Beginner’S Sample Yoga Practice


TIME: 15 to 30 Minutes

QUALITY: calming, grounding, balancing

Try the following starter routine to get you into the flow and to quiet your mind. You can even put on some relaxing music to inspire you. You should also practice the Warrior’s Breath Pose throughout this routine and all the following ones for its powerful effects on the mind and body.

1 Deep Relaxation Pose with Simple Supine Belly Breath Pose, 10 breaths

2 Supine Twist Pose, 5 breaths on each side

3 Supine One-Leg Stretch Pose, 5 breaths on each side

4 Child’s Pose Pose, 5 breaths

5 Cat-Cow Pose, 5 rounds

6 Tibetan Sun Salutation Pose, 5 rounds

Basic Vinyasa

7 Downward-Facing Dog Pose, 3 breaths

8 Plank Pose, 2 breaths

9 Knees, Chest, Chin Pose, 1 breath

10 Baby Cobra Pose, 2 breaths

11 Downward-Facing Dog, 3 breaths

12 Repeat Basic Vinyasa

13 Standing Forward Bend Pose, hold on to either elbow and rock side-to-side, 3 breaths

14 Mountain Pose, 5 breaths

15 Standing Forward Bend

16 Downward-Facing Dog

17 Child’s Pose, 3 breaths

18 One-Leg Side Stretch Pose Pose, 5 breaths each side

19 Goddess Pose Pose, 8 breaths

20 Deep Relaxation, 3 to 5 minutes

21 Buddha’s Peaceful Abiding Meditation Pose, 3 to 5 minutes

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