(1) Asanas take time to be understood and mastered. Practice intermediate stages of poses to develop strength and endurance.

(2) Use sequences given by the teacher or from suggested books. Inventing sequences takes a lot of experience and is not a random endeavour. If menstruating, follow the menstrual sequence. However there are some basic principles that need to be known for a beginner:

• Start with sitting in silence and observe your posture, the spine erect, eyes open and quiet, watching the breath with no control on it. Chant Om and Invocation. Create a quiet space within.
• Follow with some shoulder work with the Baddhanguliyasana movements to free the shoulders. You are creating a vertical extension and opening with arms above the head positions.
• Then, a beginner must absolutely practice standing poses everyday for the first 5 years of their practice. So choose a couple of standing poses to study.
• Follow the standing poses with some twists (Chair bharadvajasana, seated twists).
• Some Forward extension head down poses such as Uttanasana, Adho Mukha Svanasana and Prasarita Padottanasana. While these 3 poses are really quintessential poses for soothing the central nervous system, they are also a preparation for Inversions.
• Follow with Sirsasana. Some backward extensions suitable for beginners can be added after Sirsasana.
• End with any poses from the family of Sarvangasana (Setu Bandha Sarvangasana, Salamba Sarvangasana, Chair Sarvangasana, Viparita Karani, Halasana, Supported Halasana).
• The last pose is Savasana. Place yourself carefully in Savasana and release your limbs and your will power. Be quiet and let the body breathe freely.

(3) Work on observing your body and practicing with care. Be present and make good use of the time you have to practice. Time is best lived when you are completely aware and present.