Yoga Workout For Beginners

The Best Basic Yoga Workout For Beginners

Yoga works great for helping you relax and focus, but it’s also great for increasing your flexibility and helping to build strength.

If you’re limited on time each morning, we’ve got a great yoga routine that only takes a few minutes each day, and won’t leave you worn out before you head out of the house.

To get the most out of this routine, you will want to flow through each pose two different times, until you finally end with the Corpse pose, or savasana. You’ll only perform the corpse pose once, as it’s may focus is to help you center for your day.

Get Warmed Up

Before you begin your routine, get your mat ready, and make sure you’re in comfortable clothing that will bend and move with you, without making your body heat up too much.

Morining Yoga

Then, sit down on the floor with your legs crossed in front of you. Begin by closing your eyes and breathing deep through your nose. Finish by exhaling through your mouth.

Bend over from side to side, breathing in as you lean down, and breathing out as you lean up to switch sides.

You should warm up for at least 5 to 10 minutes before you begin your poses, to prevent the risk of injury.

Warrior II (Virabhadrasana II)

To begin warrior pose, start with one foot in front of you and the other behind you, with your heels spread 3 to 4 feet apart, one in front of you, and one behind you. Stiffen your thighs, and turn your left leg out so that your knee cap is in line with your ankle.

Virabhadrasana II

Then, exhale and bend your left knee over your left ankle. Now, apply pressure to your right leg, pressing your heel into the floor. Stretch your arms so you’re creating space in your shoulders, while keeping your torso straight up and down.

Push your tailbone in, and then turn your head to the left, staring past your fingertips.

Reverse Warrior (Viparita Virabhadrasana)

From the Warrior II pose, bring your back hand down and plant it firmly onto your leg with your palm facing the floor. Take your front palm and face it towards the ceiling.

Viparita Virabhadrasana

While inhaling, extend your front arm upwards, with your palm facing behind you. Focus on keeping your hips open, while pushing your chest towards the ceiling and your eyes pointing up.

Push the pose onto your front knee while you’re stretching out your back leg.

Cow Pose (Bitilasana)

From Reverse Warrior, put both hands onto the floor in line with your shoulders, and then bring your front leg back until both knees are on the floor directly under your hips.

Bitilasana

Now, inhale and lift your tailbone and chest upwards while pushing your belly down to the floor. Keep your head up, looking directly forward at the wall.

Cat Pose (Marjaryasana)

From the Reverse Warrior pose, exhale and push your spine upwards toward the ceiling. Make sure that you’re keeping your shoulders above your hands, and your hips above your knees.

Marjaryasana

As you’re pushing your spine upwards, you want to inhale and bring your body back to the cow pose, ensuring that you stay focused on your breathing while keeping your hips and shoulders open.

Downward Dog (Adho Mukha Svanasana)

From the Cat Pose, lift your knees from the floor, and begin pushing backwards onto your heels while keeping your hands flat against your mat.

Adho Mukha Svanasana

Work on aligning your arms and wrists with your hips, and keep the same angle with from your hips down to your heels. You’re going to make an inverted “V” shape when you’ve got the right technique.

Exhale while pushing your knees off of the floor, pushing your tailbone upwards and extending your legs downwards onto your toes. Remember not to lock your knees.

As you’re pushing your toes down into the floor, you also want to push your hands into the floor in front of you. Hold the pose as you inhale and exhale multiple times.

Extended Side Angle (Utthita Parsvakonasana)

From Downward Dog, extend your left leg out in front of you, 3 to 4 feet away from your right foot. Turn your left foot out while pointing your right foot directly forward, keeping your heels aligned.

Utthita Parsvakonasana

Now, lift your groin into your pelvis, and then breathe out as you bend over your right foot until your thigh is even with the floor beneath you.

Push down into your left heel and reach your right hand towards the ceiling while your left hand grabs onto the top of your right foot. Push your right knee into your left arm as you’re twisting your body, pushing your chest out.

Locust Pose (Salabhasana)

From Extended Side Angle, push both feet out behind you and then lay down on the floor with your belly touching the mat. Push your arms down the sides of your torso, and turn your toes in towards each other.

Salabhasana

Firm up your butt while pushing your pelvis into the floor, then exhale and lift your upper torso, arms, legs, and head. Reach down through your legs with your arms, locking your hands together behind your back and tailbone.

Continue lifting your head from the floor, while using your locked hands to stretch backwards towards your feet. Then, push your feet through the floor, extending your hips, thighs, and calves.

Corpse Pose (Savasana)

From the Locust Pose, release and roll over to your back. This pose is to help you gain clarity and recenter your body and mind.

Savasana

While laying on your back, lift the base of your neck so that your head is resting, pushing back and pointing your eyes towards the ceiling behind you.

Take your arms and lay them softly on the mat next to you, with your palms facing upwards, relaxing your fingers.

Then, soften your pelvis and tailbone, allowing them to sink into the mat beneath you. Push your legs out, and then let them relax in front of you, keeping your knees the same distance apart as your shoulder blades.

You’re going to want to hold this pose for at least 5 minutes, for every 30 minutes of your routine. Since this is a shorter routine focused on getting your day started, you only need to hold it for 5 minutes.

While you’re in the corpse pose, focus on your breathing, and when you’re finished, begin by pulling your legs off of the mat, followed by your pelvis, and then your upper body. Finish by slowly dragging your head off of the mat.

Doing Yoga On Mat

When you’ve finished completing this routine, be mindful about how you’re feeling, and then pay attention to the thoughts you’re having about the world as you progress through your daily life. If you notice yourself having negative thoughts or actions, try to correct your course, and then get down on the mat again if you have to.

Practicing a couple times per week is more than sufficient as you’re just getting started, and you’ll naturally want to increase how often you do yoga as you get a few sessions under your belt.

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