Beginning a yoga practice does not have to be a difficult endeavor.
Knowing what poses to focus on as a beginner is one of the best places to start a yoga practice. Many of the poses you see on Instagram look so daunting and hard that you may put off starting a yoga practice.
Everyone started exactly where you are too and with time and dedication, you too will be doing scorpion poses.
This isn’t just a compilation of yoga poses either. I will walk you through an actual yoga sequence so that when you go to your first yoga class, you will know how to transition between poses.
Here I put together a beginner friendly yoga sequence. There are only 10 poses so you won’t feel overwhelmed by too many moves, but these are poses that will have you a proficient yogi in no time.
Let’s get to the yoga.
Begin in a standing position with feet together.
Bring hands to heart center.
Take 5 deep breaths before releasing.
Seated side bend
Start in a seated position with legs crossed.
Inhale bringing arms straight above head.
Exhale letting your body shift right with right arm stretching as far as possible across the ground and left arm arching overhead reaching towards the right.
Take 5 breaths.
Inhale arms back overhead and repeat on left side.
From a seated position, come onto hands and knees with wrists directly under shoulders and knees under hips. This is tabletop pose.
With the inhale, lift your head and your tailbone. This is cow pose.
On the exhale, press into the mat, round your back, and tuck your chin. This is cat pose.
Alternate between cat and cow. Go at the pace that feels right for you and however long you need.
Begin in the tabletop pose.
Shift backward so that your arms are stretched outwards on your mat and your hips are sitting on your Achilles.
If your hips are tight and you can’t sit fully onto your Achilles, use a rolled up towel and place it between your calves and thighs.
Take 5 breaths in child’s pose.
From child’s pose, shift back into the tabletop pose.
Spread your fingers as wide as possible. Lift your hips to the ceiling straightening your legs. Invite your heels to touch the ground.
Let the tension go from your neck and let your head hang trying to look toward your belly button.
Keep your arms long.
If you need to, bend your knees a bit. With time and practice, you will be able to straighten them fully. If your heels don’t touch the ground, that’s okay too.
Hold this pose for 5 breaths.
From downward dog, let your right leg extend out behind you.
Try to raise your right leg as far as possible towards the sky while keeping your left leg planted and hips facing forward.
Hold for 3 breaths.
Warrior II Pose
From three-legged dog pose, tuck your right leg toward forehead while raising up onto toes of left foot. Round back a little as you step your right foot between your hands.
With right knee forward and bent, rotate left foot 90 degrees. Your hips should be facing the long edge of the mat and feet are perpendicular to each other.
Open arms so that they form a straight line that is parallel to the ground. Keep your palms open and facing down.
Gaze forward over the right middle finger.
Take 5 breaths here.
From warrior 2 inhale while straightening right leg.
Exhale and on next inhale bend forward as much as possible over your extended right leg.
Exhale and extend your left hand to the sky as straight as possible. Your right fingers are either on the ground or resting on your right shin.
You can use a yoga block to rest your right hand on if you are very tight.
From triangle pose, shift back into warrior 2 by lifting torso back into an erect position and bending right knee.
Shift from warrior 2 into a downward dog by rotating left foot so that toes of both feet point forward while bringing hands back to the mat and lifting hips toward the sky.
Repeat poses 6-8 on the left side.
Return to downward dog after repeating on both sides.
From downward dog, move back into tabletop.
Come down from tabletop to lay flat on your back.
Keep your left leg straight as you bring your right leg towards the sky while keeping your right knee bent at a 90-degree angle. Your left leg should be straight on the ground and right leg bent with knee pointing towards the sky.
Slowly guide your right knee across your body with your left hand towards the left. Stretch your right arm out on the ground perpendicular to the body.
Hold this pose for 5 breaths.
Repeat with left leg bent.
Starting in a supine position, let your legs spread the width of the mat with feet splayed out to the side.
Place your arms at your sides slightly away from the body with palms facing upwards.
Close your eyes and let your body relax.
Scan your body for any tension and let it go.
Breathe normally and relax into this pose for as long as you like.
When you are ready to leave savasana, gently wake up your body by wiggling your fingers and toes.
Roll onto your right side and slowly come back into a seated position.
If you’re looking for a full yoga workout program designed to strengthen your body, lose weight, and calm your mind make sure to check out the Yoga Body Transformation Program.
It comes with everything you need to get started on your yoga journey including 70 yoga poses with photos with in-depth instructions, a 6-week workout guide, and a meal plan fit for any lifestyle, plus so much more.