Printable 45 Minute Yoga Sequence

Printable 45 Minute Yoga Sequence

for Beginners

Are you looking for a yoga sequence that you can do in just 45 minutes? This sequence is perfect for beginners!

The sequence includes a variety of poses that will stretch and strengthen your body. It is important to always listen to your body and modify the sequence as needed.

If you are pregnant, have any injuries, or are new to yoga, please consult a yoga teacher before practicing.

1. Mountain pose (Tadasana)

Mountain pose is a great pose to begin your yoga sequence. It is a basic standing pose that helps to build strength and stability in the body.

To practice mountain pose, stand tall with your feet hip-width apart. Ground your feet into the floor and engage your quadriceps.

Align your spine and lift your chest. Relax your shoulders and gaze straight ahead. Hold for 5-10 breaths.

2. Downward Dog (Adho Mukha Svanasana)

Downward Dog is a popular yoga pose that stretches and strengthens the body. It also helps to lengthen the spine.

To practice Downward Dog, start in Mountain pose. Step your feet back and come into a downward dog position.

Press your palms into the floor and extend your hips and legs. Keep your spine straight and your head between your arms. Hold for 5-10 breaths.

3. Cat-Cow pose (Marjaryasana-Bitilasana)

Cat-Cow pose is a yoga pose that helps to warm up the body and stretch the spine.

To practice Cat-Cow pose, start in Table pose. Inhale as you lift your head and tailbone up, and exhale as you round your spine and tuck your chin.

Repeat this motion a few times, then transition into Cow pose. Inhale as you lift your head and tailbone, and exhale as you arch your back and look up at the sky.

Repeat this motion a few times, then transition back into Cat pose. Hold for 5-10 breaths.

4. Child’s pose (Balasana)

Child’s pose is a resting pose that is often used in yoga sequences. It is a great pose to stretch the hips, thighs, and ankles.

To practice Child’s pose, start in Table pose. Sit on your heels and extend your arms forward.

Lower your forehead to the floor and relax your body. Hold for 5-10 breaths.

5. Upward Dog pose (Urdhva Mukha Svanasana)

Upward Dog pose is a yoga pose that stretches and strengthens the body. It also helps to open the chest and improve circulation.

To practice Upward Dog pose, start in Downward Dog pose. Exhale as you lift your hips and press your palms into the floor.

Lift your chest and extend your spine. Look up at the sky and hold for 5-10 breaths.

6. Triangle pose (Trikonasana)

Triangle pose is a yoga pose that stretches and strengthens the body. It also helps to improve balance and posture.

To practice Triangle pose, start in Mountain pose. Step your right foot back and turn your left foot out.

Extend your arms out to the sides and align your hips and shoulders. Hold for 5-10 breaths, then switch sides.

7. Extended Triangle pose (Utthita Trikonasana)

Extended Triangle pose is a yoga pose that stretches and strengthens the body. It also helps to improve balance and posture.

To practice Extended Triangle pose, start in Triangle pose. Step your right foot back and turn your left foot out.

Extend your arms out to the sides and extend your torso to the right. Hold for 5-10 breaths, then switch sides.

8. Warrior I pose (Virabhadrasana I)

Warrior I pose is a yoga pose that stretches and strengthens the body. It also helps to improve balance and posture.

To practice Warrior I pose, start in Mountain pose. Step your right foot forward and turn your left foot out.

Extend your arms out to the sides and align your hips and shoulders. Hold for 5-10 breaths, then switch sides.

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9. Warrior II pose (Virabhadrasana II)

Warrior II pose is a yoga pose that stretches and strengthens the body. It also helps to improve balance and posture.

To practice Warrior II pose, start in Warrior I pose. Step your left foot forward and turn your right foot out.

Extend your arms out to the sides and align your hips and shoulders. Hold for 5-10 breaths, then switch sides.

10. Half Moon pose (Ardha Chandrasana)

Half Moon pose is a yoga pose that stretches and strengthens the body. It also helps to improve balance and posture.

To practice Half Moon pose, start in Triangle pose. Step your right foot back and turn your left foot out.

Extend your arms out to the sides and extend your torso to the right. Reach your right hand to the sky and your left hand to the floor.

Hold for 5-10 breaths, then switch sides.

Yoga Sequencing Mark Stephens

, ERYT-500

,

When sequencing yoga poses, it is important to consider the overall effect you are trying to create. You may want to focus on warming up the body, strengthening the muscles, or calming the mind. You can also sequence poses to create a flow or sequence of movements.

The following are some general guidelines for sequencing yoga poses:

1. Start with poses that require little or no balance, such as Downward-Facing Dog or Child’s Pose.

2. Sequence poses that work the same muscle groups together. For example, do a series of poses that work the upper body, followed by a series that work the lower body.

