Yoga for Beginners

 Asana (position) sequences are available in a variety of patterns and sizes. Every modern yoga school, including Iyengar, Viniyoga, Bikram, Ashtanga, and Vinyasa, has its own beliefs about how to sequence an asana practice. Most sequences are linear, meaning that one posture follows another in a systematic step-by-step fashion, progressing from easier to more difficult and then returning to easier.

 

In general, a sequence like this starts with simple warm-ups to establish a theme for the practice, then progresses to more challenging postures, calms down to cooling poses, and finally ends with rest (Corpse Pose).

 

However, this is mostly one method of arranging things. Each posture in the sequence is often performed only once, but you might repeat it two or three times more, each time focusing on a particular facet of the position. Take Trikonasana (Triangle Pose) for example you might start by focusing on your feet or legs, then move on to the spine or arms.

 

You can also structure the entire sequence around a single position, such as Triangle, and return to it repeatedly while investigating features of the main position using the other postures in the series.

 

A general yoga sequence for beginners (based on the Iyengar yoga tradition) looks like this:

To collect and concentrate your awareness, begin the practice with a simple meditation or breathing exercise (in a seated or reclined position).

 

Warm-up the body with a few simple exercises (such as hip or groin openers) before moving on to the theme or emphasis of the practice.

 

Of fact, completing a full practice sequence takes at least 90 minutes, which is probably too long for the ordinary working student. A 45-minute practice session is a more realistic length of time. Before beginning with the possible practices that would fit perfectly within this timeframe, you should have enough understanding.

 

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