Yes there are many sequences available online. Many of those are for experienced students and include a headstand.
I offer a sequence here for beginner or level one students, you may still need to adjust the postures, use more props, more or less than the time suggested depending on how you are responding to the postures today.
Remember also that a yoga sequence is not a quick fix. These postures work best when done regularly, along with a good night sleep, and an overall healthy lifestyle.
This sequence is less about doing and more about undoing. Rather than thinking this is just something I have to get through and endure, we set ourselves up in the postures with sufficient support so that we can receive the benefits of the posture. We are trying to reduce stress not add to it.
Think of this series, as postures that you can meditate in for a few minutes. They need to be stable so that the breath and the mind can be stable.
There are no extra instructions here, this is a visual representation of the overall shape you are looking for.
Please listen to the signals of your body and adjust as necessary. Enjoy.
