There are many ways to help to practice for many yoga students. These can be pictures and videos that provide instructions and serial directions for specific poses. It helps you establish a regular yoga flow, places the yoga practice in your routine life, organizes, and apply it in a balanced way.
When you first start your yoga life, you may not have any idea how to create a flow on your own or what program you should follow. This is a perfectly normal situation. Beginners should not follow streams in which poses are included well above their level. To help beginner and intermediate yoga students struggling with such a lack of knowledge, it is recommended that you follow a detailed guide on how to improve and sustain your yoga practice.
A balanced practice must include a sense of flow and movement. This flow usually begins with a warm-up and focus phase, shifts with increasing intensity to a process that focuses on a particular category of postures, and ends with the final phase that calms and stagnates the nervous system.
Advice for beginner and intermediate yoga students is to work daily on a basic practice that emphasizes standing postures. Along with standing postures, either leaning forward or backbend should be added, if possible, with additional emphasis and alternately every day. The basic postures that are recommended to be done every day into your daily yoga flow are Salamba Sirsasana (Head Pose), Salamba Sarvangasana (Shoulder Pose), Halasana (Plow Pose), Setu Bandha Sarvangasana (Half Bridge Pose), Viparita Karani (Supported Inverted Pose) and Savasana ( Corpse Pose) must be added.
Please be aware that the proposed rules are never fixed. These recommendations are simply a roadmap for beginner and intermediate learners. Yoga students are always encouraged to investigate whether they feel good or not. Accordingly, it is recommended to organize their practices. The designed yoga flow may be changed only after the effects of the traditional sequence practice are fully understood. It will be difficult to distinguish the consequences of your own changes without a foundation in the original series. For your own sake, please stick to the basic rules.
Yoga Flow for Beginner Level
To practice yoga regularly, waiting for a good yoga teacher or a good book or DVD that you can easily reach among your precious and limited time is like preventing yourself from exploring a magical world: the world inside you!
Instead of doing 1 hour of yoga once a week, you can start your yoga practice regularly at home by aiming to do 15-20 minutes of yoga every day and following the recommended flow. This flow will activate all parts of your body, stimulate the glands and internal organs to keep them healthy, balanced energy centers, strengthen your immune system, regulate metabolism, and help all systems work properly.
Here, for now, it is recommended to start with your body, when you are ready, more will find you already. Start from wherever you are physically right now. Any posture that is best for you when you are in and the situation you are in is the best posture for you that you can remain comfortable and stable for now. And even if the condition of your body changes every day, start by accepting yourself as you are, then explore what you can do for your improvement.
Now is the time to release all the tensions, all the burdens you carry. Give yourself complete control, trying to be perfect, and allow yourself to relax. Keep your chest and heart open, start by breathing deep, soft, and slow to practice your yoga flow. You will see more awareness and more positive change in yourself as you get to know yourself and your limitations and begin to breathe naturally and properly even while doing postures, and as you practice regular yoga.
Take care to ‘live’ what you practice on your yoga mat in your real life as well: correct breathing, awareness, harmony, balance, integrity, harmony, concentration, patience, unity, strength, coordination, tranquility, calmness, and peace. We wish you to reach your true self with a healthy body, soul, and mental integrity.
- Comfortable sitting (Sukhasana)
- Seated spine stretches
- Diamond pose (Vajrasana)
- Cow head pose (Gomukhasana)
- Cat yawn (Marjarasana) and Child Pose (Balasana)
- Pigeon prep pose (Eka pada rajakapotasana)
- Crow prep pose (Bakasana)
- Mountain pose (Tadasana)
- Stretching on your tiptoes
- Stretching sideways
- Standing stretching of the spine
- Tree pose (Vrksasana)
- Triangular pose (Trikonasana)
- Stretch forward (Pashimotanasana)
- Table pose (Purvottanasana)
- Spine rotation (Vakrasana)
- Airplane pose
- Grasshopper (Salambasana)
- Rolling on your back (Pavanamuktasana)
- Shoulder pose (Sarvangasana)
- Plow pose (Halasana)
- Half wheel pose (Setu bandhasana)
- Deep relaxation (Shavasana)
After practicing deep relaxation for 5 minutes, first, turn to the side, then straighten up and make a comfortable cross-legged, breathe naturally. By combining your palms on your chest, you can finish your yoga practice by wishing peace, tranquility, freedom, love, and health to yourself, your family, all your loved ones, and all beings in the world. When you’re ready, open your eyes. Namaste.
Yoga Flow for Intermediate Level
Vinyasa yoga is a great yoga flow for intermediate yoga students. It starts with warm-ups and Surya Namaskara (greeting the sun), consisting of a series of movements in Vinyasa style, and completes with some asanas (postures) and deep relaxation that can be performed standing and on the ground. Vinyasa means postures follow the natural flow of breaths. During vinyasa yoga, each movement is practiced with one breath, when a pose is held, the breath is not held and left to its natural flow. Breaths should always be taken in and out deeply, softly, and slowly.
