Best At Home Yoga Sequences
for Beginners
There are a lot of different types of yoga, and even more sequences you can do at home. So, where to start? Here are a few sequences that are perfect for beginners.
The Sun Salutation
The Sun Salutation is a great way to start your yoga practice. It warms up your body, and gets you ready for more challenging poses.
To do the Sun Salutation, start in Mountain pose. Inhale, and reach up to the sky. Exhale, and fold forward, reaching your hands to the ground. Inhale, and jump or step back to plank pose. Exhale, and lower yourself to the ground. Inhale, and come into Cobra pose. Exhale, and return to Cobra pose. Inhale, and come into Child’s pose. Exhale, and return to Mountain pose.
The Warrior Sequence
The Warrior sequence is a great way to work on your strength and flexibility.
To do the Warrior sequence, start in Mountain pose. Step or jump to the right, and come into Warrior II pose. Hold for five breaths. Step or jump back to Mountain pose. Step or jump to the left, and come into Warrior II pose. Hold for five breaths. Step or jump back to Mountain pose.
The Bridge Sequence
The Bridge sequence is a great way to work on your flexibility and strength.
To do the Bridge sequence, start in Tabletop pose. Inhale, and lift your hips up off the ground. Exhale, and lower your hips back to the ground. Inhale, and lift your hips up off the ground. Exhale, and lower your hips back to the ground. Inhale, and lift your hips up off the ground. Exhale, and lower your hips back to the ground.
30 Minute Gentle Yoga Sequence
This yoga sequence is designed to be gentle and nurturing, while still providing a good workout. It can be done in about 30 minutes, and is perfect for all levels of students.
1.Start in mountain pose (tadasana), with your feet hip-width apart and your arms at your sides.
2.Inhale and reach up to the sky, elongating your spine. Exhale and fold forward, keeping your spine long.
3.Inhale and rise back to standing, then exhale and step or jump your feet hip-width apart.
4.Inhale and reach your arms up to the sky. Exhale and fold forward, hinging at your hips.
5.Inhale and rise back to standing, then exhale and step or jump your feet hip-width apart.
6.Inhale and reach your arms up to the sky. Exhale and fold forward, hinging at your hips.
7.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
8.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
9.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
10.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
11.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
12.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
13.Inhale and lower to the floor, resting in Child’s pose (balasana).
14.Exhale and rise to standing, then inhale and reach your arms up to the sky.
15.Exhale and fold forward, hinging at your hips.
16.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
17.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
18.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
19.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
20.Inhale and lower to the floor, resting in Child’s pose (balasana).
21.Exhale and rise to standing, then inhale and reach your arms up to the sky.
22.Exhale and fold forward, hinging at your hips.
23.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
24.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
25.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
26.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
27.Inhale and lower to the floor, resting in Child’s pose (balasana).
28.Exhale and rise to standing, then inhale and reach your arms up to the sky.
29.Exhale and fold forward, hinging at your hips.
30.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
31.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
32.Inhale and lower to the floor, resting in Child’s pose (balasana).
33.Exhale and rise to standing, then inhale and reach your arms up to the sky.
34.Exhale and fold forward, hinging at your hips.
35.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
36.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
37.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
38.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
39.Inhale and lower to the floor, resting in Child’s pose (balasana).
40.Exhale and rise to standing, then inhale and reach your arms up to the sky.
41.Exhale and fold forward, hinging at your hips.
42.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
43.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
44.Inhale and step or jump your feet back to plank pose. Exhale and lower to the floor, keeping your spine long.
45.Inhale and press up to Cobra pose (bhujangasana). Exhale and release.
46.Inhale and lower to the floor, resting in Child’s pose (balasana).
47.Exhale and rise to standing.
48.Finish in mountain pose (tadasana), with your feet hip-width apart and your arms at your sides.
