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Beginners' Yoga Sequences

10-Minute Yoga Sequence to Get Back to the Basics

There’s no time like right now, the start 
of a new year, to harness your energy and find 
joy in a fresh perspective.

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Warm-up: Sit cross-legged with your hips propped on a blanket or block, if that feels most comfortable. Allow your eyes to close, and find your breath. Stay here for five or so minutes, until you begin to feel ease in your breath.

BACK TO 15 Poses for Finding a Fresh Perspective

Knees-to-Chest Pose

grace flowers, knees to chest pose, apanasana


1 minute, 8-10 breaths

Lie on your back and draw both knees toward your chest. You may hold onto your shins, forearms, or hands. Gently rock side to side, massaging your back body and lower back. Play with gently curling your pubic bone toward your navel and then down toward your mat to release and lengthen your lower back.

See also Ease Low Back Pain: 3 Subtle Ways To Stabilize the Sacrum

Supine Twist, variation

grace flowers, supine twist double knee variation, supta matsyendrasana

Supta Matsyendrasana

2 minutes, 8-10 breaths each side

Keep your knees drawn into your chest. Take your arms out to your sides in a T shape, palms up or down. Ground both shoulder blades down into your mat as you inhale deeply. As you exhale, drop both knees to the right, stacking them atop one another. Take 4–5 breaths and repeat on the other side.

See also Ask the Expert: Do Twists Really Wring Out Toxins?

Cat-Cow Pose

grace flowers, cat-cow poses, bitiliasana, marjaryasana


1 minute, 8-10 breaths

Come to your hands and knees, aligning your shoulders over your wrists, and your hips over your knees. On an inhale, arch your spine, moving your heart forward and up; let your gaze follow. On an exhale, round your spine, pushing the floor away with both hands, gently lifting your navel toward your spine and letting your gaze follow. Repeat 4–5 times, or more if you like.

See also Add Cat Pose and Cow Pose to a Gentle Vinyasa Flow

Cat-Cow Pose, variation

grace flowers, knee to opposite elbow pose

2 minutes, 16-20 breaths

Still on all fours, gently lift your navel to your spine to engage your abdominal muscles. Inhale and extend your right arm forward and your left leg straight behind you, keeping the inner left thigh rolling skyward. Exhale to bring your right elbow and left knee toward each other, rounding your spine and bringing your chin in toward your chest. Inhale and reach your right arm forward and left leg back. Do this 4–5 times on each side.

See also Core Yoga: A Vinyasa Flow to Target + Strengthen Your Abs

Child’s Pose, variation

grace flowers, child's pose with block assist, balasana


2 minutes, 16-20 breaths

Touch your big toes together, let your knees slide a little farther apart, and ease your hips back over your heels with your arms extended. Give yourself a bit more space here by placing a block or blanket under your forehead. Close your eyes and breathe deeply.

See also Find Comfort in Child’s Pose

End here with Savasana

Our Pro

grace flowers, tree pose, vrksasana

Los Angeles–based teacher and model Grace Flowers started her practice 15 years ago. A student of Annie Carpenter, Maty Ezraty, Erich Schiffmann, Shiva Rea, Saul David Raye, and numerous others, Grace has a unique teaching style that encourages artistic exploration in her students. Learn more at