True Beginner's First Flow

Beginner FoundationHathaMaya curated
Back
Easy Pose
Easy
Table Top
TableTop
Cat-Cow Stretch
CatCow
Child's Pose
Childs
Mountain Pose
Mountain
Upward Salute
UpwardSalute
Standing Forward Bend
StandingForwardBend
Chair Pose
Chair
Tree Pose
Tree
Warrior II
WarriorII
Bound Angle Pose
BoundAngle
Seated Forward Bend
SeatedForwardBend
Reclined Spinal Twist
ReclinedSpinalTwist
Happy Baby
HappyBaby
Savasana
Savasana

Mayasays...

Welcome to yoga! This practice is all about connecting with your body and breath - there's no 'perfect' way to do any pose. Your body is unique, so make every pose work for YOU. Yoga is a practice of self-compassion and curiosity. Listen to your body, breathe deeply, and remember that showing up is the most important part!

Description

Gentle introduction to yoga with basic poses and plenty of modifications

Poses (15)

Centering
Easy Pose

Easy Pose

Sit comfortably, use pillow under hips if needed, focus on breath

12breaths
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Warm Up
Table Top

Table Top

Come to hands and knees, neutral spine, pad knees if needed

6breaths
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Warm Up
Cat-Cow Stretch

Cat-Cow Stretch

Very slow movement, coordinate with breath, 6 rounds

12breaths
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Rest
Child's Pose

Child's Pose

Knees wide, arms relaxed, pillow under forehead if helpful

8breaths
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Standing Foundation
Mountain Pose

Mountain Pose

Feel feet on ground, gentle sway, find your center

8breaths
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Gentle Reach
Upward Salute

Upward Salute

Slow arm circles, reach up only as comfortable

4breaths
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Gentle Fold
Standing Forward Bend

Standing Forward Bend

Bend knees generously, sway side to side, hands on shins okay

8breaths
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Strength
Chair Pose

Chair Pose

Just a small squat, hands on thighs or heart center

4breaths
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Balance
Tree Pose

Tree Pose

Right side 30 sec, left side 30 sec, toe on floor okay, use wall

8breaths
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Strength
Warrior II

Warrior II

Right side 45 sec, left side 45 sec, hands on hips if arms tire

12breaths
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Seated Opener
Bound Angle Pose

Bound Angle Pose

Sit on pillow, soles together, no forward fold necessary

12breaths
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Gentle Fold
Seated Forward Bend

Seated Forward Bend

Legs straight or bent, just fold slightly forward, use strap

8breaths
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Gentle Twist
Reclined Spinal Twist

Reclined Spinal Twist

Both sides, pillow between legs, very gentle

16breaths
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Hip Release
Happy Baby

Happy Baby

Hold shins instead of feet if needed, gentle rock

8breaths
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Final Rest
Savasana

Savasana

Cover with blanket, pillow under knees, complete rest

40breaths
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Anatomical Focus

Full Body
Spine
Legs
Breath

Teaching Notes

Demonstrate all modifications first. Emphasize that yoga is not about perfection. Encourage students to rest in child's pose anytime. Use props liberally. Move very slowly and cue breath constantly.

Sequence Details

Target Duration:
20m
Intensity:
Gentle
Difficulty:
Beginner
Type:
beginner_foundation
Poses:
15

Yoga Styles

Primary style
Hatha
Also practiced in
GentleTherapeuticBeginner
HathaHold poses longer, emphasize alignment and breath awareness
GentleExtra slow pace, more rest poses, extensive use of props
TherapeuticFocus on healing and safety, individual modifications
RestorativeUse props for full support, longer relaxation periods

Focus Areas

Basic PosesBreath AwarenessFlexibilityRelaxation