Yoga Beginners Sequence 1 o Start/Warm up Baddha Konasana (supta) Reclined bound ankle pose Adho Mukha Virasana Down-facing

cing hero pose Salahbasana Locust pose Balasana - Child pose Bidalasana Cat & Cow Pose Adho Mukha Svanasana Down facing dog pose Eka Pada Rajakapotansana King Pidgeon Pose Adho Mukha Uttanasana Standing forward bend Urdhva Hastasana Standing raised arms stand Tadasana Mountain pose Surya Namaskar (right side) Gentle salute to the sun Surya Namaskar (left side) Gentle salute to the sun o Middle/Still Warming up Vrksasana Treepose Virabhadrasana 1 Warrior Pose 1 Utthita Trikonasana Triangle Pose Virabhadrasana 2 Warrior Pose 2 Padottanasana Extended Leg stretch Adho Mukha Svanasana Down facing dog o Middle/Floor & Wall Balasana child pose Adho Mukha Vrkasana Down facing warrior pose Viparita Karani Legs up the wall Salamba Sarvangasana Supporting body pose (Shoulder stand) Setu Bandha Sarvangasana Bridge pose o End/Cooling Down Ardha Matsyendrasana III Lord of the Fish Pose Supta Padangusthasana Reclining Big Toe pose Dandasana The Rod Paschimottansana Intense back of whole body stretch Baddha Konasana Bound Ankle pose Upavistha Konasana Seated Ankle pose Ardha Matsyendrasana III Lord of the Fish Pose o Relaxation Savasana Corpose Pose Relaxation

Yoga Warmup Exercises Standing 2 Basic Sequence Continue to build your basic practice with this basic standing pose sequence. Use this sequence by itself or in combination with Basic Seated 2. This is a 13 step sequence of postures to build up to the beginning sequences and the basic sun salutation. 1. Start in Mountain with the palms together

A. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth. B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on

the breath. C. Breathe and hold for 10-30 breaths. 2. Inhale and sweep the arms up with palms together

A. Stay in Mountain alignment. B. Look up at the thumbs. C. Lift out of the waist, reaching up towards the sky. 3. Exhale into Forward Fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes. B. Press the forehead in towards the legs. 4. Inhale and lift into Upward Forward Fold

A. Lift half way up with the arms, legs and back straight. B. The fingertips are touching the floor or you can place the palms on the shins or knees. C. Lift the chest and look up as high as comfortable. 5. Exhale into Forward Fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes. B. Press the forehead in towards the legs. 6. Repeat #2 through #5 two to four times 7. Inhale into Mountain with the palms together

A. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth. B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath. C. Breathe and hold for 10-30 breaths. 8. Inhale the arms up and Exhale into Crescent Moon

A. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers. B. Exhale and press the left hip out and arch over to the right. C. Breathe and hold for 1-3 breaths. D. Repeat on other side. 9. Exhale into Standing Back Bend

A. Place the palms on the low back with the fingers pointed down. Press down into the feet, engage the legs and core body. B. Exhale and press the hips forward and use the arms to support you as you arch back. Look up or carefully drop the head back. C. Breathe and hold for 2-4 breaths.

D. Inhale and slowly roll back up to Mountain. 10. Inhale into Tree

A. Stare at a point on the floor, shift the weight into the left leg and inhale the right foot up to the inside of the leg with the knee bent towards the side wall. B. Bring the arms out to the sides, palms together in front of the chest or over the head. C. Breathe and hold for 2-4 breaths. D. Release back into Mountain and repeat on other side. 11. From Mountain exhale into Forward Fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes. B. Press the forehead in towards the legs. 12. Bend the knees and lower into Shavasana

A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the sides of your body and the palms are facing up. B. Close the eyes and consciously relax the body from the toes to the crown of the head. C. Breathe deeply through the nose into the belly and hold for 10-15 minutes. 13. End in Easy Pose

A. Bend the knees and slowly roll over to one side. Press up into a seated position. B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth. C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath. D. Breathe and hold for 10-30 breaths.

. Standing 1 Basic Sequence Use this basic standing pose sequence by itself or in combination with Basic Seated 1. This is a simple 15 step sequence of postures to build upon the basic seated sequences. 1. Start in Mountain with the palms together

A. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth. B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath. C. Breathe and hold for 10-30 breaths. 2. Inhale and step or jump out into Five Pointed Star

A. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists. B. Press down into the feet, out through the fingertips and up through the crown of the head C. Breathe and hold for 2-4 breaths. 3. Exhale into Warrior II

A. Turn the right toes towards the right wall and the left toes slightly in towards center. Bend the right knee directly over the ankle into a deep lunge. Keep the hips and chest forward and look at the right middle finger. B. Press down through the feet and out through the fingers and crown. C. Breathe and hold for 2-4 breaths. 4. Inhale and straighten the legs, exhale into Triangle

