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

YOGA FOR BEGINNERS

Strong Legs

This sequence can be a bit more challenging than the pre-
ceding ones, as it will engage many of the major muscle
groups of the legs. Remember, you can always skip Vinya-
sas or take Child’s pose if it ever becomes too much.

Except for the Sun Salutes or where noted, hold all poses
for fi ve breaths. This sequence will take about an hour and
fi fteen minutes.

1. Savasana


2. Reclined Twists


3. Plank


4. Down Dog


5. Sun Salute A (twice)


6. Sun Salute B (twice)


7. Warrior I


8. Warrior II


9. Reverse Warrior


10. Extended Side Angle


11. Vinyasa (repeat poses
    7  to 11 for your other side)


12. Warrior I
    13. Warrior II
    14. Triangle
    15. Vinyasa (repeat poses
    12–15 for your other side)
    16. Chair
    17. Revolved Chair (twist to
    both sides here)


13. Vinyasa


14. Down Dog Split with
    a square hip


15. Crescent


16. Warrior III


17. Standing Splits with
    a square hip