Beginner Level Sample Yoga Program

Waiting to find a good yoga teacher, book, or DVD to start practicing yoga regularly, in midst of your life and your precious limited time, is like preventing yourself from discovering a magical world: the world inside you!

Instead of doing one hour of yoga once a week, you can start practicing yoga regularly at home by aiming to do 15-20 minutes of yoga every day and following the program suggested below... This program will activate all parts of your body, stimulate glands and internal organs to keep them healthy, balance your energy centers, strengthen your immune system, regulate metabolism, and help all systems function properly.

For now, I recommend starting with your body. When you're ready, more will find you. Start from wherever you are physically right now, the present moment and situation is the best for you. The poses you can stay in comfortably and steadily are the best ones for you right now. Even if your body’s condition changes every day, begin by accepting yourself as you are, and then explore what you can do for your development…

Now is the time to let go of all the tension, all the burdens you carry. Let go of control and the attempt to be perfect, relax... Keep your chest and heart open, and begin your practice with deep, soft, and slow breaths… As you begin to recognize yourself and your limits, and as you breathe naturally and steadily while doing the poses, you will notice more awareness and positive changes within yourself as you continue practicing yoga…

IMPORTANT NOTES:

1. If you have any health issues—especially disc problems, heart conditions, high blood pressure, knee, back, or neck problems, etc.—be sure to consult your doctor before starting this program. Do not follow this program if you are sick or very tired.

2. High blood pressure patients should not lower their head below the heart, and women should avoid inversions (poses where the feet are above the waist, e.g., Shoulder Pose, Plow Pose, etc.) during menstruation. Yoga poses should be practiced on an empty stomach.

3. This program is designed for beginner and intermediate-level students, focusing solely on asanas (postures). Advanced students can enrich the program by incorporating pranayama (breath work) and meditation practices and exploring advanced variations of the postures.

4. Doing all the postures will take approximately 25-30 minutes, but this practice will be very beneficial for your physical body and energy body, and it will also relax you mentally and spiritually. If you’re short on time, you can still follow the program by choosing some poses without changing the order.

5. Before starting, create a safe and comfortable environment for yourself. For example: A clean, well-ventilated room, barefoot, on a non-slippery surface (yoga mat, yoga blanket, or something that doesn’t slip under your feet), with soft music according to your needs and preferences for that day… If possible, try to practice yoga at the same time and place every day.

6. While performing all the poses, remember to breathe naturally through your nose when entering and exiting the poses. Do not hold your breath. Natural breaths are soft, slow, deep, continuous, and in harmony with your rhythm.

7. If you have any issues with your knees, neck, back, or spine while doing the asanas (postures), you can use blankets and cushions for support. While doing the poses, explore your limits without hurting yourself!

8. Complementary postures are explained one after another. If you practice the poses on the right side, make sure to do them on the left side as well. Both sides of the body should be balanced.

9. At the end of your practice, be sure to do deep relaxation.

10. While doing yoga, let go of the stresses, tensions, and worries of the day, and invite yourself to be in the 'now' and 'here'…

Practice 'living' what you experience on your yoga mat in your daily life: proper breathing, awareness, harmony, balance, integrity, coordination, patience, unity, strength, calmness, tranquility, and peace…

Wishing you to find your true essence and to live with a healthy body and mind. Namaste.

Set an intention for your yoga practice and do the warmups before you start this sample yoga program.

Practice sun salutations 3 rounds with steady, deep breaths and slow, intentional movements.

These are sample beneficial asanas that you can practice to enhance your wellbeing and improve your overall health-mind and body. Follow the sequence and modify poses if needed. You can hold the poses 10-15 seconds with normal breaths.

NOTE: I would like to thank my dear friend Hakan Koçoğlu for photographing the yoga postures and my dear friend Engin Şevket for the graphic design.