Beginner Yoga Asana Sequence
Hello everyone! I am a beginner yoga student and I am looking for a sequence of yoga poses that I can do at home. Can you help me?
Thank you for your question! As a beginner, it is important to find a sequence of yoga poses that will allow you to build strength, flexibility and knowledge about the practice. Here is a suggested sequence for you to try:
1. Sun Salutations (Surya Namaskar) – This sequence of 12 poses is a great way to start your practice and warm up your body.
2. Downward Dog (Adho Mukha Svanasana) – This pose is a great way to stretch your hamstrings and calves.
3. Cobra Pose (Bhujangasana) – This pose helps to open your chest and stretch your back.
4. Warrior I (Virabhadrasana I) – This pose is great for strengthening your legs and improving your balance.
5. Triangle Pose (Trikonasana) – This pose is a great way to stretch your sides and hips.
6. Half Camel Pose (Ardha Camelasana) – This pose helps to open your chest and stretch your back.
7. Child’s Pose (Balasana) – This pose is a great way to relax your body and mind.
8. Seated Forward Bend (Paschimottanasana) – This pose helps to stretch your hamstrings and spine.
9. Bridge Pose (Setu Bandha Sarvangasana) – This pose helps to stretch your chest and hips.
10. Corpse Pose (Savasana) – This pose is a great way to end your practice and relax your body and mind.
45 Minute Vinyasa Yoga Sequence
This sequence is designed to energize and invigorate the body, while still providing a good stretch. It is a great sequence to do when you need a quick pick-me-up, or when you are short on time.
1. Warm up with a few rounds of Sun Salutations.
2. Standing Forward Bend: From standing, hinge at the waist and fold forward, letting your head hang down. If you can, grab onto your big toes with your hands. Hold for 5-10 breaths.
3. Half Camel: From Forward Bend, press into your feet and lift your torso up, reaching for your heels. Keep your head back and your abs engaged. Hold for 5-10 breaths.
4. Downward-Facing Dog: From Half Camel, place your hands on the ground and press your hips up and back into Downward-Facing Dog. Hold for 5-10 breaths.
5. Plank: From Downward-Facing Dog, step or jump your feet forward to Plank. Make sure your shoulders are stacked over your wrists and your core is engaged. Hold for 5-10 breaths.
6. Low Plank: From Plank, lower your knees to the ground. Make sure your shoulders are stacked over your wrists and your core is engaged. Hold for 5-10 breaths.
7. Upward-Facing Dog: From Low Plank, press into your hands and lift your torso and legs up into Upward-Facing Dog. Hold for 5-10 breaths.
8. Downward-Facing Dog: From Upward-Facing Dog, press your hips back and down into Downward-Facing Dog. Hold for 5-10 breaths.
9. Child’s Pose: From Downward-Facing Dog, step or jump your feet back to your hands and slide your hips back into Child’s Pose. Rest here for 5-10 breaths.
10. Seated Forward Bend: From Child’s Pose, sit up and extend your legs out in front of you. Fold forward at the waist, letting your head hang down. If you can, grab onto your big toes with your hands. Hold for 5-10 breaths.
11. Half Camel: From Forward Bend, press into your feet and lift your torso up, reaching for your heels. Keep your head back and your abs engaged. Hold for 5-10 breaths.
12. Camel: From Half Camel, press into your feet and lift your torso up, reaching for your heels. Keep your head back and your abs engaged. If you can, reach for your hands to grab onto your heels. Hold for 5-10 breaths.
13. Chair Pose: From Camel, step or jump your feet back to standing and sink your hips back and down into Chair Pose. Make sure your knees are stacked over your ankles and your core is engaged. Hold for 5-10 breaths.
14. Warrior I: From Chair Pose, step or jump your feet wide apart and turn your right foot out so that it’s parallel to the front of your mat. Extend your arms out to the sides and bend your right knee, sinking your hips down towards the floor. Hold for 5-10 breaths.
15. Warrior II: From Warrior I, turn your left foot out so that it’s parallel to the front of your mat. Extend your arms out to the sides and bend your left knee, sinking your hips down towards the floor. Hold for 5-10 breaths.
16. Reverse Warrior: From Warrior II, reach your right arm up towards the ceiling. Keep your left hip pointed towards the floor and sink your hips down towards the floor. Hold for 5-10 breaths.
17. Triangle Pose: From Reverse Warrior, reach your left arm down towards the floor. Keep your right hip pointed towards the floor and sink your hips down towards the floor. Reach your right hand towards the ceiling. Hold for 5-10 breaths.
18. Half Moon Pose: From Triangle Pose, reach your right arm up towards the ceiling and extend your left leg out to the side. Balance on your right leg and reach your left hand towards the floor. Hold for 5-10 breaths.
19. Standing Forward Bend: From Half Moon Pose, hinge at the waist and fold forward, letting your head hang down. If you can, grab onto your big toes with your hands. Hold for 5-10 breaths.
20. Savasana: From Standing Forward Bend, lie down on your back and let your legs and arms fall out to the sides. Close your eyes and relax here for 5-10 minutes.
Dharma Mittra Yoga Sequences
There are many different yoga sequences that one can practice, and it can be difficult to know which one is right for you. Dharma Mittra has created many sequences that are specifically designed to address different needs, and his sequences are some of the most popular in the world.
