Yoga Sequence for Beginners: How to Structure One That Works for You

Starting yoga as a beginner can feel both exciting and a little daunting. With so many poses, styles, and tips out there, it’s normal to wonder where to even begin.

The good news? Yoga isn’t about perfection or flexibility – it’s about connecting with your body, calming your mind, and feeling good in the process.

A thoughtfully designed yoga sequence can ease you into the practice, offering structure and guidance so you know exactly what to do.

Here’s what you need to know.

What Is the Correct Sequence of Yoga?

If you’ve ever wondered whether there is a “correct sequence” for practicing yoga, the short answer is no, there isn’t a one-size-fits-all approach. However, that doesn’t mean that yoga is random or chaotic. While the perfect sequence truly depends on your style of yoga, goals, and physical needs, there are general principles and options to help guide your practice.

Structured Styles of Yoga

Some yoga styles follow a set sequence, offering consistency and progression over time. These structured practices are great for those who prefer order and repetition in their routines.

• Ashtanga Yoga: Known for its disciplined approach, Ashtanga includes six series of poses that students master progressively. Each series is carefully designed to lead practitioners through increasingly more challenging asanas (poses), creating a dynamic and cleansing flow (1).
• Bikram Yoga: This hot yoga style consists of 26 specific poses and two breathing exercises performed in a room heated to 105°F. Each session adheres to the same series of postures to promote focus, alignment, and stamina (2).

The benefit of structured styles is the ability to immerse yourself in the practice without constantly wondering “what’s next?” Over time, repetitive sequences can help strengthen both your body and your mind.

Freestyle Approaches

Other yoga styles, such as Vinyasa or Power yoga, thrive on creativity and adaptability. The flow in these practices lets you, or your instructor, tailor sequences to suit the day’s mood, energy levels, or physical intentions.

• Vinyasa Yoga: Often referred to as “flow yoga”, Vinyasa emphasizes the transition between poses in a fluid sequence. This style offers freedom for a different practice every time, which makes it ideal for those who enjoy variety. Poses are often aligned with the rhythm of the breath, providing a meditative yet dynamic experience (3).
• Power Yoga: A more fitness-oriented variation of Vinyasa, this style is about building strength and endurance (4). Teachers have creative control over poses, so every class feels fresh.

Freestyle approaches allow for an intuitive practice, which makes them perfect for those who crave flexibility and innovation in their sessions.

What Are the 6 Sequences of a Yoga Class?

The idea of six sequences or sections can mean slightly different things depending on the context.

• The Six Series of Ashtanga Yoga

One possible origin of the “six sequences” idea is tied to the structured nature of Ashtanga yoga. This practice, developed by Pattabhi Jois (5), consists of six distinct series:

1. The Primary Series (Yoga Chikitsa or “Yoga Therapy”) focuses on detoxifying the body and building foundational strength.
2. The Intermediate Series (Nadi Shodhana or “Nerve Cleansing”) works to purify the nervous system and deepen flexibility.
3. The Advanced Series (Sthira Bhaga or “Strength and Grace”) includes three sub-series demanding extreme strength and balance.

Each sequence has a determined order of poses that practitioners follow progressively as they build skill and endurance. This rigid structure ensures continuity and a pathway for personal growth. If you practice Ashtanga yoga, the six sequences directly refer to this series.

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• The 6-4-2 Framework for Class Planning

Outside of specific yoga traditions like Ashtanga, modern class planning often incorporates a framework called the 6-4-2 method (6). This approach prioritizes maintaining balance and engaging the whole body during a session. Each class is built around:

1. Six Moves of the Spine
   These include forward folds, backbends, side bends (on both sides), and twists (on both sides). This ensures the spine moves through its full range of motion.
2. Four Lines of the Legs
   The front, back, inner, and outer lines of the legs are engaged through poses like lunges, warrior variations, and side planks. This keeps the lower body strong and flexible.
3. Two Core Actions
   Stabilizing and articulating movements in poses such as plank or cat-cow ensure the core is activated, supporting fluid transitions and stability throughout the practice.

Using this framework, yoga instructors can ensure each class is cohesive, balanced, and adaptable to the needs of students.

• The General Six-Part Structure of a Yoga Class

For those not tied to specific styles or frameworks, the six sequences can also refer to the general structure of how yoga classes are often organized. This six-step flow creates a holistic and balanced practice:

1. Warm-Up
   Gentle movements and stretches such as child’s pose, cat-cow, or sun salutations prepare the body for more intensive poses.
2. Standing Poses
   This includes foundational poses such as warrior I and II, triangle pose, or chair pose, designed to build strength and stability.
3. Balancing Poses
   Balancing postures such as tree pose or eagle pose challenge focus and steadiness while engaging the core.
4. Seated Poses
   Once on the mat, poses such as pigeon pose or forward folds target deeper stretches, particularly for the hips and hamstrings.
5. Backbends or Inversions
   The more dynamic part of the session may include postures such as bridge pose, wheel, or supported shoulderstand, which energize and strengthen the body.
6. Cool-Down
   Finally, relaxing poses such as reclined twist or legs-up-the-wall bring the practice to a calming close, leading into Savasana, the ultimate rest pose.

