Foundational

Foundational Flow for Beginners

A simple, 20-minute sequence designed to introduce beginners to the fundamental movements and poses of a Vinyasa practice. Focuses on breath, alignment, and gentle stretching.

1. Child's Pose

balasana

Breathe Normally

5 breaths

Start here to ground yourself and set an intention for your practice.

2. Cat Pose

marjaryasana

Exhale

5 rounds

Flow between Cat and Cow to gently awaken your spine.

3. Downward-Facing Dog

adho-mukha-svanasana

Exhale

5 breaths

Tuck your toes and lift your hips. Pedal out your feet to stretch your hamstrings.

4. Standing Forward Bend

uttanasana

Inhale

5 breaths

Walk your feet to your hands and hang heavy in Ragdoll.

5. Mountain Pose

tadasana

Inhale

3 breaths

Slowly roll up to stand. Feel your feet on the ground.

6. Warrior II

virabhadrasana-2

Breathe Normally

5 breaths

Step your left foot back. Hold and feel the strength in your legs.

7. Reverse Warrior

viparita-virabhadrasana

Inhale

1 breath

Reach your right arm up and back for a gentle side stretch.

8. Utthita Parsvakonasana

utthita parsvakonasana

Exhale

3 breaths

Bring your right forearm to your right thigh and extend your left arm overhead.

9. Downward-Facing Dog

adho-mukha-svanasana

Exhale

3 breaths

Flow through a vinyasa or step directly back to Downward-Facing Dog. Repeat Warrior II sequence on the left side.

10. Setu Bandhasana

setu bandhasana

Inhale

5 breaths

Lower to your back. Lift your hips for a gentle backbend.

11. Apanasana

apanasana

Exhale

5 breaths

Hug your knees into your chest to release your lower back.

12. Corpse Pose

savasana

Breathe Normally

5 minutes

Release into your final resting pose. Absorb the benefits of your practice.

Sequence Complete

Consider moving into Savasana (Corpse Pose) to integrate your practice.

Go to Savasana