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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