Flow Yoga Sequences for Beginners - Healthy Life Essex

As calming as yoga can be, acquiring a sufficient flow sequence at the beginning of your journey can be quite difficult. Our detailed flow yoga sequences for beginners should help make your journey easier.

Yoga can be defined as a Hindu spiritual and ascetic discipline, a part of which, involves breath control, easy meditation, and the adoption of particular body postures. This exercise form is used in tandem with movements that improve an individual’s health and state of relaxation. Nonetheless, as calming as yoga can be, acquiring a sufficient flow sequence at the beginning of your journey can be quite difficult.

Flow sequences include a series of poses performed one after another and can encompass many different forms of yoga. When performing flow sequences, one should expect a level of variety that is not quintessential to classical yoga.

Yoga Benefits

There are several benefits to practising yoga, specifically flow yoga sequences. One benefit includes acquiring a healthy outlet to release your stresses from the day. Western society is plagued with unique issues that can weigh heavily on your mind and spirit.

By implementing yoga exercises in your life you can take one step to steadying your spirit in the midst of an otherwise hectic lifestyle.

In addition, yoga trains your mind. Often times, we are so busy running around that we do not realise that we have yet to take the time to pause and reflect. Reflection is a powerful tool in terms of learning more about yourself and adequately preparing yourself to deal with the inevitable issues that accompany life.

Lastly, one benefit of participating in flow sequence yoga is that it teaches you how to take care of yourself. Every day we are confronted with people and things that require our time and energy. After a while, that can be quite taxing. Through the art of yoga, you are able to recapture that spent energy. Through each movement and breath, a wave of content begins to wash over you. This refreshing sensation is just one of the virtues that goes along with practising yoga.

Vinyasa Flow Sequence

With that said, in an effort to assist you on your yoga journey, here is a vinyasa flow routine for beginners:

1. Mountain Pose → Urdhva Hastasana/Upward Salute

Start by inhaling and then slowly lifting your arms with your palms faced up towards the callings.

Raise your arms with each inhale and lower them with each exhale.

Repeat this process 5 times.

2. Urdhva Hastasana/Upward Salute → Half-Moon

Move your body side to side and extend your arm down to your heart.

3. Forward Fold → Ardha Uttanasana/Standing Half Forward Bend

Transition to this pose by inhaling and reaching your hands to your shin, thighs, or hips. Make sure to straighten your spine and relax while in this posture.

4. Anjaneyasana/Low Lunge → Utthita Ashwa Sanchalanasana variation/Flying High Lunge

Shift your body into a lower lunge position and inhale your arms up and exhale to sweep them behind you in a flying arms position. Repeat this process 3 times.

5. Plank → Chaturanga Dandasana → Upward-Facing Dog → Downward-Facing Dog

This sequences requires that you first start off in a plank position. As you exhale, you move into the Down Dog position. Finally, inhaling requires that you position yourself in the Up Dog stance.

6. Three-Legged Down Dog → Anjaneyasana/Low Lunge → Utthita Ashwa Sanchalanasana variation/Flying High Lunge

This position is acquired by inhaling to allow your right leg to extend to the air and then exhaling to lower your arms. Repeat this process three times.

7. Uttanasana/Forward Fold → Ardha Uttanasana/Standing Half Forward Bend

For this position you simply need to touch your toes and solute in a Mountain pose.

8. Tadasana/Mountain → Urdhva Hastasana/Upward Salute

After exhaling, put your hands at the centre of your heart and reach up.

9. Uttanasana/Forward Fold → Ardha Uttanasana/Standing Half Forward Bend

Move back with your foot, and place the weight of your right foot to your left shin and vice versa.

10. Anjaneyasana/Low Lunge → Parivrtta Sanchalasana/Low Lunge Twist Pose

Transition to this movement by getting into a lunge and twisting to both sides of your body while holding your breath for three counts.

11. Plank → Chaturanga Dandasana → Upward-Facing Dog → Downward-Facing Dog

Move back into the plank position

12. Three-Legged Down Dog → Anjaneyasana/Low Lunge → Parivrtta Sanchalasana/Low Lunge Twist Pose

Repeat the movements from step 6

13. Uttanasana/Forward Fold → Ardha Uttanasana/Standing Half Forward Bend

Repeat the movements from step 7

14. Tadasana/Mountain → Garudasana/Eagle Pose

Repeat the movements from step 8

15. Urdhva Hastasana/Upward Salute → Mountain Pose with Prayer Hands

End your session by bowing your head and saluting the universe for all of its gifts.

Yoga is a multi-dimensional activity. By incorporating a flow sequence at the beginning of your journey, you are able to confidently dictate the progression of your session and expedite the added benefits of this practice.