Sequence · 20 minutes · 10 poses
A 20-minute beginner yoga sequence
This 20-minute beginner yoga sequence uses ten foundational poses: Easy Pose, Cat-Cow, Child's Pose, Downward Dog, Mountain, Warrior II, Triangle, Bridge, Supine Twist and Savasana. Each has a hold time and an easier option, so you can follow it at home with no experience.
The sequence
| # | Pose | Hold | Cue |
|---|---|---|---|
| 01 | Easy Pose Sukhasana | 1 minute | Sit on a folded blanket so the knees can drop. |
| 02 | Cat-Cow Marjaryasana Bitilasana | 6 rounds | Move with the breath, small range first. |
| 03 | Child's Pose Balasana | 5 breaths | Rest here any time during the sequence. |
| 04 | Downward-Facing Dog Adho Mukha Svanasana | 5 breaths | Knees bent, hips high, hands shoulder-width. |
| 05 | Mountain Pose Tadasana | 5 breaths | Feet hip-width, weight even, arms relaxed. |
| 06 | Warrior Poses Virabhadrasana I, II and III | 5 breaths each side (Warrior II) | Front knee over the ankle, back foot turned in slightly. |
| 07 | Triangle Pose Trikonasana | 5 breaths each side | Hand on the shin or a block, not the knee. |
| 08 | Bridge Pose Setu Bandha Sarvangasana | 5 breaths, twice | Feet hip-width, press through the heels to lift. |
| 09 | Supine Twist Supta Matsyendrasana | 5 breaths each side | Knees to one side, shoulders stay heavy. |
| 10 | Corpse Pose Savasana | 5 minutes | Lie still, eyes closed, a blanket if you cool down. |
A first home practice works best when it repeats the same few shapes until they feel familiar. This sequence is built from the poses most beginner classes in Manila start with, in the order a teacher would usually take you through them: seated, on hands and knees, standing, lying down, then rest.
Start seated in Easy Pose for a minute of breathing, then warm the spine with Cat-Cow and rest in Child's Pose. Downward Dog is the first real effort: keep the knees bent and think of lengthening the back rather than straightening the legs. Standing work follows in Mountain Pose, Warrior II and Triangle, which build strength in the legs and teach you where your weight sits. Then come down to the floor for Bridge and a gentle twist, and finish with five full minutes of Savasana.
Use props from the first day. A block or a stack of books under the hand in Triangle, a folded blanket under the hips in Easy Pose and a towel under the knees all make the shapes kinder. The yoga blocks and straps guide covers what to buy if you want to.
Do it two or three times a week for a month before you change anything. When it feels easy, read yoga poses for beginners for the next shapes to add, or find a beginner class near you.
Questions
How often should a beginner repeat the same yoga sequence?
Two or three times a week for about a month is a good start. Repeating the same order lets you notice small changes in how the poses feel, which is harder when every session is different.
What if a pose in the sequence hurts?
Come out of it and use the easier option or skip it. Mild stretching is fine; sharp, pinching or numb sensations are not. If something keeps hurting, ask a doctor or physio before you continue.