15 Minute Yoga Beginner Sequence
1. Mountain Pose (Tadasana) – 1 minute
Start your sequence by finding your center with Mountain Pose. Stand with your feet together or hip-width apart. Distribute your weight evenly across your feet. Engage your legs, draw your belly button in, and lengthen your spine. Relax your shoulders away from your ears. As you breathe in deeply through your nose, reach your arms overhead, keeping your palms facing inward. Visualize grounding through your feet while stretching upward. Hold for one minute, focusing on your breath and mental clarity.
2. Forward Fold (Uttanasana) – 1 minute
From Mountain Pose, hinge at your hips and fold forward, reaching down towards your feet. As you bend forward, keep a slight bend in your knees to avoid straining your lower back. Let your head hang heavy, and if you prefer, hold your elbows with your opposite hands for a gentle sway. Take deep breaths as you relax into this pose, releasing tension in your neck and spine. Stay in Forward Fold for one minute.
3. Halfway Lift (Ardha Uttanasana) – 1 minute
On your next inhale, lift your torso halfway up, bringing your hands to your shins or thighs. Keep your back flat and your neck neutral, looking slightly forward. Engage your core to support your lower back. This position lengthens your spine and prepares you for the next posture. Maintain this pose for one minute while focusing on your breath and ensuring your body remains aligned.
4. Downward Facing Dog (Adho Mukha Svanasana) – 2 minutes
From Halfway Lift, plant your hands on the ground and step back into Downward Facing Dog. Position your hands shoulder-width apart and your feet hip-width apart. Press firmly into your palms and lift your hips towards the ceiling. Your body should form an inverted V-shape. Allow your heels to sink towards the ground, and if they don’t touch, that’s perfectly fine. Pedal your legs gently, bending one knee at a time to stretch your hamstrings and calves. Hold for two minutes, breathing deeply and fully.
5. Plank Pose (Kumbhakasana) – 1 minute
From Downward Facing Dog, shift your body forward into a Plank Pose. Your hands should be directly under your shoulders with your feet hip-width apart. Engage your core muscles, keeping your body in a straight line from head to heels. Avoid letting your hips sag or rise too high. Hold Plank for one minute, focusing on your breath and maintaining a strong, stable posture.
6. Chaturanga Dandasana (Four-Limbed Staff Pose) – 30 seconds
Lower your body from Plank into Chaturanga by bending your elbows and hugging them close to your ribs. Keep your body in a straight line, avoiding sagging hips or lifted knees. If this position feels challenging, you can lower your knees to the mat. Hold this pose for 30 seconds, maintaining controlled breathing and core engagement.
7. Cobra Pose (Bhujangasana) – 1 minute
Lower your body all the way to the mat and transition into Cobra Pose. Place your palms under your shoulders and gently lift your head and chest off the mat, keeping your elbows slightly bent and close to your body. Pressing your pelvis into the floor, breathe deeply into your chest. Maintain this pose for one minute, allowing a gentle spinal extension while relaxing your shoulders.
8. Child’s Pose (Balasana) – 1 minute
Gently release into Child’s Pose by sitting back on your heels and extending your arms forward, resting your forehead on the mat. This pose allows you to unwind and release tension throughout your back and shoulders. Focus on your breath, inhaling deeply through your nose and exhaling slowly through your mouth. Hold the pose for one minute.
9. Seated Forward Bend (Paschimottanasana) – 1 minute
Transition into Seated Forward Bend by sitting with your legs extended in front of you. Inhale, reaching your arms up overhead, and as you exhale, hinge at the hips, reaching for your feet, shins, or thighs. Keep your back straight and your heart open as you fold forward. Hold the pose for one minute, breathing deeply and relaxing into the stretch, feeling the release in your hamstrings.
10. Butterfly Pose (Baddha Konasana) – 1 minute
From Seated Forward Bend, bring the soles of your feet together, allowing your knees to drop out to the sides. Hold onto your feet with your hands and sit tall. You can gently press your knees toward the ground to deepen the stretch if you feel comfortable. This pose helps to open your hips and promote relaxation. Maintain the Butterfly Pose for one minute, focusing on your breath and letting your body release.
11. Supine Spinal Twist (Supta Matsyendrasana) – 1 minute each side
Lie on your back and hug your knees into your chest. Release your right leg and cross your left knee over your body to the right, keeping your shoulders flat on the ground. Extend your left arm out to the side for a deeper stretch, and turn your head to the left. Hold this pose for one minute, breathing deeply, then switch sides and repeat for an additional minute.
12. Happy Baby Pose (Ananda Balasana) – 1 minute
From Supine Spinal Twist, bring your knees back to your chest and reach for the outer edges of your feet. Gently pull your knees down towards your armpits, ensuring your tailbone remains grounded. This pose releases tension in the lower back and stretches the hips. Hold Happy Baby for one minute while breathing deeply, feeling the joy of relaxation.
13. Legs-Up-the-Wall Pose (Viparita Karani) – 2 minutes
Transition into Legs-Up-the-Wall Pose by lying on your back and extending your legs straight up against a wall. This restorative pose improves circulation and helps to calm the mind. You can place a bolster or folded blanket under your lower back for added support. Stay in this relaxed position for two minutes, focusing on your breathing and allowing your body to release tension.
14. Corpse Pose (Savasana) – 2 minutes
Finally, let’s enter Corpse Pose to complete your practice. Lie flat on your back with your arms resting alongside your body, palms facing up. Allow your legs to fall apart comfortably. Close your eyes and take this time to focus on your breath, allowing your body to sink into the ground. Stay in Savasana for two minutes, letting go of any remaining tension and fully embracing relaxation.
15. Closing Breath (Samavritti Pranayama) – 1 minute
To conclude your sequence, come back to a seated position. Place your hands on your knees and begin to practice Samavritti Pranayama or equal breathing. Inhale through your nose for a count of four, holding for a count of four, exhaling for a count of four, and holding your breath for a count of four before inhaling again. Repeat this cycle for one minute, cultivating a sense of peace and balance within.
This 15-minute beginner yoga sequence is designed to build flexibility, strength, and mindfulness. Incorporating it into your daily routine can enhance your overall well-being, offering both physical and mental benefits. Whether you’re new to yoga or revisiting your practice, this concise flow will help you to establish a solid foundation and foster a deeper connection with your body and breath.
