Seated 1 Sequence

Use this beginning seated pose sequence by itself or in combination with Beginning Standing 1. This is a simple 19 step sequence of postures to use as a foundation in your beginning yoga practice.
∗ MP3 Audio Downloads available for this Sequence
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Downloadable MP3 Audio for this Sequence:
1. Seated Meditation • 2. Seated Poses3. Shavasana

1. Start in Easy Pose

yoga posture

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

yoga posture

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

yoga posture

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

yoga posture

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 Table, inhale into Balancing Table

yoga posture

A. Inhale the right leg and left arm up parallel to the floor, stare at a point on the floor for balance.

B. Breathe and hold for 2-5 breaths.

C. Exhale back into Table. Repeat on other side.

7. From Table, exhale into Downward Facing Dog

yoga posture

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.

8. Inhale and step right forward into Low Lunge

yoga posture

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.

9. Exhale the palms together and inhale into Half Prayer Twist

yoga posture

A. Exhale the palms together in front of your chest. Bring the left elbow to the outside edge of the right knee.

B. Press into the palms to roll the top shoulder up and back. Look at the right wall or up at the ceiling.

C. Breathe and hold for 2-4 breaths.

10. Exhale into Half Pyramid

yoga posture

A. Place the palms on the floor on opposite sides of the front foot. Straighten the front leg and round forward to bring the head to the inside of the right knee.

B. Reach the right toes up towards the ceiling., press the hips towards the back heel, have the elbows slightly bent to relax the shoulders, neck and face.

C. Breathe and hold for 2-5 breaths.

11. Bend the front knee and step back into Downward Facing Dog

yoga posture

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.

12. Step left foot forward, repeating # 8 through #11 on opposite side

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

yoga posture

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.

14. Hold onto the heels and inhale into Rabbit

yoga posture

A. Hold onto each heel with each hand, bring the forehead against the knees and the crown against the floor.

B. Inhale and lift the hips up towards the ceiling. to round the spine. Keep holding tightly onto the heels.

C. Breathe and hold for 3-6 breaths. Exhale and release back to Child Pose.

15. From Child, slide the arms forward and scoop into Cobra

yoga posture

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

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

yoga posture

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.

17. Exhale and press back into Child Pose

yoga posture

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.

18. Roll over on your back into Shavasana

yoga posture

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 hold for 10-15 minutes.

19. End in Easy Pose

yoga posture

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.

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Comments 15

  1. I am unable to access any of the sequences under the beginner category. All I am able to get is the first paragraph, and the MP3 download login notice.
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  3. No pictures inthis whole website as I am a premium member. How can I see the picutres? Something is wrong?

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  5. I just signed up for 6 month and when I try to access the content, I am told I am not allowed to view this content? Thanks for your help.

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