Yoga for beginners: the First Practice sequence

15 min Beginner 13 poses

A gentle introduction to Hatha yoga

If you have never done yoga before, this is a comfortable place to start hatha yoga at home. All 13 poses are beginner level, there are no rounds of Sun Salutation, and the pace is unhurried. In 15 minutes you get a small taste of each pose family: joint warm-ups, standing poses, a balance, seated forward folds and a gentle reclined twist.

The only equipment you need is a mat. If your hamstrings are still tight, bend your knees in the folds, since a long, straight back matters more right now than depth. Sitting in Butterfly Pose gets easier with a folded blanket under your hips.

  1. Neck Warm-Up Neck Warm-Up 1
  2. Shoulder Rolls Shoulder Rolls 2
  3. Cat-Cow Cat-Cow 3
  4. Downward-Facing Dog Downward-Facing Dog 4
  5. Mountain Pose Mountain Pose 5
  6. Upward Salute Upward Salute 6
  7. Tree Pose Tree Pose 7
  8. Standing Forward Fold Standing Forward Fold 8
  9. Staff Pose Staff Pose 9
  10. Seated Forward Fold Seated Forward Fold 10
  11. Butterfly Pose Butterfly Pose 11
  12. Supine Twist Supine Twist 12
  13. Relaxation Pose Relaxation Pose 13

Why this order

Neck and shoulder warm-ups and Cat-Cow wake up your joints and spine, and Downward-Facing Dog is your first try at holding body weight on your hands. Then you come up to standing: Mountain Pose and Upward Salute set up your posture, and Tree Pose tests your balance while your legs are still fresh.

Standing Forward Fold brings you down toward the floor. In Staff Pose you learn to sit with a tall spine, and from there you fold into Seated Forward Fold. Butterfly opens the hip joints, Supine Twist lets your back go, and Savasana lasts over three minutes so your body has time to fully unwind.

Cautions

  • Acute neck pain (Neck Warm-Up)
  • Dizziness (Neck Warm-Up)
  • Acute back pain (Cat-Cow)
  • Wrist injuries — practice on your fists (Cat-Cow)
  • Wrist and shoulder injuries (Downward-Facing Dog)
  • High blood pressure — don't stay in the pose long (Downward-Facing Dog)
  • Glaucoma (Downward-Facing Dog)
  • Shoulder joint injuries (Upward Salute)
  • Dizziness — practice near a wall (Tree Pose)
  • High blood pressure (Standing Forward Fold)
  • Lumbar disc herniation — bend your knees (Standing Forward Fold)
  • Lumbar disc herniation (Seated Forward Fold)
  • Flare-up of back pain — bend your knees (Seated Forward Fold)
  • Groin and knee injuries — place supports under your thighs (Butterfly Pose)
  • Disc herniation in the acute phase (Supine Twist)

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.