Elemental Yoga Sequence
for Beginners
The following yoga sequence for beginners is designed to help you connect with your body and breath, and to introduce you to the basic poses and principles of yoga. The sequence includes a mix of standing, seated, and supine poses, and can be done in any order. If you have any health concerns, please consult with your doctor before practicing yoga.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps to build strength and stability in the legs and spine.
To perform mountain pose:
Stand tall with your feet hip-width apart and parallel.
Engage your core muscles and tuck your pelvis slightly forward.
Press your feet firmly into the ground, and lift your chest and shoulders up towards the sky.
Hold for 5-10 breaths, then release and repeat.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a basic yoga pose that helps to stretch the hamstrings and shoulders, and to open the chest and hips.
To perform downward-facing dog:
Start in plank pose.
Shift your weight forward and press your hips up towards the sky, coming into Downward-Facing Dog.
Spread your fingers wide and press your palms firmly into the ground.
Keep your head and neck relaxed, and your heels pressed firmly into the ground.
Hold for 5-10 breaths, then release and repeat.
3. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a basic yoga pose that helps to stretch the chest, shoulders, and hamstrings, and to open the hips.
To perform upward-facing dog:
Start in Downward-Facing Dog.
Press your hips up towards the sky and curl your toes under.
Lift your chest and shoulders up towards the sky, and tuck your chin slightly in.
Keep your core engaged and hold for 5-10 breaths.
Release and repeat.
4. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a basic yoga pose that helps to stretch the hamstrings and spine.
To perform seated forward bend:
Sit tall with your spine straight.
Extend your legs in front of you and place your feet flat on the ground.
Inhale and lift your arms up towards the sky.
Exhale and fold forward, reaching for your toes or the ground.
Hold for 5-10 breaths, then release and repeat.
5. Child’s Pose (Balasana)
Child’s pose is a basic yoga pose that helps to stretch the hips, thighs, and ankles, and to relax the spine.
To perform child’s pose:
Start in kneeling position.
Spread your knees hip-width apart and sit back on your heels.
Inhale and reach your arms up towards the sky.
Exhale and fold forward, bringing your forehead to the ground.
Rest your hands on the ground beside you, or extend them in front of you.
Hold for 5-10 breaths, then release and repeat.
6. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a basic yoga pose that helps to stretch the spine and muscles of the chest and back.
To perform cat-cow pose:
Start on all fours, with your hands shoulder-width apart and your knees hip-width apart.
Inhale and lift your head and tailbone up, arching your back like a cat.
Exhale and tuck your chin and tailbone in, rounding your back like a cow.
Repeat for 5-10 breaths.
7. Warrior I (Virabhadrasana I)
Warrior I is a basic yoga pose that helps to build strength and stamina in the legs and hips, and to open the chest and shoulders.
To perform warrior I:
Start in a standing position.
Step your left foot back about 3 feet and turn your left foot so that the heel is facing the ground.
Extend your arms out to the sides and lift your chest up towards the sky.
Hold for 5-10 breaths, then release and repeat on the other side.
8. Warrior II (Virabhadrasana II)
Warrior II is a basic yoga pose that helps to build strength and stamina in the legs and hips, and to open the chest and shoulders.
To perform warrior II:
Start in a standing position.
Step your left foot back about 3 feet and turn your left foot so that the heel is facing the ground.
Extend your arms out to the sides and hinge at your hips to lower your torso towards the ground.
Keep your arms parallel to the ground and your back straight.
Hold for 5-10 breaths, then release and repeat on the other side.
9. Triangle Pose (Trikonasana)
Triangle pose is a basic yoga pose that helps to open the hips and chest, and to stretch the hamstrings and shoulders.
To perform triangle pose:
Start in a standing position.
Step your left foot back about 3 feet and turn your left foot so that the heel is facing the ground.
Extend your arms out to the sides and lift your chest up towards the sky.
Bend at your waist to the right, keeping your right arm parallel to the ground and your left arm reaching towards the sky.
Hold for 5-10 breaths, then release and repeat on the other side.
10. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Supine hand-to-big-toe pose is a basic yoga pose that helps to stretch the hamstrings and groin.
To perform supine hand-to-big-toe pose:
Lie on your back with your legs extended.
Bend your left knee and place your left foot on your right thigh.
Extend your right arm out to the side and grasp your right big toe with your right hand.
Keep your left leg active and your back pressed firmly into the ground.
Hold for 5-10 breaths, then release and repeat on the other side.
Vinyasa Krama Yoga Sequence
The word Vinyasa means linking or connecting and Krama means step by step. So Vinyasa Krama Yoga is a step by step sequential way of practicing Yoga. This type of Yoga is a very systematic and progressive approach that takes the student through a gradual process of development.
The sequence of poses in a Vinyasa Krama Yoga class is designed to open and prepare the body for the next pose. Each pose is connected to the next in a logical progression, and the sequence is repeated several times. This type of Yoga is ideal for students who want to learn how to sequence poses themselves and for students who want to go deeper into their practice.