3. Follow a pose with its opposite. For example, after a pose that stretches the hamstrings, follow with a pose that strengthens the hamstrings.

4. End with a pose that relaxes the body and mind, such as Corpse Pose.

Kapha Yoga Sequence

Kapha yoga sequence is designed to help you feel more energetic and vibrant. The sequence is based on the principles of Ayurveda, an ancient Indian system of medicine that focuses on the balance of the body, mind, and spirit.

According to Ayurveda, kapha is the energy that governs growth and stability. People who have a predominance of kapha in their constitution are often described as being strong, dependable, and persistent. However, kapha can also be associated with heaviness, stagnation, and resistance to change.

If you feel weighed down, lethargic, and clogged up, a kapha yoga sequence can help to energize and stimulate you. The following poses are designed to help you release kapha and restore balance to your body.

1. Sun Salutation (Surya Namaskar)

Sun salutation is a series of twelve poses that rhythmically move the body through the six classical yoga poses. It is a great way to warm up the body and increase circulation.

2. Camel Pose (Ustrasana)

Camel pose is a deep backbend that opens the chest and shoulders. It is great for releasing tension in the neck and upper back.

3. Fish Pose (Matsyasana)

Fish pose is a gentle backbend that opens the chest and stretches the neck. It is a great pose for relieving stress and tension.

4. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Downward-facing dog pose is a powerful pose that stretches the entire body. It is great for relieving tension in the neck, shoulders, and back.

5. Cobra Pose (Bhujangasana)

Cobra pose is a gentle backbend that strengthens and stretches the spine. It is great for relieving tension in the neck and upper back.

6. Warrior I Pose (Virabhadrasana I)

Warrior I pose is a powerful standing pose that stretches the hips, thighs, and groin. It is great for strengthening the legs and building stamina.

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7. Triangle Pose (Trikonasana)

Triangle pose is a deep hip opener that stretches the hamstrings and groin. It is great for relieving tension in the hips and lower back.

8. Half Moon Pose (Ardha Chandrasana)

Half moon pose is a deep balance pose that strengthens and stretches the entire body. It is great for improving balance and concentration.

9. Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose is a great pose for opening the chest and hips. It is also a great way to relieve stress and tension in the neck and upper back.

10. Seated Forward Bend (Paschimottanasana)

Seated forward bend is a deep hamstring stretch that also stretches the spine. It is great for relieving tension in the hips, lower back, and hamstrings.

11. Corpse Pose (Savasana)

Corpse pose is a deep relaxation pose that allows the body to restore and rejuvenate. It is great for relieving stress and tension and restoring balance to the body.

12. Kapha Yoga Sequence

The kapha yoga sequence is designed to help you release kapha and restore balance to your body. The sequence includes sun salutation, camel pose, fish pose, downward-facing dog pose, cobra pose, warrior I pose, triangle pose, half moon pose, bridge pose, seated forward bend, and corpse pose.

Yoga With Weights Sequence

There are many sequences of yoga with weights that can be practiced. However, before starting any yoga with weights sequence, be sure to check with your doctor to ensure that you are physically able to participate in this type of exercise.

The following is a basic yoga with weights sequence that you can do at home:

1. Warm up with some light cardio – be sure to include some gentle stretching

2. Do some basic yoga poses – hold each pose for 5-10 breaths

3. Add weights to your yoga poses – hold each pose for 5-10 breaths

4. Finish with a few more basic yoga poses

5. Stretch out your entire body

Always listen to your body and modify any poses as needed. If you are new to yoga with weights, start with light weights and work your way up.

Flowy Yoga Sequence

for Beginners

So you’ve decided to start doing yoga. That’s great! But where do you start? A Flowy Yoga Sequence for Beginners, of course!

This sequence is designed to give you a taste of what yoga is all about. It will help to open your body and mind, and leave you feeling refreshed and invigorated.

So let’s get started!

1. Start in mountain pose.

2. Inhale and reach your arms up overhead.

3. Exhale and fold forward, keeping your spine long.

4. Inhale and come back to standing.

5. Exhale and step or jump your feet 3-4 feet apart.

6. Inhale and reach your arms up overhead.

7. Exhale and fold forward, keeping your spine long.

8. Inhale and come back to standing.

9. Exhale and step or jump your feet together.

10. Inhale and reach your arms up overhead.

11. Exhale and fold forward, keeping your spine long.

12. Inhale and come back to standing.

13. Exhale and relax your arms by your sides.

That’s it! You’ve just completed your very own Flowy Yoga Sequence for Beginners. Congratulations!