Yin Yoga Sequence For Grief
Grief is a natural response to loss, and can manifest in many ways. Some people may feel overwhelmed with sadness, while others may feel numb or disconnected. The yin yoga sequence below is designed to help you process and release grief.
The sequence begins with gentle breathwork to help you connect with your grief and open up to the experience. You will then move into a series of yin poses that will help to release tension and emotional blockages. The sequence ends with a guided meditation to help you integrate the experience and find peace and acceptance.
If you are experiencing grief, please take care of yourself and seek professional help if needed. This sequence is meant as a supportive tool, not a replacement for professional care.
Gentle breathwork:
Sit in a comfortable position and close your eyes. Take a few deep breaths in and out, and allow yourself to connect with your grief. Notice any sensations or emotions that come up, and allow yourself to simply experience them.
Yin poses:
1. Child’s pose:
Start in a kneeling position, then lower your torso to the floor and extend your arms forward. Let your forehead rest on the floor, and allow your body to relax into the pose. Stay here for 5-10 breaths.
2. Sphinx pose:
Lie on your stomach, then prop yourself up on your forearms. Keep your hips and lower back pressed firmly to the floor, and hold the pose for 5-10 breaths.
3. Pigeon pose:
Start in a runner’s pose, then bring your left knee forward and rest it on the floor. Keep your right leg extended behind you, and rest your forehead on your left knee. Stay here for 5-10 breaths, then switch legs.
4. Supine hand-to-big-toe pose:
Lie on your back and extend your left leg straight up into the air. Bend your right knee and bring your right hand to your right big toe. Hold the pose for 5-10 breaths, then switch legs.
Guided meditation:
After completing the yin sequence, take a few minutes to relax in shavasana (corpse pose). Once you are relaxed, begin a guided meditation to help you process and release your grief.
The meditation begins with a focus on the breath. Inhale and exhale deeply, and allow yourself to connect with your grief. As you breathe in and out, visualize any emotions or sensations that come up.
Next, focus on your heart center. Imagine that your heart is a safe and sacred space, and allow yourself to express your grief here. Visualize any emotions or sensations that arise, and allow yourself to feel them fully.
Finally, focus on letting go. Imagine that your grief is flowing out of your body and into the earth. As you let go, feel yourself becoming lighter and more peaceful. Allow yourself to simply be, and breathe naturally.
When you are finished, slowly come back to reality and slowly get up. Take a few moments to journal about your experience, and allow yourself to process what you have learned.
Christmas Yin Yoga Sequence
Christmas is a time for giving, spending time with loved ones, and of course, eating lots of delicious food! It can also be a time for reflection and relaxation. What better way to relax and reflect than with a yin yoga sequence?
Yin yoga is a style of yoga that is focused on holding poses for a longer period of time. This allows the body to slowly and deeply stretch the connective tissues in the body. This type of yoga is perfect for Christmas, as it allows you to slow down and really take in the holiday season.
The following sequence is a great way to get started with yin yoga. It is a simple sequence that will help you to release any tension that you may be holding on to.
1. Child’s Pose (Balasana)
Child’s pose is a great way to start any yoga sequence. It is a resting pose that allows you to calm the mind and relax the body.
To do Child’s pose, start by kneeling on the floor. Then, fold forward, extending your arms out in front of you. Allow your head to rest on the floor, and relax your body. Take a few deep breaths and allow yourself to sink into the pose.
2. Camel Pose (Ustrasana)
Camel pose is a great pose to open up the chest and the front of the body. It is also a great way to stretch the hip flexors.
To do Camel pose, start by kneeling on the floor. Then, reach back and grab your heels with your hands. Keep your hips pressed forward as you arch your back and extend your head and chest up towards the sky. Hold the pose for a few seconds, then release and come back to kneeling.
3. Fish Pose (Matsyasana)
Fish pose is a great pose for stretching the chest and the spine. It is also a great way to release tension in the neck and the shoulders.
