Yoga Beginners Sequence 1 o Start/Warm up Baddha Konasana (supta) Reclined bound ankle pose Adho Mukha Virasana Down-facing

cing hero pose Salahbasana Locust pose Balasana - Child pose Bidalasana Cat & Cow Pose Adho Mukha Svanasana Down facing dog pose Eka Pada Rajakapotansana King Pidgeon Pose Adho Mukha Uttanasana Standing forward bend Urdhva Hastasana Standing raised arms stand Tadasana Mountain pose Surya Namaskar (right side) Gentle salute to the sun Surya Namaskar (left side) Gentle salute to the sun o Middle/Still Warming up Vrksasana Treepose Virabhadrasana 1 Warrior Pose 1 Utthita Trikonasana Triangle Pose Virabhadrasana 2 Warrior Pose 2 Padottanasana Extended Leg stretch Adho Mukha Svanasana Down facing dog o Middle/Floor & Wall Balasana child pose Adho Mukha Vrkasana Down facing warrior pose Viparita Karani Legs up the wall Salamba Sarvangasana Supporting body pose (Shoulder stand) Setu Bandha Sarvangasana Bridge pose o End/Cooling Down Ardha Matsyendrasana III Lord of the Fish Pose Supta Padangusthasana Reclining Big Toe pose Dandasana The Rod Paschimottansana Intense back of whole body stretch Baddha Konasana Bound Ankle pose Upavistha Konasana Seated Ankle pose Ardha Matsyendrasana III Lord of the Fish Pose o Relaxation Savasana Corpose Pose Relaxation