If you have any discomfort, especially slipped disc, heart disease, high blood pressure, problems with knees, waist, and neck vertebrae, etc., please consult your doctor before starting this flow. Do not apply this flow if you are sick or very tired. High blood pressure patients should not tilt their heads down from the heart, and women should not practice inverted postures (postures with feet above the waist, e.g. shoulder stance, hand stance, etc.) during a menstrual period.
Yoga asanas should be practiced when the stomach is empty. When necessary, postures can be supported with pillows and blankets under the knee, wrist, or hip. This flow is a sample 30-minute flow for intermediate yoga students. However, while following this flow, you can add the warm-up and asanas found in the beginner level sample yoga flow to your yoga practice.
- Comfortable sitting (Sukhasana)
- Cat pose series (Marjariasana)
- Child pose (Balasana)
- Dog pose series (Adho Mukha Svasana)
- Sun salute series 1 (Surya namaskar 1)
- Sun salute series 2 (Surya namaskar 2)
- Half lotus tree pose (Ardha baddha padmaanasana)
- Chair – Eagle – 3rd Warrior Postures Series (Utkasana – Garudasana – Virabhadrasana 3)
- Series of standing forward stretches (Prasarita padottanasana)
- Butterfly pose (Badakonasana)
- Spine rotation (Matsyendrasana)
- Yawn forward in half lotus pose (Ardha baddha padma paschimottasanna)
- Guru Marichi pose (Maricyasana)
- Stretch forward (Pashimottanasana)
- Ski pose (Navasana)
- Fish pose (Matsyasana)
- Inverted hero pose (Supta virasana)
- Shoulder stance (Sarvangasana)
- Plow pose (Halasana)
- Dolphin pose series
- Hand pose (Adho Mukha Vrksasana)
- Deep relaxation (Shavasana)
After practicing deep relaxation for 5 minutes, first, lie on your side, then sit up with the help of your hands and sit on a comfortable cross-legged, breathe naturally. You can finish your yoga practice by joining your palms on your chest, wishing that this exercise brings peace, tranquility, freedom, love, and health to yourself, your family, all your loved ones, and all beings in the world, and by chanting the om mantra. When you are ready, open your eyes slowly. NAMASTE.
Shoulder Opening Yoga Flow
Relax your taut upper body. This shoulder-opening yoga flow can help relieve headaches and reduce back and neck pain by relieving contractions. These movements are suitable for all levels. This sequence of exercises will prompt you to move your shoulders away from your ears, open your chest, and deepen your breathing. If you feel any pain or discomfort, check your pose, do not try too hard or stop completely.
- Easy seat (Sukhasana)
- Cow/cat pose (Btilasana/Marjaryasana)
- Thread the needle
- Dolphin pose (Makarasana)
- Sphinx (Salamba bhujangasana)
- Locust (Salabhasana)
- Child pose (Balasana)
- Prayer Mudra (Anjali Mudra)
- Down dog (Adho mukha Svanasana)
- Down dog split, open hip bent knee (Eka pada adho mukha svanasana B)
- Warrior 1 (Virabhadrasana 1)
- Devotional warrior (Chakti virabhadrasana)
- High lunge (Utthita ashwa sanchalanasana)
- Warrior 2 (Virabhadrasana 2)
- High lunge (Utthita ashwa sanchalanasana)
- Peaceful warrior (Shanti virabhadrasana)
- Extended side angle (Utthita parsvokonasana)
- Fully bound side angle (Baddha parsvokanasana)
- Bow pose (Danhurasana)
- Standing forward bend (Uttanasana)
- Standing arms up
- Standing side opener (Katichakrasana)
- Squat palm press (Malasana)
- Squat open arm twist (Malasana variation)
- Cow face arms (Gomukhasana arms)
- Eagle Arms (Garudasana arms)
- Deep relaxation (Shavasana)
After practicing deep relaxation for 5 minutes, first, lie on your side, then sit up with the help of your hands and sit on a comfortable cross-legged, breathe naturally. You can finish your yoga practice by joining your palms on your chest, wishing that this exercise brings peace, tranquility, freedom, love, and health to yourself, your family, all your loved ones, and all beings in the world, and by chanting the om mantra. When you are ready, open your eyes slowly. NAMASTE.
Yoga Flow for an Energetic Start to the Day
We all feel stiffness in our bodies after so many hours of sleep in the morning. Therefore, simple twists and twists that will gently stretch and awaken the body in the morning are ideal for morning practice. Bending and twisting increases circulation, especially in the lymph system. When we stimulate the lymphatic system early in the morning, our energy increases and we spend our day more efficiently.
