A Vinyasa Sequence for Beginners

By Jade Lizzie
Published: March 9, 2020 | Last updated: August 20, 2020
Key Takeaways

Explore this beginner sequence that takes you through the basic asanas common to Vinyasa yoga all the way through to savasana.

Source: Viktor Gladkov

If you're new to Vinyasa yoga and want to try a class, but you're not sure if it’s for you, have a go at this 20 minute sequence. It’ll give you a taste of the strengthening, lengthening, and calming effects of Vinyasa yoga.


Throughout this sequence, do your best to stay focused on your breathing as every movement happens on an inhalation or an exhalation.

Go with the flow, treat your body with kindness, and enjoy.


Read: The Power of Vinyasa

Warm Up for Vinyasa

Begin on your yoga mat in extended child’s pose. Breathe through your nose, making your inhalations the same length as your exhalations. Gently roll your head from side to side, massaging away any tension in your forehead.

Extended Child's Pose


From here, move onto all fours, checking that your hands are beneath your shoulders and your knees are beneath your hips.

Table Pose

As you exhale, roll your tailbone down, pulling your lower abdomen in. Take your chin to your chest, moving into cat pose as you create an arch in your back.

Cat Pose

Inhale, and dropping your belly toward the floor, raise your head to look up at the ceiling, coming into cow pose.

Cow Pose

Continue to awaken your spine by moving through this cat-cow flow for another several rounds.

When you feel sufficiently warmed up, return to a neutral position on all fours. Exhale to lower into extended puppy pose.

Extended Puppy Pose

Keep your elbows lifted and come up onto your fingertips to stretch and open the front of your chest. Hold for three to five full breaths.

Lower your forearms on the ground, draw your navel toward your spine and slide forward into sphinx pose.

Sphinx Pose

Hold for a few breaths, and then, exhale to lower down.

Inhale as you slide your hands back beside your chest and lift into cobra pose.

Cobra Pose

The Vinyasa Foundations

Exhale as you lower from cobra pose, come through all fours and tuck your toes under, pressing into your first downward-facing dog.

Downward-Facing Dog Pose

Bend one knee at a time to release your calves and hamstrings.

Hold for 5 breaths, then, inhale as you move your body into a straight line to take plank pose.

Plank Pose

Exhale to lower your knees, untuck your toes, take your hips in line with your body, and then, lower (with control) onto your front, keeping elbows tucked in close to your ribcage.

Half Cobra Pose

Inhale to lift up into cobra.

Cobra Pose

Exhale to find your way back to downward-facing dog.

Downward-Facing Dog Pose

This cyclical sequence of downward-facing dog, plank pose, lowering down, cobra pose and downward-facing dog again is your basic vinyasa flow.

It forms the foundation for many other flow sequences in Vinyasa yoga, and is the perfect starting point for exploring Vinyasa yoga.

Flow through this sequence a couple more times to build familiarity with it.

beginner vinyasa flow

After a few vinyasas, from downward-facing dog, look to your hands and walk your feet forward to come to a standing forward fold, with your feet hip width apart.

Standing Forward Bend

Bend your knees slightly, and clasp opposite elbows in ragdoll pose. Sway from side to side for three to five breaths as you let the back of your body release and open.

Ragdoll Pose

Inhale to sweep your arms out to the side, lifting your body to standing and reaching your arms overhead with palms touching.

Upward Salute

Exhale to come into mountain pose.

Mountain Pose

Crescent Lunge Flow

Inhale to bend your knees and sweep your arms up, sitting back into chair pose.

Chair Pose

Hold for three breaths, then exhale into a standing forward fold.

Standing Forward Bend

Plant your hands down firmly beside your feet and inhale as you step back into plank pose.

Plank Pose

Flow through your vinyasa to downward-facing dog.

Downward-Facing Dog Pose

From downward-facing dog, step your right leg through to the inside of your right hand. Keep your left heel lifted, but pressing back as you circle your arms up to take crescent lunge.

Crescent Lunge Pose

Lower your left knee to the ground, and come into a twist by bringing your hands into prayer position and twisting your body right, hooking your left elbow across your right knee and looking towards your right elbow.

Revolved Crescent Lunge

Return to center, place your palms on the ground and step back to plank pose.

beginner vinyasa flow

Flow through your vinyasa, then repeat the sequence beginning with the left leg.

Closing Sequence

From downward-facing dog, hop your feet through to a seated position, and engaging your core and roll down onto your back. Inhale to lift into bridge pose, lifting hips and sternum up to the sky and hold for three to five breaths.

Bridge Pose

Lower with control, allow your back to rest in neutral for a few breaths before taking happy baby pose. Rock from side to side to release any tension in your lower back.

Happy Baby Pose

Make any final movements your body is asking for before relaxing into savasana.


Notice any subtle shifts in your body after this vinyasa flow, and allow yourself to enjoy the delicious stillness after the movement. Stay here for as long as you wish.

During These Times of Stress and Uncertainty Your Doshas May Be Unbalanced.

To help you bring attention to your doshas and to identify what your predominant dosha is, we created the following quiz.

Try not to stress over every question, but simply answer based off your intuition. After all, you know yourself better than anyone else.

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Written by Jade Lizzie | Yoga teacher, writer and health and wellness geek.

Jade Lizzie

Jade is a yoga teacher, blogger and health and wellness geek. Her mission is to share the happiness that yoga has brought into her life.

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