Best Beginners Yoga Sequence

Best Beginners Yoga Sequence

There are many different yoga sequences that a beginner can do, but the following sequence is a great place to start. This sequence is designed to help you build strength, flexibility and endurance.

1. Sun Salutations (Surya Namaskara)

Sun Salutations are a series of twelve poses that are performed in a flow-like sequence. They are a great way to warm up the body and get your heart rate up.

2. Downward Dog (Adho Mukha Svanasana)

Downward Dog is a fundamental yoga pose that stretches the hamstrings, calves and shoulders. It also strengthens the arms and legs.

3. Upward Dog (Urdhva Mukha Svanasana)

Upward Dog is a great pose to open the chest and shoulders. It also strengthens the arms and legs.

4. Warrior I (Virabhadrasana I)

Warrior I is a great pose for strengthening the legs and glutes. It also stretches the hip flexors and chest.

5. Warrior II (Virabhadrasana II)

Warrior II is a great pose for strengthening the legs, glutes and arms. It also stretches the hip flexors and chest.

6. Triangle Pose (Trikonasana)

Triangle Pose is a great pose for stretching the hips, hamstrings and chest. It also strengthens the legs and glutes.

7. Half Moon Pose (Ardha Chandrasana)

Half Moon Pose is a great pose for stretching the hips and hamstrings. It also strengthens the arms and legs.

8. Camel Pose (Ustrasana)

Camel Pose is a great pose for stretching the hip flexors and chest. It also strengthens the spine and legs.

9. Child’s Pose (Balasana)

Child’s Pose is a great pose for stretching the hips, hamstrings and lower back. It also calms the mind and relaxes the body.

10. Corpse Pose (Savasana)

Corpse Pose is a great pose for releasing tension and calming the mind. It is a great pose to do at the end of a yoga practice.

Yoga Journal Beginners Sequence

This sequence is designed for beginners who want to establish a strong foundation in their yoga practice.

1.Start in Mountain Pose.

2.Inhale, reach up to the sky with your fingertips.

3.Exhale, fold over your legs, tucking your chin to your chest.

4.Inhale, step your left foot back 3-4 feet, and come into a wide-legged Forward Fold.

5.Exhale, fold your torso over your legs, tucking your chin to your chest.

6.Inhale, reach your fingertips up to the sky.

7.Exhale, step your right foot back to meet your left, and come into a standing Forward Fold.

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8.Inhale, reach your fingertips up to the sky.

9.Exhale, fold your torso over your legs, tucking your chin to your chest.

10.Stay here for 5 deep breaths.

11.Inhale, reach your fingertips up to the sky.

12.Exhale, fold your torso over your legs, tucking your chin to your chest.

13.Inhale, step your left foot back 3-4 feet, and come into a wide-legged Forward Fold.

14.Exhale, fold your torso over your legs, tucking your chin to your chest.

15.Inhale, reach your fingertips up to the sky.

16.Exhale, fold your torso over your legs, tucking your chin to your chest.

17.Inhale, reach your fingertips up to the sky.

18.Exhale, fold your torso over your legs, tucking your chin to your chest.

19.Inhale, step your right foot back to meet your left, and come into a standing Forward Fold.

20.Exhale, reach your fingertips up to the sky.

21.Inhale, reach your arms overhead, and come into a Standing Backbend.

22.Exhale, release the pose.

23.Inhale, come back to Mountain Pose.

This sequence is a great way to start your day, or to use as a warm-up before a more vigorous practice.

Bandha Yoga Sequence

Bandhas are locks that are used to control the flow of energy in the body. There are three main bandhas: mula bandha, uddiyana bandha, and jalandhara bandha.

Mula bandha is the root lock. It is located at the perineum and is used to control the flow of energy in the lower half of the body. To do mula bandha, contract the muscles around the perineum and hold the contraction for as long as you can.

Uddiyana bandha is the flying up lock. It is located in the lower abdomen and is used to control the flow of energy in the upper half of the body. To do uddiyana bandha, contract the muscles in the lower abdomen and pull the navel in towards the spine. Hold the contraction for as long as you can.

Jalandhara bandha is the throat lock. It is located at the throat and is used to control the flow of energy in the upper half of the body. To do jalandhara bandha, contract the muscles in the throat and press the chin against the chest. Hold the contraction for as long as you can.

When done correctly, bandhas can help to control the flow of energy in the body, increase energy levels, and improve overall health.

Yoga Sequences

for Beginners

There is no one “right” way to sequence a yoga class, but there are some general guidelines that beginner students might find helpful. The following sequence is designed to introduce basic yoga poses and principles in a logical order.

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1. Start with a few minutes of relaxation.

2. Inhale and raise your arms overhead, then exhale and fold forward, coming into a standing forward fold.

3. Inhale and step or jump your feet back to come into a high plank pose.

4. Exhale and lower your body to the floor, coming into a low plank pose.

5. Inhale and press up to return to high plank pose.

6. Exhale and step or jump your feet back to come into a Downward-Facing Dog pose.

7. Inhale and raise your left leg up high, then exhale and bring your left foot down to the floor.

8. Inhale and raise your right leg up high, then exhale and bring your right foot down to the floor.

9. Return to Downward-Facing Dog pose.

10. Inhale and step or jump your feet forward to come into a standing forward fold.

11. Inhale and raise your arms overhead, then exhale and fold forward, coming into a standing forward fold.

12. Repeat steps 2-11.

Level 1 Yoga Sequence

for Beginners

There are many different yoga sequences that can be practiced by beginners. A level 1 yoga sequence for beginners might include some basic poses, such as Downward-Facing Dog, Cat-Cow, Child’s Pose, and Triangle Pose. This sequence might also include some more basic poses that are a little more challenging, such as Mountain Pose, Half Camel Pose, and Half Moon Pose.

When practicing a level 1 yoga sequence for beginners, it is important to be mindful of the individual’s abilities and limitations. It is also important to focus on the breath and to take time to relax in each pose. The following sequence is just one possible way to sequence poses for beginners.

1. Downward-Facing Dog

2. Cat-Cow

3. Child’s Pose

4. Triangle Pose

5. Mountain Pose

6. Half Camel Pose

7. Half Moon Pose

8. Relax in Savasana