll finish with a few seated poses to calm and center your mind.
This sequence is a great way to start your day, but it can also be done at any time to energize your body and mind.
Sun Salutation (Surya Namaskar)
1. Stand in Mountain Pose with your feet together.
2. Inhale and raise your arms overhead, clasping your hands together.
3. Exhale and step or jump back to Downward-Facing Dog.
4. Inhale and raise your right leg up high, coming into a Half-Lift Lunge.
5. Exhale and step your right leg back to Downward-Facing Dog.
6. Inhale and raise your left leg up high, coming into a Half-Lift Lunge.
7. Exhale and step your left leg back to Downward-Facing Dog.
8. Step or jump forward to return to Mountain Pose.
9. Repeat on the other side.
Standing Poses
1. Warrior I
2. Warrior II
3. Triangle Pose
4. Reverse Triangle Pose
5. Half Moon Pose
6. Chair Pose
7. Extended Triangle Pose
8. Downward-Facing Dog
Seated Poses
1. Easy Seat
2. Half Camel Pose
3. Seated Forward Bend
4. Staff Pose
5. Legs-Up-the-Wall Pose
Bird Of Paradise Yoga Pose Sequence
The Bird of Paradise yoga pose sequence is a great way to improve your flexibility and strength. This sequence is also a great way to open your hips and chest.
The first pose in the sequence is Downward Facing Dog. From Tabletop position, tuck your toes and press your hips up and back, extending your spine and pressing your heels towards the ground. Keep your core engaged and hold for five breaths.
Next, move into Upward Dog. From Downward Facing Dog, press your hips up and back, and curl your toes under. Reach your chest forward and up, and hold for five breaths.
Next, move into Crow Pose. From Upward Dog, bend your elbows and place your palms flat on the ground. Keep your core engaged and lift your feet off the ground. Hold for five breaths.
Next, move into Camel Pose. From Crow Pose, press your feet into the ground and reach your hips up and back. Place your hands on your lower back, and press your chest forward. Hold for five breaths.
Next, move into Fish Pose. From Camel Pose, release your back and place your forearms on the ground. Tuck your chin and lift your chest and head up. Hold for five breaths.
Next, move into Bow Pose. From Fish Pose, reach your hands towards your ankles and curl your toes under. Reach your chest forward and up, and hold for five breaths.
Next, move into Warrior I. From Bow Pose, reach your arms out to the sides and extend your legs. Bend your front knee and reach your back knee towards the ground. Hold for five breaths.
Next, move into Warrior II. From Warrior I, extend your arms out to the sides and reach your front leg towards the ground. Turn your back foot out and hold for five breaths.
Next, move into Triangle Pose. From Warrior II, reach your arms out to the sides and place your hand on your front ankle. Reach your other arm towards the sky. Hold for five breaths.
Next, move into Half Moon Pose. From Triangle Pose, extend your arm up towards the sky and place your other hand on the ground. Bend your front knee and lift your back leg off the ground. Hold for five breaths.
Next, move into Downward Facing Dog. From Half Moon Pose, tuck your toes and press your hips up and back, extending your spine and pressing your heels towards the ground. Keep your core engaged and hold for five breaths.
Grounding Restorative Yoga Sequence
Grounding Restorative Yoga Sequence is a sequence of poses that helps to ground and connect you to the earth. This sequence is perfect for those who feel scattered or unfocused, or who need to reconnect with their center. The poses in this sequence help to calm the mind and body, and to connect you with the energy of the earth.
The sequence begins with a few simple poses to help you warm up and get centered. Next, you will move into a sequence of poses that help to ground and connect you to the earth. These poses include Downward Dog, Child’s Pose, Forward Bend, and Bridge Pose. Finally, you will move into a few simple poses to cool down and relax.
This sequence is perfect for beginners, and can be modified to fit your needs. If you are new to yoga, be sure to consult with your yoga instructor before beginning this sequence.
Prenatal Yoga Sequence Pdf
prenatal yoga sequence pdf
Prenatal yoga is a great way to connect with your body and your baby during pregnancy. It can help you stay flexible, strong, and relaxed during pregnancy, and can prepare you for labor and delivery.
The following prenatal yoga sequence can be done in a class or at home. Always consult with your doctor before beginning a yoga practice.
1. Warm up with some simple stretching exercises.
2. Do some gentle yoga poses that open the hips and stretch the lower back.
3. Practice some strengthening poses that focus on the pelvic floor muscles.
4. Finish with a relaxation pose.
Warm-Up
1. Standing Hamstring Stretch: Stand with one foot in front of the other, and hinge forward from the hips, keeping your back straight. Reach for your toes, and hold for a few seconds.
2. Cat-Cow: Get on your hands and knees on the floor. Inhale as you arch your back up and look up, and exhale as you round your back and tuck your chin.
3. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Fold forward, reaching for your toes.
4. Child’s Pose: Kneel on the floor, then sit back on your heels and extend your arms forward.
Poses for Flexibility
1. Triangle Pose: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in slightly. Extend your arms out to the sides, and hinge forward from your hips. Reach for your right ankle or shin.
2. Half Camel: Kneel on the floor with your knees hip-width apart. Place your hands on your lower back, and press your hips forward as you arch your back.
3. Downward Dog: Get on your hands and knees on the floor. Spread your fingers wide and press your palms into the floor. Lift your hips up and back, and tuck your heels in towards your butt.
4. Upward Dog: Lie on your stomach with your forehead on the floor. Place your palms flat on the floor beside your shoulders, and press your hips and thighs off the floor.
Poses for Strength
1. Chair Pose: Stand with your feet hip-width apart. Bend your knees and sit back as if you’re sitting in a chair. Keep your spine straight, and reach your arms straight out in front of you.
2. Warrior I: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in slightly. Extend your arms out to the sides, and bend your right knee to a 90-degree angle.
3. Bridge: Lie on your back on the floor with your feet flat on the floor and your knees bent. Lift your hips up towards the ceiling, and clasp your hands together below your pelvis.
4. Pilates Scissor: Lie on your back on the floor with your feet flat on the floor and your knees bent. Place your hands on the floor beside your hips. Lift your right knee up towards your chest, and then lower it back down. Repeat with your left knee.
Relaxation Pose
1. Savasana (Corpse Pose): Lie on your back on the floor with your feet flat on the floor and your arms at your sides. Close your eyes and relax your whole body.
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.
