Yoga for Beginners Simple Yoga Poses to Calm Your Mind and Strengthen Your Body

YOGA FOR BEGINNERS BACK BENDS Bridge Setu Bandha Sarvangasana EFFECT: OPENS THE CHEST AND LUMBAR SPINE , INVIGORATES • PROPS: BL ...

THE ESSENTIAL YOGA POSES Lie on your back. Bend your knees. Place your feet fl at on the ground, hip- distance apart and parall ...

YOGA FOR BEGINNERS COOL DOWN Happy Baby Ananda Balasana EFFECT: RELEASES LOWER BACK, STRETCHES HIPS, RELAXES • PROPS: NONE Happy ...

THE ESSENTIAL YOGA POSES Lie on your back. Hug both knees into your chest. Place your arms on the inside of your legs and grab ...

YOGA FOR BEGINNERS COOL DOWN Seated Staff Dandasana EFFECT: PREPARES THE BODY FOR ALL SEATED POSTURES, CALMS • PROPS: BLANKET Da ...

THE ESSENTIAL YOGA POSES Sit on the mat with your legs stretched out in front of you. Take your arms along- side you, palms fac ...

YOGA FOR BEGINNERS COOL DOWN Seated Forward Fold Paschimottanasana EFFECT: STRETCHES HAMSTRINGS, CALMS • PROPS: BLOCK AND BLANKE ...

THE ESSENTIAL YOGA POSES Start in Seated Staff pose. Inhale and reach your arms up alongside your ears. On an exhale, start to ...

YOGA FOR BEGINNERS COOL DOWN Half Lord of the Fishes Ardha Matsyendrasana EFFECT: STRETCHES SPINE , PROMOTES HEALTHY DIGESTION • ...

THE ESSENTIAL YOGA POSES Start in Seated Staff pose. Bend your right knee and step your foot over your left thigh and set it on ...

YOGA FOR BEGINNERS COOL DOWN Seated Wide Leg Forward Fold Upavista Konasana EFFECT: STRETCHES HAMSTRINGS AND INNER THIGHS, CALMS ...

THE ESSENTIAL YOGA POSES Start in Seated Staff pose. Bring your legs apart to form a wide “V” shape. Flex your feet and straigh ...

YOGA FOR BEGINNERS COOL DOWN Reclined Pigeon Supta Kapotasana EFFECT: STRETCHES HIPS, CALMS • PROPS: NONE Supta Kapotasana EFFEC ...

THE ESSENTIAL YOGA POSES Lie on your back. Bend your knees and place your feet on the mat. Place your right ankle just above yo ...

YOGA FOR BEGINNERS COOL DOWN Reclining Hand-to-Toe Pose Supta Padangusthasana EFFECT: STRETCHES HAMSTRINGS, INNER THIGHS, IT (IL ...

THE ESSENTIAL YOGA POSES Lie down on your back. Lift your right leg up to the ceiling and grab your big toe with your index and ...

YOGA FOR BEGINNERS COOL DOWN Corpse Pose Savasana EFFECT: A GROUNDING POSE FOR THE BEGINNING OF PRACTICE AND A RELAXING POSE AT ...

THE ESSENTIAL YOGA POSES We’ve already touched on this pose once before. However, because this is the pose that you’ll end every ...

CHAPTER FOUR Sequences ...

Sequences are combinations of the poses put together in order to create a specific outcome or effect. You could practice a seque ...