Galen's sequence

If you are looking for just a few poses to practice daily I would recommend this sequence. Follow the links to the pose descriptions which include benefits and contraindications. To release your spine after the back arch of Setu Bandha, lie on your back and bring your right knee into your chest, with your left leg straight on the floor. Bring your knee across the mid-line to the left, coming into a gentle twist. Repeat on the left side.

A daily practice of even just 10-15 minutes will drastically increase your flexibility, strength, and understanding of the asanas. Practicing with guidance is essential, especially as a new practitioner, but taking your practice home makes it an integral part of life and empowers you to gain increasing awareness of your body.