Slow Yoga Sequence

Slow Yoga Sequence

for Beginners

When you are new to yoga, it can be difficult to know where to start. There are so many different poses and sequences that it can be overwhelming. This slow yoga sequence for beginners will help you to learn the basics and get comfortable with the practice.

The sequence begins with gentle warm-ups to get your body ready for the poses to come. Then, you will move on to basic poses that will help to build strength, flexibility, and stability. Finally, you will end with a relaxing cooldown.

If you are new to yoga, be sure to listen to your body and take breaks as needed. Yoga is a practice, and it should be enjoyable and comfortable for you. If something feels too challenging, back off and try a different pose. There is no need to push yourself beyond your limits.

Warm-Up

Start by standing tall with your feet hip-width apart. Inhale and reach your arms up overhead, then exhale and fold forward, hinging at the hips. Let your head and neck hang loose. Hold for a few deep breaths, then slowly rise back to standing.

Next, step your left foot out to the side and reach your arms out to the sides, parallel to the floor. Hold for a few breaths, then switch sides.

Finally, stand with your feet hip-width apart and clasp your hands together in front of your chest. Inhale and reach your arms up overhead, then exhale and fold forward. Hold for a few breaths, then slowly rise back to standing.

These warm-ups will help to get your body ready for the poses to come. They will also help to improve flexibility and circulation.

Basic Poses

Now that your body is warmed up, you can move on to the basic poses. These poses will help to build strength, flexibility, and stability.

Mountain Pose

Start in Mountain Pose with your feet hip-width apart and your hands at your sides. Inhale and reach your arms up overhead, then exhale and fold forward. Hold for a few breaths, then slowly rise back to standing.

This pose is the foundation for all other poses. It will help to build strength and stability in your body.

Tree Pose

Start in Mountain Pose with your feet together. Bend your right knee and place the sole of your right foot against your left inner thigh. Press your foot into your thigh and reach your arms up overhead. Hold for a few breaths, then switch sides.

This pose will help to improve balance and stability.

Warrior I

Start in Mountain Pose with your feet together. Step your left foot back and turn your left heel in so that your toes are pointing to the right. Reach your arms up overhead. Bend your right knee and extend your left arm out to the side. Hold for a few breaths, then switch sides.

This pose will help to improve strength and flexibility in your legs and arms.

Downward-Facing Dog

Start in Tabletop Pose with your hands stacked beneath your shoulders and your knees directly under your hips. Inhale and press your hips up and back, then exhale and tuck your chin. Hold for a few breaths, then slowly rise back to Tabletop.

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This pose will help to stretch your hamstrings, calves, and back. It is also a great way to release tension in your neck and shoulders.

Child’s Pose

Start in Tabletop Pose with your hands stacked beneath your shoulders and your knees directly under your hips. Inhale and reach your arms forward, then exhale and fold forward. Rest your forehead on the floor and let your arms fall to the sides. Hold for a few breaths, then slowly rise back to Tabletop.

This pose is a great way to relax and release tension in your body. It is also a great way to end your practice.

Cooldown

After you have finished your sequence, it is important to take some time to relax and cooldown. This will help to reduce stress and tension in your body.

Lie down on your back and allow your feet to fall open to the sides. Close your eyes and focus on your breath. Relax your body and allow yourself to drift off to sleep.

This cooldown will help to restore balance and peace to your body and mind.

Creative Standing Sequence Yoga

The standing sequence of yoga is a great way to warm up the body and get the blood flowing. It is also a great way to improve balance and stability. The following sequence is a great way to get started.

1. Mountain pose (Tadasana) – This pose is a great way to start the sequence. It helps to build strength and stability in the body.

2. Standing forward bend (Uttanasana) – This pose is a great way to stretch the hamstrings and the lower back.

3. Triangle pose (Trikonasana) – This pose is a great way to improve balance and stability.

4. Half moon pose (Ardha Chandrasana) – This pose is a great way to improve balance and stability.

5. Warrior I (Virabhadrasana I) – This pose is a great way to build strength and stability in the legs.

6. Warrior II (Virabhadrasana II) – This pose is a great way to build strength and stability in the legs.

7. Reverse warrior (Viparita Virabhadrasana) – This pose is a great way to stretch the hip and the groin.

8. Extended Triangle pose (Utthita Trikonasana) – This pose is a great way to improve balance and stability.

9. Half Camel pose (Ardha Ustrasana) – This pose is a great way to stretch the back and the hip.

10. Camel pose (Ustrasana) – This pose is a great way to stretch the back and the hip.

Yoga Iyengar Sequence

This yoga sequence is designed to improve balance, strength, and flexibility.

1. Begin in Downward Dog.

2. Step your left foot forward between your hands, and then lower your left knee to the ground.

3. Bring your right heel as close to your left buttock as possible.

4. Reach your left arm forward, and then slowly lower your torso toward the ground.

5. Hold for five breaths, and then switch sides.

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1) From Tadasana, step the feet hip-width apart and hinge forward at the waist to fold the torso over the thighs. Place the hands on the floor, shins, or blocks, and allow the forehead to rest on the floor.

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2) Inhale and lengthen the spine, then exhale and fold deeper. Hold for 3-5 breaths.

3) To come up, inhale and slowly roll up to a standing position, then step the feet back together.

4) From Tadasana, take a big step to the left and sink into a deep lunge. The front knee should be bent 90 degrees and the back leg straight. Rest your hands on the front thigh or reach overhead.

5) Hold for 3-5 breaths, then switch sides.

6) From Tadasana, take a big step back to Chaturanga Dandasana. Make sure the shoulders are directly over the wrists and the hips are directly over the knees.

7) Exhale and lower the body to the floor. Keep the elbows close to the body.

8) Hold for 3-5 breaths.

9) Inhale and press up to Chaturanga Dandasana.

10) Exhale and lower the body to the floor.

11) Inhale and press up to Cobra Pose.

12) Exhale and release the pose.

13) Inhale and press up to Downward-Facing Dog.

14) Exhale and release the pose.

15) Step the feet forward to Tadasana.

Anusara Yoga Class Sequence

Anusara yoga is a relatively new school of Hatha Yoga that emphasizes alignment, breath work, and the flow of energy through the body. The sequence below is a basic Anusara yoga class that is designed to open the body and increase energy flow. It can be modified to fit the needs of any level of student.

Warm-Up:

1. Sun Salutations – 3-5 rounds

2. Cat-Cow Stretch – 5-10 rounds

3. Downward Dog – 5-10 breaths

4. Upward Dog – 5-10 breaths

5. Child’s Pose – 5-10 breaths

Main Sequence:

1. Half Camel – 5-10 breaths

2. Half Camel Variation – 5-10 breaths

3. Half Camel with a Twist – 5-10 breaths

4. Extended Triangle Pose – 5-10 breaths

5. Low Lunge – 5-10 breaths

6. Standing Forward Bend – 5-10 breaths

7. Standing Half Camel – 5-10 breaths

8. Standing Half Camel Variation – 5-10 breaths

9. Standing Half Camel with a Twist – 5-10 breaths

10. Tree Pose – 5-10 breaths

11. Triangle Pose – 5-10 breaths

12. Half Moon Pose – 5-10 breaths

13. Warrior I Pose – 5-10 breaths

14. Warrior II Pose – 5-10 breaths

15. Warrior III Pose – 5-10 breaths

16. Reverse Warrior Pose – 5-10 breaths

17. Goddess Pose – 5-10 breaths

18. Supported Bridge Pose – 5-10 breaths

19. Child’s Pose – 5-10 breaths

Final Sequence:

1. Savasana – 10-15 minutes