Tag Archives: Beginner yoga classes

Episode 64: From Pittsburgh! Expand and Contract, a Beginner 1 hr Yoga Class

18 Jun

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About this yoga podcast episode:

This is a total beginner yoga class, a fantastic class to start with, plus it’s only an hour 😉 Let me know what you think!

I also suggest very strongly to put a blanket or a towel or something folded and supportive beneath your bum, especially if you have a tight lower back, hips and hamstrings. Do as I say, not what you see in the pics 😉 (took the pics at work and there are no blankets or towels there…just dirty carpet!)

The Sequence of Yoga Poses:

Seated Meditation Sequence

Seated Side Stretch and Looking Up

Easy Seated Twist

Wide Baddha Konasana

Seated Forward Bend Prep Vinyasa

Supta Tadasana with arms facing each other

Supta Padangustasana Prep or Full Supta Padangustasana

Knees to Chest

Easy Supine Twist

Hands and Knees

Cat/Cow Stretches


Downward Facing Dog x

Lunge Preparation and Full Lunge (arms inside of front leg)



Arm Salutations

Standing Side Stretches

Tadasana on tippy toes

Half Sun Salutes x 3

Tree Pose


Agni Stambasana Prep

Supine Twist Variation