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Yoga flows

Yoga with props for beginners: a 40-minute standing-poses-first sequence

A beginner session in the order a precise, propped yoga class follows: standing poses first, then sitting, then supported poses and a long rest. You'll need a wall, two blocks or thick books, a belt or scarf, two or three folded blankets and a bolster or firm pillows. Hold each standing pose for a few calm breaths, come out, then do it again: the second time usually feels steadier. Nothing should hurt; add a prop until it doesn't.

40 minBeginner11 movesA step · Firm cushion · A wallCalves · Hamstrings · Adductors · Quads · Glutes · Back
Follow along: a timer, a cue and the next move, one step at a time.

Arrive

  1. Mountain pose (Tadasana)2 × 5 to 10 breaths
    Beginner · Calves, Back, Abs · 3D demoFeet hip-width apart, weight even through both feet, a block squeezed lightly between your thighs if you like; the move page's doseHarder: Tree pose (Vrksasana)
  2. Breath reach5 breaths
    Beginner · 3D demoArms up as you breathe in, down as you breathe out; on the last rounds, interlace your fingers and turn your palms to the ceilingHarder: Slow breathing (6 breaths a minute)

Standing poses

  1. Triangle pose (Utthita Trikonasana)2 × 20 to 30 s each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoBack heel against a wall, your lower hand on a block; come up on a breath inEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
  2. Warrior II (Virabhadrasana II)2 × 20 to 30 s each side
    Intermediate · Quads, Glutes, Adductors · 3D demoBack heel to the wall, front knee over your ankle; a chair under your front thigh if your leg tiresEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  3. Extended side angle (Utthita Parsvakonasana)2 × 20 to 30 s each side
    Intermediate · Quads, Glutes, Adductors · 3D demoForearm on your front thigh, or your hand on a blockEasier: Warrior II (Virabhadrasana II)Harder: Half moon pose (Ardha Chandrasana)
  4. Pyramid pose (Parsvottanasana)20 to 30 s each side
    Intermediate · Hamstrings, Calves, Back · 3D demoHands on blocks or a chair seat, back long. With glaucoma, use the chair and keep your head upEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Standing splits (Urdhva Prasarita Eka Padasana)
  5. Wide-legged standing forward fold (Prasarita Padottanasana)30 to 60 s
    Beginner · Hamstrings, Adductors, Back · 3D demoHands on blocks, back slightly arched and head up, as the beginner sequence shows itHarder: Pyramid pose (Parsvottanasana)

Seated

  1. Staff pose (Dandasana)3 × 30 s
    Beginner · Back, Abs, Hamstrings · 3D demoOn a folded blanket: hands beside your hips, then arms up, then a belt around your feetHarder: Boat pose (Navasana)

Supported poses

  1. Reclining bound angle pose (Supta Baddha Konasana)5 min
    Beginner · Adductors, Chest · 3D demoA bolster or firm pillows lengthwise under your back, a belt around your hips and feet, a cushion under each thigh; the top of the move page's 2 to 5 minutesHarder: Wide-angle seated forward fold (Upavistha Konasana)
  2. Legs up the wall (Viparita Karani)5 min
    Beginner · Hamstrings, Calves · 3D demoA folded blanket under your hips. With glaucoma, ask your eye doctor first and keep your hips flat with a blanket under your head, or skip it; skip it in later pregnancyHarder: Plow pose (Halasana)

Rest

  1. Corpse pose (Savasana)5 to 10 min
    Beginner · 3D demoA folded blanket under your head and a bolster under your knees; roll to your side to come up. Up to 10 minutes is the move page's dose

Tips

  • Trial classes ran once or twice a week for 60 to 90 minutes, with 20 to 30 minutes of home practice on other days; this session can be your home practice.
  • In one trial, once a week did as well as twice for stress, and people kept it up better.
  • With glaucoma, leave out inversions, keep folds head-up, and ask your eye team about legs up the wall.
  • With osteoporosis, keep your back long in every fold.
  • If you're older or your balance is unsteady, keep a wall or chair within reach in the standing poses.
  • When you're ready, try an introductory class with a certified teacher, and tell them about any health problems, injuries or pregnancy.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga with props for beginners: a 40-minute standing-poses-first sequence take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, Firm cushion, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.