A good yoga workout for beginners includes a warm-up and a cool-down and can feature sequences such as sun salutations, warrior sequences or poses for flexibility. Additional exercises make the workout as long or short as necessary and targets specific needs.
As long as the workout starts with a warm-up and ends with a cool-down, beginners can play around with the duration and type of sequences that they include in their yoga practices. The warm-up should target the areas that hold the most tension in the body. The cool-down is typically about relaxation and may deepen the stretches in the areas targeted in the workout. Some beginners’ sequences for the middle of the workout are sun salutations, standing poses, warrior poses and poses that improve strength or flexibility. The sun salutation is a common sequence in yoga practices and involves the whole body, so it is a good place to start.
It is important for beginners to be careful when practicing certain poses. The five most dangerous poses for beginners are the headstand, handstand, shoulder-stand, four-limbed staff pose (chaturanga dandasana) and standing forward bend. Four-limbed staff poses and standing forward bends are parts of beginner sequences such as the sun salutation, so those new to yoga should take note of whether these parts feel too challenging.