Beginner Yoga Flow Sequence

Beginner Yoga Flow Sequence

There are many reasons to begin a yoga practice, and even more reasons to keep practicing. The following beginner yoga flow sequence is a great way to start your practice, or to add a little more challenge to your current routine.

The sequence is designed to increase strength, flexibility, and balance. It also helps to improve concentration and focus. The poses are basic and accessible to most people, but can still provide a challenge.

The beginner yoga flow sequence is as follows:



1. Downward Dog

2. Half Camel

3. Half Moon

4. Triangle

5. Child’s Pose

6. Mountain Pose

7. Forward Bend

8. Chair Pose

9. Warrior I

10. Warrior II

11. Reverse Warrior

12. Triangle

13. Half Camel

14. Downward Dog

15. Child’s Pose



1. Downward Dog

The first pose in the sequence is Downward Dog. This pose strengthens the arms and legs, and stretches the back and hamstrings.

To come into Downward Dog, start in a tabletop position. Place your hands flat on the ground, shoulder-width apart. Spread your fingers wide and press down into the mat. Curl your toes under and press your hips up and back, extending your legs and lifting your tailbone toward the ceiling.

Hold for five breaths, then release back to tabletop.

2. Half Camel

The Half Camel pose stretches the chest and lungs, and opens the hips.

To come into Half Camel, start in a kneeling position. Place your hands on your hips. arch your back and reach for your heels with your hands. Hold for five breaths, then release back to kneeling.

3. Half Moon

The Half Moon pose strengthens the legs, hips, and core, and improves balance.

To come into Half Moon, start in a standing position. Shift your weight to your left foot and lift your right leg off the ground. Reach your right arm up toward the ceiling. Hold for five breaths, then release back to standing. Repeat on the other side.

4. Triangle

The Triangle pose stretches the hamstrings, hips, and chest, and strengthens the legs and arms.

To come into Triangle, start in a standing position. Reach your right arm out to the side and bend your right knee. Reach your left hand down to your left ankle. Hold for five breaths, then release back to standing. Repeat on the other side.

5. Child’s Pose

The Child’s Pose is a resting pose that stretches the hips, thighs, and ankles.

To come into Child’s Pose, start on all fours. Bring your knees together and your feet apart. Sit your hips back onto your heels and extend your arms forward. Hold for five breaths.

6. Mountain Pose

The Mountain Pose is the foundation for all other standing poses. It strengthens the legs, spine, and core, and improves balance.

To come into Mountain Pose, start in a standing position. Spread your feet hip-width apart and press down into the balls of your feet. Straighten your spine and reach your arms up toward the ceiling. Hold for five breaths.

7. Forward Bend

The Forward Bend pose stretches the hamstrings, calves, and back.

To come into Forward Bend, start in a standing position. Hinge at your hips and fold forward, reaching for your toes. Hold for five breaths.

8. Chair Pose

The Chair Pose strengthens the thighs, calves, and glutes, and improves balance.

To come into Chair Pose, start in a standing position. Bend your knees and sink your hips down as if you are sitting in a chair. Reach your arms up toward the ceiling. Hold for five breaths.

9. Warrior I

The Warrior I pose strengthens the legs, hips, and core, and improves balance.

To come into Warrior I, start in a standing position. Step your right foot forward and bend your right knee. Reach your left arm up toward the ceiling. Hold for five breaths, then release back to standing. Repeat on the other side.

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10. Warrior II

The Warrior II pose strengthens the legs, hips, and core, and improves balance.

To come into Warrior II, start in a standing position. Step your left foot forward and bend your left knee. Reach your right arm out to the side. Hold for five breaths, then release back to standing. Repeat on the other side.

11. Reverse Warrior

The Reverse Warrior pose stretches the chest and lungs, and opens the hips.

To come into Reverse Warrior, start in a Warrior II pose. Step your right foot back and bend your right knee. Reach your left arm up toward the ceiling. Hold for five breaths, then release back to Warrior II. Repeat on the other side.

12. Triangle

The Triangle pose stretches the hamstrings, hips, and chest, and strengthens the legs and arms.

To come into Triangle, start in a standing position. Reach your right arm out to the side and bend your right knee. Reach your left hand down to your left ankle. Hold for five breaths, then release back to standing. Repeat on the other side.

13. Half Camel

The Half Camel pose stretches the chest and lungs, and opens the hips.

To come into Half Camel, start in a kneeling position. Place your hands on your hips. arch your back and reach for your heels with your hands. Hold for five breaths, then release back to kneeling.

