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Beginner Sequence I

Yoga workout that works your entire body and increases flexibility.

Beginner Sequence I is a well-rounded practice for beginners that works your entire body. This practice moves your spine in all directions - stretching your spine forward and backward, as well as twisting your spine.
Before beginning the practice, take a few minutes to center yourself and become aware of your breathing. You should also perform a warm-up sequence, such as Seated Warm-Up Sequence, before you start Beginner Sequence I.
Many of the poses in this practice require you to begin in Table Pose, with your knees on the floor. If your knees are uncomfortable in this position, you can place a folded towel or blanket under them to help relieve the discomfort.
After completing the practice, you should spend 5 to 15 minutes in a relaxation or restorative pose, such as Relaxation Pose. Beginner Sequence I should take approximately 30 to 45 minutes to complete, in addition to the time you take to center yourself, warm up and relax.
Begin in Table Pose.
(Make sure your wrists are below your shoulders and your knees are below your hips.)
Perform Cat Stretch to improve the flexibility of your spine and the circulation in your body.
Return to Table Pose.
Move into Extended Cat Stretch.
(Extended Cat Stretch helps stretch and warm up your spine. This pose is also beneficial for stretching your legs and neck.)
Perform Extended Cat Stretch for your other side and then return to Table Pose.
Extend your right leg and left arm to perform Table Balancing Pose.
(Table Balancing Pose is an energizing pose that helps improve your balance and strengthen your entire body)
Perform Table Balancing Pose for your other side and then return to Table Pose.
Lower your hips toward your heels and move into Child's Pose.
Remain in Child's Pose until you feel rested and ready to continue with your practice. Then return to Table Pose.
Step your left foot forward between your hands and move into Lunge Pose.
(Make sure your left knee is directly above your left ankle.)
Perform Lunge Pose for your other side and then return to Table Pose.
Tuck your toes under and lift your hips up into Downward-Facing Dog Pose.
(This pose lengthens your spine and provides an intense stretch to the back of your legs.)
Lower your knees to the floor and move into Child's Pose.
Stretch your arms straight out in front of you, with your hands shoulder width apart.
(Feel your spine lengthen as you drop the weight of your hips toward your heels and relax your head to the floor.)
Lift your torso to move into Thunderbolt Pose.
Raise both arms to shoulder height in front of you.
Make fists with your hands and then rotate your wrists 3 to 5 times in each direction.
(These wrist rotations help relieve tension in your wrists.)
Place the soles of your feet on the floor, hip width apart and move into Squat Pose.
(Squat Pose helps open your hips, groin and inner thighs, while stretching your ankles and feet.)
Lift your hips and then perform Spinal Roll to roll your spine up one vertebra at a time.
Move into Mountain Pose.
(Mountain Pose can improve your posture, stability and balance.)
Bring your palms together over your head and move into Crescent Moon Pose.
(Crescent Moon Pose is an energizing pose that opens and stretches the sides of your body.)
Perform Crescent Moon Pose for your other side and then return to Mountain Pose.
Step your right foot to the right 3 to 5 feet and move into Five Pointed Star Pose.
(Five Pointed Star Pose energizes and lengthens your entire body.)
Turn your right foot out 90 degrees and then turn your left foot in 45 degrees and move into Warrior II Pose.
(Warrior II Pose strengthens and stretches your legs, ankles, shoulders and arms.)
Perform Warrior II Pose for your other side and then return to Mountain Pose.
Step your right foot to the right approximately 3 feet and move into Side Angle Pose.
(Side Angle Pose provides an intense stretch along the sides of your body, especially the sides of your waist and rib cage.)
Perform Side Angle Pose for your other side and then return to Mountain Pose.
Position your feet slightly wider than hip width apart and interlace your fingers behind your back.
Perform Standing Yoga Mudra Pose.
(This pose stretches your shoulders, upper back and legs and helps increase the flexibility of your spine and hips.)
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