Now that I have finished documenting all of the positions that I teach to beginners, (yahoo!), it’s time to put it all together. Below you will find sequences of poses that you could follow for a 1 week period. In my experience, themes work best. For example, on day 1 you work on toning the legs; day 2 on the hips;  on day 3 you work on lenghthening the spine;  day 4 on the arms and shoulders; on day 5 you work on balance and coordination; on day 6 you do a relaxing and restorative sequence; and on day 7 you can take a rest! If you manage 6 days in a row of yoga, you’ve definitely earned it.

Always start your yoga session with a breathing exercise. This will help you center and relax yourself and will also help you focus on your yoga practice. While still lying on your mat, do the warm ups for the legs, hips and spine. Then practice Mountain Pose followed by warm ups for the arms, shouders and neck. Next, practice as many positions from the sequence as possible,depending of course on the time available to you and your energy levels on that day. If your energy is low, for example, during menstruation, or if you are recuperating from an illness, practice the relaxation & restoration sequence for a couple of days or until you feel hale and hearty again. Always cool down after the session and finish up with 10 minutes Savasana (Relaxation Pose). ALWAYS, ALWAYS close yourself down at the very end of the practice in the same way you would close down your computer at the end of a day’s work. (See Category on Relaxation – Savasana). (See also category on How to practice yoga at home for more tips).

Day 1 (Stretching & Toning the Legs)

  • Choose one of the Breathing Exercises 1-7 (See Breathing).
  • Warmups for legs,hips and spine (See Warmups).
  • Mountain Pose (See Standing Positions).
  • Warmups for Shoulders, arms and neck.  (See Warmups).
  • Supine Big Toe Pose (See Warmups).
  • Serpent Pose (Seated Positions).
  • Tree Pose (Standing Positions).
  • Powerful Pose (Standing Positions).
  • Squatting Pose (Standing Positions)
  • Wide Leg Forward Bend (Standing Positions).
  • Cooling down: Legs up the Wall (See Relaxation).
  • Savasana (See Relaxation)

Day 2 (Opening the Hips)

  • Choose one of the Breathing Exercises 1-7 (See Breathing).
  • Warmups for legs, hips and spine (See Warmups).
  • Mountain Pose (See Standing Poses).
  • Warmups for shoulders, arms and neck (See Warmups)
  • Serpent Pose (See Seated Positions).
  • Squatting Pose (See Standing Positions).
  • Triangle Pose (See Standing Positions).
  • Butterfly Pose (See Seated Positions).
  • Seated Angle Pose (See Seated Positions).
  • Cooling down: Supine Butterfly Pose against wall. (Relaxation – Legs up the Wall).
  • Savasana (See Relaxation).

Day 3 (Lengthening the Spine)

  • Choose one of the Breathing Exercises 1-7 (See Breathing).
  • Warmups for legs, hips and spine. (See Warmups).
  • Mountain Pose (See Standing Positions).
  • Warmups for Shoulders, arms and neck. (See Warmups)
  • Cat Pose (See Warmups).
  • Child Pose going forwards (See Seated Positions).
  • Powerful Pose (See Standing Positions).
  • Half-Dog Pose (See Standing Positions).
  • Standing Twist (See Standing Positions).
  • Cooling down: Legs up the Wall (See Relaxation).
  • Savasana (See Relaxation).

Day 4 (Opening & Toning Shoulder Area; Toning Arms)

  • Breathing Exercise: Clock along the Floor (See Breathing).
  • Warmups for legs, hips and spine. (See Warmups).
  • Mountain Pose (See Standing Positions).
  • Warmups for shoulders, arms and neck (See Warmups).
  • Kneeling Pose + Variations (See Seated Positions).
  • Warrior I (See Standing Positions).
  • Triangle Pose (See Standing Positions).
  • Extended Side Angle Pose (See Standing Positions).
  • Cooling down: Child Pose
  • Savasana (See Relaxation).

Day 5 (Improving Balance & Coordination)

  • Practice Breathing Exercise (7) – Counting back from 11 (See Breathing).
  • Warmups for legs, hips and spine (See Warmups).
  • Mountain Pose (See Standing Positions.
  • Warmups for shoulders, arms and neck (See Warmups)
  • Serpent Pose (See Seated Positions).
  • Squatting Pose (See Standing Positions)
  • Tree Pose (See Standing Positions).
  • Warrior I (See Standing Positions).
  • Extended Side Angle Pose (See Standing Positions).
  • Cooling down: Legs up the Wall (See Relaxation).
  • Savasana (See Relaxation).

Day 6 (Relaxation & Restoration)

  • Choose one of the Breathing Exercises 1-7 (See Breathing Exercises).
  • Warmups for legs, hips and spine (See Warmups).
  • Clock along the floor (See Breathing Exercises).
  • ‘Ha Cleansing Breath’ (   ”        ”                     ”                ).
  • Mountain Pose (See Standing Poses).
  • Warmups for shoulders, arms and neck. (See Warmups).
  • Seated Twist (See Seated Positions – Easy Pose).
  • Lion Pose (See Seated Positions )
  • Releasing the Neck in Rabbit Pose (See Seated Positions).
  • Cooling down: Legs up the Wall (See Relaxation).
  • Savasana (See Relaxation)

Day 7

Take a day off or practice 10 minutes of Savasana.

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