Beginner Yoga Sequence Video
Hello friends and fellow yogis! I am here to teach you all about yoga and how to get started. Yoga is a great way to improve your overall health and well-being. It is a mind-body practice that can be tailored to fit your individual needs.
There are many different types of yoga, but the most basic type is Hatha yoga. In Hatha yoga, the poses (or asanas) are typically beginner-friendly and are a great way to get started. There are also many different yoga sequences that you can follow.
In this video, I will teach you a basic yoga sequence that is perfect for beginners. This sequence includes a few basic poses that will help you get started on your yoga journey. So, without further ado, let’s get started!
The first pose in this sequence is Mountain Pose (Tadasana). To perform Mountain Pose, stand with your feet hip-width apart and your toes pointing forward. Engage your thighs and ground down through your feet. Bring your palms together in front of your heart and press your shoulders down and away from your ears.
The next pose is Child’s Pose (Balasana). To perform Child’s Pose, start in Mountain Pose. Then, fold forward and rest your forehead on the floor. Extend your arms out in front of you and relax your shoulders.
The next pose is Downward-Facing Dog (Adho Mukha Svanasana). To perform Downward-Facing Dog, start in Child’s Pose. Then, press into your hands and feet and lift your hips up and back. Engage your thighs and press your heels towards the floor.
The next pose is Half Camel (Ardha Ustrasana). To perform Half Camel, start in Downward-Facing Dog. Then, lift your torso up and reach for your heels with your hands. If you can’t reach your heels, you can reach for your ankles or shins.
The next pose is Triangle Pose (Trikonasana). To perform Triangle Pose, start in Downward-Facing Dog. Then, step your left foot forward and place it at the edge of your mat. Extend your right arm straight out to the side and reach for your left ankle or shin.
The next pose is Warrior I Pose (Virabhadrasana I). To perform Warrior I Pose, start in Triangle Pose. Then, turn your right foot so that it’s perpendicular to your left foot. Raise your arms up overhead and clasp your hands together.
The next pose is Warrior II Pose (Virabhadrasana II). To perform Warrior II Pose, start in Warrior I Pose. Then, turn your left foot so that it’s perpendicular to your right foot. Extend your arms out to the sides and bend your front knee.
The next pose is Reverse Warrior (Viparita Virabhadrasana). To perform Reverse Warrior, start in Warrior II Pose. Then, rotate your torso so that your back is facing the front of your mat. Reach your arms out to the sides and clasp your hands together.
The next pose is Chair Pose (Utkatasana). To perform Chair Pose, start in Mountain Pose. Then, bend your knees and sink down into a squat. Extend your arms straight out in front of you.
The next pose is Half Moon Pose (Ardha Chandrasana). To perform Half Moon Pose, start in Triangle Pose. Then, lift your left leg up and extend it straight out to the side. Reach your right arm up towards the sky and look up towards your hand.
The next pose is Extended Triangle Pose (Utthita Trikonasana). To perform Extended Triangle Pose, start in Triangle Pose. Then, step your right foot forward and place it at the edge of your mat. Extend your left arm straight out to the side and reach for your right ankle or shin.
The final pose in this sequence is Corpse Pose (Savasana). To perform Corpse Pose, start in a lying position with your legs slightly apart and your arms at your sides. Close your eyes and relax your body.
So, there you have it! This is a basic yoga sequence that is perfect for beginners. I hope you enjoy it!
Interesting Yoga Sequence
for Core Strength
The following yoga sequence is a great way to build core strength. It is important to warm up your body before beginning this sequence. You may also want to practice some of the basic poses from our beginner’s yoga sequence before attempting this one.
1. Boat Pose: Sit on the floor with your knees bent, feet flat on the floor. Lean back slightly and lift your feet off the floor, bringing your shins parallel to the floor. Extend your arms forward. Hold for five breaths.
2. Half Lord of the Fishes Pose: Sit on the floor with your legs extended in front of you. Bend your right knee and place your foot on the floor next to your left hip. Place your left hand on the floor behind you and reach your right hand toward the ceiling. Hold for five breaths. Repeat on the other side.
3. Low Plank: Come into a push-up position, aligning your shoulders over your wrists and your hips over your knees. Keep your core engaged and your body in a straight line from your head to your heels. Hold for five breaths.
4. Low Boat Pose: Sit on the floor with your knees bent, feet flat on the floor. Lean back slightly and lift your feet off the floor, bringing your shins parallel to the floor. Extend your arms forward. Hold for five breaths.
5. Upward Dog Pose: Come onto all fours, with your hands directly below your shoulders and your knees directly below your hips. Curl your toes under and press your hips up and back, extending your spine and lifting your chest. Hold for five breaths.
6. Downward Dog Pose: From Upward Dog, press your hips up and back and tuck your chin. Straighten your legs and press your heels toward the floor. Hold for five breaths.
7. Warrior I Pose: Come to standing with your feet together. Step your left foot back 3-4 feet and turn your left heel in so your toes are pointing to the right. Bend your left knee, so your thigh is parallel to the floor and your shin is perpendicular to the floor. Reach your arms out to the sides, parallel to the floor. Hold for five breaths. Repeat on the other side.
