Yoga for Beginners: Easy Seated Flow Sequence to Warm Up the Side Body

Some days you don't feel like standing up. Or walking around. Some days you may feel lazy as f*ck! Or, maybe you have some sort of injury which doesn't allow your legs to be doing much during your practice. Maybe you have to be gentle on your ankles for a bit.

Yoga doesn't have to take an entire hour. At all. If you give yourself just a few minutes each day to commit to practicing the physical stretches and mental meditations, you'll feel so much more of an achievement. You may actually end up practicing for much longer than that if you lose track of time! If you tell yourself to commit to an hour, and you don't finish the hour, you could feel more defeated than anything.

Now, I know some of you Rogue Yogis will say you'll practice for an hour and REALLY go for an hour! Kudos to you!! This advice is for those that want to set some smaller, digestible goals that you can set aside time for. With an insanely busy schedule, mentally trying to fit in an hour can seem daunting sometimes.

So, here's a very short yoga flow for beginners. This involves sitting in Easy Pose (sukhasana) and simply moving your arms, waist and upper body.

Ironically, "Easy Pose" may not feel as easy or as comfortable. Many people spend their days sitting in a non-ergonomically-designed chair. Hips and upper thighs become rather tight, which pulls the knees up. In this case, I'd recommend that you sit on top of a folded blanket. (You'll see tons of mexican blankets in many yoga studios). This gently elevates your hips above your ankles, relaxes your thighs, and allows to feel a bit more at ease (so you don't fidget as much during your mini-flow).

Keep the spine long, top of the head in line with your tailbone. Inhale both arms up, lengthen the side body, arms reach high...

Yoga for Beginners, Easy Twist, Yoga Poses for Beginners, Yoga for Weight Loss

Exhale, twist left. Right hand on left knee, left hand behind you. You can gaze to the left, or gaze over your left shoulder...

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Inhale both arms up to the sky, lengthen side body...

Yoga for Beginners, Easy Twist, Yoga Poses for Beginners, Yoga for Weight Loss

Easy Twist Yoga Flow for Beginners

Exhale, twist right. Left hand on right knee, right hand behind you. You can gaze to the right, or gaze over your right shoulder...

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Inhale both arms up, reach for the sky...

Yoga for Beginners, Easy Twist, Yoga Poses for Beginners, Yoga for Weight Loss

Exhale hands to heart, "Anjali Mudra" (to reground yourself, also as a sign of respect to your teachers, fellow Rogue Yogis, and everyone that paved the way before you).

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Try 3-5 full rounds of this. It's rather gentle, may be relaxing, and can be a great start to a longer sequence!

For the full video, check it out below!


Julie (Your Local Rogue Yogi)