Yoga Sequence For Beginners Pdf

Getting fit and staying healthy can be a challenge; however, one thing that can help you is to start a regular yoga practice. It has many benefits to relieve stress, increase focus, and improve your overall health. If you are a complete beginner to yoga, then this 20-minute yoga routine is exactly what you need to get started.

Child’s Pose

Person doing child's pose on a yoga mat

Child’s Pose is a restorative yoga pose that helps release tension in the lower back, hips, and spine. It calms the body and mind, so it’s an excellent way to start your yoga sequence. Begin this pose by kneeling on the floor with your knees wide apart and your big toes touching. From here, lower your chest to the mat, and extend your arms in front of you. Allow your forehead to rest on the mat, and stay in the pose for several breaths.

Cat-Cow Pose

Cat-Cow Pose is a popular yoga sequence that helps elongate the spine, warm up the body, and reset the system. To practice Cat-Cow, start on all fours with your palms and knees on the ground. Inhale and arch your back like a cat, pressing your belly toward the floor. Then, exhale and round your back, like a cow. Move back and forth between the two poses a few times to increase your flexibility and get your body warmed up.

Downward Dog Pose

Person doing Downward Dog pose on a yoga mat

Downward Dog Pose is a popular yoga pose that stretches and strengthens the body. Begin by coming onto all fours, with your palms and knees on the ground. Draw your hips up and back toward the ceiling to create an inverted V shape with your body. Your arms should be straight and your chest should be pressed toward your thighs. Hold the pose for several breaths, feeling the gentle stretch through the body.

Triangle Pose

Person doing Triangle Pose on a yoga mat

Triangle Pose is a great way to open the hips, chest, and shoulders, while also strengthening and stretching the body. To get into the pose, begin by standing at the top of your mat. Step your legs wide apar, ensuring your feet are parallel to each other and pointing forward. Reach your arms to the sides so they are in line with your shoulders, and then turn your right toes out as you extend your right arm up and your left arm down. Keep your torso long and press into the outside of your right foot to create a stretch in the left side of your body. Hold the pose for several breaths.

Half Lord of the Fishes Pose

Person doing Half Lord of the Fishes pose on a yoga mat

Half Lord of the Fishes pose (also known as Ardha Matsyendrasana) is a great stretch for your spine and abdominal muscles. Begin this pose seated on the ground with your legs extended out in front of you. Bend your left leg, bringing the foot to the right, and the right leg, bending your right knee and bringing the right foot over the left leg. Twist your torso to the right, place your right arm on the floor behind your body, and bring your left arm to the outside of your right knee.
Are you a complete beginner to yoga? This 20 minute yoga routine for