If you want to begin doing yoga but aren’t sure where to begin, this beginning yoga programme is ideal. This 20-minute beginner yoga sequence contains some of the most fundamental yoga positions to stretch, soothe, and tone your entire body. Whatever your reason for starting yoga, I’m thrilled you did, and I’m excited to accompany you on your journey to discover exactly how beautiful yoga can be.
This introductory yoga sequence includes 16 positions. Hold each for 15 seconds (or five slow breaths). Repeat the sequence up to step 13 (Downward Dog), then repeat on the opposite side before moving into the cool-down positions. Pose ideas for this 20-minute yoga workout are:
Cat-Cow– 3 rounds
Downward Facing Dog– 5 breaths
Standing Forward Fold– 5 breaths
Mountain– 5 breaths
Standing Backbend– 5 breaths
Warrior II– 5 breaths
Triangle – 5 breaths
Extended Side Angle– 5 breaths
Chair– 5 breaths
Standing Forward Fold– 5 breaths
Four-Limbed Staff– 5 breaths
Cobra– 5 breaths
Downward Facing Dog– 5 breaths
Pigeon– 5 breaths
Seated Straight Legged Forward Fold– 5 breaths
Savasana– 1-2 minutes
This pattern is ideal for laying the groundwork, toning, and increasing flexibility. Take your time and do what feels good for you and your body. If you can’t hold them for 15 seconds, that’s OK! This is your training. It doesn’t matter what you’re doing as long as you’re moving, developing, and learning!
Some of these positions may appear to be too advanced for you at first look. All of the positions in this yoga sequence are suitable for beginners, which means you can simply alter them to fit your level. I chose these positions because they are dynamic and are all foundational postures for your yoga practice. I recommend having a pair of yoga blocks and a strap-on for adjustments.
