Printable PDF Yoga Sequence for Beginners: A Step-by-Step Guide

Are you new to yoga or looking to refresh your practice? This 28-pose, 60-minute beginner Hatha yoga sequence is designed to be easy and suitable for those in good health who do not exercise regularly. With a focus on wellness, well-being, and relaxation, this original sequence is perfect for encouraging new yoga students to return for more classes.

Sequence Overview

The sequence begins with Pranamasana (Hands in Prayer Pose) and Tree Pose/Vrikshasana LR, followed by Triangle Pose/Trikonasana, Standing Forward Bend/Padahastasana, and Surya Namaskar. Next, you'll move into Child's Pose/Balasana, Cat-Cow/Marjari-Asana, Shoulder Socket Rotation/Skandha Chakra, and Neck Stretching/Greeva Sanchalana.

Pose Descriptions

* Pranamasana (Hands in Prayer Pose): Hands are clasped together above the head or at the heart center. Breathe naturally.

* Tree Pose/Vrikshasana LR: Stand with feet hip-width apart. When heels are off the floor, raise hands into the air; when heels are on the floor, place hands on head. For a modification, bend the front leg and optionally place an arm on the thigh.

* Triangle Pose/Trikonasana: Step right foot back for Triangle Pose, left and right (LR). Roll up to standing with knees slightly bent, bringing chin up last to avoid dizziness.

* Standing Forward Bend/Padahastasana: Step to the top of the mat. Breathe naturally.

* Surya Namaskar: Step to the top of the mat for 3 rounds. Roll up to sitting and bring chin up last to avoid dizziness.

* Child's Pose/Balasana: Sit back into Child's Pose, with hands beneath shoulders and knees beneath hips. Breathe naturally.

* Cat-Cow/Marjari-Asana: Start in a neutral position looking at the floor. Hands are beneath shoulders, and knees are beneath hips. Move slowly between cat and cow poses, engaging your scapulae to reduce crunchiness.

* Shoulder Socket Rotation/Skandha Chakra: Rotate your shoulder sockets front and back, relaxing your ears to your shoulders.

* Neck Stretching/Greeva Sanchalana: Knees are up and ankles crossed. Elbow crease around the knee with interlocked fingers.

Tips for Practice

* Perform each pose slowly and mindfully.

* Listen to your body and modify or rest when needed.

* Breathe naturally, focusing on the sensation of the breath in your body.

Additional Resources

For a more comprehensive understanding of each pose, we recommend acquiring excellent yoga texts or searching the Yoga Journal Pose Finder. This original sequence is designed to be easy to follow, but it's essential to practice with awareness and attention to proper alignment to avoid injury.

Get ready to relax, unwind, and rejuvenate your body and mind with this printable PDF yoga sequence for beginners!

Printable pdf yoga sequence beginners