Yoga Sequencing for Beginners

What is yoga? Yoga is the Hindu discipline aimed at training the consciousness for a state of perfect spiritual tranquility. This can be achieved through the three paths of direction known as action, knowledge and devotion. The sequence of movements is a system of exercises practiced as part of the Hindu discipline, for the promotion of mind, body and soul. In any yoga sequencing, they come in different sizes and shapes. Any contemporary school of yoga, such as Viniyoga, lyengar and Ashtanga are just a few that have its own ideas about how to sequence an asana practice. However, most of the sequences are linear and means that one posture will follow another in a logical step-by-step direction; while moving from a less challenging to a more challenging and then back to less challenging. In general, all sequences open with simple warm-ups that will set the theme for the practice. Move from the warm-up, to more intense then slow to cooling postures and will then end with relaxation.

Yoga has several healing properties and can assist with conditions such as, migraine headaches, menstruation, depression, digestion, nervous disorders, stress management and back problems. Taking on yoga while you are afflicted with one of theses disorders can assist in the recovery of not only your body, but also your spiritual well being. Yoga can also help with eating disorders such as, anorexia and bulimia.

Eating disorders can be triggered by a multitude of problems, including social, psychological, biological and behavioral. Eating disorders usually stem from depression or self esteem issues and yoga can help with both. Performing yoga has been proving to reduce depression and stress to restore ones well-being and balance.

The following is a yoga sequencing system that I myself use on a daily basis and it usually takes 30-45 minutes to complete. Now if you are an advanced you should defiantly have a routine of sequences that lasts for at least 90 minutes to bring ones self to a full spiritual level of consciousness, balance and relaxation.

Beginners Sequence

• Centering oneself- Meditation 5 minutes
• Sun Salute
• Standing postures- Mountain pose
• Downward facing dog pose
• Tree pose
• Extended triangle pose
• Extended side angle pose
• Seated forward bend
• Staff pose
• Wide angle pose
• Bound angle pose
• Locust pose
• Boat pose
• Supported bridge pose
• Reclining twist
• Legs-up-the-wall pose
• Corpse pose

This sequence of poses for beginners should roughly take about 30-45 minutes to complete and should therefore come to a close with the very first step repeated. You will always want to Begin and end the yoga session with meditation. This process opens ones mind to the tranquility of what the yoga has to offer.

References for this article came from yoga.com and yogabasics.com