60 Minute Beginner Yoga Sequence
If you’re new to yoga, or you’re just looking for a fresh routine, this 60-minute beginner sequence is perfect for you! This sequence is designed to help you build strength, flexibility, and balance.
Warm-Up
Start by warming up your body with a few Sun Salutations.
1. Standing Forward Bend: From Mountain Pose, bend forward at the waist, letting your head and hands hang down.
2. Downward-Facing Dog: From Forward Bend, press your hands into the floor and lift your hips up and back, forming an upside-down V-shape with your body.
3. Cat-Cow: From Downward-Facing Dog, round your spine up towards the ceiling, then tuck your chin and arch your back, like a cat. Reverse the motion, and move through Cat-Cow a few times.
4. Child’s Pose: Kneel on the floor, then sit back on your heels and fold your torso forward, resting your forehead on the floor.
5. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward at the waist, letting your head and hands hang down.
6. Rag Doll: From Seated Forward Bend, let your torso and arms dangle loosely as you sway from side to side.
7. Legs Up the Wall: Sit next to a wall and swing your legs up so that your body is lying flat against the wall, with your head and shoulders resting on the floor. Rest in this position for a few minutes.
Main Sequence
Now that your body is warm, it’s time to move on to the main sequence. This sequence includes a variety of poses that will help you build strength, flexibility, and balance.
1. Downward-Facing Dog: From Child’s Pose, press your hands into the floor and lift your hips up and back, forming an upside-down V-shape with your body.
2. Plank: From Downward-Facing Dog, step your feet forward so that you’re in a high plank position, with your shoulders directly over your wrists.
3. Low Plank: From Plank, lower your knees to the floor, then press back up to Plank.
4. Upward Dog: From Plank, tuck your toes and lift your hips and torso up, so your body forms an inverted V-shape.
5. Downward Dog: From Upward Dog, press your hands into the floor and lift your hips up and back, forming an upside-down V-shape with your body.
6. Warrior I: From Downward-Facing Dog, step your left foot forward and lunge forward, with your left knee bent and your right leg straight. Reach your arms straight up overhead.
7. Warrior II: From Warrior I, turn your left foot so that it’s pointing to the side and lunge forward with your right leg, bending your right knee. Reach your arms out to the sides.
8. Triangle: From Warrior II, extend your left arm straight out to the side and reach your right hand towards the floor, so your body forms a triangle shape.
9. Half Moon: From Triangle, lift your left arm and leg off the floor, and extend them both straight out to the side. Balance on your right foot.
10. Chair: From Half Moon, bend your right knee and reach your arms straight out in front of you, so your body forms a seated position like a chair.
11. Camel: From Chair, reach your hands back to grasp your heels, then lean back and lift your hips up, so your body forms an inverted V-shape.
12. Bridge: From Camel, lower your hips back to the floor and then lift your torso and legs off the floor, so your body forms a bridge shape.
13. Child’s Pose: Kneel on the floor, then sit back on your heels and fold your torso forward, resting your forehead on the floor.
14. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward at the waist, letting your head and hands hang down.
15. Rag Doll: From Seated Forward Bend, let your torso and arms dangle loosely as you sway from side to side.
16. Legs Up the Wall: Sit next to a wall and swing your legs up so that your body is lying flat against the wall, with your head and shoulders resting on the floor. Rest in this position for a few minutes.
Finish up
Finish your yoga sequence by relaxing in Corpse Pose.
1. Corpse Pose: Lie down on your back and let your arms and legs relax naturally. Close your eyes and focus on your breath. Stay in this pose for a few minutes.
2. Savasana: Lie down on your back and let your arms and legs relax naturally. Close your eyes and focus on your breath. Stay in this pose for 10-15 minutes.
60 Minute Yoga Sequence Pdf
-Start by warming up with a few sun salutations
-Then move on to the standing poses
-Followed by the seated poses
-Finish with the inversions and savasana
Sun Salutations:
Start in mountain pose. Inhale as you reach your arms up to the sky. Exhale as you fold forward into a forward fold. Inhale as you reach your arms up to the sky again. Exhale as you fold forward into a forward fold. Inhale as you step or jump back into a plank pose. Exhale as you lower down to your forearms into a low push-up position. Inhale as you press back up to plank pose. Exhale as you step or jump your feet up to your hands into a high push-up position. Inhale as you lower your knees to the floor. Exhale as you lie down on your stomach. Inhale as you press up to cobra pose. Exhale as you lower yourself back to the floor.
Repeat this sequence 3-5 times.
Standing Poses:
Start in mountain pose. Inhale as you reach your arms up to the sky. Exhale as you fold forward into a forward fold. Inhale as you reach your arms up to the sky again. Exhale as you fold forward into a forward fold. Inhale as you step or jump back into a plank pose. Exhale as you lower down to your forearms into a low push-up position. Inhale as you press back up to plank pose. Exhale as you step or jump your feet up to your hands into a high push-up position. Inhale as you lower your knees to the floor. Exhale as you step or jump back into a low lunge position. Inhale as you reach your arms up to the sky. Exhale as you sink down into your lunge. Inhale as you reach your arms out to the sides and up to the sky. Exhale as you bring your arms back down to your sides. Step or jump your feet back to plank pose. Step or jump your feet up to your hands into a high push-up position. Inhale as you lower your knees to the floor. Exhale as you lie down on your stomach.
