Sequences · Beginner

A Beginner Vinyasa Flow

A 25-minute yoga flow sequence built for beginners. Move slowly, let the breath lead, and rest whenever you need to. No props required — a mat and a quiet corner are enough.

Duration
~25 min
Level
Beginner
Style
Vinyasa

How to use this sequence

Read through the flow once before you start. On the mat, work down the list in order. Each step lists a target number of breaths — that's the pace, not a rule. If a pose feels sharp, back off; if it feels good, stay another breath or two.

Poses labeled “each side” are done twice — once on the right, once on the left.

  1. 01

    Easy Seat — Arrive

    Sukhasana · 10 breaths

    Sit tall, hands on the thighs. Lengthen the exhales. Set a soft intention for the practice.

  2. 02

    Ocean Breath

    Ujjayi Pranayama · 10 breaths

    Soft constriction at the back of the throat, breath audible like a wave — 4-count inhale, 6-count exhale.

  3. 03

    Cat–Cow

    Marjaryasana–Bitilasana · 8 breaths

    Tabletop. Inhale drop the belly, gaze up; exhale round the spine, chin to chest.

  4. 04

    Downward-Facing Dog

    Adho Mukha Svanasana · 5 breaths

    Hands shoulder-width, hips lift up and back. Pedal the heels. Knees stay soft if needed.

  5. 05

    Standing Forward Fold

    Uttanasana · 5 breaths

    Step to the top of the mat. Soft knees, heavy crown. Let the head hang.

  6. 06

    Sun Salutation A ×3

    Surya Namaskar A · 1 breath per movement

    Inhale reach up · exhale fold · inhale half-lift · exhale plank & lower · inhale up-dog · exhale down-dog (5 breaths) · step forward, half-lift, fold, rise.

  7. 07

    Low Lunge

    Anjaneyasana · 5 breaths each side

    Back knee down, front knee stacked over the ankle. Hands to the front thigh or lift overhead.

  8. 08

    Warrior II

    Virabhadrasana II · 5 breaths each side

    Front knee bent, arms parallel to the floor. Gaze past the front hand. Shoulders soft.

  9. 09

    Extended Triangle

    Utthita Trikonasana · 5 breaths each side

    Front leg long, hand to shin or block. Top arm reaches up, chest opens to the sky.

  10. 10

    Tree Pose

    Vrksasana · 5 breaths each side

    Standing leg strong, foot to the calf or inner thigh — not the knee. Hands at heart or overhead.

  11. 11

    Seated Forward Fold

    Paschimottanasana · 8 breaths

    Legs long, fold from the hips. Reach for the shins, ankles, or feet. Length before depth.

  12. 12

    Reclined Twist

    Supta Matsyendrasana · 6 breaths each side

    Knees to chest, drop to one side. Arms in a T. Gaze over the opposite shoulder.

  13. 13

    Final Rest

    Savasana · 5 minutes

    Lie flat, arms and legs relaxed. Let the breath return to natural. Stay as long as you like.

What to do next

When this flow starts to feel familiar, try building your own. Āsana/OS lets you assemble breath-paced sequences from a library of poses and pranayama, then play them back in real time.

Browse the pose libraryStart building sequences