The Vinyasa Krama Yoga sequence is based on the Eight Limbs of Yoga, which are a set of guidelines for living a meaningful and purposeful life. The Eight Limbs of Yoga are:
1. Yamas – The five ethical principles that help us to live in harmony with others.
2. Niyamas – The five personal principles that help us to live in harmony with ourselves.
3. Asana – The physical postures of Yoga.
4. Pranayama – The control of the breath.
5. Pratyahara – The withdrawal of the senses.
6. Dharana – The concentration of the mind.
7. Dhyana – The meditation of the mind.
8. Samadhi – The state of union with the Divine.
10 Minute Standing Yoga Sequence
We’ve all heard that sitting is the new smoking. But what can we do to counteract the negative effects of a sedentary lifestyle? One solution is to add a standing yoga sequence to our daily routine.
A standing yoga sequence is a great way to get the body moving and increase circulation. It’s also a great way to improve balance and stability. And, best of all, it can be done in just 10 minutes!
Here’s a quick standing yoga sequence that you can try:
1. Stand with your feet hip-width apart and extend your arms out to the sides.
2. Inhale and reach up to the sky.
3. Exhale and fold forward, hinging at the hips.
4. Reach down to touch your fingertips to the floor.
5. Inhale and look up, extending your spine.
6. Exhale and fold forward again.
7. Reach down to touch your fingertips to the floor.
8. Inhale and step back into a high plank position.
9. Exhale and lower down to your forearms.
10. Hold for a few seconds, then inhale and press up to high plank position.
11. Exhale and step back to Downward-Facing Dog.
12. Inhale and step forward to plank position.
13. Exhale and lower down to your forearms.
14. Hold for a few seconds, then inhale and press up to plank position.
15. Exhale and step back to Downward-Facing Dog.
16. Inhale and step forward to plank position.
17. Exhale and lower down to your forearms.
18. Hold for a few seconds, then inhale and press up to plank position.
19. Exhale and step back to Downward-Facing Dog.
20. Inhale and step forward to plank position.
21. Exhale and lower down to your forearms.
22. Hold for a few seconds, then inhale and press up to plank position.
23. Exhale and step back to Downward-Facing Dog.
24. Inhale and step forward to plank position.
25. Exhale and lower down to your forearms.
26. Hold for a few seconds, then inhale and press up to plank position.
27. Exhale and step back to Downward-Facing Dog.
28. Inhale and step forward to plank position.
29. Exhale and lower down to your forearms.
30. Hold for a few seconds, then inhale and press up to plank position.
31. Exhale and step back to Downward-Facing Dog.
32. Inhale and step forward to plank position.
33. Exhale and lower down to your forearms.
34. Hold for a few seconds, then inhale and press up to plank position.
35. Exhale and step back to Downward-Facing Dog.
36. Inhale and step forward to plank position.
37. Exhale and lower down to your forearms.
38. Hold for a few seconds, then inhale and press up to plank position.
39. Exhale and step back to Downward-Facing Dog.
40. Inhale and step forward to plank position.
41. Exhale and lower down to your forearms.
42. Hold for a few seconds, then inhale and press up to plank position.
43. Exhale and step back to Downward-Facing Dog.
44. Inhale and step forward to plank position.
45. Exhale and lower down to your forearms.
46. Hold for a few seconds, then inhale and press up to plank position.
47. Exhale and step back to Downward-Facing Dog.
48. Inhale and step forward to plank position.
49. Exhale and lower down to your forearms.
50. Hold for a few seconds, then inhale and press up to plank position.
51. Exhale and step back to Downward-Facing Dog.
52. Inhale and step forward to plank position.
53. Exhale and lower down to your forearms.
54. Hold for a few seconds, then inhale and press up to plank position.
55. Exhale and step back to Downward-Facing Dog.
56. Inhale and step forward to plank position.
57. Exhale and lower down to your forearms.
58. Hold for a few seconds, then inhale and press up to plank position.
59. Exhale and step back to Downward-Facing Dog.
60. Inhale and step forward to plank position.
61. Exhale and lower down to your forearms.
62. Hold for a few seconds, then inhale and press up to plank position.
63. Exhale and step back to Downward-Facing Dog.
64. Inhale and step forward to plank position.
65. Exhale and lower down to your forearms.
66. Hold for a few seconds, then inhale and press up to plank position.
67. Exhale and step back to Downward-Facing Dog.
68. Inhale and step forward to plank position.
69. Exhale and lower down to your forearms.
70. Hold for a few seconds, then inhale and press up to plank position.
71. Exhale and step back to Downward-Facing Dog.
72. Inhale and step forward to plank position.
73. Exhale and lower down to your forearms.
74. Hold for a few seconds, then inhale and press up to plank position.
75. Exhale and step back to Downward-Facing Dog.
76. Inhale and step forward to plank position.
77. Exhale and lower down to your forearms.
78. Hold for a few seconds, then inhale and press up to plank position.
79. Exhale and step back to Downward-Facing Dog.
80. Inhale and step forward to plank position.
81. Exhale and lower down to your forearms.
82. Hold for a few seconds, then inhale and press up to plank position.
