Printable Beginner Yoga Sequence

Hey y’all! Are you ready to get your yoga on? We’re bringing you a beginner yoga sequence that’s perfect for teachers to share with their students. Trust us, you don’t have to be a pro to get started.

First things first: Breathwork (Pranayama)

Before we dive into the yoga poses, let’s start with some breathwork. Close your eyes and begin to slow your breath, inhaling through your nose and exhaling through your mouth. Focus on drawing your breath all the way into your belly, filling your lungs completely.

Downward-Facing Dog (Adho Mukha Svanasana)

This pose is great for stretching out your hamstrings and strengthening your arms, shoulders, and back. Start in a tabletop position with your hands shoulder-width apart and your knees hip-width apart. Take a deep breath in and as you exhale, lift your hips up towards the ceiling. Straighten your arms and legs and try to place your heels on the ground. Hold for 5-10 breaths.

Mountain Pose (Tadasana)

This pose is a great starter posture for building strength and balance. Begin by standing with your feet hip-width apart and your arms at your sides. Take a deep breath in and as you exhale, engage your core and roll your shoulders back. Imagine a string pulling you up from the crown of your head. Hold for 5-10 breaths.

Warrior I (Virabhadrasana I)

This pose is great for building strength in your legs and hips. Start in a lunge position with your right foot forward and your left foot back. Square your hips to the front of the room and lift your arms up overhead, keeping your gaze forward. Hold for 5-10 breaths and repeat on the other side.

Child’s Pose (Balasana)

This pose is great for resting and releasing tension in your lower back. Start in a tabletop position with your knees wide and your big toes touching. Lower your hips back towards your heels and extend your arms forward. Hold for 5-10 breaths.

Corpse Pose (Savasana)

This pose is great for deep relaxation and releasing tension in your entire body. Lie down on your back with your arms at your sides, palms facing up. Close your eyes and focus on your breath. Hold for as long as you’d like.

We hope this beginner yoga sequence helps you get started on your yoga journey. Remember to listen to your body and take breaks whenever you need to. Namaste!