A Simple Beginner Yoga Sequence

For this simple beginner yoga sequence, begin by resting in this position for 5 minutes.

Lie down on your back with knees bent, feet close to your buttocks.

Beginner Yoga Sequence by Joanne Sumner 1

Gently rock from side to side.

Beginner Yoga Sequence by Joanne Sumner 2

Draw one knee into the chest, extend the other leg along the floor – hold for 15 seconds. Then lift the outstretched leg to halfway to vertical – lower and lift x 4. Repeat on the other side.

Beginner Yoga Sequence by Joanne Sumner 3

Rock side to side and then circle knees away from each other (to warm the hips).

Yoga Sequence by Joanne Sumner

Stretch each leg in turn, using a belt if helpful.

Yoga Sequence by Joanne Sumner

Start with pelvic tilt – press back of your waist into the floor, lift tailbone, release – and then work up to bridge pose. Release and repeat x 2.

Yoga Sequence by Joanne Sumner

Supine Twist – Bring knees down to right first, then left.

Yoga Sequence by Joanne Sumner

Rock up to sitting position.

Yoga Sequence by Joanne Sumner

Half butterfly: draw the left leg in, the sole of the foot place at the inside of right thigh. Bounce the bent left leg up and down gently. Repeat on the other side.

Yoga Sequence by Joanne Sumner

Forward bend over one leg, then the other.

Yoga Sequence by Joanne Sumner

Cat/Cow: from all fours, tilt the pelvis so your body drops towards the floor – look up; tilt the pelvis the other way arching the spine and look between the legs. Repeat as many times as you like.

Yoga Sequence by Joanne Sumner

Shoulder Rolls – 3 x each way at least.

Yoga Sequence by Joanne Sumner

Neck Stretches – Forward and back, then side to side slowly.

Yoga Sequence by Joanne Sumner

Yoga Sequence by Joanne Sumner

Triceps Stretch

Yoga Sequence by Joanne Sumner

Standing Stretch – Come onto toes three times, for a full body stretch, followed by side stretch down to the sides either way (right side first).

Yoga Sequence by Joanne Sumner

Standing Forward Bend – If your hands don’t reach the floor, place them on your legs wherever they do reach.

Yoga Sequence by Joanne Sumner

Triangle Pose – Remember this is a side stretch, so avoid bending forwards in order to reach further down your leg. Just beyond your knee is fine.

Yoga Sequence by Joanne SumnerYoga Sequence by Joanne Sumner

Tree Pose – Find your balance and bring your left foot into the right knee.  Bring your arms above your head and hold for 10 seconds.

Yoga Sequence by Joanne Sumner

Warrior 1 – Stand with right foot forward, left foot back on an angle. Right knee is bent – sink into a steady foundation. Arms swing up overhead, parallel. From here to folded pyramid:

Yoga Sequence by Joanne Sumner

Warrior 1 – Straighten the front leg and reach forward and down for a forward bend. Keep the front leg straight. Repeat both on the other side.

Yoga Sequence by Joanne Sumner

Standing back bend, with support.

Yoga Sequence by Joanne Sumner

Sit with crossed legs, and gently relax forwards over the legs.

Yoga Sequence by Joanne Sumner

Seated Side Stretch – Place your right hand on the floor and reach over your head with the left arm.  Repeat on the left side.

Yoga Sequence by Joanne Sumner

Seated Twist – To the right first and then to the left.

Yoga Sequence by Joanne Sumner

Rest for 5 minutes, relaxing each of the muscles in turn.

Yoga Sequence by Joanne Sumner

Joanne Sumner is a trained therapist, practitioner, coach and trainer in Yoga, Reiki, Meditation and Flower Essences. She works from two centres in Ealing, so please do check the location of any classes and private appointments.

On Route, 44-46 South Ealing Road, London W5 4QA, www.onroutehealth.co.uk
Alexandria Healing Centre, 39 Alexandria Road, London W13 0NR, www.alexandriahealing.co.uk
Contact Joanne today to book a class or a private appointment.