83. Exhale and step back to Downward-Facing Dog.
84. Inhale and step forward to plank position.
85. Exhale and lower down to your forearms.
86. Hold for a few seconds, then inhale and press up to plank position.
87. Exhale and step back to Downward-Facing Dog.
88. Inhale and step forward to plank position.
89. Exhale and lower down to your forearms.
90. Hold for a few seconds, then inhale and press up to plank position.
91. Exhale and step back to Downward-Facing Dog.
92. Inhale and step forward to plank position.
93. Exhale and lower down to your forearms.
94. Hold for a few seconds, then inhale and press up to plank position.
95. Exhale and step back to Downward-Facing Dog.
96. Inhale and step forward to plank position.
97. Exhale and lower down to your forearms.
98. Hold for a few seconds, then inhale and press up to plank position.
99. Exhale and step back to Downward-Facing Dog.
100. Inhale and step forward to plank position.
101. Exhale and lower down to your forearms.
102. Hold for a few seconds, then inhale and press up to plank position.
103. Exhale and step back to Downward-Facing Dog.
104. Inhale and step forward to plank position.
105. Exhale and lower down to your forearms.
106. Hold for a few seconds, then inhale and press up to plank position.
107. Exhale and step back to Downward-Facing Dog.
108. Inh
Fall Detox Yoga Sequence
Fall is a great time to detox and cleanse your body. Here is a yoga sequence to help you do just that!
1. Sun Salutation A (Surya Namaskar A)
This sequence of poses is a great way to start your day and get your body moving. It warms up your body and gets your blood flowing.
2. Downward Dog (Adho Mukha Svanasana)
This pose is a great way to stretch your hamstrings and calves. It also helps to strengthen your arms and legs.
3. Camel (Ustrasana)
This pose is a great way to stretch your back and hips. It also helps to strengthen your abdominal muscles.
4. Child’s Pose (Balasana)
This pose is a great way to relax your body and mind. It also helps to stretch your hips and back.
5. Warrior I (Virabhadrasana I)
This pose is a great way to strengthen your legs and hips. It also helps to open up your chest and shoulders.
6. Warrior II (Virabhadrasana II)
This pose is a great way to strengthen your legs and hips. It also helps to open up your chest and shoulders.
7. Triangle Pose (Trikonasana)
This pose is a great way to stretch your hips, groin, and hamstrings. It also helps to open up your chest and shoulders.
8. Extended Triangle Pose (Utthita Trikonasana)
This pose is a great way to stretch your hips, groin, and hamstrings. It also helps to open up your chest and shoulders.
9. Half Camel Pose (Ardha Ustrasana)
This pose is a great way to stretch your back and hips. It also helps to strengthen your abdominal muscles.
10. Corpse Pose (Savasana)
This pose is a great way to relax your body and mind. It also helps to stretch your hips and back.
Christian Yoga Sequence
The practice of yoga has its roots in India and has been practiced for over 5,000 years. The word “yoga” is derived from the Sanskrit word “yuj” which means to yoke or unite. Yoga is a system of practices that unite the mind, body, and spirit.
Christian yoga is a relatively new term, but the practice of integrating yoga with Christianity is not a new idea. Yoga has been practiced in Christian monasteries for centuries. In the early 20th century, yoga was introduced to the west and was quickly adapted by the Christian community.
Many people view yoga as a spiritual practice that is in conflict with Christianity. However, when yoga is practiced in a Christian context, it can be a way to connect with God and deepen your spiritual practice.
There are many different types of yoga, and not all types of yoga are appropriate for Christians. Some of the most popular types of yoga include Hatha yoga, Vinyasa yoga, and Ashtanga yoga.
Hatha yoga is a gentle form of yoga that is perfect for beginners. Vinyasa yoga is a more active form of yoga that combines breath work and movement. Ashtanga yoga is a more advanced form of yoga that is more physically demanding.
Christian yoga is not about mastering difficult poses or achieving a certain level of physical fitness. It is about using yoga as a way to connect with God and deepen your spiritual practice.
If you are interested in practicing Christian yoga, there are a few things you should keep in mind. First, it is important to find a yoga class that is taught in a Christian context. There are a few yoga studios that offer Christian yoga classes, and there are also a few Christian yoga DVDs available.
It is also important to be respectful of your own limitations. Yoga is not a competition and there is no need to push yourself beyond your comfort level. Listen to your body and practice at your own pace.
Finally, be open to the spiritual aspects of yoga. Yoga is a spiritual practice and it can be a way to connect with God. Don’t be afraid to explore the spiritual side of yoga and allow yourself to be open to new experiences.
Christian yoga can be a great way to connect with God and deepen your spiritual practice. If you are interested in practicing Christian yoga, be sure to find a class or DVD that is taught in a Christian context. Be respectful of your own limitations and allow yourself to explore the spiritual side of yoga.
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.
