![]() Push back into Child’s Pose / BalasanaĢ2. Half-Locust / Ardha Shalabasana – 3 times, 3 seconds, LRĢ1. Hands next to head, fingertips in line with crownĢ0. Easy Cobra Pose / Saral Bhujangasana – 2 timesī. Seated Forward Bend / Paschimottanasana – 4 to 6 breathsġ9. One-Legged Forward Bend / Janu Sirshasana LR – 4 to 6 breathsġ7. Then, relax and bring your forehead to the floorġ6. Butterfly Pose / Badhakonasana – 4 to 6 breathsī. Sit in a comfortable cross-leg position for Psychic Union Pose / Yoga Mudrasana LR – 4 breathsġ5. Hands in Pranamasana or above the headġ4. Tree Pose / Vrikshasana LR – 4 to 6 breathsĪ. When heels are off the floor raise hands into the airġ3. When heels are on the floor place hands on headī. Easier: Bend front leg, optionally place arm on thighĪ. Drishti point is the raised hand or the floorī. Step right foot back for Triangle Pose / Trikonasana, left and right (LR)Ī. ![]() Roll up to standing with knees slightly bent and bring chin up last to avoid dizzinessġ0. Step to the top of the mat for Standing Forward Bend – PadahastasanaĪ. Step to the top of the mat for 3 rounds of Surya NamaskarĨ. Roll up to sitting and bring chin up last to avoid dizzinessĦ. Sit back into Child’s Pose / Balasana – 4 to 6 breathsĪ. Start in a neutral position looking at the floorĥ. Hands beneath shoulders and knees beneath hipsĬ. Cat – Cow / Marjari-Asana – 3 to 5 times in Table Top positionĪ. To reduce the crunchies, engage the scapulaeĤ. Shoulder Socket Rotation / Skandha Chakra – 3 to 5 times, front and backī. Side to side, relaxing the ear to the shoulderģ. Knees up and ankles crossed, elbow crease around the knee with interlocked fingersĬ. If students can’t sit in a cross-legged position Neck Stretching / Greeva Sanchalana – 3 to 5 timesĪ. ![]() Notably, LR means to perform the pose on the left and right sides.Ģ. I recommend acquiring the above books, which are excellent texts, or searching the Yoga Journal Pose Finder for that information. List of poses for 60-minute beginner yoga classįollowing the pose descriptions in this list is critical to performing the postures properly, but a detailed description of how to perform each pose is not provided.
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