Sticks of Fire

Don't Know How to Start? - Asana Sequences for Beginners

There are so many types of yoga to choose from nowadays: Kripalu, Kundalini, Iyengar, Ashtanga, Sivananda, Bikram, Vinyasa, etc. - that it merely seems impossible to start and practice the convenient one. Moreover, every contemporary yoga tradition has its own precepts about how to sequence an asana practice. Most sequences are linear, that is one posture follows another in a logical step-by-step direction, moving from less challenging to more challenging and back to less challenging. In other words, a sequence like this opens with simple warm-ups that set a theme for the practice, intensifies to more challenging asanas, slows to cooling asanas and ends with relaxation.

But exist another ways to sequence. Usually each asana in the sequence is performed just once, but you could also perform it two or three times, focusing on different aspects of the pose each time. You can also build the entire sequence around just one asana, returning to it again and again, and use the other poses in the sequence to investigate aspects of the main one.

Here's an example of a typical linear sequence, based on the Iyengar tradition of yoga):

1 - Centering. Begin the practice with either a simple meditation or breathing exercise (in a seated or reclining position) to collect and concentrate your awareness.
2 - Preparation. Perform a few simple exercises (such as hip or groin openers) that warm up the body in preparation for the theme or focus of the practice.
3 - Sun Salute \ Surya Namaskar (3-4 rounds)
4 - Standing postures
5 - Arm balances
6 - Inversions
7 - Abdominal and/or arm strength postures
8 - Backbends
9 - Shoulderstand
10 - Twists and/or forward bends
11 - Corpse Pose \ Savasana

Of course, this practice would take at least 90 minutes to finish. It could probably be too long for the average beginner. A more reasonable length of practice time is about 45 minutes. Here are two more sequences that'll fit for beginners and not only...

Beginners:
Sukhasana (Easy Pose)
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Surya Namaskar -- 3 Rounds (Sun Salutations)
Vrksasana (Tree Pose)
Utthita Trikonasana (Extended Triangle Pose)
Utthita Parsvakonasana (Extended Side Angle Pose)
Dandasana (Staff Pose)
Paschimottanasana (Seated Forward Bend)
Baddha Konasana (Bound Angle Pose)
Upavistha Konasana (Wide Angle Pose)
Navasana (Boat Pose)
Salabhasana (Locust Pose)
Setu Bandha Sarvangasana (Supported Bridge Pose)
Viparita Karani (Legs-Up-the-Wall Pose)
Reclining Twist
Savasana (Corpse Pose)

Advanced Beginners:
Virasana (Hero or Heroine Pose)
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Surya Namaskar (Sun Salutations)
Vrksasana (Tree Pose)
Utthita Trikonasana (Extended Triangle Pose)
Utthita Parsvakonasana (Extended Side Angle Pose)
Ardha Chandrasana (Half Moon Pose)
Adho Mukha Vrksasana (Handstand)
Ardha Navasana (Half Boat Pose)
Ustrasana (Camel Pose)
Bhujangasana (Cobra Pose)
Salabhasana (Locust Pose)
Makrasana (Crocodile Pose)
Salamba Sarvangasana (Supported Shoulderstand)
Baddha Konasana (Bound Angle Pose)
Janu Sirsasana (Head-to-Knee Forward Bend)
Paschimottanasana (Seated Forward Bend)
Marichyasana III (Marichi's Pose, Variation III)
Savasana (Corpse Pose)

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