So you’re new to yoga, and you want a sequence that is realistic but also provides amazing benefits for both your body and mind? You’ve come to the right place. In this guide, we will go through a yoga sequence for beginners, breaking down the moves and tips on how to make the positions work for you.
Keep reading for a flow that any beginner can master.
Start by Warming up
Here, we will go through great poses to help you begin your yoga practice by warming up the body. These poses are a great way to get moving, as they help to prepare your body with easy stretching. Get into a great mindset and set your body up for a safe flow with these positions.
If you want to start in a standing position, this is a great pose to get ready for movement. To do this pose, you will stand with your arms down by your side, with open, forward-facing palms. Ground your feet on the floor, taking a moment to consider balance and distributing weight equally.
Lift your chest, and peel your shoulders away from the ears. A great tip to staying engaged in this pose is to imagine a string being pulled from the top of your head, towards the ceiling. This will help you stand in your best, most elongated posture.
Many mistakes this pose for just a typical standing stance, but this is because they are forgetting to activate their body in this pose. Make sure your core and legs are engaged and begin your practice with this stance by clearing your mind. Stay in this position for 15 seconds or more, taking inventory of the breath.
Standing Forward Fold (Uttanasana)
This is a great pose to move into after your mountain pose. When your ready to stretch, bring your feet together to touch, and then roll down one vertebrate at a time until your body is folded in half, head hanging heavy towards the floor. Bring your hands to the floor, your feet, shins or thighs.
A great way to truly hang in this pose is to hold opposite elbows, swaying from side to side in a ragdoll position. Work towards a deeper stretch with every exhale. Do this while making sure your core is engaged, working not to let the chest merely collapse.
This is a great pose for extending your spine and stretching your calves and hamstrings.
Cat and Cow (Marjaryasana and Bitilasana)
From your standing forward fold position, walk your hands out, bringing your knees down the ground so that your on all fours. This position is a combination of two poses that work great as a warm-up stretch when used together to begin your flow. Make sure your hands are under your shoulders and that your knees are hip-width distance apart.
With your toes either tucked or untucked, inhale, dropping your belly towards the floor while arching your back and lifting your chest. This position is called cow. Moving into cat, on your next exhale, round your back towards the sky, tucking your pelvis, and bringing your gaze in towards your chest.
Stay in this flow, moving in and out of cat and cow, switching positions on your inhales and exhales. This is a great way to warm up your spine and shoulders.
Once you’ve warmed up, it’s time for some slightly more challenging positions that you can flow through to tone your body while stretching and easing your mind. Here, we will detail a standing yoga series that you can try today.
Warrior I (Virabhadrasana I)
Start your flow by returning to mountain pose. From here, step one foot a few feet behind you, and turn this foot out at a side angle. Your back heel should be aligned with your front foot.
Check that the arch of your back foot is intersected by your front foot and bend your front leg at a 90-degree angle. As you bend this front knee, make sure it stays stacked up over the front foot and not over it. This will help to protect your knee.
Keep your arms lifted, with palms out facing towards each opposite wall, or together over your head. Lift through your chest while making sure your feet are grounded for balance. Engage your core while working to sinking deeper into your front leg while grounding the back foot.
Make sure you have good alignment by keeping your hips squared towards the front of the room.
Warrior II (Virabhadrasana II)
From warrior one, you can easily transition into warrior two. Make this transition by keeping your feet planted in the same place while bringing your arms out, palms pressing outward, like aeroplane arms. Your body and hips will now be facing sideways rather than forward, but your gaze should stay forward over your fingertips of your front arm.
Make sure your arms are in line with your shoulders and engage your whole body while working to get a deeper stretch in the front leg.
Guide to a Yoga Sequence for Beginners
With this guide to poses that can make for a great yoga sequence for beginners, you can build stability in the poses that act as foundations for yoga flows and classes. Master these poses with this guide, and make sure you focus on your alignment for the best practice possible.
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