A balanced yoga routine can combine movement, breathing and rest. The following eight practices are arranged as a simple educational sequence.
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1. Tadasana
Stand with even support through both feet and observe the alignment of the spine.
2. Urdhva Hastasana
Raise the arms without lifting the shoulders or forcing the ribs forward.
3. Supported Chair Pose
Move the hips backward while holding a wall or chair.
4. Low Lunge
Use blocks and keep the stance short enough for balance.
5. Cat–Cow movement
Move the spine gradually with ordinary breathing.
6. Supported Bridge Pose
Lift the pelvis through a comfortable range or rest it on a block.
7. Nadi Shodhana without retention
Alternate the nostrils gently using light finger pressure.
8. Bhramari and rest
Use a soft humming exhalation, then return to ordinary breathing.
Common mistakes
- Moving too quickly.
- Using strong breathing without preparation.
- Skipping props.
- Leaving no time for rest.
Practice limits
Stop when movement or breathing becomes strained, confusing or unstable. Learn retention, bandha and advanced sequences from a qualified yoga teacher.