I love yoga. It makes me feel free and alive. It relieves my stress and I don't feel like I got a workout until I am done. Here is an intermediate yoga regiment I have been following. It can be used for beginners. The trick as a beginner is to not go past what your body feels is good. "There is no ego in Yoga" ~Francine (my yoga instructor).
Most important thing about Yoga is your breath. NEVER stop breathing. It is you life. Second, is only go as far as you feel you can. Breathe into the pose to go deeper and hold it longer.
To read this chart, the thin line you only do once as a warm up. Hold for three to five breaths. The poses that are bold lined you do three times.
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