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

SEQUENCES

Sun Salutation A

(Sun Salute A)

Surya Namaskar A

This is a great warm-up sequence that can be used within
a larger sequence or repeated on its own for a shorter
practice to wake up the body. You will also fi nd variations
of Sun Salute A in almost all sequences.

MOUNTAIN POSE

EXTENDED MOUNTAIN POSE

S TANDING FORWARD FOLD

HALF FORWARD FOLD

VINYA SA—(PL ANK , CHATUR ANG A ,
COBRA OR UP DOG, DOWN DOG)

HALF FORWARD FOLD

STANDING FORWARD FOLD

EXTENDED MOUNTAIN POSE

MOUNTAIN POSE

1. From Mountain pose,
   inhale and circle your arms
   overhead for Extended
   Mountain pose.


2. Exhale and fold forward
   to come into Standing For-
   ward Fold.


3. Inhale and lift your chest
   for Half Forward Fold.


4. Exhale and step back
   to Plank to take a Vinyasa:
   Lower through Chaturanga.
   Inhale and lift your chest
   for Cobra or Up Dog. Exhale
   back to Down Dog.


5. Hold Down Dog for fi ve
   breaths. ❱