This six-part structure isn’t mandatory, but serves as a guideline for crafting a well-rounded experience.

Read more: Yoga Alignment: How It Transforms Your Practice and Boosts Your Results

How Many Poses Should Be in a Yoga Sequence?

The number of poses in a sequence can vary based on the style of yoga, the session length, and the specific goals of the practice.

The Style of Yoga

The style of yoga you’re practicing plays a big role in determining the structure and number of poses. For example, some yoga traditions have established guidelines. Bikram yoga, for example, adheres to a strict set of 26 poses performed in sequence, while Ashtanga yoga also features structured primary and advanced series.

On the flip side, more freestyle approaches such as Vinyasa or Power yoga allow for a varied number of poses that can be adapted to your energy, creativity, or class intention. Restorative yoga, with its focus on holding poses for longer durations, may only include a few relaxing asanas in a single session.

Session Duration

The length of your yoga session naturally affects how many poses you can incorporate. Shorter 15-20-minute practices may work well with 10 to 15 poses, flowing through warm-ups, a few core focus poses, and time for a proper cool-down.

Conversely, a 60-minute practice offers the opportunity to explore 20 to 40 poses, depending on the class pace. Whether it’s a slow, alignment-focused session or a quicker-paced Vinyasa, the time available will shape your sequence.

Goals and Intentions

Your goals for the practice are another key consideration. A session focused on reaching a peak pose, such as an arm balance or deep backbend, may revolve around 15 to 20 preparatory poses that specifically target muscle groups and mobility. On the other hand, a relaxing and restorative practice could involve just a handful of poses that are chosen to soothe the body and mind.

Quality over Quantity

Instead of focusing on the number of poses you “should” include, focus on the depth of your practice. Holding fewer poses for longer allows you to connect with your breath and work deeply on alignment.

Similarly, moving purposefully through each transition ensures your body remains safe and supported, regardless of the sequence.

Rushing through dozens of poses can lead to a scattered mind or even physical strain. Prioritizing smooth transitions and mindful movement creates a more cohesive and enjoyable flow.

How Do You Sequence a Beginner Yoga Class?

Whether your session is structured or freestyle, certain principles can guide you toward a safe and fulfilling practice:

Step 1: Start With a Warm-Up

Starting with gentle stretches or grounding movements prepares your body for more intense poses. This may include seated poses, breathing exercises (pranayama), or simple flows, such as cat-cow stretches.

Step 2: Build Progressively

Move from simpler to more complex poses. Warming up with standing poses or sun salutations leads to deeper stretches or challenging postures such as backbends and arm balances.

Step 3: Use Counterposes

Yoga sequences often balance intense poses with “opposite” movements. For example, after a series of backbends, you might transition to forward folds to gently release the spine.

Step 4: Cool Down Mindfully

End your practice with relaxing stretches and calming poses, such as seated forward bends, gentle twists, and, most importantly, savasana (corpse pose). This helps your body reset and allows the benefits of your session to integrate.

Step 5: Prioritize Safety and Intention

The order of your poses isn’t as important as ensuring safety, setting a clear intention, and listening to your body. For example, warming up thoroughly prevents injuries, particularly during challenging asanas. Similarly, having a goal for your practice (e.g. gaining flexibility, building strength, or calming your mind) informs which poses to incorporate and in what order.

What Is an Easy Yoga Sequence for Beginners?

Below is an easy-to-follow yoga sequence that is designed using the six-part structure of a yoga class.

Remember to:

• Move at your own pace and listen to your body. Adjust poses as needed to feel comfortable.
• Use props like yoga blocks or a blanket for added support in poses.
• Focus on your breath throughout the practice to stay present and centered.

1. Warm-Up (5 Minutes)

Child’s Pose (Balasana): Kneel on the mat, sit your hips back onto your heels, and stretch your arms forward, resting your forehead on the mat. Breathe deeply for 5 breaths to relax your lower back and shoulders.

Cat-Cow Stretch (Marjaryasana/Bitilasana): Come onto all fours. On an inhale, look to the sky, arch your back (cow pose), lifting your chest and tailbone. On an exhale, round your spine (cat pose), drawing your chin to your chest. Repeat gently for 5 breath cycles to increase mobility for your spine.

Seated Neck Stretch: Sit cross-legged, gently tilt your head to one side to stretch the neck, hold for 3 breaths, and switch sides. This releases tension before you move on to more dynamic poses.

