Beginner Yoga Sequence 60 Minutes
If you are new to yoga, a beginner yoga sequence can be a great way to ease into the practice. This 60-minute sequence is designed for beginners and will help you to build strength, flexibility and balance.
1. Begin in Mountain Pose.
2. Inhale and raise your arms overhead, then exhale and bring them back down to your sides.
3. Inhale and reach up to the sky, then exhale and fold forward.
4. Inhale and stand up straight, then exhale and step or jump back to Downward Dog.
5. Inhale and step or jump your feet forward to Downward Dog.
6. Exhale and lower your knees to the floor.
7. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
8. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
9. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
10. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
11. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
12. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
13. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
14. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
15. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
16. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
17. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
18. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
19. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
20. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
21. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
22. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
23. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
24. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
25. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
26. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
27. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
28. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
29. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
30. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
31. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
32. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
33. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
34. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
35. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
36. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
37. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
38. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
39. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
40. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
41. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
42. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
43. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
44. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
45. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
46. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
47. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
48. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
49. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
50. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
51. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
52. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
53. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
54. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
55. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
56. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
57. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
58. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
59. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
60. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
1. From Downward Dog, step or jump your feet forward to Mountain Pose.
2. Inhale and raise your arms overhead, then exhale and bring them back down to your sides.
3. Inhale and reach up to the sky, then exhale and fold forward.
4. Inhale and stand up straight, then exhale and step or jump back to Downward Dog.
5. Inhale and step or jump your feet forward to Downward Dog.
6. Exhale and lower your knees to the floor.
7. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
8. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
9. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
10. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
11. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
12. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
13. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
14. Inhale and raise your torso and legs, then exhale and lower your torso back to the floor.
15. In
Chakras Yoga Sequence
for Beginners
The following chakra yoga sequence is designed to open and balance your chakras. The poses are simple and can be done by beginners.
Muladhara Chakra (Root Chakra)
The root chakra is located at the base of the spine. It is the energy center of security and grounding. The root chakra is associated with the color red.
To open and balance the root chakra, do the following sequence:
1. Mountain pose
2. Downward dog
3. Child’s pose
4. Cat-cow pose
5. Warrior I
6. Triangle pose
7. Half moon pose
8. Chair pose
9. Cobbler’s pose
10. Garland pose
Svadhisthana Chakra (Sacral Chakra)
The sacral chakra is located in the lower abdomen. It is the energy center of emotions and creativity. The sacral chakra is associated with the color orange.
To open and balance the sacral chakra, do the following sequence:
1. Mountain pose
2. Downward dog
3. Child’s pose
4. Cat-cow pose
5. Half Camel pose
6. Lizard pose
7. Half Moon pose
8. Triangle pose
9. Standing Forward Bend
10. Seated Forward Bend
Manipura Chakra (Solar Plexus Chakra)
The solar plexus chakra is located in the upper abdomen. It is the energy center of power and self-confidence. The solar plexus chakra is associated with the color yellow.
To open and balance the solar plexus chakra, do the following sequence:
1. Mountain pose
2. Downward dog
3. Child’s pose
4. Cat-cow pose
5. Half Camel pose
6. Lizard pose
7. Chair pose
8. Side Angle pose
9. Triangle pose
10. Half Moon pose
Anahata Chakra (Heart Chakra)
The heart chakra is located in the center of the chest. It is the energy center of love and compassion. The heart chakra is associated with the color green.
To open and balance the heart chakra, do the following sequence:
1. Mountain pose
2. Downward dog
3. Child’s pose
4. Cat-cow pose
5. Camel pose
6. Fish pose
7. Half Camel pose
8. Triangle pose
9. Half Moon pose
10. Extended Triangle pose
Vishuddha Chakra (Throat Chakra)
The throat chakra is located in the throat. It is the energy center of communication and self-expression. The throat chakra is associated with the color blue.
To open and balance the throat chakra, do the following sequence:
1. Mountain pose
2. Downward dog
3. Child’s pose
4. Cat-cow pose
5. Cobra pose
6. Cow Face pose
7. Triangle pose
8. Half Moon pose
9. Bridge pose
10. Wheel pose
Ajna Chakra (Third Eye Chakra)
The third eye chakra is located in the center of the forehead. It is the energy center of intuition and insight. The third eye chakra is associated with the color indigo.
To open and balance the third eye chakra, do the following sequence:
1. Mountain pose
2. Downward dog
3. Child’s pose
4. Cat-cow pose
5. Half Camel pose
6. Camel pose
7. Fish pose
8. Half Camel pose
9. Triangle pose
10. Half Moon pose
Sahasrara Chakra (Crown Chakra)
The crown chakra is located at the top of the head. It is the energy center of enlightenment and spiritual connection. The crown chakra is associated with the color violet.
