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.
- Stand in the table position so that your hands are directly under your shoulders and your knees under your hip.
- 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.
- Now, exhale, bring your stomach inwards so that your spine makes a convex arch.
- Drop your head down to see the floor. This is cat pose.
- Sync this exercise with your body and breath.
- 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.
- Stand in table position so that the palms are exactly under your shoulders.
- Now, give a lift top your knees and push your butt and hip region upwards so that you move towards the ceiling.
- Push your heels towards the ground and engage your arms so that your b body weight is supported by the arms.
- Pull your belly towards the spine tightly and give pressure.
- Stand in this position for the next 30 seconds.
3. Standing Forward Fold
This is otherwise called Uttanasana.
- Stand straight on your foot. Keep your hands at your sides. Bend your total body up to hip level downwards.
- Reach the ankles and put the hands behind your legs so that your belly is pressed.
- You must make sure that the tension is in the belly region.
- Put your head down so that your eyes are in between your legs.
- Be in this position for 30 seconds and relax.
4. Mountain
This is also called as Tadasana.
- Stand with your foot to the ground. Move your foot so that they are head distance apart.
- Spread your hands on either side just a little bit.
- Spread your fingers so that your palms face outwards.
- Close your eyes and bring your belly towards the spine so that a pressure builds in that area.
- Stay in this position for 30 seconds and relax.
5. Standing Backbend
This pose is also called as Anuvittasana.
- Stand with your feet to the ground and your hands at your sides.
- Bend your body from the hip backwards.
- Bend your head so that you see the ceiling.
- 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.
- Stand with your legs close to each other and your hands on your sides.
- Being your left foot backwards so that your knee is straight.
- Bring your right knee to the front so that it makes 90 degrees with the floor.
- Keep your body straight. Bring both of your hands above your head and clasp them. Keep your head straight.
- Be in this warrior position for 30 seconds.
- Exchange the foot and repeat the same.
7. Warrior II
This can be a continuous exercise from Warrior I position.
- 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.
- Turn your head to one side of your body.
- Make sure that the legs don’t change from your Warrior I position.
- Be in this pose for 30 seconds, change legs and repeat.
8. Warrior III
This is a little bard exercise.
- From Warrior II pose, bring both your hands to the ground first.
- Take your back leg upwards and stretch it parallel to the ground at your back.
- Now, bring your hands to your front and clasp them.
- Keep your head straight.
- Be in this pose for 30 seconds, change legs and repeat.
9. Triangle
This pose is also called as Trikonasana.
- Bring both of your foot to the ground and move one of the legs away from the other.
- Bend over the stretched leg side and reach your foot with your hands.
- Stretch the other hand over the head in the air and turn your head facing upwards.
- Your body must be parallel to the ground.
- Be in this position for 30 seconds and relax.
10. Half Moon
This is otherwise called Ardha Chandrasana.
- From the triangle pose, you can come to this position.
- Be in the triangular pose and free the leg in which you have not placed your hand.
- Bring the leg upwards till you reach hip height.
- Be in this position for 30 seconds and relax.
11. Extended Side Angle
This asana is also called as Utthita Parvakonasana.
- Stand with your foot head distance apart.
- Take your right knee and place your leg on the side so that your leg makes 90 degree with the ground.
- Take the left leg and stretch it beyond your body on the left side.
- Bend your body towards the right and reach the right ankle with the right hand.
- Stretch the left hand over your head passing through the ears so that the whole left side is stretched.
- Be in this pose for 30 seconds.
- Switch sides and do the same.
12. Chair
This is also called as Utkatasana.
- Keep your legs together.
- Now bend your knees and hips so that you reach a chair position.
- Stretch your hands above your head and clasp them.
- Keep your head straight.
- Be in this position for 30 seconds and relax.
13. Four-Limbed Staff
This is also called as Chaturanga Dandasana.
- Lie on your front side over the ground.
- Keep your hands at the sides near the chest.
- Lift your body from the ground.
- Lift both the front and back of the body so that your whole weight is balanced by your toes and palms.
- Keep your head straight.
- Be in this pose for 30 seconds and relax.
14. Cobra
This is also called as Bhujangasana.
- This can be continued by Chaturanga Dandasana.
- Put your lower body down so that your lower body rests on the ground.
- Now lift your upper body to hip level and straighten your hands.
- Your elbows must not be bent.
- Hold your head high and be in this position for 30 seconds.
15. Pigeon
This is otherwise called Kapotasana.
- From the Cobra position, relax your upper body and bring your left leg to the front and bend it in front of your body.
- Keep your posture straight and your head held straight.
- Keep your hands at the sides and give them a stretch.
- Be in this position for 30 seconds and relax on the ground.
16. Seated Forward Fold
This is also called as Paschimottanasana.
- This asana gives your belly the needed stretch.
- Sit on your buttocks and stretch your legs in front of you.
- Keep your foot together.
- Bend your whole body in front to reach the foot.
- 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.
- Bend your head downwards so that it gets buried in your leg.
- 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.
- Lie down on the mat or floor facing the ceiling.
- Keep your head upright.
- Stretch your palms on either side of your body and make your palms face the ceiling.
- Close your eyes and be in a resting position.
- Be in this position for 6 minutes.