Repeat this sequence 3-5 times.
Seated Poses:
Start in lotus pose. Inhale as you reach your arms up to the sky. Exhale as you fold forward into a forward fold. Inhale as you reach your arms up to the sky again. Exhale as you fold forward into a forward fold. Inhale as you sit up and reach your arms out to the sides and up to the sky. Exhale as you bring your arms back down to your sides. Inhale as you extend your left leg out in front of you. Exhale as you fold forward over your extended leg. Inhale as you reach your arms up to the sky. Exhale as you bring your arms back down to your sides. Repeat on the other side.
Finish in seated mountain pose.
Repeat this sequence 3-5 times.
Inversions:
Start in seated mountain pose. Inhale as you reach your arms up to the sky. Exhale as you fold forward into a forward fold. Inhale as you reach your arms up to the sky again. Exhale as you fold forward into a forward fold. Inhale as you sit up and reach your arms out to the sides and up to the sky. Exhale as you bring your arms back down to your sides. Inhale as you extend your left leg out in front of you. Exhale as you fold forward over your extended leg. Inhale as you reach your arms up to the sky. Exhale as you bring your arms back down to your sides. Repeat on the other side.
Finish in Downward Dog.
Stay in Downward Dog for 3-5 breaths.
Then move on to the next inversion, Handstand.
Stay in Handstand for 3-5 breaths.
Finish in Child’s Pose.
Stay in Child’s Pose for 3-5 breaths.
Savasana:
Start in Corpse Pose. Inhale and exhale deeply a few times. Close your eyes and relax. Stay in Corpse Pose for 5-10 minutes.
When you’re finished, slowly roll onto your side and use your hands to push yourself up to a seated position.
30 Minute Morning Yoga Sequence
Doing yoga in the morning is a great way to start your day. It energizes your body and mind, and sets the tone for the day ahead. This 30 minute morning yoga sequence will get your body moving and your mind focused.
1. Start by standing at the top of your mat with your feet together. Take a deep breath in and raise your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and relax your neck. Hold for a few seconds, then inhale and come back to standing.
2. Step your left foot back and come into a lunge. Place your hands on the ground on either side of your left foot. Exhale and sink down into a low lunge. Hold for a few seconds, then inhale and come back to standing.
3. Step your right foot back and come into a lunge. Place your hands on the ground on either side of your right foot. Exhale and sink down into a low lunge. Hold for a few seconds, then inhale and come back to standing.
4. Now it’s time to do some Warrior III’s. From standing, step your left foot back and come into a low lunge. Exhale and lift your right leg up and back, extending it behind you. Keep your back straight and your gaze focused forward. Hold for a few seconds, then inhale and come back to standing.
5. Step your right foot back and come into a low lunge. Exhale and lift your left leg up and back, extending it behind you. Keep your back straight and your gaze focused forward. Hold for a few seconds, then inhale and come back to standing.
6. Now it’s time for some Downward Dogs. Come into a tabletop position on your hands and knees. Exhale and tuck your toes under and lift your hips up and back, coming into a Downward Dog. Hold for a few seconds, then inhale and come back to tabletop.
7. Step your left foot forward and come into a low lunge. Place your hands on the ground on either side of your left foot. Exhale and sink down into a low lunge. Hold for a few seconds, then inhale and come back to standing.
8. Step your right foot forward and come into a low lunge. Place your hands on the ground on either side of your right foot. Exhale and sink down into a low lunge. Hold for a few seconds, then inhale and come back to standing.
9. Now it’s time for some Chair poses. From standing, step your left foot back and come into a low lunge. Exhale and lift your right leg up and back, extending it behind you. Place your hands on your right thigh or ankle, and lean your torso forward. Hold for a few seconds, then inhale and come back to standing.
10. Step your right foot back and come into a low lunge. Exhale and lift your left leg up and back, extending it behind you. Place your hands on your left thigh or ankle, and lean your torso forward. Hold for a few seconds, then inhale and come back to standing.
11. Now it’s time for some Crescent Lunge poses. From standing, step your left foot forward and come into a low lunge. Exhale and lift your right leg up and back, extending it behind you. Place your hands on your right thigh or ankle, and lean your torso forward. Hold for a few seconds, then inhale and come back to standing.
12. Step your right foot forward and come into a low lunge. Exhale and lift your left leg up and back, extending it behind you. Place your hands on your left thigh or ankle, and lean your torso forward. Hold for a few seconds, then inhale and come back to standing.
13. Now it’s time for some Triangle poses. From standing, step your left foot forward and come into a low lunge. Exhale and lift your right leg up and back, extending it behind you. Place your hands on your right thigh or ankle, and lean your torso forward. Reach your left arm out to the side, and hold for a few seconds. Inhale and come back to standing.