To open and balance the crown chakra, do the following sequence:
1. Mountain pose
2. Downward dog
3. Child’s pose
4. Cat-cow pose
5. Half Camel pose
6. Camel pose
7. Fish pose
8. Half Camel pose
9. Triangle pose
10. Half Moon pose
Gentle Heart Opening Yoga Sequence
The heart chakra is the center of our emotional being. When it is open and flowing, we feel love, joy, and happiness. When it is blocked, we may feel anger, resentment, and sadness. This gentle yoga sequence is designed to open the heart chakra and help us to feel more love and joy in our lives.
1. Start in a comfortable seated position. Take a few deep breaths and allow yourself to relax.
2. Place your hands in prayer position in front of your heart chakra.
3. Inhale and lift your heart up to the sky.
4. Exhale and fold forward, pressing your forehead to your knees.
5. Stay here for a few deep breaths, allowing the energy of the heart chakra to flow freely.
6. Inhale and lift your head and torso back to a comfortable seated position.
7. Reach your arms out to the sides, parallel to the ground.
8. Gently twist to the right, and stay here for a few deep breaths.
9. Repeat on the other side.
10. Finally, bring your hands back to prayer position in front of your heart chakra.
Take a few deep breaths and allow the energy of the heart chakra to fill your body and mind. Feel the love and joy that is available to you when your heart chakra is open and flowing.
Ananda Yoga Sequence
for Beginners
1. Mountain Pose
Mountain pose is the base for all standing poses. It is a simple pose that can be done anywhere, and it is great for beginners because it teaches how to stand tall and elongate the spine.
To do mountain pose, stand with your feet hip-width apart and your toes pointing forward. Engage your quadriceps and glutes to lift your thighs and engage your abdominal muscles to pull your bellybutton in. Reach your arms straight up toward the sky, and elongate your spine. Hold for 5-10 breaths.
2. Downward Dog
Downward dog is a great pose for stretching and strengthening the entire body. It is also a great pose for beginners because it is a relatively easy pose to hold.
To do downward dog, start in mountain pose. Then, bend your knees and lift your hips up into the air, coming into down dog. Spread your fingers and press your heels into the ground. Hold for 5-10 breaths.
3. High Lunge
High lunge is a great pose for stretching the hips and quads. It is also a great pose for beginners because it is a relatively easy pose to hold.
To do high lunge, start in downward dog. Step your right foot forward between your hands, and come up into a high lunge. Keep your left knee bent and your left heel on the ground. Reach your arms straight up toward the sky, and elongate your spine. Hold for 5-10 breaths.
4. Warrior I
Warrior I is a great pose for stretching the hips and quads. It is also a great pose for beginners because it is a relatively easy pose to hold.
To do warrior I, start in high lunge. Step your left foot back and come into a warrior I pose. Keep your right knee bent and your right heel on the ground. Reach your arms straight up toward the sky, and elongate your spine. Hold for 5-10 breaths.
5. Chair Pose
Chair pose is a great pose for strengthening the thighs, glutes, and core. It is also a great pose for beginners because it is a relatively easy pose to hold.
To do chair pose, start in mountain pose. Then, bend your knees and lift your hips up into the air, coming into chair pose. Keep your spine elongated and your abdominal muscles pulled in. Hold for 5-10 breaths.
6. Triangle Pose
Triangle pose is a great pose for stretching the sides of the body. It is also a great pose for beginners because it is a relatively easy pose to hold.
To do triangle pose, start in Warrior I. Then, turn your left foot so that it is parallel to the front of your mat. Extend your right arm straight out to the side and reach your left hand toward the floor. Keep your spine elongated and your abdominal muscles pulled in. Hold for 5-10 breaths.
7. Camel Pose
Camel pose is a great pose for stretching the spine and chest. It is also a great pose for beginners because it is a relatively easy pose to hold.
To do camel pose, start in table top pose. Then, lift your hips up and come into camel pose. Reach your hands toward the back of your heels, and keep your spine elongated. Hold for 5-10 breaths.
8. Child’s Pose
Child’s pose is a great pose for stretching the hips, quads, and lower back. It is also a great pose for beginners because it is a relatively easy pose to hold.
To do child’s pose, start in table top pose. Then, lower your hips to the ground and come into child’s pose. Extend your arms forward and keep your spine elongated. Hold for 5-10 breaths.
Sequence Ashtanga Yoga
is a form of hatha yoga that is based on a set sequence of poses. The practice is also known as “The Primary Series” because it is the first set of poses that a student learns in an Ashtanga Yoga class. The sequence is designed to purify and energize the body, and is said to be therapeutic for a variety of health conditions.
The Primary Series is divided in to six groups of poses, called “limbs.” The first four limbs are the standing poses, which are designed to tone and strengthen the legs and improve balance and coordination. The next two limbs are the seated poses, which are designed to stretch and open the hips, groin and back. The final limb is the inversion, which is a pose that is performed upside down. The purpose of the inversion is to reverse the effects of gravity and improve circulation.
The Primary Series is a challenging sequence, but it is also a great way to get in to shape. The poses are designed to work the whole body, and the sequence can be modified to fit any level of experience. If you are new to Ashtanga Yoga, I recommend starting with the beginner sequence. This sequence will introduce you to the basic poses and help you to build strength and flexibility.
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.