The “Dharma Mittra Yoga Sequences” DVD set contains six different sequences, each of which is designed to address a different need. The first sequence, “The Awakening,” is designed to energize and revitalize the body. The second sequence, “The Grounding,” is designed to calm and soothe the mind and body. The third sequence, “The Strength,” is designed to build strength and stamina. The fourth sequence, “The Flexibility,” is designed to increase flexibility. The fifth sequence, “The Balance,” is designed to improve balance and coordination. The sixth sequence, “The Detox,” is designed to detoxify the body.
Each sequence is approximately forty-five minutes long, and each one begins with a warm-up and ends with a cool-down. The sequences are all very well-rounded, and they include poses from all of the major yoga styles, including Ashtanga, Iyengar, and Vinyasa.
The “Dharma Mittra Yoga Sequences” DVD set is an excellent choice for anyone who is looking for a well-rounded yoga practice. The sequences are challenging, but they are also accessible to beginners. The DVD set is also a great choice for experienced yogis who are looking for a new challenge.
Happy Hips Yoga Sequence
The hips are one of the most important joints in the body. They are responsible for a wide range of motions, including flexion (bending), extension (straightening), abduction (moving away from the midline of the body), and adduction (moving closer to the midline of the body). The hips are also responsible for stability, and play a key role in both walking and running.
The hips can be a source of pain and stiffness for many people. This can be due to a number of factors, including age, injury, and overuse. Fortunately, there are a number of exercises and stretches that can help to improve hip flexibility and mobility.
The following yoga sequence is designed to help open up the hips and improve flexibility and range of motion. It can be done either as a standalone sequence, or as part of a more comprehensive yoga practice.
1. Child’s Pose
This is a basic, restorative pose that helps to stretch the hip flexors and quads.
Start by kneeling on the floor, with your big toes touching and your knees about hip-width apart. Bring your hands to your lap, and sit up tall.
Then, lean forward and extend your arms out in front of you, so that your forehead is resting on the floor. Hold for a few deep breaths, then slowly come back to kneeling.
2. Low Lunge
This pose is a great way to open up the hips and quads.
Start in a kneeling position, with your big toes touching and your knees about hip-width apart.
Then, step your left foot forward so that your left ankle is in line with your left hip. Square your hips toward the front of the room, and sink down into a low lunge.
Hold for a few deep breaths, then switch sides.
3. Triangle Pose
This pose is a great way to stretch the hips, hamstrings, and shoulders.
Start in a standing position, with your feet about 3-4 feet apart. Turn your left foot so that it’s pointing toward the front of the room, and turn your right foot so that it’s pointing out to the side.
Then, reach your arms out to the sides, and hinge at the waist so that your torso is leaning toward the left.
Make sure to keep your spine long, and don’t let your hips sag toward the floor. Hold for a few deep breaths, then switch sides.
4. Pigeon Pose
This is a deep hip opener that can be a bit challenging for beginners.
Start in a kneeling position, with your right knee bent and your left leg extended behind you.
Then, lower your chest down to the floor, and extend your right arm out in front of you.
Make sure to keep your spine long, and don’t let your hips sink toward the floor. Hold for a few deep breaths, then switch sides.
5. Cow Face Pose
This pose is a great way to stretch the hips and shoulders.
Start in a seated position, with your legs crossed.
Then, reach your right arm behind you and bend your elbow, so that your right hand is resting on your left shoulder.
Reach your left arm behind you and bend your elbow, so that your left hand is resting on your right shoulder.
Make sure to keep your spine long, and don’t let your hips sink toward the floor. Hold for a few deep breaths, then switch sides.
6. Camel Pose
This pose is a deep hip and chest opener.
Start in a standing position, with your feet hip-width apart.
Then, reach your hands to your lower back, and pull your torso up and back.
Make sure to keep your spine long, and don’t let your hips sink toward the floor. Hold for a few deep breaths, then slowly come back to standing.
7. Seated Forward Bend
This pose is a great way to stretch the hips, hamstrings, and back.
Start in a seated position, with your legs crossed.
Then, reach your hands to your feet, and slowly fold forward.
Make sure to keep your spine long, and don’t let your hips sink toward the floor. Hold for a few deep breaths, then slowly come back to seated.
Standing Warm Up Yoga Sequence
There’s no need to be cold when you’re practicing yoga! This sequence will help you to warm up your body and get ready for your practice.
1. Mountain Pose – Start in mountain pose. Stand tall and distribute your weight evenly between your feet. Engage your quadriceps and lift your kneecaps. Relax your shoulders and keep your neck long.
2. Downward Dog – From mountain pose, step your feet back into down dog. Spread your fingers wide and press into your palms. Keep your tailbone high and your heels down.
3. Cat-Cow – From down dog, move into cat-cow. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin.
4. Low Lunge – Step your right foot forward into a low lunge. Keep your left knee bent and your left heel down. Sink into your lunge and press your right hand into your right thigh.
5. Warrior I – From low lunge, lift your torso up and extend your right arm straight up. Look up at your hand and press into your right foot.
6. Warrior II – From warrior I, bend your right knee and sink down into a lunge. Extend your left arm straight out to the side. Look over your left hand.
7. Triangle Pose – From warrior II, pivot your left foot so that it’s pointing straight ahead. Reach your left arm straight out to the side and down towards your left foot.
8. Extended Triangle Pose – From triangle pose, reach your right arm straight up towards the sky. Keep your left hand on your left thigh. Look up at your right hand.
9. Half Camel – From triangle pose, reach your right arm straight back behind you. Grab hold of your right heel with your right hand. Push your hips forward and look up at the sky.
10. Child’s Pose – From half camel, release your back and knees down to the ground into child’s pose. Sit back on your heels and extend your arms out in front of you. Relax your forehead on the ground.
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.
