Beginner's Mind: A Back-to-Basics Yoga Sequence

Yoga classes that are open to all levels are a helpful resource for all, regardless of experience. New students won't feel overwhelmed by arm balances or wild inversions, and experienced yogis can benefit from going back to basics and cultivating a beginner's mind — and having a strong foundation is necessary for the more advanced asanas. As this sequence shows, there's always something new to gain from every pose.

 

Bridge Pose is the most mild of the inversions, perfect for any yoga student:

• From Seated Forward Bend, slowly come to seated before lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
• With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
• Stay here for five deep breaths, lifting your hips up as high as you can.