Yoga Sequences for Beginners

Yoga sequences for beginners are very important because it decides whether or not you will continue with the practices. The ideal Yoga sequences for beginners is one that is not too tedious or taxing, at the same time, is pleasantly tiring enough to make you feel like you had done a worthwhile workout.

Our prescribed Yoga sequences for beginners would be as follows:

• Standing Postures
• Sitting Postures
• Supine Postures
• Prone Postures
• Inverted Postures

The series of asanas would include:

Standing Postures

Tadasana – Mountain Pose
Vrikshasana (1) – Tree Pose
Trikonasana – Triangle Pose
Uttanasana – Hand to Foot Pose
Ardha Chandrasana – Half Moon Pose

Lie down and rest for a few minutes in Shavasana, the Corpse

Sitting Postures

Janu Sirshasana – Head to One Knee Pose
Paschimottanasana - Head to Knees Pose
Ushtrasana – Camel Pose
Marichyasana - Sage Marichi Twist Pose.
Ardha Matsyendrasna¬ – Half Lord of the Fish Pose

Lie back for a few minutes and rest in Shavasana, the Corpse Pose

Supine Postures

Viparitakarani – Inverted Leg Stretch Pose
Sarvangasana – Shoulder Stand
Halasana – Plough Pose

Recline and rest for a minute or two in Shavasana, the Corpse Pose

Prone postures

 
Bhujangasana – Cobra Pose
Dhanurasana – Bow Pose
Salabhasana – Locust Pose

Rest for a few minutes in Shavasana, the Corpse Pose

Some guidelines for Yoga practice

• Have a bath or refresh yourself with water prior to your practices.
• Never attempt asanas immediately after meals. As a minimum, wait for two and a half hours.
• See that the Yoga room is well ventilated and free of smoke and dust.
• Never do Yoga practices outdoors.
• End your session with deep relaxation called Shavasana (Corpse pose).
• After your Yoga practices avoid touching water or any metal objects