Beginners Yoga Sequence Pdf
If you are new to yoga, or if you are just looking for a sequence to follow, this beginners yoga sequence pdf is for you. This sequence is designed to help you build strength, flexibility and balance.
1. Mountain pose (Tadasana)
Mountain pose is the foundation for all other poses. It is a simple pose that helps you to focus and connect with your breath.
To perform mountain pose, stand tall with your feet together, and your arms by your sides. Relax your shoulders and focus on your breath.
Hold for 5-10 breaths.
2. Downward dog (Adho Mukha Svanasana)
Downward dog is a great pose for stretching and strengthening your hamstrings and calves.
To perform downward dog, start in mountain pose. Then, bend your knees and lift your hips up in the air, and press your heels down into the ground.
Hold for 5-10 breaths.
3. Half Camel pose (Ardha Ustrasana)
Half Camel pose is a great stretch for your chest and shoulders.
To perform half camel pose, start in downward dog. Then, lift your hips up in the air and reach your arms back to grab your heels.
Hold for 5-10 breaths.
4. Warrior I (Virabhadrasana I)
Warrior I is a great pose for strengthening your legs and building power.
To perform warrior I, start in mountain pose. Then, step your left foot back and lunge forward with your right leg. Reach your arms up over your head.
Hold for 5-10 breaths.
Switch legs and repeat.
5. Triangle pose (Trikonasana)
Triangle pose is a great pose for stretching your hamstrings and opening your chest.
To perform triangle pose, start in warrior I pose. Then, rotate your torso to the right and reach your right hand down to your ankle. Reach your left hand up towards the sky.
Hold for 5-10 breaths.
Switch sides and repeat.
6. Extended Triangle pose (Utthita Trikonasana)
Extended Triangle pose is a deeper version of Triangle pose. It is a great stretch for your hamstrings and groin.
To perform extended triangle pose, start in triangle pose. Then, rotate your torso to the right and reach your right hand down to your ankle. Reach your left hand up towards the sky.
Hold for 5-10 breaths.
Switch sides and repeat.
7. Half Moon pose (Ardha Chandrasana)
Half Moon pose is a great pose for strengthening your arms and legs, and for improving balance.
To perform half moon pose, start in triangle pose. Then, lift your right leg up in the air and reach your right arm up towards the sky.
Hold for 5-10 breaths.
Switch sides and repeat.
8. Chair pose (Utkatasana)
Chair pose is a great pose for strengthening your thighs and calves.
To perform chair pose, start in Mountain pose. Then, bend your knees and sink down into a squatting position.
Hold for 5-10 breaths.
9. Camel pose (Ustrasana)
Camel pose is a great stretch for your chest and shoulders.
To perform camel pose, start in table pose. Then, reach your hands back to grab your heels.
Hold for 5-10 breaths.
10. Corpse pose (Savasana)
Corpse pose is a great pose for relaxation and stress relief.
To perform corpse pose, lay down on your back with your feet together and your arms by your sides.
Close your eyes and focus on your breath.
Hold for 5-10 minutes.
Best Resources For Sequencing Gentle Yoga
Poses
Sequencing yoga poses is an important part of a yoga practice. It can be used to create a flow, or sequence, that links poses together and helps you move through your practice with ease. There are many different ways to sequence yoga poses, and the best way to find what works for you is to experiment.
Here are some of our favorite resources for sequencing yoga poses:
The Yoga Sequencing Blog by Jason Crandell
Jason Crandell is a highly respected yoga teacher and author. His blog is a great resource for sequencing yoga poses. He offers detailed explanations of how and why to sequence particular poses, and provides step-by-step sequences for a variety of practices.
The Yoga Sequencing App by Jason Crandell
If you want to take Jason Crandell’s sequencing teachings with you on the go, check out his Yoga Sequencing App. The app offers pose sequences for practices ranging from beginner to advanced, and includes step-by-step instructions and photos.
The Yoga Journal Pose Encyclopedia
The Yoga Journal Pose Encyclopedia is a comprehensive online resource for learning about yoga poses. It includes detailed information about each pose, including how to enter and exit the pose, modifications, and contraindications.
The Yoga Lounge Pose Index
The Yoga Lounge Pose Index is a searchable database of yoga poses. It includes photos, descriptions, and tips for each pose.
The Yoga Sutras of Patanjali
The Yoga Sutras of Patanjali are the foundation of yoga. They offer a comprehensive guide to the practice of yoga, and include information on the eight limbs of yoga, or the path to enlightenment.
Experiment with different sequences to find what works best for you. There is no right or wrong way to sequence yoga poses, so have fun and be creative!
Yoga Sequence For Lower Back Pain
Lower back pain is a common ailment, and for many people, it can be quite debilitating. If you’re looking for a yoga sequence that can help to alleviate your lower back pain, look no further! This sequence includes poses that will help to stretch and strengthen the muscles in your lower back, as well as poses that will help to improve your posture.
The sequence begins with a few simple poses that will help to warm up your body and prepare you for the more intense poses. After the warm-up, we will move on to the main sequence.