2. Standing Poses (10 Minutes)

Mountain Pose (Tadasana): Stand tall with your feet hip-width apart and your arms by your sides. Ground your feet firmly into the mat and lengthen your spine. Breathe deeply here for 5 breaths to find stability.

Warrior I (Virabhadrasana I): Step one foot back, keeping your front knee bent and your back leg straight. Lift your arms overhead and face forward. Hold for 5 breaths, then switch sides. This strengthens your legs and opens the chest. For more details about Warrior sequence, take a look at our prior publication.

Forward Fold (Uttanasana): From standing, hinge at your hips and slowly fold forward, letting your arms hang. Bend your knees slightly if necessary. Hold for 5 breaths to release the hamstrings and lower back.

3. Balancing Pose (5 Minutes)

Tree Pose (Vrksasana): Stand on one foot and place the sole of your other foot on your ankle, calf, or thigh (avoiding the knee). Bring your palms together at your chest or raise them overhead. Hold for 3-5 breaths before switching sides. This improves balance and strengthens the legs.

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4. Seated Poses (10 Minutes)

Seated Forward Fold (Paschimottanasana): Sit with your legs extended. Reach forward gently over your toes, keeping your spine long. Hold for 5 breaths to stretch the hamstrings and back.

Butterfly Pose (Baddha Konasana): Bring the soles of your feet together, allowing your knees to drop to the sides. Hold your feet and gently press your knees down. Breathe here for 5 breaths to open the hips.

Seated Twist (Ardha Matsyendrasana): Sit with one leg extended and the opposite foot crossed over it. Place your opposite elbow on the outside of the bent knee and twist gently, looking over your shoulder. Hold for 5 breaths and switch sides to stretch the spine.

5. Backbend (5 Minutes)

Bridge Pose (Setu Bandhasana): Lie on your back, knees bent, and feet hip-width apart. Press into your feet and lift your hips, keeping your arms at your sides. Hold for 5 breaths before slowly lowering down. This strengthens the back and opens the chest.

6. Cool-Down and Relaxation (5 Minutes)

Knee-to-Chest Pose (Apanasana): Lie on your back and hug both knees into your chest, gently rocking side-to-side for a comforting lower-back stretch. Hold for 5 breaths.

Savasana (Corpse Pose): Extend your legs, rest your arms by your sides with palms facing up, and close your eyes. Breathe naturally and relax completely for 3-5 minutes to absorb the benefits of your practice.

How Do I Memorize My Yoga Sequence?

Start by breaking the flow into smaller sections, focusing on learning one group of poses at a time. Repetition is key, so practice the sequence frequently and aim to connect the poses in a way that feels natural.

Visual aids, such as writing down the sequence or using a yoga video, can also help. Try saying the names of the poses aloud as you move through them to reinforce your memory. Over time, the transitions will feel instinctive.

Another tip is to pay attention to the logic of the sequence. Many yoga flows follow a natural progression, such as warm-ups leading to more dynamic poses and ending with relaxation. Understanding this structure can help you remember what comes next.

Read more: 3 Yoga Sequences For Beginners To Try At Home

How Long Should a Beginner Yoga Class Be?

For beginners, a yoga class should typically last 20 to 30 minutes. This duration allows enough time to warm up, practice a few foundational poses, and cool down without feeling overwhelmed.

As you gain more confidence and strength, you can gradually extend your practice to 45 minutes or an hour. The key is to listen to your body and avoid overexertion. If shorter sessions fit better into your schedule, even 10-15 minutes of daily practice can make a difference. The focus should always be on consistency rather than duration.

Frequently Asked Questions

• Which yoga style is best for beginners?

Hatha yoga is often recommended for beginners as it focuses on basic poses, gentle stretches, and a slower pace. Other beginner-friendly styles include Yin yoga for relaxation or Vinyasa yoga for simple flow sequences.

• What is the first yoga pose to learn?

Mountain pose (Tadasana) is a great starting point. It teaches proper alignment, balance, and breath awareness, which are essential foundations for other poses.

• Should beginners do yoga every day?

Beginners can practice yoga daily if sessions are short (10-20 minutes) and focused on gentle poses. Allow time to rest if your body feels sore and gradually increase the frequency as your strength and flexibility improve.

• Which is the hardest yoga for beginners?

Ashtanga and Power yoga are considered challenging for beginners due to their faster pace and physically demanding sequences. It’s best to start with a slower style before you progress to these types.

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The Bottom Line

Finding the right yoga sequence as a beginner is the first step toward a fulfilling and rewarding practice. Starting with simple poses, such as mountain pose or child’s pose, can help you build confidence and develop a connection with your body. With regular practice, you’ll gain strength, flexibility, and a sense of calm.