20 minute Beginners Sequence 1 Outdoors with Instructions

I hope this sequence enables you to practice at home or outdoors with your phone or tablet. Apologies for the sound of the wind on the microphone , it comes and goes.


For those with stiff backs or tight hamstrings use blocks for the hands in the standing poses and sit on a blanket, or block for the seated poses. As always listen to your body and do not force anything.

It is not a competition with anyone or with yourself. ENJOY!

30 minute sequence- Yoga to quieten the mind & a way to manage insomnia

This sequence of Yoga Postures helps to quieten the mind. 

Maintaining the alignment and action of each asana direct your attention inwards.This cultivates a connection with the sacred space inside us that is not thought, or feeling, it is our true nature.

This yoga practice balances hormonal levels and strengthens the nervous system. It is particularly helpful for those who suffer from sleepless nights.

How to
Practice the sequence in the order that it is written. It does not matter if you miss out postures. You could add a couple of postures before the Uttanasana, like lying down leg raises, to prepare your legs and hips for the rest of the sequence.

1. Uttansasana

2. Prasarita Padottanasana

3. Adhomukha Svasasana

4. Paschimottanasana

5. Janu Sirsasana

6. Adho Mukha Svanasana

8. Supta Badda Konasana

9. Supta Virasana

10. Salamba Sirsasana

11. Salamba Sarvangasana

12. Halasana

13. Swastikasana

14. Viparita Karani

15. Savasana