A foundational yoga sequence can build familiarity with standing alignment, gentle strength, balance and rest. The practice should remain repeatable and easy to adapt.
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Sequence
Tadasana
Stand with the feet comfortably apart and distribute weight evenly.
Raised-arm movement
Raise and lower the arms while keeping the shoulders relaxed.
Chair Pose variation
Bend the knees a small amount and move the hips back.
Low lunge
Use blocks beneath the hands and a folded blanket beneath the back knee.
Warrior II variation
Choose a stable stance and keep the front knee within a comfortable range.
Wall-supported balance
Keep one hand on a wall and lightly lift one heel.
Quiet rest
Lie down with the lower legs on a chair or sit supported against a wall.
Breathing approach
Keep the breath natural throughout the sequence. Reduce the range whenever breathing becomes held or hurried.
Common mistakes
- Locking the knees.
- Rushing transitions.
- Practising balance away from support.
- Skipping the final rest.
Practice limits
Stop when movement causes sharp discomfort, dizziness or loss of balance. Use props freely and learn advanced variations from a qualified yoga teacher.
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