Yoga Sequence for Beginners

Yoga Sequence for Beginners contains brief outline of poses with Sanskrit name, English name, and image. I used it for my free community yoga yesterday. I had woken up at 2 AM on the morning of the class and decided to use notes instead of impromptu. Both are fun. Like with music, I like to have a teleprompter in front of me to catch a first line or a forgotten lyric. I don’t want to read off a teleprompter yet have no problem catching a cue really quick without losing a breath of flow.
I give my grateful appreciation to the following sources for the snippets of information and to Google for the images:
Mark Stephens
Kindle Edition
Sold by: Amazon Digital Services, Inc.
Intent for my class yesterday was warm up and build up to surya namaskar (sun salutation) as shown in notes and diagram from David Life and Sharon Gannon in their book, “Jivamukti Yoga: Practices for Liberating Body and Soul.” Two of my neighbors came over for my free community yoga at my house. We discussed our physical conditions together and modified practice to minimize getting up and down. Click here to view playlist for practice. I also modified playlist on the fly and switched over to some Tibetan singing bowls during savasana instead of “The End” by the Doors.
We did multiple repetitions of standing portion of surya namaskar by reaching arms to sky, folding forward and all the way down, raising half way up with straight spine, folding forward all the way down, and raising hands to heart in prayer. We were able to synchronize the breath, music, and asana. It was the 4th class I have ever led. It was fun, and I hope they will come back. Click here for more information if you would like to join us most Saturdays at 4 PM. I enjoy sharing my yoga practice with other senior citizens and making it available to them regardless of our physical conditions. I have one rule: you have to breathe.
If I have opportunity to touch one soul in sharing my yoga practice and help another the way my teachers have helped me, I will be where I want to be in life.
Love and compassion for all,
Jim Ray is President at Neuse Networks and holds EE degree from NCSU, has been in IEEE for 34 years (Senior Member, past Chair for Eastern NC Section, past Chair NCSU Student Branch), and lives in Cary, NC with his wife and two sons.

Yoga Sequence for Beginners
Om – Add a spiritual dimension— even chanting aum and many new students put up such defenses that complicate their experience.
Sukhasana – Easy Seated Pose – 1–3 minutes. Welcome, set intention, begin guiding. ujjayi pranayama. Offer a slow warm- up involving asanas that will make Surya Namaskara more accessible. Teach the importance of dristana, in which the eyes are focused on a single point in each asana, helping to harness the mind to the breath and body.
Sukhasana - Easy Seated Pose
Balasana – Child’s Pose – Emphasize the importance of steadiness and ease, show them Balasana (Child’s Pose), and encourage them to rest in that or any other asana whenever they feel the need.
Balasana - Child's Pose
Bidalasana – Cat Pose and Bitilasana – Cow Pose – Teach the relationship between breath and movement even within the relative stillness of a held asana. Start this exploration in a simple seated position, and then explore it with greater movement by doing Cat and Dog Tilts on all fours.
Bidalasana - Cat Posecat – on the exhale, arc the back, scoop out the navel
Bitilasana - Cow Posecow – on the inhale, look up, drop the belly
Balasana – Child’s pose – 5 breaths. Caution sensitivity to the knees and lower back.
Adho Mukha Svanasana – Downward-facing Dog Pose – 30 seconds. Briefly alignment energetic action. foundational asana that prepares the body for the introduction to arm balances in intermediate- level classes. offer alternative folding over with hands on wall.
 Adho Mukha Svanasana - Downward-facing Dog Pose
Samasthihi – Mountain Pose – Walk forward from Adho Mukha Svanasana and slowly roll up to standing. Teach Tadasana.
Samasthihi - Mountain PoseSamasthihi - Mountain Pose

Surya Namaskar – sun salutation

  • Exhale, steady standing, Samastittih.
  • Inhale, lock thumbs, arch back.
  • Exhale, bend forward, Uttanasana.
  • Inhale, step right foot back to lunge, Chandrasana variation.
  • Exhale, step to downward- facing dog, Adho Mukha Svanasana.
  • Inhale, Plank posture.
  • Exhale, knees, chest and chin to the floor, Ashtanga Namaskar.
  • Inhale, Cobra, Bhujangasana.
  • Exhale, seat to heels, then downward- facing dog, Adho Mukha Svanasana.
  • Inhale, step right foot forward.
  • Exhale, bend forward, Uttanasana.
  • Inhale, bend knees, lock thumbs, reach up as you straighten legs and arch back.
  • Exhale, steady standing, Uttanasana. Repeat for at least 5 minutes.
Surya Namaskar - sun salutation
Vrksasana – Tree Pose – 30 seconds on each side. Limit standing balance asanas to Vrksasana (Tree Pose)
Vrksasana - Tree Pose
Virabhadrasana II – Warrior II Pose – Prepare in a wide Prasarita stance. 5–10 breaths on each side.
 Virabhadrasana II - Warrior II Pose
Setu Bandha Sarvangasana – Bridge Pose – 2 times, 5–10 breaths each time. back bends with Setu Bandha Sarvangasana (Bridge Pose), again exploring dynamically before holding for up to five breaths. Repeat two to three times.
Setu Bandha Sarvangasana - Bridge Pose
Apanasana – Knees to Chest Pose – Guide gentle rotation of the knees in circles. Work in stretch on each side.
Apanasana - Knees to Chest Pose
Supta Parivartanasana – Reclined Twist – 2 times, 5–10 breaths on each side. Offer a gentle release of the spine following back bends, starting with an easy Supta Parivartanasana (Reclined Revolved Pose) with both knees bent and together to take it easier on the lower back.
Supta Parivartanasana - Reclined Twist
Eka Pada Raj Kapotasana Prep – Pigeon Prep – 1–2 minutes on each side.
Eka Pada Raj Kapotasana Prep - Pigeon Prep
Dandasana – Seated Staff Pose – 1 minute. Explain grounding through the sit bones as the primary action in this and all other seated asanas.
Dandasana - Seated Staff Pose
Paschimottanasana – Seated Forward Bend – 1 minute.
Paschimottanasana - Seated Forward Bend
Savasana – Final Relaxation – 5 minutes or longer.
Savasana - Final Relaxation
Sukhasana – Meditation.
Sukhasana - Meditation