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Includesphotos,benefitsandstep-by-stepinstructionsKeepyourlegsengagedandyourarmschargedasyoustandtall,connectedtotheEarthbeneathyou HowToDoALungeTwist)Stepyourrightfootforwardbetweenyourhands,withyourfeethip-widthapartLiftyourarmsupintotheairasyouflattenyour back,andfoldoveryourrightlegAndthereyago!Forreference,I’m5’11,”andIuseoneriser(foratotalof6”),sometimesnorisers(total4”)Thisminuteyoga practiceisperfectfortheabsolutecompletebeginnerorsomeonejustwantingtogobackandaddsubtlebodyconnectionandalignmentfoYogaisacommonly knowngenerictermforthephysical,mental,andspiritualpracticesThesecheatsheetscontainphotosofthefundamentalposesaswellaspicturesofthefirst, secondandthirdAshtangayogaseriesstructuredandcategorizedsuchthattheyallowabeginnertoprogressthoroughthepracticesafely,whilegainingflexibility, strengthandacontrolontheirmindTheseyogasequencesdesignedbyexperiencedyogateacherswillhelpyoutargetspecificareasofthebodytoreleasetension andincreaseflexibility13)Exhaleandtakeyourleftkneeoffthegroundandstepbackintotheoriginalstartingyogaposeforstep)Repeatalltheabovestepswith theleftlegandholdthepositionforthesameamountoftime.It’sperfectlyacceptabletofollowalongonthefloor,especiallyifyou’reneworrecoveringfroman injuryStartinaplankwithyourshouldersoveryourhands,coreengaged,feethip-widthapart,andtoestuckedJoinNYCyogateacherKatFowlerinthis sequencetodevelopcourageBench+setsofrisersinchesHoldforanotherfivebreathsandwalkthehandsbackinThistime,asyoufoldforward,walkthehands outtotheleftside,stretchingtherightsideofthebackStretches:Hamstrings,spine,hipsLiftyourhipsbackanduptoformapyramidshapewithyourbodyIn yogabesteady,comfortable,andkindAfterfivebreaths,youcanpushintothehandsandtuckthetailbone,stretchingthelowerbackPracticethissequence FocusoncreatingastraightlinefromhandstohipsStepMountainPose(Tadasana)Bringyourhandstogetheranddowntowardyourchest,givingthankstothis beautifulyogasequencebeforesettlingintomountainpose.Theperfectcheatsheettoplacenexttoyouryogamat:Asanasequencesinasmallandpracticalformat fordownloadingandprinting, SoI’vecreatedalistofthetopbeginneryogaposestoimproveflexibilityIyengaryogafocusesonthestructuralalignmentofthe physicalbodythroughthepracticeofasanas,andaimstounitethebody,mindandspiritforhealthandwell-beingBench+setofrisersinchesDonotletyourchest collapseontoyourlegstillactivelyengageyourcoreandliftupthroughyourchestasyoufoldIhaveorganizedthemintofourgroups:Shoulders,Hips, Hamstrings,andStep-By-StepInstructionsStayhereforsecondsandremembertobreatheintothediscomfort!SuryaNamaskarinstepsIntermediateSeriesof AshtangaYogahereaspracticedwithBNSIyengarHoldforthreebreathsandrepeatontheothersidePosestoInstantlyBoostYourConfidenceYogaClass guidesyouthrougheightlessonstolearnofthemostcommonlyusedposeswhileincorporatingyogicphilosophyandprinciplesofalignmentBeginnerClass2Sun SalutationsReviewofClass1EightLimbsGraphicPHILOSOPHY:Yamas–theDon’tsofyogatheethicalrestraintsof1Ahimsa,2Satya,3Asteya,4Brahmacarya, and5AparigrahaYama1Ahimsa=non-violenceornon-harmingtoself,toothers,tonatureThisminuteyogaroutineforbeginnersincorporatessomeofthemost basicyogaposestostretch,calm,andtoneyourentirebodyCheckoutourtwoyogabooks:YogaforBeginnerstakesyouthroughallthebasicsofpracticing yogaandthenteachesyoutheposesinthecontextofayogapracticesequenceNostepisalwaysanoption!Lifthipstoformastraightlinefromshouldersto heelsPaulMillerOriginatedinancientIndiawithaviewtoattainastateofpermaneHere'stheultimateyogaposedirectoryfeaturingpopularyogaposes(asanas) forbeginners,intermediateandadvancedyogisWekickoffourcollectionofyogaposeswithafull-blownyogaposechartIfyouarelookingtogetintoyogabut overwhelmedwheretostart,thisbeginneryogaroutineistheperfectsolution.