Beginner Written Out Yoga Sequence
Written out yoga sequences can be a great way for beginners to ease into a yoga practice. By following a sequence that has been written out for you, you can be sure that you are performing the poses in the correct order and with the correct alignment. This sequence is designed for beginners and can be practiced daily.
1. Mountain Pose
Mountain pose is a great way to start your yoga practice. It is a basic standing pose that helps to build strength and stability in the body.
To perform mountain pose, stand tall with your feet hip-width apart. Engage your core and tuck your tailbone under. Relax your shoulders and draw your shoulder blades down your back. Reach your arms out to the sides, parallel to the floor.
Hold for 2-3 breaths, then release and move on to the next pose.
2. Downward-Facing Dog
Downward-facing dog is a basic yoga pose that is great for stretching the body and strengthening the arms and legs.
To perform downward-facing dog, start in mountain pose. Then, bend your knees and lift your hips up towards the sky, coming into down dog.
Spread your fingers and press into your palms. Reach your heels towards the ground and hold for 2-3 breaths.
3. Child’s Pose
Child’s pose is a great way to relax the body and mind. It is also a great pose for stretching the hips, thighs, and groin.
To perform child’s pose, start in Downward-Facing Dog. Then, lower your knees to the ground and bring your forehead to the floor. Extend your arms out in front of you and relax your shoulders.
Hold for 2-3 breaths, then release and move on to the next pose.
4. Warrior I
Warrior I is a great pose for strengthening the legs and glutes. It is also a great pose for opening the hips and chest.
To perform warrior I, start in mountain pose. Then, step your left foot forward and turn your left heel in towards the center of your body. Reach your arms out to the sides and bend your left knee, coming into warrior I.
Make sure that your right knee is bent 90 degrees and your left thigh is parallel to the floor. Reach your arms out to the sides and hold for 2-3 breaths.
5. Warrior II
Warrior II is a great pose for strengthening the legs and glutes. It is also a great pose for opening the hips and chest.
To perform warrior II, start in warrior I. Then, extend your right leg out to the side and turn your right foot out to the side. Reach your arms out to the sides and bend your right knee, coming into warrior II.
Make sure that your left knee is bent 90 degrees and your left thigh is parallel to the floor. Reach your arms out to the sides and hold for 2-3 breaths.
6. Triangle Pose
Triangle pose is a great pose for stretching the hamstrings, hips, and chest. It is also a great pose for improving balance.
To perform triangle pose, start in warrior II. Then, extend your left leg out to the side and turn your left foot out to the side. Reach your arms out to the sides and bend your left knee, coming into triangle pose.
Make sure that your right knee is bent 90 degrees and your right thigh is parallel to the floor. Reach your arms out to the sides and hold for 2-3 breaths.
7. Extended Triangle Pose
Extended triangle pose is a great pose for stretching the hamstrings, hips, and chest. It is also a great pose for improving balance.
To perform extended triangle pose, start in triangle pose. Then, extend your right leg out to the side and turn your right foot out to the side. Reach your arms out to the sides and bend your right knee, coming into triangle pose.
Make sure that your left knee is bent 90 degrees and your left thigh is parallel to the floor. Reach your arms out to the sides and hold for 2-3 breaths.
8. Half Camel Pose
Half Camel pose is a great pose for stretching the chest and hips. It is also a great pose for improving balance.
To perform half camel pose, start in camel pose. Then, lower your torso and reach your hands for your heels. Keep your hips facing forward and hold for 2-3 breaths.
9. Child’s Pose
Child’s pose is a great way to relax the body and mind. It is also a great pose for stretching the hips, thighs, and groin.
To perform child’s pose, start in Downward-Facing Dog. Then, lower your knees to the ground and bring your forehead to the floor. Extend your arms out in front of you and relax your shoulders.
Hold for 2-3 breaths, then release and move on to the next pose.
Dancing Shiva Sequence Namaste Yoga
The Dancing Shiva Sequence is a Vinyasa Yoga sequence that invokes the Hindu deity Shiva. Shiva is known as the Destroyer and the Transformer, and this sequence is designed to help you release what no longer serves you in your life. The sequence is also designed to help you transform your negative energy into positive energy.
The Dancing Shiva Sequence begins with Sun Salutations to warm up your body. The sequence then moves into a series of standing poses, which help to build strength and flexibility. The sequence then moves into a series of backbends, which help to open your heart and release your negative energy. The sequence ends with a series of seated poses, which help you to ground yourself and connect with your inner peace.
The Dancing Shiva Sequence is a powerful sequence that can help you to release your negative energy and transform your life for the better. If you are looking to invoke the power of Shiva in your life, then this sequence is for you.
Yoga Core Flow Sequence
Incorporating a yoga core flow sequence into your practice is a great way to strengthen your abs, improve your balance, and increase your flexibility. This sequence is a great way to start your practice, or to use as a cooldown after a more vigorous sequence.
