Basic Yoga Sequences for Beginners

In the 21st century where everything has become high-tech, it’s a bit overwhelming that yoga is still a household name. Many thought that weight-lifting and equipment-based workouts would be the fad. It should be there are so health benefits that can be obtained from the said activity and even a 1 hour yoga sequence a day or every other day can go a very long way when it comes to improving well-being. Plus, it’s very relaxing and it’s recommended by many medical practitioners as a healthy alternative to treat depression as well as stress.

If you want to try this particular fitness fad, but you’re a bit reluctant to enroll in a yoga school, then you should seriously consider checking the beginner yoga sequence routines that are elaborated in this write up. By doing so, you can have an idea of what to expect once you decide to push through with your enrollment. Before going through with the sequences, though, let’s take a look at some precautionary measures first.

Precautionary Measures

Just like in other fitness activities, injuries may arise in yoga practice, but this will only take develop if it is done improperly. For instance, if your position is incorrect, you may experience muscle or joint pain that may develop into more serious conditions if not immediately addressed. For this reason, it is important to take extra care on certain body parts like the back, neck, knees, shoulders, etc.

Also, when performing yoga positions always focus on yourself and the pose that you’re performing and not on the other people that are around you. Lastly, there might be some positions that you might find difficult and if you encounter them, it would be best not to force yourself and immediately stop once pain is developed. Perform it gradually until your body is able to adapt to the stress that it brings. Remember some yoga poses may require constant training before it becomes perfected.

Beginner Yoga Sequences

Now that we’ve gone through the basics, let’s take a look at the actual Yoga poses that a beginner like you can perform.

  • Mountain Pose (Tadasana)


It might look like you’re just standing still, but the truth is the Mountain Pose helps improve balance, posture, and focus.

To perform, just stand with your feet together and your arms placed on your sides. Afterwards, press your body’s weight evenly across the arches as well as the balls of your feet. Breath rhythmically and steadily. Make sure to breath evenly and smoothly and feel your back extend each time you exhale. Hold the pose for up to one minute.

  • Upward Salute (Urdhva Hastasana)

From the Mountain Pose, slowly sweep your arms out on exhale and do the Upward Salute pose. Slowly lift your chin and chest and then exhale and lower the palms to your heart and return to Mountain Pose. Hold for three breaths.

  • Tabletop

Tabletop is a basic yoga position that is good for the spine. To perform, stand on all fours (hands and knees), and then bring your knees to the hip area and your feet directly at the back of your knees. Afterwards, bring your palms under the shoulders and face your fingers forward. Look down in the area between the palms and then allow your back to flat. Afterwards, press your palms to the ground and then drop your shoulders lightly from your ears. Press your tailbone toward the back and your head to the front to straighten the spine. Hold for three breaths.

After completing the Tabletop Pose perform the Downward Facing Dog and end with the Upward Facing Dog.

Downward Facing Dog

Upward Facing Dog

Summing up

There you have it: beginner yoga sequence routines that you can try for yourself so that you can find out if yoga can complement your fitness level. It should be noted that this is not for everybody that is would be best to acquaint yourself first. Alternatively, you can enroll straight to a yoga class and try it yourself. With this, you’ll have a professional that can guide you every step of the way. Remember, if the right approach is employed, you can yoga and the benefits that it brings.

If you’re worried about finances, don’t be because there are many yoga schools and fitness clubs that offer free trial classes. Just try the said activity, who knows? You might eventually like or even love it.

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Crazy, passionate, and inquisitive. These are the attributes that best describe Terio Bikram. Being old school, he believes that the comfort zone is not the place to achieve growth. Because of this, he continues to test his limit through ultramarathons, marathons, martial arts, and other physically demanding activities. This mindset led him to pursue a healthy lifestyle and a higher level of physical fitness. Be prepared to become captivated with his write ups, articles, and blog posts about physical fitness, dieting, and other related matters.