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Beginner Sequence II

Yoga workout that works your entire body and increases flexibility.
 

Beginner Sequence II is a well-rounded beginner practice that ensures you work your entire body. This practice incorporates the three basic movements of the spine - forward bends, back bends and twists.
 
Before you start Beginner Sequence II, you should take a few minutes to center yourself and become aware of your breathing. You should then perform a warm-up sequence, such as Seated Warm-Up Sequence.
 
After the practice, you should take 5 to 15 minutes to perform a Relaxation Pose. Relaxing at the end of the practice allows released energy to flow through your body.
 
Beginner Sequence II will take 30 to 40 minutes to complete, not including the time you spend centering, warming up and relaxing. The length of the practice depends on how long you hold the poses and the time you take to move from one pose to the next.
 
Steps:
Begin in Mountain Pose.
Raise your arms above your head, keeping your shoulders relaxed and down.
(Your arms should be shoulder width apart and your palms should be facing each other.)
(This modification of Mountain Pose stretches your arms and shoulders.)
Keeping your arms above your head, bend your knees and move into Chair Pose.
(Chair Pose strengthens your lower body and torso.)
Return to Mountain Pose.
Bend your right leg and bring your right knee up until your thigh is parallel to the floor and move into Stork Pose.
(Stork Pose is a balancing pose that helps to open your hips and strengthen your legs, arms and shoulders.)
Perform Stork 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 Goddess Pose.
(Goddess Pose opens your chest and hips, while strengthening your lower body.)
Return to Mountain Pose.
Step your right foot forward 2 to 4 feet and move into Warrior I Pose.
(This pose can help increase your stamina and improve your balance.)
Perform Warrior I 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 Triangle Pose.
(Triangle Pose provides an intense stretch along the sides of your torso, hips and legs.)
Perform Triangle Pose for your other side and then return to Mountain Pose.
Extend your arms above your head with your palms facing each other and then bend forward from your hips to move into Standing Forward Bend.
(Standing Forward Bend stretches the entire back of your body, especially the back of your legs.)
Lie face-down on the floor with your legs no wider than hip width apart and your palms on the floor under your shoulders.
Slowly curl your spine up to move into Cobra Pose.
(Cobra Pose develops strength and flexibility in your spine and lower back.)
Lie face-down on the floor, place your arms on the floor alongside your body and rest your chin on the floor.
Lift your right leg toward the ceiling to move into Half Locust Pose.
(Half Locust Pose is beneficial for strengthening your legs and lower back.)
Perform Half Locust Pose for your other side.
Lie face-down on the floor, stretch your arms straight in front of you, with your palms facing down and rest your forehead on the floor.
Lift your arms, chest, head and both legs up to move into Front Lying Boat Pose.
(Front Lying Boat Pose strengthens your back and helps to develop your stamina and concentration.)
Place your hands under your shoulders and lift your body up and back into Child's Pose.
(Child's Pose is a good counter pose for back bends and will help release tension from your lower back.)
Remain in Child's Pose until you feel rested and ready to continue with your practice.
Lie on your back on the floor with your legs extended, your feet together and your arms at your sides.
Flex your right foot and lift your right leg toward the ceiling to perform Leg Raises.
(Leg Raises strengthen your abdominals and lower back.)
Perform Leg Raises for your other side.
Lying on your back, bend your knees and place your feet flat on the floor, hip width apart.
Lift your pelvis off the floor to move into Bridge Pose.
(Bridge Pose increases the flexibility of your spine and stretches your neck, abdomen and thighs.)
Lying on your back, bend your knees and place your feet flat on the floor, hip width apart.
Draw your knees toward your chest to move into Little Boat Pose.
(Little Boat Pose stretches and releases your spine, lower back and hips and is useful as a counter pose for Bridge Pose.)
Extend your legs and place your arms out to your sides at shoulder height.
Place the sole of your right foot just above your left knee and then lower your right knee toward the floor on the left side of your body to perform Knee Down Twist.
(Knee Down Twist opens your chest and shoulders.)
 
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