To do Fish pose, start by lying down on your back. Then, bend your knees and place your feet flat on the floor. Reach your arms out to the sides and allow your head to fall back. Gently press your hips and your feet into the floor as you lift your chest and your head up. Hold the pose for a few seconds, then release and come back to lying down.
4. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a great pose for stretching the hamstrings and the back. It is also a great way to release tension in the neck and the shoulders.
To do Seated forward bend, start by sitting on the floor with your legs straight out in front of you. Then, fold forward, extending your arms out in front of you. Allow your head to rest on the floor, and relax your body. Take a few deep breaths and allow yourself to sink into the pose.
5. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Supine Hand-To-Big-Toe pose is a great pose for stretching the hamstrings and the back. It is also a great way to release tension in the neck and the shoulders.
To do Supine Hand-To-Big-Toe pose, start by lying down on your back. then, bend one knee and place your foot flat on the floor. Reach your arm up and grab your ankle, then pull your ankle towards your head. Hold the pose for a few seconds, then release and switch legs.
6. Corpse Pose (Savasana)
Corpse pose is a pose of total relaxation. It is a great way to end a yin yoga sequence, or any yoga sequence for that matter.
To do Corpse pose, start by lying down on your back. Then, allow your feet to fall open and your arms to fall to your sides. Close your eyes and relax your body. Take a few deep breaths and allow yourself to sink into the pose. Stay in Corpse pose for as long as you like.
Yoga Sequence For Menstruation
A yoga sequence for menstruation can help to support a woman’s body throughout her cycle. The sequence can help to regulate blood flow, ease cramps and discomfort, and promote feelings of calm and well-being.
The following yoga sequence can be practiced daily, or as needed, throughout a woman’s menstrual cycle.
1. Child’s pose ( Balasana)
This pose is a resting pose that can help to soothe the mind and body. It can be practiced at any time during the day.
To practice child’s pose, kneel on the floor and sit back on your heels. Bring your forehead to the floor and extend your arms out in front of you. Hold for 5-10 breaths.
2. Cat-Cow pose (Marjaryasana-Bitilasana)
This pose helps to stretch and open the spine. It can help to ease back pain and cramps.
To practice cat-cow pose, come to all fours on the floor. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat for 5-10 breaths.
3. Downward-facing dog (Adho Mukha Svanasana)
This pose helps to stretch the entire body. It can help to ease cramps and fatigue.
To practice downward-facing dog, come to all fours on the floor. Spread your fingers and press your palms into the floor. Tuck your toes and lift your hips up and back, extending your spine. Hold for 5-10 breaths.
4. Warrior I (Virabhadrasana I)
This pose strengthens and stretches the legs and hips. It can help to ease cramps and fatigue.
To practice warrior I, stand with your feet hip-width apart. Turn your right foot out and your left foot in, and bend your right knee so that your thigh is parallel to the floor. Reach your arms out to the sides and hold for 5-10 breaths. Repeat on the other side.
5. Triangle pose (Trikonasana)
This pose stretches the sides of the body. It can help to ease cramps and fatigue.
To practice triangle pose, stand with your feet hip-width apart. Turn your right foot out and your left foot in, and bend your right knee so that your thigh is parallel to the floor. Reach your right arm out to the side and your left arm up towards the sky. Hold for 5-10 breaths. Repeat on the other side.
6. Seated Forward Bend (Pashimottanasana)
This pose stretches the hamstrings and the back. It can help to ease cramps and fatigue.
To practice seated forward bend, sit on the floor with your legs straight out in front of you. Bend forward from the hips, and reach for your toes. Hold for 5-10 breaths.
7. Legs Up the Wall (Viparita Karani)
This pose is a resting pose that can help to soothe the mind and body. It can be practiced at any time during the day.
To practice legs up the wall, sit next to a wall and scoot your hips close to the wall. Lie down on your back and swing your legs up the wall. Rest your arms at your sides. Hold for 5-10 minutes.
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.