Warm-Up:
1. Cat-Cow Pose: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your back up towards the ceiling, tucking your chin in towards your chest. Exhale, and round your back, tucking your chin in towards your chest. Repeat this motion a few times.
2. Child’s Pose: Come to all fours, and then lower your hips down to the floor. Stretch your arms out in front of you, and allow your forehead to rest on the floor. Hold this pose for a few breaths.
3. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward at the waist, and reach for your toes. Hold this pose for a few breaths.
4. Triangle Pose: Stand with your feet three feet apart. Turn your right foot out 90 degrees, and your left foot in slightly. Extend your arms out to the side, and reach for your right hand with your left hand. Hold this pose for a few breaths, and then switch sides.
Main Sequence:
1. Downward Facing Dog: Come to all fours, and then lift your hips up and back, so that your body forms an inverted V shape. Hold this pose for a few breaths.
2. Half Camel Pose: Come to a kneeling position. Reach for your heels with your hands, and lean back slightly. Hold this pose for a few breaths.
3. Child’s Pose: Come to all fours, and then lower your hips down to the floor. Stretch your arms out in front of you, and allow your forehead to rest on the floor. Hold this pose for a few breaths.
4. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward at the waist, and reach for your toes. Hold this pose for a few breaths.
5. Triangle Pose: Stand with your feet three feet apart. Turn your right foot out 90 degrees, and your left foot in slightly. Extend your arms out to the side, and reach for your right hand with your left hand. Hold this pose for a few breaths, and then switch sides.
6. Triangle Pose with a Twist: Stand with your feet three feet apart. Turn your right foot out 90 degrees, and your left foot in slightly. Extend your arms out to the side, and reach for your right hand with your left hand. Twist your torso to the right, and look over your right shoulder. Hold this pose for a few breaths, and then switch sides.
7. Half Camel Pose: Come to a kneeling position. Reach for your heels with your hands, and lean back slightly. Hold this pose for a few breaths.
8. Downward Facing Dog: Come to all fours, and then lift your hips up and back, so that your body forms an inverted V shape. Hold this pose for a few breaths.
9. Cat-Cow Pose: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your back up towards the ceiling, tucking your chin in towards your chest. Exhale, and round your back, tucking your chin in towards your chest. Repeat this motion a few times.
10. Child’s Pose: Come to all fours, and then lower your hips down to the floor. Stretch your arms out in front of you, and allow your forehead to rest on the floor. Hold this pose for a few breaths.
11. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward at the waist, and reach for your toes. Hold this pose for a few breaths.
12. Corpse Pose: Lie on your back with your feet slightly apart and your arms at your sides. Close your eyes and relax your body. Hold this pose for a few minutes.
After you’ve completed the sequence, take a few minutes to relax in Corpse Pose. This pose will allow your body to absorb the benefits of the sequence.
Trauma Informed Yoga Sequence
for Veterans
The Department of Veterans Affairs (VA) reports that an estimated 20% of veterans who served in Operation Iraqi Freedom (OIF) or Operation Enduring Freedom (OEF) have sustained physical or psychological injuries.1 Yoga has been shown to be an effective treatment for many conditions, including post-traumatic stress disorder (PTSD), anxiety, and depression.2 This trauma-informed yoga sequence is designed specifically for veterans with PTSD or other trauma-related conditions.
The sequence begins with gentle seated postures to calm and center the mind and body. These postures help to release tension in the neck and shoulders, which is common among veterans who have experienced trauma. Next, we move into standing postures to increase strength and flexibility. These postures help to improve balance and coordination, which can be affected by PTSD. The sequence ends with a series of relaxation poses to promote deep relaxation and stress relief.
If you are a veteran with PTSD or other trauma-related conditions, please consult your health care provider before beginning this or any other yoga sequence. If you have any questions, please do not hesitate to contact me. I am here to help.
Seated Postures:
1. Sukhasana (Easy Pose)
Sukhasana is a simple, yet effective, seated posture that can be practiced by anyone, regardless of experience or flexibility. Sit cross-legged with your spine straight and your eyes closed. Rest your hands in your lap with your palms facing up. Take a few deep breaths and allow yourself to relax into the pose.
2. Paschimottanasana (Seated Forward Bend)
Paschimottanasana is a great way to release tension in the neck and shoulders. Sit in Sukhasana and extend your spine forward, reaching for your toes. If you can’t reach your toes, extend as far as you can. Hold the pose for a few breaths, then release and repeat.
3. Janu Sirsasana (Head-to-Knee Forward Bend)
Janu Sirsasana is a great stretch for the hamstrings and the lower back. Sit in Sukhasana and extend your right leg straight out in front of you. Bend your left knee and place your left foot against your right inner thigh. Reach for your right toes with your left hand and extend your spine forward. Hold the pose for a few breaths, then release and repeat.
4. Ardha Matsyendrasana (Seated Half Twist)
Ardha Matsyendrasana is a great way to release tension in the lower back and hips. Sit in Sukhasana and twist your torso to the right, placing your left hand on the outside of your right thigh. Look over your right shoulder and hold the pose for a few breaths. Repeat on the other side.
