Introduction To Yoga 15


Whether this is your first Yoga 15 video or your first ever yoga video, welcome!

For each video in the Yoga 15 series, I break down the sequence, listing the poses and modifications and giving you some things to keep in mind to get the most out of your session. So, let’s do that for this first video: Introduction To Yoga 15.


In the Yoga 15 series, you will find 3 levels of difficulty—Beginner, Intermediate and Advanced. All of the poses in this routine should be accessible to complete beginners, as long as you are not suffering with an injury. If you are, please make sure that you have the all clear from your doctor or physical therapist before you start your yoga practice.


This sequence is a relatively relaxing, which makes it ideal to practice later in the day—after a workout, when you get back from work, or just before bed. The stretches are not particularly intense so you could practice it in the morning, but the Body Scan Meditation at the end of the sequence may make you feel like going straight back to bed.



We start each Yoga 15 session with a few rounds of conscious breathing to focus the mind and prepare the body for exercise. We then move through some Half Sun Salutations to warm up the body and establish a steady breathing cadence. Our first static pose is Cobra—a Strength pose that activates the posterior chain (the back of the body). Followed by Downward Dog—the quintessential yoga pose. Holding this posture builds strength in the arms and shoulders and stretches out the backs of the legs.

We then flow through CatCow—a Mobility sequence that improves range of motion in the spine. Notice how we synchronise our breath and movement in this exercise—inhaling to extend the spine and exhaling as we round our backs. We follow that with Bridge—a fantastic counterpose to sitting, which makes it great for improving posture. In Bridge, we open up the front of the body and engage the back of the body. In yoga, we commonly follow up a backbend with a twist to neutralise the spine. It is important that your back is straight in this pose, so please feel free to substitute Reclining Spinal Twist if sitting with a straight spine is not possible for you right now.

We finish with a short somatic breathing exercise to allow the benefits of your session to sink in. Try to stay focused throughout this exercise to clear your mind and ensure that your body is fully relaxed and free from tension.


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