Amanda McCarroll @yomanda4
May 19, 2020

Try This Online Yoga Sequence For Beginners

Yoga is the most beneficial when you do it consistently.  But it doesn’t necessarily have to always be a full length class.  Sometimes you just have a few minutes to practice and that’s okay.  Doing a little bit is always better than none at all.  Our on-demand library is filled with classes of all different lengths.  We’ve got from 20 minutes to 75 and everything in between.  But sometimes even 20 minutes takes more time than you’ve got to give.  Try this 10 minute yoga sequence for beginners when you’re short on time.  We guarantee you’ll feel taller, lighter and very relaxed.  

Yoga Sequence for Beginners

Easy Breathing Is Most Important in This Yoga Sequence for Beginners

  • Broken Bridge Lie on your back with the feet slightly wider than hips width.  Let the knees rest against each other and place the hands on the low belly.
  • Close the eyes and breathe naturally through the nose.   Inhale the belly full, exhale let the navel relax toward the spine.
  • Take 8-10 breaths like this.



Reclined Twist

  • Yoga Sequence For Beginners Draw the right knee to the check and lengthen the left leg out.
  • Reach the right arm out and use the left hand to bring the knee over to the left, stacking the right hip over the left.
  • Inhale stretch through both arms in opposite directions.
  • Exhale gently press both shoulders into the ground.
  • Take 8-10 deep breaths through the nose.
  • Repeat on the other side.



Bridge Pose

  • Bridge Pose Place the feet hip distance apart and align them under the knees in a reclined position.
  • Inhale lift the hips away from the ground.
  • Exhale tuck the shoulders under you
  • Inhale gently lift the heart to the chest
  • Exhale hug the thighs to the midline, imagining a block between them.
  • Take 8-10 breaths.



Low Lunge Is Perfect For A Yoga Sequence for Beginners

  • Yoga Sequence for BeginnersBegin in an all fours position.
  • Step one foot forward and align the heel under the knee.
  • The back knee is under the hip or behind it for more of a stretch
  • Reach the arms up, aligning the shoulders over the hips.
  • Inhale stretch up through the fingertips.
  • Exhale melt the hips forward as the low belly lifts up.
  • Take 8-10 deep breaths.  Take care not to dump your pelvis forward.  Keep the low back long and the core strong.


Janu Sirsasana

  • Yoga Sequence for Beginners Extend the right leg forward and place the left foot on the inner right thigh.
  • Inhale reach the arms up and lengthen the spine
  • Exhale bow over the straight let without rounding spine.
  • Inhale lengthen through the crown of the head.
  • Exhale activate the legs as you fold more.
  • Keep the spine long the whole time.
  • Take 8-10 deep breaths.


A well balanced yoga pose routine gently moves the spine in all directions.  These poses together will bring the spine through flexion, side bending, extension and rotation.  The most important part of it all is to keep the breath conscious, steady and deeper than it is when we’re not paying attention to it.  This is what makes yoga so relaxing and special.  Enjoy and always feel free to email us with questions you have about yoga.

Find more guidance in our on-demand and livestream slow flow yoga videos.

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