5. Paschimottanasana (Seated Forward Bend)
Repeat Paschimottanasana from step 2.
Standing Postures:
1. Tadasana (Mountain Pose)
Tadasana is the foundation for all standing postures. Stand tall with your feet hip-width apart and your spine straight. Ground your feet into the floor and extend through your arms and legs. Relax your shoulders and allow your body to sink down into the pose. Hold the pose for a few breaths, then release.
2. Virabhadrasana I (Warrior I Pose)
Virabhadrasana I is a great pose for strengthening the legs and increasing flexibility in the hips. Stand in Tadasana and step your left foot back about 3 feet. Turn your left foot so that it’s pointing perpendicular to your right foot. Bend your left knee and reach your left hand up toward the sky. Extend through your right arm and hold the pose for a few breaths. Repeat on the other side.
3. Virabhadrasana II (Warrior II Pose)
Virabhadrasana II is a great pose for strengthening the legs and improving balance and coordination. Stand in Tadasana and step your left foot back about 3 feet. Turn your left foot so that it’s pointing perpendicular to your right foot. Bend your left knee and reach your left hand down toward the floor. Extend through your right arm and hold the pose for a few breaths. Repeat on the other side.
4. Utthita Parsvakonasana (Extended Side Angle Pose)
Utthita Parsvakonasana is a great pose for strengthening the legs and improving balance and coordination. Stand in Tadasana and step your left foot back about 3 feet. Turn your left foot so that it’s pointing perpendicular to your right foot. Extend your left arm straight up toward the sky and reach your right arm out to the side. Hold the pose for a few breaths, then release and repeat on the other side.
5. Prasarita Padottanasana (Wide-Legged Forward Bend)
Prasarita Padottanasana is a great pose for stretching the hamstrings and the lower back. Stand in Tadasana and spread your feet about 3 feet apart. Bend your knees and fold forward, reaching for your toes. If you can’t reach your toes, extend as far as you can. Hold the pose for a few breaths, then release and repeat.
6. Trikonasana (Triangle Pose)
Trikonasana is a great pose for stretching the hamstrings and the lower back. Stand in Tadasana and spread your feet about 3 feet apart. Turn your left foot so that it’s pointing perpendicular to your right foot. Extend your left arm straight up toward the sky and reach your right arm out to the side. Bend your right knee and reach your right hand down toward the floor. Hold the pose for a few breaths, then release and repeat on the other side.
7. Parivrtta Trikonasana (Revolved Triangle Pose)
Parivrtta Trikonasana is a great pose for stretching the hamstrings and the lower back. Stand in Tadasana and spread your feet about 3 feet apart. Turn your left foot so that it’s pointing perpendicular to your right foot. Extend your left arm straight up toward the sky and reach your right arm out to the side. Bend your right knee and reach your right hand down toward the floor. Twist your torso to the right and look over your right shoulder. Hold the pose for a few breaths, then release and repeat on the other side.
8. Utthita Hasta Padangusthasana (Extended Hand-To-Big-Toe Pose)
Utthita Hasta Padangusthasana is a great pose for stretching the hamstrings and the lower back. Stand in Tadasana and spread your feet about 3 feet apart. Reach your right hand to your right big toe and extend your left leg straight out in front of you. Hold the pose for a few breaths, then release and repeat on the other side.
9. Ardha Hanumanasana (Half Monkey Pose)
Ardha Hanumanasana is a great pose for stretching the hamstrings and the lower back. Stand in Tadasana and step your left foot back about 3 feet. Turn your left foot so that it’s pointing perpendicular to your right foot. Bend your left knee and reach your left hand to your left ankle or shin. Reach your right hand up toward the sky and hold the pose for a few breaths. Repeat on the other side.
10. Savasana (Corpse Pose)
Savasana is a deep relaxation pose that allows the body and mind to rest and restore. Lie down on your back with your arms and legs spread wide. Close your eyes and relax into the pose. Breathe deeply and allow yourself to drift off to sleep. Stay in the pose for 5-10 minutes.
Gentle Yin Yoga Sequence
for Menstrual Cramps
A gentle Yin Yoga sequence for menstrual cramps can help to soothe the area and provide relief. This sequence can be done at any time during your cycle, but is most beneficial when done during your period.
1.Begin by lying on your back with your knees bent and your feet flat on the ground.
2.Bring your right knee in towards your chest, and clasp your hands around your shin or ankle. Gently pull your knee in towards your chest, and hold for 10-20 seconds.
3.Release your knee, and switch legs.
4.Repeat steps 2 and 3 with each leg.
5.Next, bring both knees in towards your chest, and clasp your hands around your shins or ankles. Gently pull your knees in towards your chest, and hold for 10-20 seconds.
6.Release your knees, and relax your body.
This Yin Yoga sequence for menstrual cramps can help to soothe the area and provide relief. If you have any other questions, please consult with your healthcare provider.
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.
