The sequence below would be appropriate for a beginners’ one-hour class. I practiced and timed this sequence earlier this week. For most poses, I held the pose for a count of seven of my breaths (a beginning student would be likely to have shorter breaths than I do; my breath tends to be shorter than N’s or J’s, so they’d probably count each pose at five breaths to my seven, while a beginner might count eight or ten breaths, or just hang on until it’s over!).
- child’s pose
- rabbit pose
- cat/dog tilt
- side stretches
- downward dog; transition to standing
- half sun salutes X 4
- class sun salutations with lunges X 2
- mountain pose
- vinyasa (transition to wide-leg standing poses)
- warrior 1
- warrior 2
- radiant warrior
- triangle pose
- revolved triangle
- head-to-knee pose
- pigeon pose
- one-legged downward dog
- vinyasa
- repeat wide-legged standing pose sequence (warrior 1 to pigeon) on the other side
- vinyasa; transition back to mountain pose
- tree pose
- paschimottanasana (seated forward fold)
- if time allows: cobbler pose
- if time allows: seated twist
- if time allows: camel or bridge
- inversion: legs-up-the-wall or shoulderstand
- fish pose
- sivasana
- brief meditation
Rox Does Yoga 