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
BEGINNER’S SAMPLE YOGA PRACTICE Photo Gallery
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