Beginner yoga practice sequence

Breathing (5mins)

Focus: Deep breathing

Warm-ups (10mins)

Easy Pose: Side stretch, Forward fold

Tabletop pose: Knee to elbow, knee to tricep (5 times each)

Child’s pose: rest 

Asana (~30mins)

fDownward-facing Dog (Adho Mukha Svanasana): 1min, 5 breaths

    – To build and stabilise the foundation 

Standing-forward fold (Uttanasana): 2mins, 10 breaths

    – To extend our spine, lengthen the hamstrings

Mountain Pose (Tadasana): 1 min, 5 breaths

    – To ground, to connect with the earth

Transition: to Plank pose, lower all the way down. Belly & hips come onto the mat

Snake Pose (Sarpasana): 1min, 5 breaths

Baby cobra (Bhujangasana): 1min, 5 breaths

   – Gentle back bendings are heart opener and counter pose for the forward fold.

Downward-facing Dog (Adho Mukha Svanasana): 1min, 5 breaths

 

Low lunge pose (Anjaneyasana): 1min, 5 breaths

Revolved low lunge (Parivrtta Anjaneyasana): 1 min, 5 breaths

[Chaturanga, Downward facing dog, repeat on the left side. end with Chaturanga, Downward facing dog.] 

 3 legged downward facing dog variation: 

   – 1st time: right leg reaches up, shift forward and draw the right knee to the right elbow; 

  – 2nd time: knee to nose;

  – 3rd time: knee to left elbow. 

  – Reach right back, lengthen, and step forward in between the hands. (step into high lunge)

  – Create hip mobility, strengthen the core. 

High Lunge (Anjaneyasana): 1min, 5 breaths

[Chaturanga, Downward facing dog, repeat on the left side. end with Chaturanga, Downward facing dog.] 

Half splits (Ardha Hanumanasana): 3min, 5 breaths on each side

  – Work on hips and hamstrings

Thread the needle pose: 3mins, 5 breaths on each side

  – Twisting. open heart, then relax spine and shoulder

Butterfly pose (Baddha konasana): 2mins, 10 breaths

Bridge Pose (Setu Bandha Sarvangasana): 2mins, 5 breaths each round x 2 rounds

 

Cool-down (5min)

Knee-to-chest pose (Apanasana): 1min, 5 breaths

Supine twist (supta Matsyendrasana): 2mins, 5 breaths each side, right and left

Happy baby pose (Ananda Balasana): 1min, 5 breaths

   – to release the spine, back. 

Relaxation

Savasana: 5mins