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

SEQUENCES

Heart Opening

A heart-opening sequence will stretch and open your
chest and shoulders. This helps to counteract any sit-
ting or slouching you may do during the day. Practicing
heart-opening poses causes you to feel more open and
receptive to love and the goodness around you.

Except for the Sun Salutes and where otherwise indicated,
hold each pose for fi ve breaths. The sequence should take
about 45 minutes.

1. Easy pose


2. Cat/Cow


3. Plank


4. Chaturanga (lower to
   your belly)


5. Sphinx (three times)


6. Child’s pose


7. Down Dog


8. Low Lunge


9. Vinyasa (repeat poses
   8  and 9 for your other side)


10. Sun Salute A (twice)
    11. Crescent (with arms
    extended by ears, try lean-
    ing upper torso back to
    create a slight back bend)
    12. Vinyasa (repeat poses
    11  and 12 for your other side)


11. Crescent (interlace your
    fi ngers behind your back)


12. Remain in Crescent
    pose (with your fi ngers
    still interlaced behind
    your back, lean forward
    over your front thigh at a
    45-degree angle) ❱