“This is excellent alignment based Hatha yoga that develops strength, flexibility and stamina. Bonnie’s demonstrations and instructions are clear and precise. As a dedicated practitioner she is also a nurturing teacher, who understands beginners as well as experienced yoga students. I love it.”
~ Martha S, Bend, OR
Note: This sequence is intended for beginning yoga students who are currently studying with a Certified Iyengar Yoga Teacher. It is not meant to be instructional or a substitute for a qualified yoga instructor! Find one near you!
Personal-Practice-Sequence-For-Beginners ~ PDF
- Urdhva Baddhanguliyasana
- Utthita Hasta Padasana
- Parsva Hasta Padasana
- Paschima Baddhanguliyasana
- Virabhadrasana II
- Utthita Trikonasana
- Ardha Uttanasana
- Parvatasana in Vajrasna*
- Adho Mukha Vajrasana*
- Supta Tadasana
- Eka Pada Pavana Muktasana
- Dwi Pada Pavana Muktasana
- Urdhva Prasarita Padasana (at wall)
(Legs Up The Wall)
*You can also alternate with Swastikasana, Parvatasana in Swastikasana, and Adho Mukha Swastikasana from day to day. When practicing Swastikasana (seated cross legs pose), remember to change the cross of your legs.
After one of my classes, a student asked the question, “I was gardening the other night and really wanted to do Counter Stretch. Is it ok to wear shoes for Counter Stretch?”. My reply was, “Well, if you are in class or practicing a personal practice sequence at home, then you want to be bare footed so that you get the feedback from your feet being directly on the ground. But, if you’re out in the garden or at work at a desk and need a break, then I think it would be an excellent idea to get up and practice Counter Stretch (Ardha Uttanasana), plus some shoulder openers, even if it’s not practical to take your shoes off in that moment”.
For my blog post on the topic, I would expand that to say, unless your shoes have very high heels, wide platforms or other features that would compromise your balance. Those you have to take off … but I’m guessing if you are contemplating a Counter Stretch break, you probably won’t object to taking the stilettos off for a moment or two!
Yes, and that’s exactly why you should come to a beginning yoga class!
There is a common misconception that yoga is just advanced poses for those who are already flexible.
But yoga is for everyone! There many beginning and restorative poses to remove stiffness and pain and build strength, flexibility and proper breathing for everyone.
In the Iyengar Method, especially, we choose poses for beginner classes that are accessible to everyone, no matter how stiff you are. And, a Certified Iyengar Yoga Teacher will know how to modify any beginner poses for you, if needed.
If you have range of motion issues, you should check with your health care practitioner before starting a yoga class and then arrive early to your first class and let the teacher know about your concerns.
I know it may seem that way whenever you try something new, but please be assured that if everyone is watching anyone one person, it is going to be the teacher!
If you are nervous about your first yoga class, one suggestion is to arrive early so that you can get settled in, meet the teacher and pick a spot in the studio where you can see the teacher but not feel “exposed” as a new student.
If you are not sure where to set up your mat to accomplish that, ask the teacher.
If that still doesn’t settle your concerns, I offer a Deluxe Intro to Yoga package that includes two mini-private lessons so that you can get a head start with yoga before beginning your first group classes! Please see the Private Yoga Lessons page on this website for more information!