Tired of standing yoga poses? Looking for something gentle, yet challenging. Explore floor yoga poses in this 15-Minute Gentle Earth Salutation Sequence for beginners. In this Yoga Flow class, we’ll move slowly through the poses, giving us time to experience the pose and exploring modifications where needed.
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Earth salutation sequence for beginners
The great thing about this Earth Salutation sequence for beginners is that all the poses are on the floor. However, the downside is, that in the ‘traditional’ sequence there are some tricky transitions. But, in this gentle variation of the sequence, we explore some gentler transitions. Begin in vajrasana or virasana, whichever you feel is most comfortable. Inhale to upward salute and fold into child’s pose. After that, tuck the toes and rise into forward fold, uttanasana.
Return to the floor, sitting in childs pose for a few breaths before coming through all fours and down onto your belly. Rise into cobra, then release and push back to all fours. From here you have an option to rock back to seat through malasana and into dandasana, staff pose. Similarly, you could sweep the legs around and come into seated. From staff pose, fold into paschimottanasana.
Seated, roll back to lying. Use the hands for support if needed. Here you have options to lift one leg at a time. On the other hand, for a tougher core challenge, lift both together. Lifting just 45° away from the floor. Draw the feet to the pelvis, and then lift the pelvis up into bridge. Lower and draw the knees into the chest. Either rock up to seated and take dandasana and paschimottanasana again. Or, roll to the side and push up to seated. Explore the option that works for you.
Bring the knees up and again transition, this time to kneeling with the toes tucked. Finally for the last challenging pose, we explore camel. If you struggle in this pose, you can view my full tutorial on camel for more modifications and adjustments.
After camel, release back to the floor into childs pose. Then, rise up and finish the earth salutation sequence for beginners in seated. Lastly, take a few breaths to ground, and recenter.
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- Had you heard of Earth Salutations?
- Do you prefer floor or standing yoga poses?
- Which pose in the seqence is most challenging for you?