20 Minute Yoga Workout For Beginners

If you want to try yoga but don't know where to begin, you've come to the right place!

Yoga is all about relaxing not only the body but also the mind. Yoga has numerous advantages, including the ability to relieve pain and stress, improve flexibility, lower blood pressure, and work out various parts of the body.

Here are the basic yoga poses that incorporate both relaxation and meditation techniques to get you started and introduce you to the beauty of yoga.

Tree Pose

Do the tree pose to improve your balance and stability in one leg. Vrksasana is an excellent pose for calming the mind and improving focus. To perform this pose, follow these steps:

1. Place your arms at your sides and take a deep breath.
2. Transfer your weight to the right leg, then place the sole of your left foot on the inside of your left thigh.
3. Once you're stable, place your hands in front of you, palms together, at the level of your heart.
4. Exhale, then raise your arms overhead, palms apart and facing each other.
5. Maintain this position for 30 seconds. Rep on the opposite side.

Chair Pose

This fundamental standing asana has numerous advantages, including strengthening the thigh and foot muscles, toning the core, and strengthening the vertebral column. You don't even need a chair to do it! To perform this pose, follow these steps:

1. Place your feet together and your knees slightly bent.
2. Raise your arms straight up in the air.
3. Maintain a straight back and a forward gaze, or if you want to add an extra stretch to your chest and spine, look up at the ceiling and reach your arms back.
4. Maintain this position for 30 seconds.

Standing Forward Fold Pose

 

The standing forward fold pose, also known as Uttanasana in Sanskrit, is suitable for beginners and is popular for improving flexibility and deeply stretching the hamstrings. To perform this pose, follow these steps:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Exhale, then bend your hips and reach for your toes.
3. Aim to touch your toes to the ground. If you're a beginner with limited flexibility, you might not do so, but you should keep working on it.
4. As you bend over, concentrate on lengthening your upper body.
5. Maintain this position for 30 seconds.

Warrior I

Warrior poses are among the most fundamental yoga poses and are ideal for beginners. The neck, shoulders, lungs, groin, and thighs are all stretched. To perform this pose, follow these steps:

1. Stand tall with your feet shoulder-width apart.
2. Step your right foot out four feet to the right of your left foot.
3. Twist your body to the right, making a 45-degree angle with your left leg. Sink your right leg deep enough so that your knee forms a 90-degree angle while your left leg is extended.
4. Raise your arms above your head, keeping your head straight or slightly up.
5. Stay in this position for 30 seconds before repeating on the other side or moving on to Warrior II.

Warrior II

When you're finished with the first pose, you can move on to the second, the Warrior II. This posture helps to strengthen the legs and ankles. To perform this pose, follow these steps:

1. Lower your right arm straight down and out to the front and your left arm straight down and back until they are parallel to the ground.
2. Raise your left foot from a 45-degree angle to a 90-degree angle.
3. Hold the position for 30 seconds before repeating on the other side or moving on to Warrior III.

Warrior III

The final pose in the Warrior series is Warrior III. It is a balancing pose that promotes overall body stability. To perform this pose, follow these steps:

1. Bring your left arm forward, parallel to the right, from Warrior II.
2. Slowly shift your weight to your right leg.
3. Lean forward on your right leg until your torso is parallel to the floor, while simultaneously raising your left leg.
4. Maintain a straight line from your hands to your left toes.
5. Hold the position for 30 seconds before repeating on the other side.

Plank Pose

You can do the plank pose even if you're a beginner if you want to strengthen your arms and spine through yoga. To perform this pose, follow these steps:

1. Get on all fours, with your hands beneath your shoulders and your toes on the mat.
2. Round your shoulders and upper back while keeping your buttocks in line with the rest of your body.
3. Engage your core muscles and avoid sagging your body.
4. Maintain this position for 30 seconds.

Bridge Pose

The bridge pose is a basic backbend that relaxes both the body and the mind. It stretches the neck, thorax, and spine as well. To perform this pose, follow these steps:

1. Lie on your back, knees bent and directly above the heels, and arms at your sides.
2. Exhale and push your feet into the ground, lifting your hips until your thighs are parallel to the ground.
3. Clasp your hands together beneath your lower back. Bring your chest up to your chin.
4. Maintain this position for 30 seconds.
5. After you've completed these poses, take a few minutes to rest before repeating this routine two more times.

If you're still on the fence about trying yoga, this yoga workout guide is a good place to start. They not only benefit your physical body, but they also promote mental rejuvenation and relaxation.