A Yoga Practice For Beginners


Here is a simple sequence for Beginners, enjoy!

yoga for beginners

Savasana – start with long slow deep breaths
Eka Pada Apanasana (Pull one knee to chest)
Apanasana (Both knees to chest)
Roll to side to sit up
Cat and Cow pose
Child’s pose
Child’s pose reach hands forward
Down Dog (Feet as wide as mat and knees bent, reach through sitbones. Lengthen lower back)
Child’s pose
Down Dog
Child’s pose
Down Dog
Low Lunge with back knee down
Down Dog
Low Lunge with back knee down
Down Dog
Walk hands to the back of mat
Uttanasana
Hands to hips and come up with a flat back
Tadasana
Tadasana reach hands up
Sun Salutation A x 2
Step out with right foot and face sideways on mat
Warrior 2 each side
Triangle pose each side
Prasarita Padottanasana A
Prasarita Padottanasana C
Prasarita Padottanasana Twist with hands on blocks
Tadasana
Surya A
Down Dog
Drop knees to mat and come to seated on mat
Dandasana seated on a folded blanket to elevate hips
Marichyasna C
Lie down onto mat on belly
Salabhasana x 2
Lie on back on mat
Bridge Pose x 2
Apanasana (Knees to chest)
Easy Twist (Take arms out to sides, drop knees to one side look to the other side and then switch)
Happy Baby Pose
Thread the Needle
Supta Padangusthasana (use a strap)
Savasana

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