8. Warrior II Pose: From Warrior I, extend your arms out to the sides and turn your left foot so your toes are pointing to the right. Bend your right knee, so your thigh is parallel to the floor and your shin is perpendicular to the floor. Reach your arms out to the sides, parallel to the floor. Hold for five breaths. Repeat on the other side.
9. Triangle Pose: From Warrior II, extend your left hand toward the floor and reach your right hand toward the ceiling. Turn your left foot so your toes are pointing to the right and extend your right leg out to the side. Keep your hips facing forward. Hold for five breaths. Repeat on the other side.
10. Camel Pose: Come to standing with your feet together. Place your hands on your lower back, with your fingers pointing down. Push your hips forward and arch your back, extending your chest toward the ceiling. Hold for five breaths.
11. Fish Pose: Lie on your back with your legs extended and your arms by your sides. Bend your knees and place your feet flat on the floor. Place your palms on the floor beneath your shoulders. Press your hips and lower back into the floor. Lift your chest and head and open your shoulders. Hold for five breaths.
Yoga Sequence For Shoulders
The shoulder is a complex joint that is responsible for a large range of motion. As a result, the shoulder is often injured. A yoga sequence that focuses on the shoulders can help to improve shoulder function and prevent injury. The following sequence targets all of the muscles that surround the shoulder joint.
The first pose in the sequence is Downward Dog. This pose stretches the muscles in the back of the shoulder, including the latissimus dorsi and the teres major. It also strengthens the muscles in the upper back.
The next pose is Camel. This pose stretches the muscles in the front of the shoulder, including the pectorals and the anterior deltoid. It also strengthens the muscles in the chest.
The third pose is Triangle. This pose stretches the muscles in the side of the shoulder, including the abductors and the rotators. It also strengthens the muscles in the hip and the thigh.
The fourth pose is Half Camel. This pose stretches the muscles in the front of the shoulder, including the pectorals and the anterior deltoid. It also strengthens the muscles in the chest.
The fifth pose is Warrior I. This pose stretches the muscles in the side of the shoulder, including the abductors and the rotators. It also strengthens the muscles in the hip and the thigh.
The sixth pose is Warrior II. This pose stretches the muscles in the side of the shoulder, including the abductors and the rotators. It also strengthens the muscles in the hip and the thigh.
The seventh pose is Reverse Warrior. This pose stretches the muscles in the side of the shoulder, including the abductors and the rotators. It also strengthens the muscles in the hip and the thigh.
The eighth pose is Downward Dog with a twist. This pose stretches the muscles in the back of the shoulder, including the latissimus dorsi and the teres major. It also strengthens the muscles in the upper back.
The ninth pose is Half Camel with a twist. This pose stretches the muscles in the front of the shoulder, including the pectorals and the anterior deltoid. It also strengthens the muscles in the chest.
The tenth pose is Warrior I with a twist. This pose stretches the muscles in the side of the shoulder, including the abductors and the rotators. It also strengthens the muscles in the hip and the thigh.
The eleventh pose is Warrior II with a twist. This pose stretches the muscles in the side of the shoulder, including the abductors and the rotators. It also strengthens the muscles in the hip and the thigh.
The twelfth and final pose in the sequence is Reverse Warrior with a twist. This pose stretches the muscles in the side of the shoulder, including the abductors and the rotators. It also strengthens the muscles in the hip and the thigh.
Yoga Sequences Vinyasa
Yoga has a sequencing principle that is called vinyasa. Vinyasa is a Sanskrit word that means “to place in a special way.” In the context of yoga, vinyasa refers to the placement of one pose after another. The sequence of poses in a vinyasa yoga class is designed to create a smooth and flowing experience. The poses are linked together with breath work, which helps to create a sense of flow and rhythm. The vinyasa principle is based on the idea that movement is the best way to warm up the body and that breath is the best way to move energy through the body. When the body is warm and the energy is flowing, the mind is able to focus more easily and the practice becomes more enjoyable. The vinyasa principle is also based on the belief that the body is designed to move in a variety of ways and that by exploring different movements, we can learn more about ourselves and our potential for growth. In a vinyasa yoga class, you will move through a variety of poses, including standing poses, seated poses, backbends, and inversions. You will also explore different flows, or sequences of poses, that will allow you to move through the class with ease and grace.
Yoga Sequence Planner
Looking to get a little more flexible? Want to increase your strength and improve your balance? Check out our yoga sequence planner! This handy guide will help you create a personalized yoga routine that fits your needs and abilities.
To start, select the type of yoga you’d like to practice. There are many different styles to choose from, so be sure to pick one that suits your interests and abilities. Next, choose the sequence of poses that you’d like to do. You can browse our library of poses, or create your own sequence.
Once you’ve selected your poses, it’s time to get started! Be sure to warm up with some light stretching before beginning your sequence. Once you’re finished, cool down with some more gentle stretching.
We hope you enjoy our yoga sequence planner!
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.
