The 20 Minute Yoga Routine Every Beginner Needs

If you are looking to get into yoga but overwhelmed where to start, this beginner yoga routine is the perfect solution.

This 20-minute yoga routine for beginners incorporates some of the most basic yoga poses to stretch, calm, and tone your entire body.

The perfect 20-minute yoga routine for beginners that tones improves flexibility, and develops a strong foundation of some of the most essential poses.

1. Cat and Cow Pose

This is a combined yoga pose and it warms up your body and relaxes your muscles to do difficult postures.

1. Stand in the table position so that your hands are directly under your shoulders and your knees under your hip.
2. Inhale and move your belly down so that your back forms an arch. Move your head upwards to see the ceiling. This position is cow position.
3. Now, exhale, bring your stomach inwards so that your spine makes a convex arch.
4. Drop your head down to see the floor. This is cat pose.
5. Sync this exercise with your body and breath.
6. Do this for 15 – 30 seconds by alternating the cat and cow poses.

2. Downward Facing Dog

Adho Mukha Svanasana is called Downward facing dog.

1. Stand in table position so that the palms are exactly under your shoulders.
2. Now, give a lift top your knees and push your butt and hip region upwards so that you move towards the ceiling.
3. Push your heels towards the ground and engage your arms so that your b body weight is supported by the arms.
4. Pull your belly towards the spine tightly and give pressure.
5. Stand in this position for the next 30 seconds.

3. Standing Forward Fold

This is otherwise called Uttanasana.

1. Stand straight on your foot. Keep your hands at your sides. Bend your total body up to hip level downwards.
2. Reach the ankles and put the hands behind your legs so that your belly is pressed.
3. You must make sure that the tension is in the belly region.
4. Put your head down so that your eyes are in between your legs.
5. Be in this position for 30 seconds and relax.

4. Mountain

This is also called as Tadasana.

1. Stand with your foot to the ground. Move your foot so that they are head distance apart.
2. Spread your hands on either side just a little bit.
3. Spread your fingers so that your palms face outwards.
4. Close your eyes and bring your belly towards the spine so that a pressure builds in that area.
5. Stay in this position for 30 seconds and relax.

5. Standing Backbend

This pose is also called as Anuvittasana.

1. Stand with your feet to the ground and your hands at your sides.
2. Bend your body from the hip backwards.
3. Bend your head so that you see the ceiling.
4. Stretch your hands above your head and clasp. Be in this position for 30 seconds and relax.

6. Warrior I

This is also called as Virabhadrasana I.

1. Stand with your legs close to each other and your hands on your sides.
2. Being your left foot backwards so that your knee is straight.
3. Bring your right knee to the front so that it makes 90 degrees with the floor.
4. Keep your body straight. Bring both of your hands above your head and clasp them. Keep your head straight.
5. Be in this warrior position for 30 seconds.
6. Exchange the foot and repeat the same.

7. Warrior II

This can be a continuous exercise from Warrior I position.

1. From warrior I pose, stretch both your hands to the sides so that they are 90 degrees to the body and parallel to the ground.
2. Turn your head to one side of your body.
3. Make sure that the legs don’t change from your Warrior I position.
4. Be in this pose for 30 seconds, change legs and repeat.

8. Warrior III

This is a little bard exercise.

1. From Warrior II pose, bring both your hands to the ground first.
2. Take your back leg upwards and stretch it parallel to the ground at your back.
3. Now, bring your hands to your front and clasp them.
4. Keep your head straight.
5. Be in this pose for 30 seconds, change legs and repeat.

9. Triangle

This pose is also called as Trikonasana.

1. Bring both of your foot to the ground and move one of the legs away from the other.
2. Bend over the stretched leg side and reach your foot with your hands.
3. Stretch the other hand over the head in the air and turn your head facing upwards.
4. Your body must be parallel to the ground.
5. Be in this position for 30 seconds and relax.

10. Half Moon

This is otherwise called Ardha Chandrasana.

1. From the triangle pose, you can come to this position.
2. Be in the triangular pose and free the leg in which you have not placed your hand.
3. Bring the leg upwards till you reach hip height.
4. Be in this position for 30 seconds and relax.

11. Extended Side Angle

This asana is also called as Utthita Parvakonasana.

1. Stand with your foot head distance apart.
2. Take your right knee and place your leg on the side so that your leg makes 90 degree with the ground.
3. Take the left leg and stretch it beyond your body on the left side.
4. Bend your body towards the right and reach the right ankle with the right hand.
5. Stretch the left hand over your head passing through the ears so that the whole left side is stretched.
6. Be in this pose for 30 seconds.
7. Switch sides and do the same.

12. Chair

This is also called as Utkatasana.

1. Keep your legs together.
2. Now bend your knees and hips so that you reach a chair position.
3. Stretch your hands above your head and clasp them.
4. Keep your head straight.
5. Be in this position for 30 seconds and relax.

13. Four-Limbed Staff

This is also called as Chaturanga Dandasana.

1. Lie on your front side over the ground.
2. Keep your hands at the sides near the chest.
3. Lift your body from the ground.
4. Lift both the front and back of the body so that your whole weight is balanced by your toes and palms.
5. Keep your head straight.
6. Be in this pose for 30 seconds and relax.

14. Cobra

This is also called as Bhujangasana.

1. This can be continued by Chaturanga Dandasana.
2. Put your lower body down so that your lower body rests on the ground.
3. Now lift your upper body to hip level and straighten your hands.
4. Your elbows must not be bent.
5. Hold your head high and be in this position for 30 seconds.

15. Pigeon

This is otherwise called Kapotasana.

1. From the Cobra position, relax your upper body and bring your left leg to the front and bend it in front of your body.
2. Keep your posture straight and your head held straight.
3. Keep your hands at the sides and give them a stretch.
4. Be in this position for 30 seconds and relax on the ground.

16. Seated Forward Fold

This is also called as Paschimottanasana.

1. This asana gives your belly the needed stretch.
2. Sit on your buttocks and stretch your legs in front of you.
3. Keep your foot together.
4. Bend your whole body in front to reach the foot.
5. You must bend your body such that your elbows are bent at the sides of the legs and your hold the toes with your hands.
6. Bend your head downwards so that it gets buried in your leg.
7. Maintain this pose for 30 seconds and relax.

17. Resting Pose: Corpse Pose

This is the resting pose of all asanas. This relaxes your body and mind and it is a must-do pose after every yoga routine.

1. Lie down on the mat or floor facing the ceiling.
2. Keep your head upright.
3. Stretch your palms on either side of your body and make your palms face the ceiling.
4. Close your eyes and be in a resting position.
5. Be in this position for 6 minutes.