There are different variations of beginner’s day yoga asana sequences that you can start practicing, and gradually, as you improve in the practice, move to a more advanced level.

General recommendations for organizing classes and are as follows: the evening yoga practice should be relaxing and restorative, while in the morning it would be good for your classes to be focused on getting a boost of energy and vigor. However, depending on what your motivation for the practice is, the goals and objectives you set for yourself, you can organize your classes to suit your needs at the moment. Since you are a beginner practitioner, the asanas that make up your yoga complex should be performed in simplified versions. Pay attention to the simplifications that are offered to the asanas, start your practice with them, gradually passing to the main variants and complications. Listen to your feelings, never perform asanas by force. It’s important to follow the principle of non-violence with your body. Do not go through pain; perform asanas at the level of tolerable mild discomfort. Always perform compensating asanas, e.g., bends should be compensated by bends and vice versa, and asanas performed on one side should be compensated by performing them on the other side.

Always start your practice with a light warm-up, joint exercises. You can do three rounds of Sun Salutation (Surya Namaskar) – this sequence of asanas will perfectly prepare your body for further practice, warm up the muscles and joints, and, most importantly, help tune in to the practice, especially if each movement is accompanied by the appropriate Surya mantra.

Yoga for beginners at home: the exercises can be chosen with the following recommendations in mind. Start with a standing asana block. You can do several balance asanas. After that move on to bends and flexions. Continue with a block of asanas lying on your stomach, then from a sitting position. Finally, you can perform inverted asanas and conclude your practice with relaxing Shavasana.