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

YOGA FOR BEGINNERS

Calming

This sequence is meant to help you unwind after a stressful
day. The focus in this sequence should be on the breath.

Hold each pose for eight breaths, except for the poses
in Sun Salute A, where you’ll breathe one breath per
movement. The entire sequence should take 20 to
30  minutes; however, you can extend the sequence
by holding the poses longer.

1. Easy pose


2. Seated Twists


3. Cat/Cow (four or
   fi ve cycles)


4. Down Dog


5. Low Lunge


6. Sun Salute A (twice)


7. Step to the front of the
   mat from Down Dog


8. Wide Leg Forward Fold
   9. Triangle
   10. Sun Salute A to end in
   Down Dog


9. Child’s pose


10. Happy Baby


11. Reclined
    Hand-to-Toe pose


12. Reclined Twists


13. Savasana