14. Downward Dog

The Downward Dog pose strengthens the arms and legs, and stretches the back and hamstrings.

To come into Downward Dog, start in a tabletop position. Place your hands flat on the ground, shoulder-width apart. Spread your fingers wide and press down into the mat. Curl your toes under and press your hips up and back, extending your legs and lifting your tailbone toward the ceiling.

Hold for five breaths, then release back to tabletop.

15. Child’s Pose

The Child’s Pose is a resting pose that stretches the hips, thighs, and ankles.

To come into Child’s Pose, start on all fours. Bring your knees together and your feet apart. Sit your hips back onto your heels and extend your arms forward. Hold for five breaths.

Youtube Beginner Yoga

Tips

-If you are new to yoga, start with a beginner class at a local studio.

-Don’t be afraid to ask the instructor questions.

-Wear comfortable clothing that allows you to move freely.

-Bring a yoga mat and water bottle.

-Arrive to class a few minutes early to get settled.

-Don’t compare yourself to others in the class. Everyone is at a different level.

-Remember to breathe.

-If you don’t enjoy a pose, feel free to skip it.

-Take your time and don’t push yourself too hard.

-Yoga is not a competition.

-Be patient and practice regularly. You will see results over time.

Yoga Youtube For Beginners

There is no question that the popularity of yoga continues to grow. But for people who are new to yoga, it can be hard to know where to start. YouTube can be a great place to find beginner yoga videos.

There are a number of great yoga channels on YouTube that offer beginner-friendly videos. Here are a few of our favorites:

1. Yoga with Adriene

Adriene Mishler is a yoga teacher and actress who has been practicing yoga for over 20 years. She offers a variety of yoga classes on her YouTube channel, including a 30-day beginner yoga challenge.

2. Do Yoga With Me

Do Yoga With Me offers a variety of yoga classes for all experience levels, including beginner yoga classes.

3. BeFiT

BeFiT is a fitness channel that offers a variety of yoga and Pilates workouts. They have a great selection of beginner yoga videos, as well as yoga workouts for all experience levels.

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4. Yoga with Janet

Janet Stone is a yoga teacher and author who offers a variety of yoga classes on her YouTube channel, including a beginner yoga series.

5. YogaBasics

YogaBasics offers a variety of yoga classes for all experience levels, including beginner yoga classes.

These are just a few of our favorite yoga channels on YouTube that offer beginner-friendly yoga videos. So if you’re looking for a great yoga class to get started with, be sure to check out one of these channels.

Best Yoga Mats For Beginners

There are a few things to look for when choosing the best yoga mat for beginners. The most important factor is finding a mat that is comfortable and provides good traction.

A lot of beginners prefer mats that are a little bit thicker, as they offer more cushioning. However, if you are someone who sweats a lot during your practice, you may want to choose a mat that is more absorbent and less prone to slipping.

There are a variety of yoga mats on the market, so it is important to do your research to find the best one for you. Here are some of the best yoga mats for beginners:

Lululemon The Reversible Mat

This mat is a favorite among beginners because it is comfortable and provides great traction. It is also reversible, so you can choose between a soft and cushy side or a more grippy side.

Jade Harmony Professional Mat

The Jade Harmony Professional Mat is a popular choice for yogis who perspire a lot. It is made of natural rubber and has a non-slip surface.

Manduka PRO Mat

The Manduka PRO Mat is a thick and durable mat that is perfect for people who are looking for a lot of cushioning. It is also non-slip, so you don’t have to worry about slipping during your practice.

Yoga For Obese Beginners

If you are obese, you may be hesitant to start practicing yoga. You may think that you are too big or too out of shape to do yoga. This is not true! Yoga is a great way for obese beginners to start getting in shape.

There are many different types of yoga, so you can find one that is perfect for your needs. Hatha yoga is a good choice for obese beginners. It is a gentle form of yoga that focuses on stretching and breathing.

In hatha yoga, you will slowly move through a series of poses. You can take your time and go at your own pace. This is a great way to start getting in shape without feeling overwhelmed.

You can also try vinyasa yoga. This type of yoga is more active and includes more movement. However, it is still a good choice for obese beginners.

If you are new to yoga, it is important to start slowly. Don’t try to do too much too soon. Remember to breathe and take your time. As you practice more, you will become more flexible and stronger. You may even find that you enjoy yoga and want to continue practicing it long-term.




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