Easy yoga sequence for beginners

Easy Yoga Sequence for Beginners to Practice at  Home | Baleaf Sports

Amidst the COVID-19 pandemic madness when you are already juggling between homeschooling kids while attending conference calls and taking care of the house chores all at the same time, exercise may not be at the very top of your mind.

But it is during these times of high stress that full-body workouts such as yoga can significantly improve your physical and mental health. Not only will you stay active, but you are less likely to experience depression and anxiety as you practice isolation and social distancing.

And the best part is, you don't need to go out and attend any classes or professional sessions. Instead, you can try yoga poses while staying safely inside your home. All you need is an easy-to-follow sequence so you can practice yoga safely at home, even if you are new to it.

Let's take a look at an easy yoga sequence for beginners to practice at home.  

Easy Yoga Sequence  

The easy yoga sequence includes the following poses:

Child's Pose

Child's pose is one of the most relaxing yoga poses which gently stretches the lower body, including the hips, thighs, and ankles. This is the first pose of the easy yoga sequence and it’s great for warming your body up.

Child's Pose

Child's pose
(photo credits: Ali Tisdall @thesyclife

Table Top

As you straighten your back supported with your knees and hands, the tabletop pose is excellent or relieving tension in the backbone. It is primarily used as part of the warm-up or as a transition as you move between poses.

Table Top

Table Top

Plank

Want to strengthen your core and reduce backache? Then plank is a must in your no-equipment workout. The transition from tabletop to plank for smooth and easy movement.

Plank

Plank

Downward Facing Dog

This pose is known for the ultimate rejuvenating stretch it provides as you come to the floor with your hands and knees. A downward-facing dog poses not only gives a complete stretch to the body but is also known for having a calming effect on the brain, helps ease menopause symptoms, and prevents osteoporosis.

Downward Facing Dog

Downward facing dog

Warrior 1

Moving one step at a time, the transition from downward facing dog to warrior 1 stretches your chest, lungs, neck, shoulders, and belly, and is ideal for developing your muscles and strength.

Warrior 1

Warrior 1

Warrior 2

A slight variation of warrior 1, warrior 2 gives the same benefits while stimulating your digestive system. This deep hip opening pose gives an intense stretch to hip and thigh muscles, and it might be challenging to maintain balance. But don't worry. With practice, you can do it!

Warrior 2

Warrior 2

Reverse Warrior

As you wide open your legs and give your body an upward stretch, this pose does not end here. You also need to give a stretch to your waist and sides of the torso. This intense stretch builds strength not only in your lower body but in the arms and shoulders as well.

Reverse Warrior

Reverse Warrior

Mountain Pose

To ease your stretched muscles, move on to the mountain pose. It is one of the simplest of all standing poses, which improves posture and strengthens the muscles of your lower body. If you experience backache, knee pain, or sciatica pain often, then this pose is a must for you.

Mountain Pose

Mountain Pose

Standing Forward Bend

End your mountain pose with a full forward bend. Standing forward bend gives a complete stretch to your spine as you touch and hold your ankles. The pose is known for its dramatic effect on the liver, kidneys, and digestive system. Also, it strengthens your lower body muscles.

Standing Forward Bend

Standing Forward Bend

Cobra

Once your full-body stretch is completed, lie down for the cobra pose. Lifting your upper body like a cobra brings in numerous benefits to your mind and body.

Cobra

Cobra

Downward Facing Dog

As you transition from cobra, instead of standing upright, transitioning into a downward-facing dog is always better. A repetitive stretch to your spine will only add to the muscle strength.

Plank

Repeat plank as it strengthens the core and allows you to protect your spine.

Upward Facing Dog

A variation of the plank, use upward facing dog to strengthen your spine, arms, and wrists. This pose is excellent for relieving depression and fatigue.

Upward Facing Dog

Upward Facing Dog

Bridge

Gently lift your back supported by your heels because bridge pose is something that opens up your chest, abdomen, and lungs while strengthening your back, neck, and shoulders.

Bridge

Bridge

Savasana

And to finally end your yoga practice session, resort to savasana where your mind and body relaxes completely. Your blood pressure lowers, and you feel calm and relaxed.

Savasana

Savasana

Is This Easy Yoga Sequence Really Easy For Beginners?

Already know the sequence? Do you think it is difficult?

Not really. Though it might seem overwhelming at first, as you get started with yoga, these poses will appear to be connected, with one pose being the extension of the previous one. Also, the sequence of the postures is such that it gives a complete stretch to each of the muscles in your body.  

Will I Hurt Myself Practicing This Easy Yoga Sequence?

If you are new to yoga, you might be scared to practice these intense yoga poses. But don't worry. You will indeed need to get out of your comfort zone and stretch yourself more than ever, but you will not end up hurting yourself.  

If you are new to yoga, you might be scared to practice these intense yoga poses. But don't worry. You will indeed need to get out of your comfort zone and stretch yourself more than ever, but you will not end up hurting yourself.  

What're The Benefits of Practicing This Easy Yoga Sequence?

With this easy yoga sequence, you will get a complete body stretch while strengthening all the muscles in your body. At the same time, these poses to aid in relaxation and bringing calmness and peace to your mind, something which is crucial as we stay indoors all day.

Yoga poses are not always easy. But if you learn the right sequence, you will have a smoother transition between different poses. Therefore, you are less likely to experience muscle cramps as you practice yoga to stay in shape and stay safe during these testing times.

Wanna see the video demonstration? You can find it in here.

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