Posted for beginning yoga students. Yoga should be conducted under supervision of teacher and when necessary with advice of doctor. Watch slide show thoroughly. Consider making notes when questions arise.

1. A Yoga Beginner’s Set
Some keys to start

2. Pranayama
• Sit in relaxed position with back upright
• Relax tension from face, shoulders and hands
• Slowly inhale through nose
• Slowly exhale through nose (equal time)
• Feel breathing slow down for 10 minutes
• Notice movement of diaphragm area
• Observe openness of chest
• Close by opening your eyes and positive thought

3. Opening Posture
Sukhasana: Easy Pose
This calm pose brings steadiness to musculoskeletal system
Sit directly on “sit” bones moving gluteus muscles out of the
way. Sense balance and correct for both sides. Maintain
elevation of torso with head centered between shoulders.
Also in Easy Pose:
•Calmly pivot head in all directions.
•Circle hips clockwise and
counterclockwise.

4. Hamstring
• Leg Stretches with Strap. Extend legs and use belt or strap around ball of feet. Hold gently
and breath 6-8 slow breaths. Maintain firmness in legs (esp. quadriceps) and engage inner leg
from ankle bones to groin. Keep back erect.
• Move to single leg extensions while opposing leg is bent. Keep back straight. 6-8 breaths and
then change leg. The strap can be placed around foot.
• If tension exists in back of knee, place a towel or blanket under knee to lightly flex.

5. Cat - Cow
• One of the most relaxing poses. Kneel and place hands under shoulders. Avoid tensing upper
shoulders and neck. Move from stretched spine to curved spine. Feel movement come from
abdomen. Keep inner arm and legs engaged. Repeat 6-8 times breathing in between
positions.

6. Mountain Pose (Tadasana)
• The steady, serene mountain. With feet placed together, a sense of connection and
grounding through feet and uplifting through rest of your body.
• Move arm positions, stretching to side, bending knees and return to tadasana.

7. Warrior Positions - Virabadrasana
• Careful placement of feet will be reviewed at sessions with instructor. Watch that knee is in
direction of foot/toes. Avoid to wide a stance. Stretch arms with firmness.

8. Forward Bends
• Forward bending is relaxing, however consider bending your knees at the beginning level.
• Always hinge/bend at the hips, not your back.
• Upper back and fold with head gently towards floor.
• If experiencing dizziness or shortness of breath bend knees and roll up slowly.
• Note going this far make take several years to achieve.

9. Warmed body leg stretches
• Long term stretching is best with warm muscles so use warm up sessions before long stead
stretches.
• Use strap to stabilize and provide resistance.
• Prop head with blanket to avoid over arching neck.

10. Childs Pose
• Keep flexible in knees and hips while relaxing
the spine tailbone to head. Use guidelines
discussed in class. Calm slow breaths.

11. Twist
• Twist along with forward bends are key to
flexible spine. They also help in metabolism
and digestion. Be slow, use breathing and hold
for several breaths, rotating gently.

12. Ending Practice
• Allow 5-10 minutes for corpse pose final
resting.