Yoga Sequences For Beginners:

If you’ve wanted to start enjoying the benefits of yoga, there is a chance you’ve been looking for specific asanas or sequences to fit your intrinsic goals. However, many newcomers to the practice have the wrong idea as to what yoga is, and how to go about getting started. Oftentimes, these unknowns cause them never to get started at all. It’s not all about being “bendy” and doing complicated aerials, or inversions you see all over the Internet. Today we’re going to discuss yoga sequences for beginners.

easy beginner yoga stretch
yoga stretch

There is so much more, yoga is a discipline suitable to everyone! However, relying on specific styles of yoga geared more for complete beginners is helpful. Then, progression happens more seamlessly.

It’s helpful to begin with easy to perform asanas. Then, follow those with easy to perform yoga sequences. However, what does easy even mean? Truly, there are many asanas that would fall within the “beginner-friendly” category. The important consideration is whether you know your body well enough to move forward with said asanas. Hence, beginning with an instructor can certainly be a smart step to take.

If you choose to begin on your own, easy-to-perform poses will give you a chance to truly embark on your own yoga journey in an practical way. Consequently, limiting stress, or opening yourself up for injury.

Related Article: Yoga for Beginners: These Postures are Perfect for Beginners in the Morning

yoga mat beginner

Getting Started Today!

What do I need to get started?

yoga mat, some comfortable clothing, and a committed attitude!


When is the perfect time to perform these easy yoga sequences for beginners?

Whenever you want!

Yoga in the morning can give you that boost of energy some of us need. Yoga in the evening can help us unwind from a busy day, preparing us for a healthy night of sleep. Hence, there is no “best answer” here. It’s your practice, tailor it to your needs and desires.


Who is yoga good for?

Truth be told, anyone and everyone. There are many asana’s and styles that can be tailored, even modified to fit your specific body and lifestyle.


Related Article: What Are Some of The Best Times to Do Yoga?


Below is a beginner inspired yoga sequence filled with attainable asana’s.


Follow These Yoga Sequences for Beginners:

Ardhakati Chakrasana, Side Wheel:


  • Begin in a standing position. Legs apart sightly more than pelvis width. Feet parallel, arms along the body.
  • Then, raise your right arm to the side. Once reaching shoulder height, rotate the palm of the hand upwards. 
  • Continue until your arm is vertical and stretch upwards.
  • Inhale.
  • Next, while exhaling, flex the torso sideways.
  • Rest, preforming 3-5 breaths,
  • Afterwards, bring the right arm back along the body. Repeat these steps for the alternate side. 
  • In the 2nd repetition bring the feet a little closer. With each corresponding stretch, bring the feet closer inward, and increase the breaths. This will help progress your balance.


Talasana, Palm Tree Pose:


  • Stand with your legs slightly more than pelvis width, feet parallel, arms along the body, palms inward.
  • Then, begin to raise the arms forward. When they are at shoulder height, lift the heels off the ground.
  • Continue upwards with the arms as the heels lift. The hands are turned towards each other at this time.
  • Stretch upwards, continuing to stay on the tip of your toes. 
  • Rest 1-3 breaths.
  • Then, exhale, turn your palms outwards and being to descend
  • Rest 1-3 breaths and repeat 2 more times, increasing the static by 1 breath each time.


3. Supta Matsyendrasana, Supine Twist:


  • In a supine position, bend the right leg and place the right foot on the left knee.
  • Then, grasp the right knee with the left hand. “Pull” it towards the floor on the left (it doesn’t need to touch the ground).
  • The other arm and shoulder blades remain on the ground. Finally, turn your head to the right. 
  • Rest for 3-4 breaths, slowly come back and repeat on the other side. Repeat the entire cycle 2 more times, increasing 1 breath with each repetition (up to a maximum of 12 breaths to be maintained at all times).

4. Salamba Bhujangasana, Sphinx Pose:

yoga beginner sphinx


  • Begin on your belly.
  • Join the legs together. Your feet stretched behind your body, forehead on the mat. Place your hands to the sides of the face, palm down; arms close to the torso. 
  • Then, slightly lift the torso, leaning on the elbows, forearms and pushing into the hands, which remain on the ground.
  • Finally, bring your gaze upward, retracting the chin, feeling a slight stretch on the neck.
  • Rest & breath 3-4 cycles. Then, return to the mat and repeat 2 more times, increasing by 1 breath each repetition.


5. Pavana-Mukta-Asana, Knees To Chest:

yoga beginner knees


  • From the supine position, legs together, arms along the body, bend one of the two legs.
  • Bring the heel close to the pelvis.
  • Continue lifting the leg, bringing the thigh against the chest. 
  • Grab the knee with both hands and tighten the leg to the chest. 
  • Rest, for 3-5 breaths.
  • Repeat with the other leg in similar fashion Repeat the entire cycle 2 more times, increasing the hold by 1 breath each time (up to a maximum of 12)


6. Savasana, deep relaxation:


Don’t skip Savanasa as you need this posture to relax! Furthermore, it’s a great segway out of these positions, and then into the next part of your day.

  • Lie down, leaving your arms resting on the side of your body. Then, begin to listen to the breath coming in and out of the nostrils, focusing on the movement of the belly going up and down. 
  • Rest, breathing quietly, for 7-14 minutes.


We believe it’s important to finish each sequence in a calm manner, stretching the body in all directions, opening and closing your eyes, looking around.

We sincerely wish you the best along your journey. As you progress from a beginner yogi, maybe even after a few sessions, you’ll start to feel comfort from this mind-body practice.

Research indicates that even after just a few sessions, there may be links between yoga and it’s effectiveness on stress and anxiety feelings. 

In fact, a research study published out of the International Journal of Preventative Medicine 2018, found women who participated in 12 sessions of regular Hatha yoga, had stated decreases in stress, anxiety and symptoms of depression.


Finial Thoughts!

Hopefully you’ve been provided a good place to start your yoga practice. With the right mindset, many things are achievable from performing yoga on a routine basis.

These are some easy to complete yoga sequences for beginners. Build a solid foundation first. Then, when your body and mind are comfortable, move forward.

Thanks for stopping by! Feel free to share any comments and easy to perform sequences that another beginner yogi may be able to try!