Below you will find an ideal flow to start your day with. You can hold the first two poses longer and even do it without getting out of bed. You can repeat the following pose sequence for 2-4 rounds as a breath and a movement, or you can practice these poses alone.
While following the flow, it is very important to pay attention to the relationship between movement and breath. Vinyasa increases heat due to the relationship between flow, movement, and breath enhances elegance and coordination, increases lung capacity, and improves awareness. Let your breath be your guide throughout the entire practice.
- Sucirandhrasana: This pose helps to stretch the hips safely and effectively. Place the right ankle over the left knee and pass your right hand through the middle triangular space. Lift the left foot and knit your hands behind the left leg. Keep the left leg closer to you without disturbing the hips and keep the feet active. The back of the head is on the ground, shoulders are relaxed. You can stay 5-10 breaths in this pose. Do not neglect to apply the same length for the other side after making one side.
- Simple twist: Put your feet on the ground by bending the knees. Throw the right leg over the left leg. Move your hips slightly to the right, and lower the knees to the left. The arms should be spread out. Drop your head to the right. Make sure the right shoulder is on the ground. You can stay 5-10 breaths in this pose. Do not neglect to apply the same length for the other side after making one side.
- Satangasana: Get on all fours. Keep your wrists just under your shoulders and your wrist creases parallel to the short edge of the mat. Spread the palms completely on the floor. Shoulders broaden sideways. Keep your knees right under your sitting bones. Make sure the neck is comfortable and within the natural curve of the spine.
- Cow / Cat: Start the cow pose from Satangasana. While breathing, lift the top of the head and sitting bones upwards. Let the belly button soften towards the ground. Lift the chest and head, but your neck is comfortable. Roll the back like a cat as you exhale as you begin the cat pose. Let the belly button move towards the spine. The coccyx and head become heavy.
- Needle / Thread Pose: While breathing in Satangasana, open the right arm to the side and pass it under the left arm while exhaling. Let the shoulder and temple come to the ground. Take care to be turned between the shoulder blades and to maintain the stability of the hips. You can stay 3-5 breaths here.
- Balasana: While breathing out from Satangasana, lower the hips back to the heels. Keep the arms strong and long. Let the breaths expand the back body. If you apply this pose alone or if you feel like it, you can stay 3-5 breaths here.
- Vajrasana: Come from Balasana towards sitting, walking the hands back. Let the spine be in its natural curve. Don’t let the heels fall sideways here. Not letting the heels fall to the sides will help the feet to stretch well. If you are having difficulty with this, you can put a roller under your ankles. If it is difficult for your hips to land on the heels, you can put a cushion under your butt. As you breathe in this pose and raise your arms up, keep your front ribs soft.
- Sitting sideways: While exhaling, bring one hand to the ground and extend the other arm to the side of the ear. Let the side ribs begin to open and watch the movement like an accordion with your breath. While the trunk side is elongated, the sitting bones continue to be equally heavy.
- Seated twisting: While exhaling, turn to one side, bring one hand to the outside of the knee and the other hand to the ground. Here, the spine is long, rotated on its axis. Continue to grow from the top of the head and gaze backward if the neck is comfortable, otherwise towards the direction of the chest.
- Simple backbend: While breathing in Vajrasana, raise the arms up and start opening backward while exhaling, and the fingertips of the hands come back to the ground. As you breathe, rise above the chest and keep the chest open while staying in the pose. Sitting bones are heavy.
- Adho Mukha Savanasana: From Satangasana, bend your toes to the ground, while exhaling, lift the hips back and up. Let the hands spread out on the ground from all four corners. Strong arms push the ground. Keep your shoulders away from the ears and your neck relaxed. Keep your eyes open. Look towards the knees or between the feet. Continue to raise the seat bones. May your legs be strong. Your heels don’t have to touch the ground. If your waist is too rounded and you have trouble keeping the spine long, you can also use the knees slightly bent.
Levels
Level I: Suitable for beginners in yoga, these lessons are ideal for learning the main poses, starting breathing-movement tracking, and laying the foundations of correct alignment. You can always attend these lessons, in which each pose is given in more detail, or after 1-2 months, you can move on to the next level lessons when you feel ready.
Levels I-II: Suitable for those who have started to advance in a yoga practice but feel the need for more “strengthening”, this flow is suitable for those who will awaken the abdominal area and strengthen the arms and legs while applying strong and balanced flows, details of the challenging poses applied in regular practices. It is also an ideal course for those who want to prepare for reverse postures.
Level II: Lessons in which some new poses are started to be tried while reinforcing the basic poses, sequences, and flows can change, a little more dynamic. It is suitable for students who have attended 3-6 months in Level I and I-II courses. Once you are able to flow comfortably in Levels I-II lessons, it is recommended that you try the II course.
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