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60 Min Beginner Yoga Class

This 60 minute beginner yoga class includes: 1) A warm up with cat-cow stretches, puppy pose, downward facing dog and child's pose to establish deep breathing. 2) A series of sun salutations to flow between standing and floor poses. 3) Standing poses like warrior II and triangle pose on each side followed by forward folds. 4) Cool down poses like bridge, cobbler's pose, seated stretches and twists before ending in savasana.

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Terapie logopedica
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245 views2 pages

60 Min Beginner Yoga Class

This 60 minute beginner yoga class includes: 1) A warm up with cat-cow stretches, puppy pose, downward facing dog and child's pose to establish deep breathing. 2) A series of sun salutations to flow between standing and floor poses. 3) Standing poses like warrior II and triangle pose on each side followed by forward folds. 4) Cool down poses like bridge, cobbler's pose, seated stretches and twists before ending in savasana.

Uploaded by

Terapie logopedica
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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60 MIN BEGINNER YOGA CLASS

YOGAWITHULIANA.COM

Warm up:

Wide-knee Cat - Cow stretch. Extended Downward Ragdoll.


child's 5-8 times. puppy facing dog. Keep knees
pose. Inhale - cow. pose. Bicycle the bent, rock
Establish deep Exhale - cat. 5-8 breaths. legs. side to side to
breath. relax neck and
spine.

3 x Sun Salutation A + 2 x Sun Salutation B


Modify sun salutations according to your body.

Vinyasa to
down dog
Standing Warrior II. Wide- Triangle Goddess
forward 5-8 breaths. legged pose. pose.
fold. Repeat on the 5-8 breaths
other side.
forward 5-8 breaths .
5-8 breaths. on each side.
Grab big toes, try
fold.
5-8 breaths.
to straighten the
legs.

Vinyasa to Repeat on the


down dog other side

Crescent Crescent Pyramid Child's pose.


lunge. lunge twist. pose. Rest for a minute.
5-8 breaths . 5-8 breaths . 5-8 breaths .
Knee up or down. Knee can be up Another option
or down. half split stretch.
YOGAWITHULIANA.COM

Vinyasa to
down dog

Tree pose. Standing Plank pose. Side plank. Forearm


5-8 breaths figure 4. Hold for 5-10 5-10 breaths plank.
each side. breaths. Knees each side. Hold for 5-10
5-8 breaths
down for breaths.
each side.
modification.
A few deep baths in mountain pose.

Boat pose. Bridge Cobbler's Seated Seated One-


Repeat 1-3 times pose. pose. Straddle  spinal legged
holding for 5-8 breaths. Hold for 8-10 Stretch. twist. forward
5 breaths. breaths. Hold for 8-10 5-8 breaths bend.
breaths. each side. 5-8 breaths
each side.

Bridge pose. Knees to Reclined Reclined Spinal Savasana.


Hold for 5-8 chest. figure 4. butterfly. twist. Relax for 5-10
breaths. Repeat Rock side to side 8-10 breaths 8-10 breaths. 5-8 breaths minutes.
2-3 times. to massage the each side. each side.
lower back.

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