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An Easy Yoga Sequence for Beginners to Practice at Home

An Easy Yoga Sequence for Beginners to Practice at Home

by Magl13

Reading Time: 3 minutes 


During this current COVID-19 situation people are staying at home to keep them safe but this doesn't mean that they can't stay active. Working out is one of the best ways to get through the social distancing time and out all of the different options to stay fit the best one is yoga because any beginner can try it and it is also able to improve your mood and help you feel better during this difficult time. We are going to show you a yoga sequence that you can practice at home.


Is the Sequence Difficult for Beginners?

Not at all. You can do this sequence even if you have never practiced yoga before. It is an easy-to-follow tutorial that anyone can practice and you don't need to have a physical condition to do it.


Will I hurt Myself Practicing this Sequence?

If you follow our instructions correctly you won't hurt yourself. This is a low-impact exercise that doesn't put a strain on your joints. When you practice the sequence make sure to do the movements slowly and breathe deeply.


What are the Benefits of Practicing This Sequence?

Yoga is a great exercise that increases your overall strength and helps you to lose weight so you can get a slimmer body on this quarantine. During this current situation, people are feeling depressed, anxious, and worried about our health but yoga can help with those emotional symptoms. You are going to gain confidence in yourself, have a better sleep quality, and boost your mood, you will feel calm and relaxed. You will become more aware of your body capacities, achieve spiritual well-being, and connect with your soul.

Beginner Yoga Sequence


Child's Pose

This pose consists of kneeling on the floor with the toes together and lowering your torso between your knees. Extend your arms alongside your torse and relax all your body. This pose helps to relieve stress, stretches your muscles, and improves circulation.


Table Top

It is a transition pose for other postures and it helps to realign your spine, improve the posture, and strengthen your knees, arms, and shoulders.



This pose requires you to rest the weight of your body on your elbows, arms, and toes. It is important that you keep your body in a whole line, engage your belly, and squeeze your glutes. This pose improves your posture, increases your muscle definition, and helps you to get a flat belly.


Downward Facing Dog

Start with a high plank pose. Push your top thighs back and stretch your heels down towards the floor. This pose improves your circulation, helps to relieve back pain as well as strengthens your arms and legs.


Warrior 1

This pose helps you to improve balance, increase stability, and stretch your muscles. To do this pose begin standing, step your right foot toward about 4 to 5 feet. Bend the right knee into a lunge and turn your left heel in at an angle of 45 degrees. Raise your arms straight above your head. Lift your chin to look at your hands.


Warrior 2

This pose is similar to warrior 1. It is a deep hip-opening posture that will strengthen the muscles in your thighs and buttocks. It improves your breathing capacity and increases your focus and body awareness.


Mountain Pose

This is the starting pose for all standing postures. It is all about keeping your body aligned. It will increase your stability and posture.


Standing Forward Bend

Start in a mountain pose. Bend your knees slightly, lower your torso and fold it over your legs. Lengthen your spine and extend the crown of your head toward the ground. This posture will improve your flexibility, improves your digestion, and helps to relieve stress.



Lie on the floor. Stretch your legs back. Place your hands on the floor under your shoulders. Press the top of the feet, thighs, and pubis into the floor. Straighten the arms and lift the chest off the floor. This pose promotes flexibility.


Downward Facing Dog




Upward Facing Dog

It is similar to cobra but your legs and pelvis are off the floor. It stretches your body and helps you gain strength in your arms.



This pose stretches all your body, rejuvenates your legs, helps to regulate the metabolism and burn belly fat.



This pose looks like a nap at the end of the sequence. It is great to relax your whole body and keep your mind quiet.


With this current situation, it is important to do things that we love and that can help us keep healthy. Yoga is an excellent choice to become stronger and achieve a calm state of mind. With this sequence, you will notice how you start feeling better every day less anxious about the quarantine. Practice this sequence every day and start to feel happier and healthier.

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