Seated 1 Basic Sequence

Use this basic seated pose sequence by itself or in combination with Basic Standing 1. This is a very simple 14 step sequence of postures to use as a foundation in your basic yoga practice.

1. Start in Easy Pose

easy pose

A. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 10-30 breaths.

2. Come into Table position on your hands and knees

table pose

A. Place the palms under the shoulders and the knees under the hips.

B. The back is flat and the gaze is between the hands.

C. Press back through the tailbone and forward through the crown of the head to lengthen the spine.

3. Inhale into Dog Tilt

Dog tilt pose

A. Reach the tailbone up towards the ceiling by arching the spine and letting the belly drop towards the floor.

B. Press down into the palms to drop the shoulders away from the ears and look up at the ceiling.

 

4. Exhale into Cat Tilt

cat tilt

A. Tuck the tailbone under by rounding the spine and pulling the belly up towards the spine.

B. Press down into the palms to reach the middle of the back up towards the ceiling. Let the head hang from the neck.

 

5. Repeat #3 and #4 moving with the breath 3-6 times

6. From Dog tilt, exhale into Downward Facing Dog

table pose

A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

7. Inhale and step right forward into Low Warrior

low lunge

A. Step the foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Press the front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling.

D. Breathe and hold for 2-5 breaths.

8. Exhale the palms to the floor and step back into Downward Facing Dog

table pose

A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 3-6 breaths.

9. Step left foot forward, repeating # 7 through #9 on opposite side

10. Exhale and bend the knees to the floor into Child Pose

child pose

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

11. Slide the arms forward and scoop into Cobra

cobra pose

A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breath

12. Exhale and lower the chest to the floor, inhale lift into Half Locust

table pose

A. Slide the arms alongside the body with the palms down. If comfortable, rock from side to side to bring the arms under the torso.

B. With the chin on the floor, inhale and press the arms and hips down into the floor and lengthen the legs by reaching out through the toes. Engaging the core and lower body, lift the legs up as high as comfortable with out strain.

C. Breathe and hold for 2-5 breaths.

13. Exhale and lower to the floor, roll over on your back into Shavasana

table pose

A. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly, and stay in the pose for 10-15 minutes.

14. End in Easy Pose

easy pose

A. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

Comments 27

  1. No. 7 Photo for Low Lunge is incorrect. Please place the correct photo there.
    Thank you

  2. It was not the photo but the pose name that was incorrect. I’ve changed it from “low lung” to “low warrior”. Thanks!

  3. nr. 13: C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

    I’m not sure i can hold my breath for that long :)

    nr. 12 says to put chin to the floor but the person in the picture does otherwise?…

  4. udrf — I fixed the photo and links for #12 and adjusted the wording for #13 to clarify you are holding the pose not the breath.

  5. Hi, Thank you so much for all the help to start doing Yoga. I have a bet with my father that i can loose 15 LBS before he can. I hope this helps. Wish me luck!

  6. I just finished trying the warm-ups and God my back is so painful. But I’ll surely be practicing more and more cause its our summertime!!

  7. Macroman – You should not feel any pain after practicing yoga! You may need to modify or back off from the forward folds or back bends to protect your back.

    montydog1009 – Yes, Dog tilt is often called cow pose.

  8. This is what I was looking for- a taste of yoga. Sun Salutations are so ingrainded in me, but sometimes I need a simplier way to to Down Dog. Also, I am about to have my first class in November (this is tenitive though) and this will allow me to watch the abilities of what I have to work with. Also, Macroman, there are some laying down warm ups that I have found to be more BACK friendly.

  9. Really… a class I’ve taken recently runs about 75 minutes and seems to cover much of what I’ve seen here. Is this about the time frame I should be setting aside to complete this?

  10. This sequence should take about 25 minutes or so, depending on how long you stay in each pose and how long of a beginning and ending meditation and shavasana you take.

  11. I’m a 17 year old whose been having back and neck discomfort recently. I tried this sequence, and i feel a little more relaxed and a little less out of line even on the first day. Some of the poses are more difficult to hold because my back has weakened a bit. But it seems to do the trick :)Thank you guys so much!

  12. I am a beginner in yoga. I am only a teenager and I really appreciate the fact that there is a site out there that has free yoga stuff for me to learn! Thanks:)!

  13. Hey Warrior, welcome to the site. I’m glad to hear you are enjoying all of the free content here.

  14. This is such an amazing and useful site. I am doing a 200 cyt now and stumbled across this page looking for flows to practice teaching. I love it :) thank you. ~Namaste~

  15. I do not see any recent posts…..are you still up and running? I am looking for an online site to help me with some basic positions….I am in need of flexibility and trying to regain my health after cancer and an injured back, as well as recently developed fibromyalgia.
    Please let me know if your online program is still functioning…..
    Thank you

  16. survivor2007 – Yes, we are adding new posts/content every week. You might need to empty out your browser’s history if it keeps showing you old stuff.

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