This original 28-pose 60-minute beginner Hatha yoga sequence is designed to be easy and suitable for those in good health who do not exercise regularly.
Purpose of this Yoga Sequence
This original yoga sequence for beginners contains 28 poses, including Shivasana. The goals of this beginner class are to
- promote wellness, well-being, and relaxation
- gently stretch
- increase flexibility
- encourage new yoga students to return for more classes
List of poses for 60-minute beginner yoga class
Following the pose descriptions in this list is critical to performing the postures properly, but a detailed description of how to perform each pose is not provided. I recommend acquiring the above books, which are excellent texts, or searching the Yoga Journal Pose Finder for that information. Notably, LR means to perform the pose on the left and right sides.
1. Guided Meditation (1-3 minutes)
2. Neck Stretching / Greeva Sanchalana – 3 to 5 times
a. If students can’t sit in a cross-legged position
— Knees up and ankles crossed, elbow crease around the knee with interlocked fingers
b. Forward and back
c. Side to side, relaxing the ear to the shoulder
d. Neck circles, left and right
3. Shoulder Socket Rotation / Skandha Chakra – 3 to 5 times, front and back
a. Elbows touch in front
b. To reduce the crunchies, engage the scapulae
4. Cat – Cow / Marjari-Asana – 3 to 5 times in Table Top position
a. Hands beneath shoulders and knees beneath hips
b. Roll inner arms outward
c. Start in a neutral position looking at the floor
d. Cat: drishti point is up
e. Cow: chin towards chest
f. Hold pose and breath for 3 seconds
5. Sit back into Child’s Pose / Balasana – 4 to 6 breaths
a. Roll up to sitting and bring chin up last to avoid dizziness
6. Step to the top of the mat for 3 rounds of Surya Namaskar
a. The easiest version
7. Shavasana – 1 to 2 minutes
8. Step to the top of the mat for Standing Forward Bend – Padahastasana
a. Roll up to standing with knees slightly bent and bring chin up last to avoid dizziness
9. Side Stretch LR
10. Step right foot back for Triangle Pose / Trikonasana, left and right (LR)
a. Drishti point is the raised hand or the floor
b. Easier: Bend front leg, optionally place arm on thigh
11. Reverse Triangle Prep LR
12. Palm Tree Pose / Tadasana – 3 times
a. When heels are on the floor place hands on head
b. When heels are off the floor raise hands into the air
c. Drishti point – look forward or up
13. Tree Pose / Vrikshasana LR – 4 to 6 breaths
a. Hands in Pranamasana or above the head
14. Sit in a comfortable cross-leg position for Psychic Union Pose / Yoga Mudrasana LR – 4 breaths
15. Butterfly Pose / Badhakonasana – 4 to 6 breaths
a. First, flap your butterfly wings
b. Then, relax and bring your forehead to the floor
16. One-Legged Forward Bend / Janu Sirshasana LR – 4 to 6 breaths
17. Seated Forward Bend / Paschimottanasana – 4 to 6 breaths
a. Relax the back
18. Tabletop Pose LR
a. Lift opposite arm and leg
19. Easy Cobra Pose / Saral Bhujangasana – 2 times
a. Forehead on the floor
b. Hands next to head, fingertips in line with crown
c. Legs together and relaxed
20. Half-Locust / Ardha Shalabasana – 3 times, 3 seconds, LR
21. Push back into Child’s Pose / Balasana
22. Seated Spinal Twist / Ardha Metsyendrasana LR
a. Easier Alternative
— Revolved Easy Pose / Parivrtta Sukhasana, cross-legs
— Part 1 of Spinal Twist Prostration Pose / Bhu Namanasana
23. Single Leg Lifts / Padotthanasana – 5 LR
a. Inhale – raise / Exhale – lower
b. Retain breath and hold for 3 to 5 seconds
24. Knee-to-Chest Pose / Supta Pawanmuktasana – 3 times, LR
a. Exhale, raise nose to knee
25. Sleeping Abdominal Stretch Pose / Supta Udarakarshanasana – 3 times, LR
a. Hold 3 seconds
27. Modified back bend
28. Shavasana (use up any time you have left)
All the poses for this 60-minute beginner yoga class are from the books Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati and The Yoga Bible (not a religious text) by Christina Brown.
