YOGA FOR THE REST OF US

Guided Practice One

Yoga for the Rest of Us: A One-Hour Beginner Flow

Props (Optional): Yoga mat, blanket, block (or a book), strap (or a belt/towel)

Warm-Up (10 min)

1. Seated Breathing & Gentle Neck Stretches (2 min)

  • Sit comfortably (cross-legged or on a chair).
  • Inhale deeply through the nose, exhale through the mouth.
  • Roll shoulders, tilt the head side to side, gentle chin-to-chest stretch.

2. Cat-Cow (3 min)

  • On hands & knees, inhale as you arch the back (Cow), exhale as you round (Cat).
  • Move slowly, focusing on the breath.

3. Gentle Side Stretch & Spinal Twist (3 min)

  • Sit or kneel, reach one arm overhead, side stretch both ways.
  • Gentle seated twist—right hand to left knee, then switch.

4. Reclining Knee-to-Chest (2 min)

  • Lie on back, hug one knee in, then switch.
  • Gently rock side to side.

Main Flow (40 min)

1. Sun Salutation (8 min) – 2 Slow Rounds

  • Mountain Pose (Tadasana) – Stand tall, hands at heart.
  • Upward Salute – Reach up, slight backbend.
  • Forward Fold – Bend at hips, let head relax.
  • Halfway Lift – Hands to shins, flat back.
  • Step Back to Plank – Hold for a breath.
  • Lower to Knees, Chest, Chin – Or regular Chaturanga.
  • Cobra Pose – Lift chest gently.
  • Downward Dog – Press hands & feet down, lift hips.
  • Step Forward to Standing – Rise up slowly.

2. Downward Dog Hold & Pedal (4 min)

  • Hold Downward Dog (Adho Mukha Svanasana) for 5 breaths.
  • Pedal the feet, bend knees as needed.

3. Tree Pose (4 min) – Balance Practice

  • Stand tall, lift one foot to ankle, calf, or thigh.
  • Hands at heart or overhead.
  • Hold 5 breaths, switch sides.

4. Warrior Sequence (8 min)

  • Warrior I → Warrior II → Side Angle on one side.
  • Repeat on the other side.

5. Seated Forward Fold (4 min)

  • Sit with legs extended, fold forward gently.

6. Bridge Pose (4 min)

  • Lie on back, press into feet, lift hips.
  • Hold for 5 breaths, repeat twice.

Cool Down (10 min)

1. Supine Twist (3 min)

  • Lie on back, drop knees to one side, arms wide.
  • Hold for 5 breaths, switch sides.

2. Happy Baby Pose (3 min)

  • Grab outer edges of feet, gently rock side to side.

3. Savasana (4 min)

  • Lie still, relax everything.
  • Focus on slow, steady breathing.

Notes for Beginners:

  • Modify as needed—use a chair, block, or wall for balance.
  • Take breaks whenever you need.
  • No perfect poses—just move and breathe!