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

SEQUENCES

Vinyasa

Version One—modifi ed

Do this version if it is diffi cult to lower through Chaturanga
without letting your belly drop or if you have any lower
back issues.

PL ANK

CHATUR ANG A WITH KNEES
ON THE GROUND

COBRA

DOWN DOG

1. Come to Plank from
   whatever pose you were in
   previously.


2. Lower your knees to
   the mat.


3. Exhale and shift your
   shoulders forward. Bend
   your elbows to a 90-degree
   angle for Chaturanga.
   4. Lower your body to
   the mat.
   5. Inhale and lift your chest
   to come into Cobra.
   6. On an exhale, lower your
   chest toward the mat. Bend
   your knees and press your
   hips back as if you were
   coming into Child’s pose.
   7. Tuck your toes under.
   Press into your hands and
   lift your hips up and back to
   come into Down Dog.