Develop a strong foundation for yoga, meditation, and daily life with this one-hour practice. I developed this sequence as an introduction to a more challenging practice for experienced beginners. The focus is on developing balance and building strength in the major muscle groups. It takes about an hour to complete, including a six- to ten-minute savasana. Each posture is meant to be held for at least five deep, calm breaths. If you like to modify postures with props, you may want two yoga blocks, one blanket, and a strap, although no props are necessary. Please note that I have provided little to no instruction on how to do these poses– – this post is to be used as a reference for those who have already learned these poses from a qualified instructor. If you need a refresher, most or all of these poses are described in YogaJournal.com’s pose finder.

As you work through these postures, try to focus your mind on embracing “opposites.” Where can you find strength through softness and surrender? How can you develop better balance by embracing movement and flow? How can you challenge yourself to grow while practicing complete contentment (santosha) with where you are now?

Samasthitih

Vrkasana (Tree) Progression Take this progression slowly–use tree pose to help you center and bring your awareness into your body.

Padangusthasana (Standing Forward Bend)

Triangle Flow:

Trikonasana

Prasarita Padottanasana A and C

Parsvottanasana

Crescent Lunge

Step into forward bend at the top of your mat to prepare for Bakasana.

Bakasana (Crow)

Plank –> Balasana (Child) This may be repeated a few times.

Plank–> Chaturanga Dandasana (Four-Limbed Staff)

Urdvha Mukha Svanasana (Upward-Facing Dog)

Adho Mukha Svanasana (Downward-Facing Dog)

Bhujangasana (Cobra) One to three repetitions.

Salabhasana (Locust) One to three repetitions.

Balasana

Ustrasana (Camel) Two to three repetitions. Focus on opening the front of the chest and creating lots of space through the lower back.

Balasana

Purvottanasana (Eastern Stretch) or Table Top

Navasana (Boat) One to five repetitions, five breaths each.

Konasana (Angle)

Janusirsasana (Head to Knee)

Baddha Konasana (Bound Angle)

Ardhamatsyendrasana

Legs-Up-Wall

Savasana