A. Keep the toes facing where they are and straighten both legs. Press the left hip out and slide the arms to the right. Rotate just the arms, resting the back of the right hand against the inside of the right leg. B. Press down through the feet and out through the fingers and crown. C. Breathe and hold for 2-4 breaths. 5. Inhale back up to Five Pointed Star and repeat #2 through #4 on the other side 6. From Five Pointed Star, exhale forward into Standing Yoga Mudra

A. Interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up. Exhale and hinge at the hips rounding the spine forward. B. Let the head hang from the neck and press the arms forward over your head. C. Breathe and hold for 3-6 breaths. 7. Inhale back up to Five Pointed Star and exhale into Goddess Pose

A. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the

palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat. B. Press the hips and chest forward, press the elbows and knees back. C. Breathe and hold for 2-5 breaths. 8. Inhale back to Five Pointed Star and exhale into Standing Angle

A. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you gently pull the head towards the floor. B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine. C. Breathe and hold for 2-5 breaths. 9. Inhale back into Five Pointed Star and jump or step into Mountain

A. Inhale the arms out to the sides as you lift back up into Five pointed star. Step or jump the feet hip width apart with the toes pointed forward. B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest. C. Breathe and hold for 2-5 breaths. 10. Exhale and hinge at the hips into Forward Fold

A. Inhale the arms out to the sides and exhale and hinge at the hips rounding forward. Bend the knees enough to hold onto the backs of the ankles and to press the head against the knees. Gently pull with the arms, bend the elbows to the back wall and press down into the feet to reach the hips up. B. Breathe and hold for 3-6 breaths. 11. Step the right foot back into Pyramid

A. Step the right foot back 3-4 feet with both toes facing forward and the feet flat on the floor. Keep the spine rounded with the forehead pressing into the left knee. B. Press the heels into the floor and press the backs of the knees towards the back wall. C. Breathe and hold for 2-5 breaths. 12. Step the right foot forward into Forward Fold and repeat #11 on the other side 13. Step back into Forward Fold, bend the knees and lower into Shavasana

A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the sides of your body and the palms are facing up. B. Close the eyes and consciously relax the body from the toes to the crown of the head. C. Breathe deeply through the nose into the belly and hold for 10-15 minutes. 14. End in Easy Pose

A. Bend the knees and slowly roll over to one side. Press up into a seated position. B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth. C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath. D. Breathe and hold for 10-30 breaths. Seated 1 Basic Sequence Use this basic seated pose sequence by itself or in combination with Basic Standing 1. This is a very simple 14 step sequence of postures to use as a foundation in your basic yoga practice. 1. Start in Easy Pose

A. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth. B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath. C. Breathe and hold for 10-30 breaths. 2. Come into Table position on your hands and knees

A. Place the palms under the shoulders and the knees under the hips. B. The back is flat and the gaze is between the hands. C. Press back through the tailbone and forward through the crown of the head to lengthen the spine. 3. Inhale into Dog Tilt

A. Reach the tailbone up towards the ceiling by arching the spine and letting the belly drop towards the floor. B. Press down into the palms to drop the shoulders away from the ears and look up at the ceiling.

4. Exhale into Cat Tilt

A. Tuck the tailbone under by rounding the spine and pulling the belly up towards the spine. B. Press down into the palms to reach the middle of the back up towards the ceiling. Let the head hang from the neck.

5. Repeat #3 and #4 moving with the breath 3-6 times 6. From Dog tilt, exhale into Downward Facing Dog

A. Tuck the toes under, bend the elbows and lift the hips up and back. B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck. C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back. D. Breathe and hold for 3-6 breaths. 7. Inhale and step right forward into Low Warrior

A. Step the foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor. B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs. C. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling. D. Breathe and hold for 2-5 breaths. 8. Exhale the palms to the floor and step back into Downward Facing Dog

A. Tuck the toes under, bend the elbows and lift the hips up and back. B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck. C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back. D. Breathe and hold for 3-6 breaths.

9. Step left foot forward, repeating # 7 through #9 on opposite side 10. Exhale and bend the knees to the floor into Child Pose

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax. B. Breathe deeply into the belly for 3-6 breaths. 11. Slide the arms forward and scoop into Cobra

A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward. B. If the back feels strained, bend the elbows more or come onto the forearms. C. Breathe and hold for 2-5 breath 12. Exhale and lower the chest to the floor, inhale lift into Half Locust

A. Slide the arms alongside the body with the palms down. If comfortable, rock from side to side to bring the arms under the torso. B. With the chin on the floor, inhale and press the arms and hips down into the floor and lengthen the legs by reaching out through the toes. Engaging the core and lower body, lift the legs up as high as comfortable with out strain. C. Breathe and hold for 2-5 breaths. 13. Exhale and lower to the floor, roll over on your back into Shavasana

A. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head. C. Breathe deeply through the nose into the belly, and stay in the pose for 10-15 minutes. 14. End in Easy Pose

A. Bend the knees and slowly roll over to one side. Press up into a seated position. B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth. C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath. D. Breathe and hold for 10-30 breaths.