Start in Downward Dog. Inhale and bring your right foot forward between your hands, and exhale as you lower your left knee to the mat. Place your left hand on your left ankle or on the floor in front of you, and reach your right hand toward the ceiling. Hold for five breaths, then switch sides.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths, then switch sides.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inhale and bring your left foot forward between your hands. Exhale as you lower your right knee to the mat. Place your right hand on your right ankle or on the floor in front of you, and reach your left hand toward the ceiling. Hold for five breaths.
From Downward Dog, inh
Beginner Yoga Sequence Chart
When you are first starting out with yoga, it can be helpful to follow a sequence chart to make sure you are doing all of the poses in the correct order. This beginner yoga sequence chart will show you the basic poses you need to know to get started.
Note: Always speak with your doctor before starting a new exercise routine.
1. Sun Salutation A (Surya Namaskar A)
This sequence of poses begins in Mountain Pose and ends in Downward Dog.
Mountain Pose (Tadasana)
Forward Bend (Uttanasana)
Halfway Lift (Ardha Uttanasana)
Downward Dog (Adho Mukha Svanasana)
Upward Dog (Urdhva Mukha Svanasana)
Forward Bend (Uttanasana)
Halfway Lift (Ardha Uttanasana)
Mountain Pose (Tadasana)
2. Child’s Pose (Balasana)
This pose is a resting pose that can be done at any time during your practice.
From Downward Dog, lower your knees to the ground and extend your arms out in front of you.
Sit your hips back onto your heels and extend your chest forward.
Hold for 5-10 breaths.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose is a gentle warm-up that helps to open up the spine.
Start in Tabletop Pose on your hands and knees.
Inhale as you arch your back and look up, and exhale as you tuck your chin and round your back.
Repeat for 5-10 breaths.
4. Downward Dog (Adho Mukha Svanasana)
This pose is a foundational pose that can be done in any sequence.
From Tabletop Pose, press into your hands and lift your hips up and back.
Extend your legs and press your heels into the ground.
Hold for 5-10 breaths.
5. Half Camel Pose (Ardha Ushtrasana)
This pose stretches the entire front of the body.
From Downward Dog, step your right foot forward between your hands.
Lean your torso back and reach for your right heel.
If you can’t reach your heel, reach for your ankle or toes.
Hold for 5-10 breaths, then switch sides.
6. Upward Dog (Urdhva Mukha Svanasana)
This pose strengthens and stretches the entire back of the body.
From Downward Dog, press into your hands and lift your hips up and back.
Extend your legs and press your heels into the ground.
Lift your chest and gaze up at your fingertips.
Hold for 5-10 breaths.
7. Low Lunge (Anjaneyasana)
This pose stretches the hip flexors and quads.
From Downward Dog, step your left foot forward between your hands.
Lower your left knee to the ground and extend your right leg back.
Rest your fingertips on the ground on either side of your left foot.
Hold for 5-10 breaths, then switch sides.
8. Triangle Pose (Trikonasana)
This pose stretches the hamstrings, hips, and groin.
From Low Lunge, extend your right arm straight up to the sky.
Bend your right elbow and reach your hand down to your right ankle.
Rotate your chest to the right and gaze over your right hand.
Hold for 5-10 breaths, then switch sides.
9. Half Moon Pose (Ardha Chandrasana)
This pose strengthens and stretches the hips, glutes, and hamstrings.
From Triangle Pose, extend your left arm straight up to the sky.
Bend your left elbow and reach your hand down to your left ankle.
Rotate your chest to the left and gaze over your left hand.
Hold for 5-10 breaths, then switch sides.
10. Corpse Pose (Savasana)
This pose is a resting pose that can be done at any time during your practice.
From Downward Dog, lie down on your back.
Extend your arms and legs out in front of you.
Close your eyes and relax.
Hold for 5-10 minutes.
Yoga Sequence Back
bends
Backbends are an incredibly invigorating and stimulating yoga pose category. They are great for building strength and stamina in the back and spine, while also increasing range of motion and flexibility. Backbends are also great for improving posture and relieving stress and tension.
There are a variety of backbends that you can practice, each with their own benefits. Here is a sequence of five basic backbends to get you started:
1. Cat-Cow Pose
This is a great warm-up pose for backbends. Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat this sequence several times.
2. Camel Pose
Come to a standing position, and then take a deep breath in and lift your arms up overhead. Bring your hands together, and then slowly arch your back and look up. Hold for a few seconds, and then release and return to standing.
3. Cobra Pose
Lie on your stomach with your feet hip-width apart and your hands flat on the floor next to your chest. Inhale as you lift your head, chest, and upper abdomen off the floor. Keep your hips and pelvis on the floor. Hold for a few seconds, and then release.
4. Bow Pose
Lie on your stomach with your feet hip-width apart. Reach back and grab your ankles. Inhale as you lift your head, chest, and upper abdomen off the floor. Keep your hips and pelvis on the floor. Hold for a few seconds, and then release.
5. Wheel Pose
Start in a seated position with your knees bent and your feet flat on the floor. Place your hands on the floor next to your ears, and then press into your hands as you lift your hips and torso into the air. Keep your head and neck relaxed. Hold for a few seconds, and then release.
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.
