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Develop a strong foundation for yoga, meditation, and daily life with this one-hour practice. I developed this sequence as an introduction to a more challenging practice for experienced beginners. The focus is on developing balance and building strength in the major muscle groups. It takes about an hour to complete, including a six- to ten-minute savasana. Each posture is meant to be held for at least five deep, calm breaths. If you like to modify postures with props, you may want two yoga blocks, one blanket, and a strap, although no props are necessary. Please note that I have provided little to no instruction on how to do these poses– – this post is to be used as a reference for those who have already learned these poses from a qualified instructor. If you need a refresher, most or all of these poses are described in YogaJournal.com’s pose finder.
As you work through these postures, try to focus your mind on embracing “opposites.” Where can you find strength through softness and surrender? How can you develop better balance by embracing movement and flow? How can you challenge yourself to grow while practicing complete contentment (santosha) with where you are now?
Samasthitih
Vrkasana (Tree) Progression Take this progression slowly–use tree pose to help you center and bring your awareness into your body.
Padangusthasana (Standing Forward Bend)
Triangle Flow:
Trikonasana
Prasarita Padottanasana A and C
Parsvottanasana
Crescent Lunge
Step into forward bend at the top of your mat to prepare for Bakasana.
Bakasana (Crow)
Plank –> Balasana (Child) This may be repeated a few times.
Plank–> Chaturanga Dandasana (Four-Limbed Staff)
Urdvha Mukha Svanasana (Upward-Facing Dog)
Adho Mukha Svanasana (Downward-Facing Dog)
Bhujangasana (Cobra) One to three repetitions.
Salabhasana (Locust) One to three repetitions.
Balasana
Ustrasana (Camel) Two to three repetitions. Focus on opening the front of the chest and creating lots of space through the lower back.
Balasana
Purvottanasana (Eastern Stretch) or Table Top
Navasana (Boat) One to five repetitions, five breaths each.
Konasana (Angle)
Janusirsasana (Head to Knee)
Baddha Konasana (Bound Angle)
Ardhamatsyendrasana
Legs-Up-Wall
Savasana
Awakening the spine and opening the heart–a blissful way to start the day. This sequence is appropriate for all levels and takes about a half an hour to complete, not including final savasana, which should be enjoyed for about five to ten minutes. Hold postures for at least five to ten deep, calm breaths. Props you may want to use include: two yoga blocks, one or two blankets, and a strap. Please note that I have provided little to no instruction on how to do these poses–this post is to be used as a reference for those who have already learned these poses from a qualified instructor.
Balasana (Child’s Pose) Allow your body time to settle into the floor and to experience a sense of groundedness and release.
Marjaryasana and Bitilasana (Cat and Cow) Coordinate the movements between Cat and Cow to the rhythm of the breath–inhale as you move into Cow, and exhale as you arch your back and look toward your navel in Cat. Take at least six repetitions.
Adho Mukha Svanasana (Downward Facing Dog)
Virabhadrasana I (Warrior One) The hips and legs are heavy and solid; the spine and heart are light and lifted.
Adho Mukha Svanasana
Vrksasana (Tree) Imagine that you are being lifted to the sky by the crown of your head.
Padangusthasana (Hand-to-Toe) For a gentler Padangusthasana, simply allow your arms and head to hang–let gravity do the work.
Paschimottanasana (Forward Bending, lit.: Western Intense Stretch) You may choose to place a folded blanket under your glutes to help with the forward tilt of the pelvis.
Bhujangasana (Cobra) You may choose to repeat this and the following posture two to three times–they tend to become easier upon repitition. Focus on rolling the shoulders back, opening the top of the chest, and making the lower back and legs long.
Salabhasana (Locust)
Balasana
Ustrasana (Camel) As your heart and chest stretch and expand, you may feel uncomfortable–keep breathing and allow your body time to adjust. With the right approach, this pose feels truly wonderful!
Balasana
Ardhamatsyendrasana (Half Lord of the Fishes, seated twist) As you inhale, seek more length in the spine, and as you exhale, twist more deeply.
Gomukhasana (Cow Face) Spend enough time in this pose to allow the hips and shoulders to soften and ease into it.
Savasana (Dead Body)
