When people ask me where to start in yoga, I always refer them to the Sun Salutations.
The poses in the Sun Salutations provide a foundation to a yoga practice in that you get to learn how to move with your breath while learning how to engage your core and listen to your body.
Sun Salutations, when practiced alone, provide a great and refreshing yoga practice, especially when crunched for time. Why not start your mornings off on in the right direction with this short practice?
As always, honor your body where it’s at. It’s not about perfection; it’s about progress. Keep coming back to your mat every day and you’ll find that not only will your body begin to transform, but your mind, as well.
The following Sun Salutation is from a style of yoga called Ashtanga. Ashtanga is a very physically demanding style of yoga, one of which links each movement with a breath, essentially turning the practice into a meditation in motion.
Take notice to start the breath before the movement, and let it guide you into the next pose.
Sun Salutation A:
Inhale and raise arms overhead
Exhale to reach for your feet in a forward fold
Inhale and raise your heart to half forward fold
And while exhaling, step back into Plank then down to Chaturanga in a single exhale
Inhale into upward facing dog
Exhale into downward facing dog
Hold downward facing dog for 5 breaths
Inhale and step forward to the top of the mat into half forward fold
Exhale into forward fold
Inhale to stand while raising your arms over head
Exhale and lower your hands in prayer to your heart then lower them to your side for Mountain Pose
Repeat 5 times
The images have been sourced from http://www.ashtangayoga.info