Posted by on 4/7/2021 to
Let's Talk Yoga!
Easy to Complete Yoga Sequences for Beginners!
If you want to start enjoying the incredible benefits of yoga you might have been looking for a yoga sequence. Before you start freaking out, just relax and don’t think that yoga sequences are all about those binds and those inversions you see online!
There is so much more, yoga is a discipline suitable to everyone! You just need to rely on a kind of yoga geared more for complete beginners, and then progress from there! If you practice some easy to perform asanas following some easy yoga sequences for beginners, you will have the chance to truly embark on your own yoga journey in an easy and practical way with no stress, no injuries and enjoying all the benefits of a nice stretch for your body and a great relaxation for your mind!
Are you ready for it?
What do I need to get started?
A yoga mat, some comfortable clothing and…your commitment to at least 30 minutes!
When is the perfect time to perform these easy yoga sequences for beginners?
Whenever you want! Doing yoga in the morning is great to start your day with some fresh energy, but this is your practice so, if you don’t feel doing yoga in the morning, just choose the time that is perfect for you!
Who is yoga good for?
Yoga can be great for complete beginners: some easy yoga sequences for beginners are going to follow, so that you too, can get started!
Related Article: What Are Some of The Best Times to Do Yoga?
Follow These Yoga Sequences for Beginners & You Won’t Regret It!
1. Ardhakati Chakrasana, side wheel
https://www.pinterest.ch/pin/1759287332965038/
Execution. Standing, legs apart a little more than the pelvis, feet parallel, arms along the body; Raise your right arm sideways, at shoulder height rotate the palm of the hand upwards, Continue until your arm is vertical and stretch upwards, inhaling then, exhaling, flex the torso sideways; rest 3-5 breaths, go back until the right arm is brought back along the body and repeat for the same times on the other side. In the 2nd repetition bring the feet a little closer and increase the static by 1-2 breaths; in the 3rd unite them completely and increase the static by 1-2 breaths.
2. Talasana, Palm tree pose
https://www.zliving.com/fitness/yoga/yoga-poses/palm-tree-pose-talasana-97491/
Execution: Standing, legs apart a little more than the pelvis, feet parallel, arms along the body, palms inward; Raise the arms forward and when they are at shoulder height just lift the heels off the ground, while continue upwards with the arms; the hands are turned towards each other, but the arms are shoulder width apart. Stretch upwards, while pushing the heels down, but continuing to stay on the tip of your toes.
Rest 1-3 breaths, then come back: first with the arms and then - when they are at shoulder height - also with the feet, resting them on the ground while the arms return to the side of the body. Rest 1-3 breaths and repeat 2 more times, increasing the static by 1 breath each time.
3. Supta Matsyendrasana, Supine Twist
https://www.verywellfit.com/supine-spinal-twist-supta-matsyendrasana-3567125
Execution: In a supine position, bend the right leg and place the right foot on the knee of the left; take the right knee with the left hand and "pull" it towards the floor on the left (but it doesn't matter if it doesn't touch the ground); the other arm and shoulder blades remain on the ground; finally turn your head to the right.
Rest for 3-4 breaths, slowly come back and repeat on the other side. Repeat the entire cycle 2 more times, increasing 1 breath with each repetition (up to a maximum of 12 breaths to be maintained at all times).
4. Salamba Bhujangasana, Sphinx pose
https://www.yogajournal.com/poses/sphinx-pose/
Execution: Turn on your belly, join the legs, with the feet stretched out on their backs; forehead on the ground, hands on the sides of the face, palm down; arms close to the torso. Lift the torso a little, leaning on elbows, forearms and hands, which remain on the ground.
Finally, push the back of your head back, retracting the chin.
Rest breathing 3-4 times.
Go back the same way, rest resting on one cheek, and repeat 2 more times, increasing by 1 breath each time.
5. Pavana-mukta-asana, knees to chest
https://www.verywellhealth.com/knees-to-chest-exercise-296870
Execution: From the supine position, legs together, arms along the body, bend one of the two legs and, almost crawling with the foot on the mat, bring the heel close to the pelvis;bKeep lifting the leg to bring the thigh against the chest; Grab the knee with both hands and tighten the leg to the chest.
Rest, for 3-5 breaths.
Come back and repeat with the other leg in the same way.
Repeat the entire cycle 2 more times, increasing the static by 1 breath each time (up to a maximum of 12, over time).
6. Savasana, deep relaxation
https://insighttimer.com/blog/savasana-meaning/
Execution: This is going to be our last bit of the practice. Don’t skip Savanasa as you need this posture to relax, but also to absorb all the nutrients of these sequences. Lie down, leave your arms rest on the side of your body, listen to the breath coming in and out of the nostrils, focusing on the movement of the belly going up and down.
Rest, breathing quietly, for 7-14 minutes (eventually put a timer, but even if you fall asleep it doesn't matter).
Finish very calmly, stretching my body in all directions, opening and closing your eyes, looking around.
Hopefully as you progress from a beginner yogi to a more advanced, or even after a few sessions you will start to benefit from this mind-body practice, research indicates that even after just a few sessions there may be links between yoga and it's effectiveness on stress and anxiety feelings.
In fact a research study published out of the International Journal of Preventative Medicine 2018, found women who participated in 12 sessions of regular Hatha yoga, had stated decreases in stress, anxiety and symptoms of depression.
Finial Thoughts!
These are some easy to complete yoga sequences for beginners. We hope you enjoyed this post and have some good sequences to now try. As you really get into the practice, you will be able to complete more advanced asanas and more complex sequences if done regularly.
Make sure you build a solid foundation. As always thanks for stopping by, feel free to share any comments or other easy to perform sequences that another beginner yogi may be able to try!
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/