14. Step your right foot forward and come into a low lunge. Exhale and lift your left leg up and back, extending it behind you. Place your hands on your left thigh or ankle, and lean your torso forward. Reach your right arm out to the side, and hold for a few seconds. Inhale and come back to standing.
15. Now it’s time for some reverse Triangle poses. From standing, step your left foot forward and come into a low lunge. Exhale and lift your right leg up and back, extending it behind you. Place your hands on your right thigh or ankle, and lean your torso forward. Reach your left arm out to the side, and hold for a few seconds. Inhale and come back to standing.
16. Step your right foot forward and come into a low lunge. Exhale and lift your left leg up and back, extending it behind you. Place your hands on your left thigh or ankle, and lean your torso forward. Reach your right arm out to the side, and hold for a few seconds. Inhale and come back to standing.
17. Now it’s time for some Camel poses. From standing, step your left foot forward and come into a low lunge. Exhale and lift your right leg up and back, extending it behind you. Place your hands on your right thigh or ankle, and lean your torso forward. Reach your left arm up to the sky, and hold for a few seconds. Inhale and come back to standing.
18. Step your right foot forward and come into a low lunge. Exhale and lift your left leg up and back, extending it behind you. Place your hands on your left thigh or ankle, and lean your torso forward. Reach your right arm up to the sky, and hold for a few seconds. Inhale and come back to standing.
19. Now it’s time for some Fish poses. From standing, step your left foot forward and come into a low lunge. Exhale and lift your right leg up and back, extending it behind you. Place your hands on your right thigh or ankle, and lean your torso forward. Reach your left arm out to the side, and hold for a few seconds. Inhale and come back to standing.
20. Step your right foot forward and come into a low lunge. Exhale and lift your left leg up and back, extending it behind you. Place your hands on your left thigh or ankle, and lean your torso forward. Reach your right arm out to the side, and hold for a few seconds. Inhale and come back to standing.
21. Step your left foot forward and come into a low lunge. Place your hands on the ground on either side of your left foot. Exhale and sink down into a low lunge. Hold for a few seconds, then inhale and come back to standing.
22. Step your right foot forward and come into a low lunge. Place your hands on the ground on either side of your right foot. Exhale and sink down into a low lunge. Hold for a few seconds, then inhale and come back to standing.
23. Now it’s time for some Child’s poses. Come to the floor on your hands and knees. Exhale and sit back on your heels, then fold forward, extending your arms out in front of you. Hold for a few seconds, then inhale and come back to standing.
24. Step your left foot forward and come into a low lunge. Place your hands on the ground on either side of your left foot. Exhale and sink down into a low lunge. Hold for a few seconds, then inhale and come back to standing.
25. Step your right foot forward and come into a low lunge. Place your hands on the ground on either side of your right foot. Exhale and sink down into a low lunge. Hold for a few seconds, then inhale and come back to standing.
26. Now it’s time for some Triangle poses. From standing, step your left foot forward and come into a low lunge. Exhale and lift your right leg up and back, extending it behind you. Place your hands on your right thigh or ankle, and lean your torso forward. Reach your left arm out to the side, and hold for a few seconds. Inhale and come back to standing.
27. Step your right foot forward and come into a low
Power Yoga Sequence Ideas
Power yoga is a vigorous and physically demanding form of yoga that is intended to provide a workout as well as a yoga practice. Power yoga sequences can be composed of a variety of poses, but often include many Sun Salutations and standing poses.
Here are a few ideas for power yoga sequences:
1. Sun Salutations (Surya Namaskar)
2. Standing poses including Triangle (Trikonasana), Warrior I and II (Virabhadrasana I and II), and Half Moon (Ardha Chandrasana)
3. Forward folds including Downward-Facing Dog (Adho Mukha Svanasana), Handstand (Adho Mukha Vrksasana), and Headstand (Sirsasana)
4. Backbends including Camel (Ustrasana), Bow (Dhanurasana), and Wheel (Chakrasana)
5. Hip openers including Pigeon (Eka Pada Rajakapotasana), Lizard (Utthan Pristhasana), and Frog (Mandukasana)
6. Twists including Chair (Utkatasana), Half Camel (Ardha Ustrasana), and Eye of the Needle (Sucirandhrasana)
7. Inversions including Handstand, Headstand, and Shoulderstand (Sarvangasana)
The sequence illustrated above is a good place to start for beginners. It includes a variety of basic poses that will warm up the body and prepare it for a more vigorous practice. As you become more experienced, you can add more challenging poses to your sequences.
20 Minute Yoga Sequence Pdf
1.Start in mountain pose.
2.Inhale and reach your arms up overhead.
3.Exhale and hinge at the waist to fold forward.
4.Inhale and lengthen your spine to come back to standing.
5.Exhale and step or jump your feet 3-4 feet apart.
6.Turn your right foot out 90 degrees and your left foot in about 45 degrees.
7.Bend your right knee and lower your hips down so your thigh is parallel to the floor.
8.Extend your left arm out to the side and your right arm up towards the ceiling.
9.Hold for 5-10 breaths, then switch sides.
10.When you’re finished, stand in mountain pose and relax your arms by your sides.
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.
