YOGA SEQUENCE FOR BEGINNERS PDF FULL
YOGA SEQUENCE FOR BEGINNERS PDF FREE

Standing Sequence Pada Hasthasana – Standing Forward Bend Pose Standing Forward Bend Poseįrom a standing position, hinge at the hips and let the arms go heavy towards the floor. Try to keep the hips stacked over the ankles. Let the forehead rest on either the floor or a block. Slowly walk the hands forward and begin to melt the heart towards the floor. Start in a tabletop position with hips directly over knees and toes tucked. Uttana Shishosana - Extended Puppy Pose Uttana Shishosana - Extended Puppy Pose Keep the spine straight and the neck long. Make a line of energy from the front hand to the back foot. Start on all fours with wrists stacked under shoulders and knees under hips.Īs you inhale, reach your left arm forward and right leg backward. Chaturanga Dandasana - Bird Dog Pose Chaturanga Dandasana - Bird Dog Pose With each exhale, soften the left shoulder. Place your left cheek down to the mat or a block. Slide your left hand under your right arm with palm facing up. Parsva Balasana - Thread the Needle Pose Parsva Balasana - Thread the Needle Pose Inhale to drop your belly while lifting your gaze and tailbone toward the ceiling.Įxhale to round the spine while tucking your chin and tailbone.įlow through this movement 3 to 5 more times. Start on all fours with knees under hips and palms under shoulders. Marjaryasana - Cat-Cow Pose Marjaryasana - Cat-Cow Pose Make circles with the elbows, going clockwise three times and counterclockwise three times.

YOGA SEQUENCE FOR BEGINNERS PDF FULL

Make three full circles before switching directions.īring your fingertips to rest on your shoulders. Slowly drop your left ear to your left shoulder and gently roll the head to the other side in a clockwise direction. Warmup Neck and Shoulder Stretches Neck and Shoulder Stretchesįind a comfortable seat with hips elevated on a blanket or block. Meet your body where it’s at in this moment, using props for extra support and showing yourself compassion by not forcing or rushing the process. Remember that Child’s Pose is always available when you need to take a moment and collect your breath.

YOGA SEQUENCE FOR BEGINNERS PDF FREE

In the standing postures, feel free to take a vinyasa between poses or when switching sides. Take your time with this sequence and move mindfully through each shape. Morning practice establishes a healthy sleep rhythm and routine. Your body will feel more toned and fit over time. You’ll notice a decrease in stress and tension. Yoga stimulates your metabolism, so eat up! You’re less likely to feel achy or get injured during the day. You’ll feel more focused throughout the day. Yoga boosts energy levels so you can skip the extra cup of coffee! Why Should I Do Yoga In The Morning? Why Should I Do Yoga In The Morning Still need a little convincing? Read all the benefits below then try the 30-minute practice tomorrow morning – I promise you won’t be disappointed. Plus, it makes me feel good for the entire day, which is reason enough to roll out my mat and strike a downward dog or two.īelieve me, once you get into it, you won’t be able to stop. Yoga supplies just the right amount of energy exertion that my body can handle first thing. It takes a pretty good reason (and a lot of coercing) to get me out of bed early. I’ll admit – Mornings aren’t really my thing.

It technically doesn’t even have to be before noon it all depends on what time your day typically starts. A consistent morning yoga practice is something everyone can benefit from, and don’t worry, ‘morning’ doesn’t necessarily mean 6 AM.

Yoga sequence for beginners pdf